Healthy Eating, Active Living Roseville & Sacramento Medical Centers Health Education Department Nutrition Services
Agenda Eating & exercise for good health Sugar and food labels Restaurant eating Healthy goal setting Class evaluations 2 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Why is the food you eat important? What are the 5 food groups? 3 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
4 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Why is exercise important? How many minutes per day should you be active? 5 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
How do you know when you re hungry? 6 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Hunger meter Not Hungry 0 Mild hunger Empty sensation -1 +1 Comfortable Satisfied Stomach growling Uncomfortable -2 +2 Stuffed Uncomfortable Famished Frantic for food -3 +3 So full it hurts Feel sick For each -3 there is an Equal AND OPPOSITE +3 7 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Sugar 8 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Food labels Serving size Total fat Sugar Fiber 9 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which would you choose? Nutrition Facts Serving Size: 3/4 cup (47g) Servings Per Container: about 9 Amount per serving Wheat Chex With 1/2 cup skim milk Calories 160 200 Calories from fat 10 10 % Daily Value** Total Fat 1g* 2% 2% Saturated Fat 0g 0% 0% Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0g Cholesterol 0mg 0% 1% Sodium 400mg 17% 19% Potassium 180mg 5% 11% Total Carbohydrates 38g 13% 15% Dietary Fiber 5g 21% 21% Soluble Fiber 1g Sugars 5g Other Carbohydrate 28g Protein 5g 10 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which would you choose? Nutrition Facts Serving Size: 3/4 cup (47g) Servings Per Container: about 14 Amount per serving Lucky Charm s With 1/2 cup skim milk Calories 110 150 Calories from fat 10 10 % Daily Value** Total Fat 1g* 1% 1% Saturated Fat 0g 0% 0% Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg 0% 1% Sodium 190mg 8% 10% Potassium 45mg 1% 7% Total Carbohydrates 22g 7% 9% Dietary Fiber 1g 5% 5% Sugars 12g Other Carbohydrate 9g Protein 2g 11 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which will you choose? Nutrition Facts Serving Size: 1 oz. (28g/About 13 pieces) Servings Per Container 11 Amount per serving Calories 160 Calories from fat 90 % Daily Value** Total Fat 10g 15% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 0mg 0% Sodium 350mg 15% Total Carbohydrates 13g 4% Dietary Fiber 0g 0% Sugars less than 1g Protein 2g 12 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which will you choose? Nutrition Facts Serving Size about 1 Bag (35g) unpopped (makes about 6 cups popped) Servings Per Bag: about 1 Amount per serving Unpopped 1 Cup Popped Calories 110 15 Calories from fat 20 0 % Daily Value** Total Fat 2g 3% 0% Saturated Fat 0g 0% 0% Cholesterol 0mg 0% 0% Sodium 320mg 13% 1% Total Carbohydrates 24g 8% 1% Dietary Fiber 4g 16% 2% Sugars 0g Protein 3g 13 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which has less fat? McDonald s Chicken nuggets Hamburger Grilled chicken deluxe 14 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which has less fat? McDonald s Grilled chicken deluxe, no mayo...15% Hamburger 33% Grilled chicken deluxe 41% Chicken nuggets..52% 15 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which has less fat? Round Table Pizza Cheese Pepperoni Vegetarian (red sauce) 16 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which has less fat? Round Table Pizza Vegetarian (red sauce)..33% Cheese.34% Pepperoni 42% 17 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which has less fat? Taco Bell Bean burrito Nachos Soft beef taco Regular beef taco 18 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Which has less fat? Taco Bell Bean burrito..27% Soft beef taco...43% Nachos..47% Regular beef taco 53% 19 January 28, 2016 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
Goal Setting Choose 1-3 Goals, write them out and be sure they are SMART! Smart Goals Set a goal - what are you going to do? Be specific! Monitor your progress how? What tools will you use? Arrange your world for success what needs to change in your environment? Recruit support how? Who? Treat yourself what will you reward yourself with? Sample Goals Eat within an hour upon wakening Include a fruit or vegetable with each meal Be active 60 minutes/day Others? Care to share? 20 January 28, 2016 Kaiser Permanente 2010-2011. All Rights Reserved.