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(Action) Steps to a Healthier You
Small steps make a big difference!
Plateful of Prevention
Session 3: Choose the Best Nutritional Deal
Use the Nutrition Facts label and ingredients list to compare food items. Use information on labels to decided how a food or snack fits into your meal plan. Make plans for lifestyle changes.
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What’s in a Label?
Serving Size Calories per Serving Limit fat especially saturated and trans Type of Carbohydrate Percent Daily Value: 5% Low, 20% High More dietary fiber, vit A, vit C, calcium & potassium
Sample Plate with Portions & Average Calories
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Fruit
½‐ 1 cup 50‐100 calories
Vegetables 1+ cups Protein 1‐3 ounces Grains 1 ounce or 1/2 cup
50 calories 50‐150 calories 100 calories 100 calories
Dairy 1 cup
50 calories
Oil 1 tsp
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Low Fat Boysenberry Yogurt
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Serving Size 1 (8 oz.) container Total Calories 230 How do the calories compare to a standard portion from the dairy food group?
Plain or Lite Yogurt
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Serving Size 1 (8 oz.) container Total Calories 90 How do the calories compare to a standard portion from the dairy food group?
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10” (Burrito Size) Tortilla
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Serving Size 1 (2.3 oz.) tortilla Total Calories 210 How do the calories compare with a standard portion from the grain group?
6” Corn Tortilla
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Serving Size 2 tortillas Total Calories 120 How do the calories compare with a standard portion from the grain group?
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Compare Fruit Choices
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Which is Better Nutritional Deal?
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Choose the Best Nutritional Deal
Inst Instead ead o
Rep eplace w lace with…
Whole milk Chicken with skin Bacon or sausage Pasta with white sauce Baked potato with cheese sauce Sugar sweetened drink versus
seltzer mixed 100% fruit juice
Cube margarine or butter 1% or fat free milk No skin Canadian bacon or ham Red sauce Potato with salsa Seltzer mixed with 100%
fruit juice
Liquid oil
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Using Ingredient List
Greatest amount listed first followed in descending order by those in smaller amounts.
Example: Oat‐Honey Granola Bars Whole grain oats, sugar, canola oil, crisp rice (rice flour, sugar malt, salt, honey, soy protein, brown sugar syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour.
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Label Reading Activity Snack Guidelines
Aim for 1‐2 food
groups
Look for lower
calorie options
Use 100‐200
calories as a general rule
String Cheese & Fruit Milk or Yogurt Smoothies with fruit Cottage cheese or yogurt with fruit Low‐fat flavored milk Raw Vegetables with low‐fat yogurt
dip, cottage cheese, hummus or
Individual fruit cups (packed in light
syrup, juice or water)
Frozen fruit bars Trail mix with whole grain cereal,
nuts and dried fruit
Whole grain crackers with cheese or
peanut butter
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Which Snack is Best Nutritional Deal?
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Snack size chips (2 1/2 oz.) Sugar free pudding cup 20 oz. fruit drink Granola bar 375 60 240 125
Total Calories
Take Charge of Your Change
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Plan ahead Keep food out of sight Choose smaller portions of
high calorie foods
Share plate with others Use non‐food ways to
celebrate, deal with stress, etc.
Track the food you eat Other ideas?
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(Action) Steps to a Healthier You
