Making better choices, one step at a time.
EAT THIS, NOT THATA series of books by the editors of Mens Health Magazine (restaurants, supermarket, kids)Meant to be a least harm method of progressHighlights the good, bad, and the ugly in our current food culture.
EAT THIS, NOT THATDisclaimer!!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!Im a firm believer in balance and moderation.Change doesnt happen overnight, but education is the key to empowering ourselves to change
What are your priorities?MoneyFlavorsEating outYour healthYour childrens healthOrganicLocal, SustainableWeight-loss
USDA RecommendationsWhat 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 RecommendationsFor a healthy diet, the average American should consume no more than:
2,000-2,500 calories a day271g carbohydrates per day65g 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 FatsThese fats increase the risk of heart disease and raise cholesterol and weight
Healthy FatsChoose these instead to lower your risk of heart disease and cholesterol levels
Beware of Marketing
Baskin Robbins Health Bar Shake Youll 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: 1,420Total Fat: 67g (103% daily value)Saturated Fat: 40g (200% daily value)Cholesterol: 180g (60% daily value)Sugar: 162gAdditional 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 America2,900 Calories182g fat240g carbs
Worst BurgerCarls Jr Double Six Dollar Burger1,520 calories111g fat
(The Low Carb Burger has just 490 calories.)Cinnabon Classic Cinnamon Roll813 calories32g fat (5 trans fat)117g carbs
A Whopper has 150 fewer calories and 13g more protein!Worst Sweet Indulgence
Starbucks Venti Strawberries & Crme Frappucino750 calories120g sugar (=more than 3 cans of soda)Quiznos Large Chicken Carbonara Sandwich1,510 calories82g fat106g carbs3,750mg sodiumWorst Sandwich
Worst Fast Food Chicken Meal
McDonalds Chicken Selects Premium Breast Strips with Ranch Sauce830 calories55g fat48g carbs(Add fries and a soda=1,710 cal)20 Piece Chicken McNuggets with BBQ Sauce It will save you 530 calories!Better Alternative
Jamba Juice Chocolate Mood Power Smoothie900 calories10g fat183g carbs166g sugar (= 2 pints Ben & Jerrys Butter Pecan Ice Cream)Jamba Juices All Fruit Smoothies They have no added sugar. Always get the small 16oz size!Better Alternative
Worst Crunchy Snack
Gardettos Special Request Roasted Garlic Rye Chips160 calories10g fat (2g sat. fat, 2.5g trans)40mg sodium
Fat equivalent=3 strips baconSnyders Sourdough Nibblers (16 pieces)120 Calories0g fat100mg sodiumBetter Alternative
Worst CocktailMargarita500 calories32g carbs
Pre-made margarita mix is almost all high-fructose corn syrupAlso avoid Rum & Coke!Bloody Mary140 Calories8g carbs150mg sodiumLots of Vitamin C and AScrewdrivers are pretty good too!Better Alternative
Worst CandyTwix280 calories27g sugar14g fat (11g saturated)
Fat equivalent=11 strips bacon100 Grand190 Calories22g sugar8g fat (5 saturated)Better Alternative
Worst Healthy SnackPop Tarts Whole Grain Brown Sugar Cinnamon (2 pastries)400 calories14g fat (4g saturated)28g sugar
It may have whole grains, but it has as much sugar as a SnickersSun-Maid Raisin English Muffins with Cinnamon (1 muffin)170 calories0.5g fat (1g saturated)13g sugar2g fiberBetter Alternative
Worst CerealQuaker 100% Natural Granola, Oats, Honey & Raisins420 calories12g fat (7g saturated)30g sugarMore sugar than Cocoa Pebbles!Calorie equivalent= 8 chicken wings!Kashi Go Lean140 calories1g fat (0 saturated)10g fiber6g sugar13g proteinBetter Alternative
You Guess!One Hostess Cupcake or One Hostess Suzy Qs
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 visitwww.menshealth.com/eatthisFor more examples
5 Hidden Dangers for KidsCEREAL: 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 KidsJUICE: 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 KidsLUNCH SNACKS: Fruit snacks might as well be called gummy bears! With lots of high fructose corn syrup and preservatives, theyre a small step up from candy. Instead, send them off with string cheese, almonds, or PB and crackers
5 Hidden Dangers for KidsBREAD: 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 KidsVEGETABLES: Not the veggies, but the toppings. When you let kids smother their veggies with cheese or ranch dressing, youre 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: ROMAINEThe Bone Builder: ARUGULAThe Pipe Protector: WATERCRESSThe Heart Healer: ENDIVEThe Brain Booster: MUSTARD GREENSThe Anti-Aging Agent: BOK CHOYThe Sight Sharpener: SPINACH
The Good News!Best Colon Cancer Guard: Green/White TeaBest Blood Sugar Stabilizer: RaspberriesBest Skin Saver: CarrotsBest Breast Cancer Beater: Whole Grain CerealBest Bone Protector: ShrimpBest Blood Sugar Reducer: Baked PotatoesBest Anti-Aging Elixir: Red Wine
EAT THIS, NOT THATRules to Live ByEAT WHOLE FOODS! An apple is better for you than 100% apple juice (more fiber)! If youre 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 THATRules to Live BySTAY AWAY FROM PROCESSED!Most fast food is highly processed!If you cant identify all the ingredients on the label, its probably processed.In the supermarket, try to get most of your foods on the perimeter. Thats usually where the dairy, meats, and produce are located.
EAT THIS, NOT THATRules to Live ByBE AWARE OF YOUR BODY!Counting calories and fat grams isnt for everyone, but you should know what youre putting in your body and keep track of it daily.Pay attention to your bodys reaction to foods. Does it give you energy and make you crash? Does it make you feel bloated and sluggish? Maybe its what you ate today!
Thanks for Coming Everyone!Make Healthier Choices Whenever You Can!