fat - cheryl martin's e-portfoliocmartindieteticintern.weebly.com/uploads/1/2/1/5/...1 tsp is a...
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Use sparingly because all fats have calories
} *Best Choices*
Monounsaturated and
Polyunsaturated Fat:
◦ Olive oil
◦ Canola oil
◦ Peanut butter
◦ Nuts
◦ Light margarines/spreads
◦ Lower fat dressings
} Limit
Saturated and Trans Fat: ◦ Butter
◦ Margarine
◦ Cream
◦ Salad Dressing
◦ Bacon
◦ Hydrogenated Fat
Fat
1 tsp is a serving of Fat
• Limit fried foods, gravy and cream sauces
• Use low-fat dressings, light mayo and margarine spreads
• Grill, bake, steam, microwave, or stir-fry in broth or use a cooking spray
Be Cautious of Added Fat
A Typical Plate
Reconstruct your Plate
Added sugar provides no nutrients…
Promotes tooth decay and adds calories
} 4 grams of sugar = 1 tsp of sugar or 1 packet of sugar } 12oz. Soda = 9 tsp } 16oz. Iced Tea = 12
tsp
Beverages…NOT so innocent!
12 oz Light Beer 90
12 oz Beer 150
8 oz Whole Milk 150
8 oz White Wine 160
12 oz Soda 170
20 oz Cappuccino 200
16 oz. Snapple 240
20 oz. Fruitopia 300
12 oz Milk Shake 565
20 oz Smoothie King
960
Calories in Beverages
} Water, seltzer, flavored seltzer, diet soda, diet iced tea, unsweetened tea, crystal light®
} The only beverage you drink that contain calories
should be milk (skim or 1% milk) and no more than 6oz. 100% juice/day
} A sports drink is not always necessary – only if you are continuously exercising for >1 hr
Better Beverage Ideas!
} Young Adults } Minimum: 30 minutes, 3 days per week } To prevent weight gain: 40-45 minutes 4-5
days per week } Weight Loss: 60-90 minutes 4-5 days per
week
How much Physical Activity is needed?
} Lose fat -- not muscle } Strengthen bones } Lower blood pressure, lipids, and blood
glucose } Relieve stress & depression } Supplement for snacking } Improve sleep } Enhances flexibility and posture } Prevents weight gain!
Why Exercise??
} Do an activity that you enjoy } Set realistic goals } Add more activity into your day } Keep walking/running shoes in
your car } Bring along some headphones } Join something structured like a
club or gym } Go to the Pratt Center: FREE
Classes! } Set aside a specific time for
exercise
How To Get Going
} Take it step-by-step } Don’t become frustrated easily } NO ONE is perfect } Enjoy your food choices & physical activity } MAKE 2 POSITIVE STEPS TO START: i.e., add
more whole grains, add more fruit…
Remember…
For more resources, go to: www.myplate.gov
Prepared by: C.W. Post Dietetic Interns and
Sandy Sarcona, MS, RD
A Healthy Lifestyle starts with YOU!