Healthy Soul FoodThe Historic Overtown Public Health Empowerment (HOPE) Collaborative

BOOKER T. WASHINGTON HIGH SCHOOL

ENERGYWhat is it?Where does it come from?How do we use it?How much do we need?

ENERGY

Food is our fuel

It’s what we give our bodies to keep them working right

Energy is measured in calories

SOURCES OF CALORIES

Calories comes from:CarbohydratesFatProteinAlcohol

Food Source Calories/gram

Carbohydrate 4

Fat 9

Protein 4

Alcohol 7

ENERGY BALANCE

Weight Loss = Consume (eat) less

calories Burn/use more calories

(Increase exercises )

Weight Gain = Consume (eat) more

calories Burn/use less calories High intake and high

activity will lead to muscle gain rather than fat gain

Maintain Weight Balance intake and use

Calories In

Calories Out

Calories Out

Calories In

WHAT ARE THE ORIGINS OF SOUL FOOD?

HOW MUCH ENERGY DID THESE PEOPLE NEED?

HOW MUCH ENERGY DO THESE PEOPLE NEED?

HOW MUCH ENERGY DO YOU NEED?

NUTRITION FACTS

Serving Size:

Servings Per Container

Amount per serving

Calories Calories from fat:

% Daily Value

Total Fat <65g

Saturated Fat <20g

Trans Fat

Cholesterol <300mg

Sodium <2400mg

Total Carbohydrate <300g

Dietary Fiber >25g

Sugars

Protein

Vitamin A

Vitamin C

Calcium

Iron

*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

QuantityTells you how much is one serving and how many servings in one package

Alarm areaCalories, Fat, Cholesterol, Sodium and Carbohydrates

% Daily Value% of what you should have in a day. 100% will be the ideal total value at the end of the day adding all meals.

Less than 5%= LowMore than 20%= High

Good AreaThe nutrients here are important for health. Get more of these

CaloriesThe amount of energy in the food Calories from fat should be less than 30

THE GOOD, THE BAD AND THE UGLY OF FAT

Different types of fat: Saturated fats Unsaturated fats Trans-fat Fatty Acids

Cholesterol Source of fat

Animal vs. plant

THE GOOD!

Unsaturated Fat Are liquid at room temperature Often called the good fat because it does not

raise cholesterol

Foods high in unsaturated fat include: Vegetable oils Nuts Fish

EXERCISE

1. Unsaturated fats are _______ (liquid/solid) at room temperature.

2. It is considered the ______ (good/bad) fat and _______ (raise/does not raise) cholesterol.

3. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol.True False

1. Liquid 2. Good - Does not raise 3. True

THE GOOD!

Fatty Acids: Omega 3 fatty acids Omega 6 fatty acids

Associated with decrease: Risk of arrhythmias Triglyceride Blood pressure (slightly)

THE GOOD!

Foods high in Omega-3 include: Fatty fishes (mackerel, lake trout, herring,

sardines, albacore tuna and salmon) Fish and shellfish Flaxseed Soya oil Sunflower seeds Leafy vegetables Walnuts

THE GOOD!

Sources of Omega-6 Fatty Acids: Whole grain cereals Most vegetables Nuts

THE BAD!

Saturated Fat comes from animal products Solid at room temperature

Solid fats come can be made from vegetable oils through a process called hydrogenation.

Animal products containing solid fats also contain cholesterol.

THE BAD! Foods high in solid fats include:

Many cheeses Creams Ice creams Bacon Sausage Poultry skin many baked goods (such as cookies, crackers,

donuts, pastries, and croissants)

Not all fat are visible. Regular cheese and whole milk are high in solid

fat.

THE UGLY!

Trans Fat Raises LDL (bad cholesterol) Increases risk of coronary heart disease Also in vegetable oils that have been

specially treated or hydrogenated

THE UGLY!

Foods high in trans fat: Snacks (cookies, crackers, chips) Baked goods (pastries, croissants, donuts) Stick margarine Shortening Some fast foods (French fries)

THE UGLY! Cholesterol is not only made by the liver

but also found in meat products.

Important in producing vitamin D, some hormones and building many other important substances in the body.

Too much of it, can increase risk of atherosclerosis

EXERCISE

TRUE or FALSE 1. Saturated Fat comes from animal products and

are liquid at room temperature. 2. Animal products that contains solid fats also

contain cholesterol.3. Most solid fats are high in saturated fats

and/or trans fats.4. Trans Fat, raises LDL and decrease risk of

coronary heart disease.5. Cholesterol is only found in meat products.

1. False 2. True 3. True 4. False 5. False

SHOPPING SUGGESTIONS

Healthy cooking begins when shopping.

Choose low fat version of food such as milk, cheese, yogurt, and salad dressing.

Choose leaner meat and skinless chicken breast.

HEALTHY COOKING METHODS Steam, bake, grill, braise, boil or

microwave your foods. Modify recipes that include butter or

ask you to deep fry or sauté in animal fat.

Use non-stick cookware in order to avoid using butter or oil as lubricants.

HEALTHY SANDWICHES

Switch to whole wheat bread. Limit your use of spreads high in

saturated fat/animal fat, like cream cheese and butter. Replace with: Low fat peanut butter Low fat cheese spreads Low fat mayonnaise

Do you have any other suggestions you like?

INCREASING FIBER

FIBER Carbohydrates that cannot be digested Present in all plants that are eaten for

food, including: Fruits Vegetables Grains Legumes

Snack on raw vegetables instead of chips or chocolate bars.

Add grated or mashed vegetables or fruits to sauces or baked goods.

Substitute legumes for meat in chili and soups, for example.

DECREASING SUGAR

SUGAR

Sugar (sucrose) is a carbohydrate that occurs naturally in every fruit and vegetable.

A teaspoon of sugar has 15 calories and 4 grams of carbohydrates.

You do not have to add sugar when canning or freezing fruits.

You can buy unsweetened frozen fruit or fruit canned in its own juice or water.

Increase the amount of cinnamon or vanilla in a recipe to make it seem sweeter.

How else can you get enough sweetness without using sugar or high calorie substitute?

FAT

Fat is responsible for the delicious aromas associated with sizzling bacon and hamburgers on the grill.

Trans fat is unsafe in any amount.

Saturated (animal) fats can lead to heart disease if too much is eaten.

SALT

Salt is a traditional flavor enhancer.

Many studies suggest that a diet high in salt intake can lead to high blood pressure.

For those with high blood pressure, minimizing salt and saturated and trans fat, and eating fruits, vegetables, and not fat dairy (DASH DIET) has been proven to lower blood pressure

IN CONCLUSION Great taste and Good nutrition goes hand

in hand. So instead of eating certain foods that

you don’t particularly care for because you want to eat “healthy”, just make some substitutions to your favorite meals and/or recipes in order to make them “healthier”.

Also, get your exercise, water, and fruits and veggies.