Healthy Eating 101

Where and what to eat outside of campus dining…

What are we going to talk about?

• Snacking healthfully• Reading food labels• Portion Distortion• Eating Out• Your questions, answered!

What do you typically snack on?

Where do you typically buy snacks?

What is a “snack”

• Between meals boost

• Typically 200-300 calories

• Study aide• Comfort food• Helps maintain

metabolism• Boosts brain power

What is a “healthy” snack?

Healthy Snacking

Lets take a look at an apple…

Lets take a look at an apple…

What about those other snacks?

What about those other snacks?

What’s in these “foods”:

Ingredients:apple

Ingredients:Whole corn, vegetable oil (contains one or more of the following: corn, soybean, and/or sunflower oil), cheddar cheese (milk, cheese cultures, salt, enzymes), salt, corn maltodextrin, whey, monosodium glutamate (MSG), tomato powder, Romano cheese (part-skim cow's milk, cheese cultures, salt, enzymes), onion powder, disodium phosphate, garlic powder, lactose, natural and artificial flavor, dextrose, spice, citric acid, sour cream (cultured milk, nonfat milk), sugar, nonfat milk, lactic acid, buttermilk, disodium inosinate, and disodium guanylate.

Contains: Milk ingredients

Can you tell me what these are?

INGREDIENTS:Enriched corn meal (corn meal, ferrous

sulfate, niacin, thiamin mononitrate, riboflavin, and folic acid), vegetable oil

(contains one or more of the following: corn, soybean, or sunflower oil), salt,

maltodextrin, sugar, monosodium glutamate, autolyzed yeast extract, citric acid, artificial color (including red 40 lake, yellow 6 lake, yellow 6, yellow 5), corn

syrup solids, partially hydrogenated soybean and cottonseed oil, hydrolyzed

soy protein, cheddar cheese (cultured milk, salt, enzymes), whey, onion powder, whey

protein concentrate, corn syrup solids, natural flavor, buttermilk solids, garlic

powder, disodium phosphate, sodium diacetate, sodium caseinate, lactic acid, disodium inosinate, disodium guanylate,

nonfat milk solids, sodium citrate, and carrageenan.

Contains: Milk and Soy ingredients.

INGREDIENTS:Dipropylene Glycol, Water Aqua, Propylene

Glycol, Sodium Stearate, Poloxamine 130, Fragrance Parfum, Aminomethyl

Propanol, Disodiium EDTA, BHT, Green 6 CI 61565, Ext Violet 2 CI 60730

Can you tell me what these are?

Doritos Deodorant

C-Stores on Campus

C-Stores on Campus

C-Stores on Campus

Rite Aide

Rite Aide

Safeway

Decoding a Food Label:

1) Serving Size

2) Calories, calories from fat

3) Fats, cholesterol, sodium

4) Fiber and Vitamins

5) Daily Values

6) Daily Values how to...

Decoding an ingredient list:

Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,.

Contains soy, almond and peanut ingredients.

Decoding an ingredient list:

Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,.

Contains soy, almond and peanut ingredients.

Whole Grain Rolled Oats – good source of fiber, whole grains!

Look for the “whole grain”, 100% whole wheat, etc.

Canola Oil – fat, added for flavor; heart healthy

Soy Protein – added to increase protein content; okay, but better in whole food form

High Fructose Corn Syrup – added to sweeten, help increase shelf life by binding water

Soy Lecithin – added in stabilize and increase shelf life

Natural Flavor - nothing natural here, these ingredients were made in a lab

Decoding an ingredient list:

INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color.

Decoding an ingredient list:

INGREDIENTS: Enriched flour [wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], vegetable shortening (partially hydrogenated soybean and/or canola oils), skim milk cheese (skim milk, cheese cultures, salt, enzymes, annatto extract color), salt, paprika, yeast, paprika oleoresin color.

Partially Hydrogenated Vegetable Oils – Trans Fats! Avoid these…

Ingredients to avoid

High Fructose Corn Syrup

Monosodium Glutamate (MSG)

Partially Hydrogenated Vegetable Oil

Aspartame/Sucralose

Sodium Nitrate

BHA/BHT

Ingredients thought to cause cancer

Sucralose/Aspartame/Saccharin

BHT/BHA

Sodium nitrate and nitrite

Artificial colorings

Artificial and natural flavorings

Acesulfame-K

Potassium bromate

Propyl Gallate

Portion Distortion

www.mypyramid.gov

What is a portion?

What is considered a “balanced meal”?

What is considered a “balanced meal”?

What is considered a “balanced meal”?

Eating out(side of the dining rooms)

Options on campus• Pizza Hut Express• Taco Bell• Carl’s Junior• Sub City• CoHo

Options off campus

• Dos Coyotes • Burgers and Brew• Sophia’s Thai• Baker’s Square• Woodstocks• Yolo Berry

Pizza Hut Express

Better options…– Cheese pizza– Veggie Lovers pizza– Fit and Fresh pizzas

Skip these…– Breadsticks = 140 cal each– Meat Lovers Pizza = 470

cal/slice– 32oz Soda = 440 calories– Cinnamon Sticks = 170

calories

Veggie Lovers Pizza

1 slice

190 calories

6 g fat

Taco Bell Express

Try these…– Fresco Menu – Salad bowls, light dressing– Chicken

Skip these…– Chalupa– Nacho cheese– Grilled Stuffed Burritos = 680

cal – Fiesta Taco Salad = 840 cal– Chicken Border Bowl = 640

cal

Fresco Taco Supreme

7g fat

130 calories

Carl’s Junior

Try these…– Charbroiled Chicken Salad– Charbroiled Chicken Sandwiches

Skip these…– Six Dollar Burgers = 1140

calories– Chili Cheese Fries = 1410

calories– Fish and Chips = 28 g. fat– Breakfast burger = 830 calories– Shakes = 780 calories

Charbroiled Barbeque Chicken Burger

4.5g fat

360 calories

Sub City

Try these…– Whole wheat bread– No mayo– No cheese– Turkey, chicken– Veggie

Skip these…– Meatballs

1 tablespoon Mayonnaise

11g fat

50 calories

100% calories from fat

Coffee House (CoHo)Whole wheat bagel and…

– hummus - tofu salad– egg salad - chicken

salad– peanut butter - tuna salad– veggies & cheese

Hot Food Items…– try brown rice - order ‘small’– cheese-free burrito - veggie pizza

Pho and Curry Soup…

Sandwiches– turkey - tofu salad– tuna salad - chicken salad– egg salad - grilled

eggplant

Whole Wheat bagel with tomatoes and

cheese

10g fat

350 calories

Dos Coyotes

Try these – Burritos and tacos with chicken/fish– light on the cheese– Seasonal quesadilla– Dressing on side– Rice and beans– Guacamole

Skip these…– Enchiladas covered in cheese– Extra cheese– Tostada shells

1 tablespoon Guacamole

2g fat – Heart Healthy!

60 calories

Burgers and BrewAll beef burgers are grass-fed –high in omega-3 fatty acids

Skip these…- extra patties - bacon- chili - hotdog- fish & chips - curly fries

Try these…- Portobella burger - Garden

Burger- Tofu burger

Get the mayo on the side

Sophia’s Thai Things to avoid…

– Won Tons - Crispy Calamari– Heavenly Beef - Satay– Spring Rolls - Crispy Calamari

Salad– Citrus Snapper

Healthy options…– Curries - Soups– Lettuce wraps - Noodle dishes– Stir fry - Salmon

Baker’s Square

Breakfast…

Skip these: biscuits and gravy, sausage, bacon, steak, heavy cheese, french toast, pancakes, waffles

Choose these: eggs, toast, fruit, veggie skillet, veggie omelet, oatmeal, cottage cheese

1 cup cooked oatmeal

3g fat

150 calories

Woodstock PizzaGreat Options…

– Vegetarian delight– Salads (side dressing)– Chicken– Light on the cheese– Whole wheat crust

Skip these…– Creamy garlic sauce– Garlic bread– Antipasto salad– Desserts

Yolo Berry Yogurt

Try this…– Sorbet option– Fresh fruit– Nuts– Granola– Carob chips

Skip these…– Syrups and sauces– Candy bars– Whipped cream– Chocolate covered

gummy bears

1/2 cup Whipped Cream

7.5 g fat

75 calories

Tips and Tools for Dining Out:

• Read the nutrition facts label

• Skip the appetizers• To-go method• Salad instead of

fries• Dressing on the side• Vegetarian entrée• Broth-based soups

• Ask the waiter• Weight-watchers

symbol• Calorie King Book• Eat slowly• Drink water, not

soda• Skip the chips and

salsa

Questions?