Making better choices, one step at a time.
Making better choices, one step at a time. EAT THIS, NOT THAT A series of books by the editors of Men’s Health Magazine (restaurants, supermarket, kids) Meant to be a “least harm” method of progress Highlights the good, bad, and the ugly in our current food culture. EAT THIS, NOT THAT Disclaimer!! I was raised in a small Central Valley town where fast food was on the menu EVERY day! I went to culinary school folks. I LOVE FOOD! I’m a firm believer in balance and moderation. Change doesn’t happen overnight, but education is the key to empowering ourselves to change What are your priorities? Money Flavors Eating out Your health Your children’s health Organic Local, Sustainable Weight-loss USDA Recommendations What is a "Healthy Diet"? The Dietary Guidelines describe a healthy diet as one that: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; and Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. USDA Recommendations For a healthy diet, the average American should consume no more than: 2,000-2,500 calories a day 271g carbohydrates per day 65g total fats per day, including saturated fats (no more than 17g) 2,300mg sodium a day (1 tsp) 32g added sugars per day (8 tsp) Bad Fats These fats increase the risk of heart disease and raise cholesterol and weight Type of Bad Fat Food Source Saturated Fat Animal products, eggs, dairy, lard, butter, coconut and palm oils Trans Fat Hydrogenated veggie oils, commercial baked goods (cookies, crackers, cakes) fried foods, shortening, margarine Dietary Cholesterol Animal products (meat, poultry, seafood, eggs, dairy, lard, butter) Healthy Fats Choose these instead to lower your risk of heart disease and cholesterol levels Type of Healthy Fat Food Source Monounsaturated Fat Olive oil, peanut oil, canola oil, avocado, nuts and seeds Polyunsaturated Fat Veggie oils (safflower, corn, sunflower, soy), nuts and seeds Omega-3 Fatty Acids Fatty, coldwater fish (salmon, mackerel, herring), flaxseeds, walnuts Beware of Marketing Baskin Robbins Health Bar Shake You’ll go wild with this blend of Heath and Jamoca® ice creams, layered with chopped Heath Bar pieces and caramel, topped with whipped cream and more Heath Bar pieces. The Most Unhealthy Drink on Earth Calories: 1,420 Total Fat: 67g (103% daily value) Saturated Fat: 40g (200% daily value) Cholesterol: 180g (60% daily value) Sugar: 162g Additional preservatives, emulsifiers, and artificial colors and flavors Outback Steakhouse Aussie Cheese Fries with Ranch Dressing Aussie Fries topped with melted Monterey Jack, Cheddar, bits of fresh chopped bacon and served with a spicy ranch dressing. The Worst Food In America 2,900 Calories 182g fat 240g carbs Worst Burger Worst Sweet Indulgence Carl’s Jr Double Six Dollar Burger 1,520 calories 111g fat Cinnabon Classic Cinnamon Roll 813 calories 32g fat (5 trans fat) 117g carbs (The Low Carb Burger has just 490 calories.) A Whopper has 150 fewer calories and 13g more protein! Worst Coffee Starbucks Venti Strawberries & Crème Frappucino 750 calories 120g sugar (=more than 3 cans of soda) Worst Sandwich Quiznos Large Chicken Carbonara Sandwich 1,510 calories 82g fat 106g carbs 3,750mg sodium Worst Fast Food Chicken Meal McDonalds Chicken Selects Premium Breast Strips with Ranch Sauce 830 calories 55g fat 48g carbs (Add fries and a soda=1,710 cal) Better Alternative 20 Piece Chicken McNuggets with BBQ Sauce It will save you 530 calories! Worst Drink Jamba Juice Chocolate Moo’d Power Smoothie 900 calories 10g fat 183g carbs 166g sugar (= 2 pints Ben & Jerry’s Butter Pecan Ice Cream) Better Alternative Jamba Juice’s All Fruit Smoothies They have no added sugar. Always get the small 16oz size! Worst Crunchy Snack Gardetto’s Special Request Roasted Garlic Rye Chips 160 calories 10g fat (2g sat. fat, 2.5g trans) 40mg sodium Fat equivalent=3 strips bacon Better Alternative Snyder’s Sourdough Nibblers (16 pieces) 120 Calories 0g fat 100mg sodium Worst Cocktail Margarita 500 calories 32g carbs Pre-made margarita mix is almost all high-fructose corn syrup Also avoid Rum & Coke! Better Alternative Bloody Mary 140 Calories 8g carbs 150mg sodium Lots of Vitamin C and A Screwdrivers are pretty good too! Worst Candy Twix 280 calories 27g sugar 14g fat (11g saturated) Fat equivalent=11 strips bacon Better Alternative 100 Grand 190 Calories 22g sugar 8g fat (5 saturated) Worst “Healthy” Snack Pop Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) 400 calories 14g fat (4g saturated) 28g sugar It may have whole grains, but it has as much sugar as a Snickers Better Alternative Sun-Maid Raisin English Muffins with Cinnamon (1 muffin) 170 calories 0.5g fat (1g saturated) 13g sugar 2g fiber Worst Cereal Quaker 100% Natural Granola, Oats, Honey & Raisins 420 calories 12g fat (7g saturated) 30g sugar More sugar than Cocoa Pebbles! Calorie equivalent= 8 chicken wings! Better Alternative Kashi Go Lean 140 calories 1g fat (0 saturated) 10g fiber 6g sugar 13g protein You Guess! One Hostess Cupcake or One Hostess Suzy Q’s You Guess! 10 Original Triscuits or 10 Nabisco Wheat Thins Reduced Fat You Guess! 1 Slice Red Baron Classic Crust Supreme or 2 slices Wolfgang Puck Four Cheese Tomato & Pesto Eat This, Not That! Lets visit www.menshealth.com/eatthis For more examples 5 Hidden Dangers for Kids CEREAL: Sugary cereals are essentially cookies. Trix and Lucky Charms have more sugar than ice cream bars. Watch for serving sizes when checking nutritional facts 5 Hidden Dangers for Kids JUICE: Individually packed juices like Capri Sun and Sunny Delight are sugar water with token amounts of juice. Some have as much sugar as soda. Watch out for apple and grape juice (even 100% juice) which has lots of natural sugars. Orange and Cranberry are better. 5 Hidden Dangers for Kids LUNCH SNACKS: Fruit snacks might as well be called gummy bears! With lots of high fructose corn syrup and preservatives, they’re a small step up from candy. Instead, send them off with string cheese, almonds, or PB and crackers 5 Hidden Dangers for Kids BREAD: White bread, specifically, has loads of refined white flour and high-fructose corn syrup. Make sure to use whole grain breads with at least 3g of fiber. 5 Hidden Dangers for Kids VEGETABLES: Not the veggies, but the toppings. When you let kids smother their veggies with cheese or ranch dressing, you’re giving them tons of saturated fats and teaching them that veggies are not good on their own. Try steaming, roasting, or sauteeing when possible The Good News! The Cancer Killer: ROMAINE The Bone Builder: ARUGULA The Pipe Protector: WATERCRESS The Heart Healer: ENDIVE The Brain Booster: MUSTARD GREENS The Anti-Aging Agent: BOK CHOY The Sight Sharpener: SPINACH The Good News! Best Colon Cancer Guard: Green/White Tea Best Blood Sugar Stabilizer: Raspberries Best Skin Saver: Carrots Best Breast Cancer Beater: Whole Grain Cereal Best Bone Protector: Shrimp Best Blood Sugar Reducer: Baked Potatoes Best Anti-Aging Elixir: Red Wine EAT THIS, NOT THAT Rules to Live By EAT WHOLE FOODS! An apple is better for you than 100% apple juice (more fiber)! If you’re going to eat Mac & Cheese, get something that uses real cheese or (better yet) make it yourself! Eat whole grains like whole wheat, quinoa, oats, buckwheat, corn, and rice. EAT THIS, NOT THAT Rules to Live By STAY AWAY FROM PROCESSED! Most fast food is highly processed! If you can’t identify all the ingredients on the label, it’s probably processed. In the supermarket, try to get most of your foods on the perimeter. That’s usually where the dairy, meats, and produce are located. EAT THIS, NOT THAT Rules to Live By BE AWARE OF YOUR BODY! Counting calories and fat grams isn’t for everyone, but you should know what you’re putting in your body and keep track of it daily. Pay attention to your body’s reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe it’s what you ate today! Thanks for Coming Everyone! Make Healthier Choices Whenever You Can!
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