Outline Designing Your Plate

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1 Outline Designing Your Plate Angeline B. David, DrPH, MHS, RD Vegetarian Food Instructors NAD Health Summit 2014 Orlando, FL Portion Sizes Fixing Your Plate Eating Out 1 2 PORTION SIZES Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative MUFFIN 210 calories 1.5 ounces How many 500 calories are in today s 4 ounces muffin? If you How vacuum long for will 1 you hour have and to 30 vacuum minutes you order will to burn burn approximately those extra calories.* calories?* *Based on 130-pound person 5 6

2 POPCORN 270 calories 5 cups How many 630 calories calories are in today s large 11 popcorn? cups If you How do long water will aerobics you have for to 1 do hour water and aerobics 15 minutes order you to will burn burn approximately the extra calories?* calories.* *Based on 160-pound person 7 8 CHEESECAKE 260 calories 3 ounces How many calories 640 calories are in today s large portion 7 of ounces cheesecake? How If you long play will tennis you have for to 55 play minutes tennis you in order will burn to burn approximately those extra calories?* calories.* *Based on 130-pound person 9 10 CHOCOLATE CHIP COOKIE 55 calories 1.5 inch diameter How many 275 calories are in today s 3.5 inch large diameter cookie? If you How wash long the will car you for have 1 hour to wash and the 15 car minutes to burn you those will burn approximately extra 220 calories?* 220 calories.* *Based on 130-pound person 11 12

3 Serving Sizes of Foods Use common household items to estimate food quantities Serving Sizes of Foods Serving Sizes of Foods Guiding Principles FIXING YOUR PLATE Include carbohydrate and protein at each meal Choose foods high in fiber & low in sugar Eat a diet low in fat, especially saturated & trans fats Limit sodium Choose a variety of colors & textures 17 18

4 Not quite what we mean! GCNC Vegetarian Plate RH, July 29, 1884 (CD 109) Do not have too great a variety at a meal; three or four dishes are a plenty. At the next meal you can have a change. The cook should tax her inventive powers to vary the dishes she prepares for the table, and the stomach should not be compelled to take the same kinds of food meal after meal. EATING OUT Few types of dishes at a single meal Different types of dishes at different meals 23 24

5 Fast food chains are required to have nutrition information available... How many ask for it? Fast foods are... larger in portion size higher in calories higher in fat content higher in sodium content more convenient than eating at home? lower in price? Ideas & Options Call ahead or check online for healthy options Choose salads, vegetable sides Choose (or add) fresh fruits for dessert Select low fat dressings or skip them altogether Fresh dressings like salsa work great Choose baked rather than fried dishes Don t super-size Ideas & Options Don t be afraid to ask for special dishes or variations please hold the Prepare for tomorrow (leftovers) Praise them for good food and good service with written comments Be a repeat customer! friendship evangelism! Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. 1 Corinthians 10:31 REACHING THE HEART 29 30

6 Your success will not depend so much upon your knowledge and accomplishments, as upon your ability to find your way to the heart. By being social and coming close to the people, you may turn the current of their thoughts more readily than by the most able discourse. Gospel Workers, p. 193 The wind is heard among the branches of the trees, rustling the leaves and flowers; yet it is invisible, and no man knows whence it comes or whither it goes. So with the work of the Holy Spirit upon the heart. It can no more be explained than can the movements of the wind. A person may not be able to tell the exact time or place, or to trace all the circumstances in the process of conversion; but this does not prove him to be unconverted. Desire of Ages, p By an agency as unseen as the wind, Christ is constantly working upon the heart. Little by little, perhaps unconsciously to the receiver, impressions are made that tend to draw the soul to Christ...Suddenly, as the Spirit comes with more direct appeal, the soul gladly surrenders itself to Jesus. By many this is called sudden conversion; but it is the result of long wooing by the Spirit of God,--a patient, protracted process. Thou hast also given me the shield of thy salvation: and thy gentleness hath made me great. 2 Samuel 22:36 Desire of Ages, p

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