Eat It Now, Burn It Off Later?

Indulge today, work it off tomorrow? If only it was that simple!

Although we never want to discourage people from exercising, it’s important to emphasize that the key to weight loss is healthy eating, not working out. Extra calories are so easy to eat and so hard to burn. Our You Can’t Outrun Your Fork poster gets this message across in a fun, light-hearted way.

This poster brings up some good topics for conversation. Start off by asking your clients how they usually try to outrun the fork:

  • The post-workout splurger: You’re more likely to eat more or splurge on dessert if you exercised that day.
  • The extra calorie down-player: You tell yourself the larger size soda or extra scoop of ice cream won’t add that many calories (and even if it does, that’s why you workout, right?!).
  • The take-care-of-it-tomorrow trickster: You justify over-indulging with a solemn vow to burn it off tomorrow.
  • The I’ll-run-an-extra miler: You give in to temptation, promising to add miles or time to your next workout to make up for it.

Don’t forget to remind everyone about the non-weight related benefits of regular exercise (150 minutes/week + strength training 2x/week):

  • Helps control blood sugar and blood pressure
  • Reduces risk of heart disease, type 2 diabetes, and some types of cancer
  • Improves mood
  • Helps you sleep
  • Reduces stress
  • Strengthens your bones

And with Halloween right around the corner, it’s a good time for a reality check. What does it take to outrun your fingers sneaking the kids’ candy? Here’s what you need to do to burn the calories from ONE little fun size serving of candy:

  • Fun size Kit Kat (70 calories): Walk your dog 30 minutes.
  • Fun size Peanut M&M’s (90 calories): 13 minutes of jogging.
  • Fun size Mike & Ike’s (50 calories): Water aerobics for 15 minutes.
  • Fun size Reese’s (110 calories): 16 minutes on the exercise bike.
  • Fun size Skittles (80 calories): Rake leaves for 22 minutes.
  • Fun size Twix (80 calories): 28 minutes of vacuuming.

Do the Calorie Math

Paleo, keto, low carb, Mediterranean – no matter the diet, it still comes down to math. Calorie math, that is! And our new Calorie Math poster has something for you to show everyone.

  • For the Counter who asks, “So how many calories should I eat?”
    • The Calorie Math poster lists average daily calorie requirements based on activity level.
  • For the Carb Hater who says, “Carbs are evil. Gimme some bacon.”
    • The Calorie Math poster shows calories per gram for carbohydrates, protein, and fat. Where is the evil? Or the fiber?
  • For the Doubter who insists, “My grandmother ate fried chicken and lived to be 92.”
    • The Calorie Math poster provides calories per pound for different foods, including the fact that fried foods have 3x the calories as non-fried.
  • For the Justifier who claims, “A few extra calories here and there won’t hurt.”
    • The Calorie Math poster shows that 3500 calories make one pound of body fat.
  • For the Reluctant Counter who says, “I don’t want to count calories all day long!”
    • The Calorie Math poster says to aim for 400-500 calorie meals.
  • For the Rationalizer who says, “My doctor told me to lose 30 pounds, but since I took a walk this morning, I can have this cupcake.”
    • The Calorie Math poster shows that walking or jogging one mile burns about 100 calories and it takes walking 35 miles to lose a pound of body fat.
  • For the Busy Mom who complains, “I sit all day at work and I’m too busy keeping the kids going and the house clean to go to the gym.”
    • The Calorie Math poster says that any movement counts, even cleaning the house.

Help your clients learn how to do the calorie math – because numbers don’t lie!

Not Enough Time in the Day

Exercise has lots of benefits, but it can’t make up for overindulging in not-so-healthy foods. When people say, I’ll burn it off at the gym later or I walked three miles this morning, they don’t understand that it’s not that simple. Most would be shocked to learn just how long they need to exercise to burn off those extra calories.

Our How Much to Work it Off? poster says it all – there is simply not enough time in the day to work off a bad diet. The poster features colorful pictures of foods with their calorie content and how many minutes of walking it takes to burn the calories. Just looking at the top row of pictures shows that the typical fast food meal of a quarter pound cheeseburger, large fries, and a large soda will take 3 hours and 19 minutes of walking to burn off. Talk about eye opening!

Whether you’re teaching a group or counseling one-on-one, make this concept personal by using an online calories burned calculator (like this one from WebMD). Show people how to look up calories burned for a specific activity based on their body weight. How many minutes of walking the dog will burn off last night’s dessert? How long will I need to swim to make up for that muffin I grabbed this morning? The answer is sure to make them think more about the food choices they make!

Although it’s important to get this message across, we don’t want to discourage people from being active, so be sure to include some of our fun physical activity materials as well. The Be Active Every Day exercise color handout tearpad is perfect for this, with guidelines and tips for kids and adults.

Great Way to Visualize Calorie Density

Calorie Density and Your Belly

Most people eat until they feel satisfied or full, and this is why portion control alone will not work for weight loss. To lose weight without chronic hunger, you need to choose the right foods — the ones that are low in calorie density. The illustration above shows 400 calories of 3 different foods: oil, protein and vegetables. 1 cup of broccoli is about 53 calories so you would need to eat 8 cups to get 400 calories. You would only need about 1/4 cup of olive oil for 400 calories. And 1.3 cups of chopped chicken would equal about 400 calories.

What is “calorie density”?
Calorie density is defined as the concentration of calories in a given weight of food. Comparing calories per pound, ounce, or gram provides a useful way to compare foods for weight loss purposes.

Why is calorie density important?
Foods with a high calorie density provide MORE calories than foods with a low calorie density. For example, your favorite chocolate candy bar is far more calorie dense than a low-fat green leafy salad.

Let’s take a look at that in more depth. Two ounces of chocolate contains 240 calories. To eat the same amount of calories in lettuce, you would have to eat 3.2 pounds of lettuce! Of course you can probably fit in a little chocolate into your eating plan, but if all of the foods you eat are that calorie-dense you will be starving yourself to keep the portions very small so that you don’t consume too many calories. And we all know where that leads us — to diet failure and weight regain.

How does calorie density aid weight loss?
A Penn State study (Am J Clin Nutr 69:863-871) looked at how lean and obese women ate. Study subjects ate all their meals in a testing laboratory for 4-day periods. They were required to eat the entire portion of the main dish at each meal (and this main dish varied in calorie density). Otherwise, they could eat whatever they wanted during meals and snacks. When the calorie density of the main dish was lower, the women ate fewer calories over the day. Their calorie intake decreased by 16 percent, yet they felt just as full.

Okay, so how do I choose foods that are low in calorie density?
We don’t want to bore you with huge lists and charts of foods. Just remember that the best foods are fruits, vegetables, cooked grains (especially cooked whole grains) and low-fat dairy products (without sugar). Water- and fiber-rich foods are the best choices for weight control.

Very low-calorie-dense foods have 0 to 0.5 calories per gram. These include non-starchy vegetables, many fruits, skim milk, and light nonfat yogurt.

Low-calorie-dense foods have 0.6 to 1.4 calories per gram. These include starchy vegetables, cooked grains (barley, rice, pasta), canned beans, canned fruit, skinless turkey breast, low-fat fish, and shrimp.

Medium-calorie-dense foods have 1.5 to 3.9 calories per gram. These include chicken breast, whole-wheat bread, apple pie, bagels, lean ground beef, and dried fruit.

High-calorie-dense foods have 4.0 to 9.0 calories per gram. These include baked and regular chips, croissants, cookies, French fries, pretzels, oils, margarine, cake, and many other high-fat/high-sugar foods. Most people are surprised to find that many fat-free snacks and cookies fall in this category too.

Compare a few popular foods by calories per gram to understand how fat and fiber have an impact on the calorie density of foods:

  • A skinless, roasted chicken breast provides fewer calories by weight than lean ground beef because it is lower in fat.
  • An apple has 0.6 calories and apple pie has 2.4 calories per gram. The addition of fat, white flour, and sugar increases calorie density. This comparison helps you realize that it is better to choose whole foods versus refined foods.

Get a fun portion control science project here!

There are more portion control resources:

Holiday MyPlate

As a special holiday bonus, I want to offer you the wonderful MyPlate handout that accompanies the Holiday MyPlate poster. If you like what you see, it’s not too late to pick up some last minute-holiday resources in the Nutrition Education Store — now’s the perfect time to prepare for those New Year’s resolutions…

Holiday times are here! This means a lot more activity and disruption to regular meal and exercise patterns. The good news is that you can remember MyPlate’s most important message to lower calories and eat healthier! Make half your plate fruits and veggies.

Here is how to adopt that message during the crazy holiday rush:

#1. Fill appetizer plates halfway with vegetables.

Look at the savings:

Plate 1: 546 calories

  • 4 mini quiche: 240
  • 2 slices cheddar cheese: 226
  • 5 crackers: 80 calories

Plate 2: 145 calories

  • 1 cup carrots and celery 25
  • 2 mini quiche: 120

Visualize a plate before you eat snacks (and bring your snacks!).

Are you zooming through the mall and tempted by large pretzels, cookies, and cinnamon rolls? They smell great and offer holiday spirit except they are really bad news for your waist. We have become oblivious to lare sizes because they are everywhere. Picture that item on a dinner plate. Does a cinnamon roll or pretzel likely take up a whole plate? That is too much! Bring an apple in your bag or choose a healthier item from the food court.

#2. Fill dessert plates halfway with fruit.

Instead of filling up your plate with pie, cake, brownies, and cookies, fill it up with fruit and leave room for a small slice or piece of one favorite treat.

Consider the savings:

Plate 1: 900 calories

  • Pecan pie slice: 500
  • 1 butter cookie: 200
  • Peppermint brownie: 200

Plate 2: 145 calories

  • 1 cup fresh fruit: 90
  • 1 cookie or 1/2 of a pie slice: 200 calories

Hint: bring a beautiful fresh fruit salad or bowl of fruit so you can have this option.

#3. Make a healthy plate for lunch and dinner.

No matter where you eat, using the MyPlate method of portion control can help you lower calories.

  • 1 big bowl of pasta with meatballs: 900 calories
  • MyPlate method: 1/4 pasta, 1/4 meatball, and 1/2 veggies = 400 calories

Make MyPlate at home, when you eat out, and when you are a guest somewhere else. It works in the cafeteria, the food court, the drive through and office parties!

#4. Eat a healthy snack plate with fruits and veggies before going to a party.

Okay so we realize it is not always easy to eat MyPlate at someone else’s house or the office party. So here is one more strategy. Eat your MyPlate fruits and veggies before you go out. Eat a small salad and a piece of fruit — that way when you go somewhere you can have a smaller serving of what they are offering and you won’t arrive starved only to fill up on a whole plate of fried chicken or fatty roast beef and fritters.

Will this be helpful for you or your clients? If so, don’t miss the free PDF handout available below. Normally it’s exclusive for people who buy the Holiday MyPlate poster, but I want to make an exception today…

Holiday MyPlate

Nutrition Math Quiz

Recently I was asked for STEM nutrition and health materials. Do you ever address STEM topics with your clients?

STEM stands for science, technology, engineering, and math, and these subjects are a priority among many of the educators I know. To add one more resource to your arsenal of STEM topics, I am proud to present this quick nutrition math quiz, which can be used in your next email blast or as an icebreaker for your next presentation (or however else you’d like).

Nutrition Math Quiz:

Question #1: How many ounces of liquid are there in a cup?

A) 4
B) 6
C) 8
D) 1o

Question #2: At what temperature (in degrees Fahrenheit) does water usually boil?

A) 202
B) 212
C) 222
D) 500

Question #3: How many grams of sugar are there in a teaspoon?

A) 4
B) 8
C) 12
D) 16

Question #4: What is the energy density of a pound of flour?

A) 1651
B) 1492
C) 1000
D) 6

Question #5: What is the energy density of a pound of sugar?

A) 1558
B) 1607
C) 1775
D) 2000

BONUS: Compare the energy density of a pound of potatoes with the energy density of a pound of French fries.

Nutrition Math Quiz Answers:

  1. C) 8
  2. B) 212, though altitude affects the boiling point. To calculate the temperature at which water boils in your area, take 1 degree away from 212 for every 500 feet you are above sea level.
  3. A) 4
  4. A) 1651
  5. C) 1775
  6. Bonus: A pound of potatoes has roughly 347 calories, while a pound of French fries has approximately 1,415 calories. The regular potatoes have roughly 1/4 of the energy density of French fries, which makes them the more healthful option because they are lower in calories and empty calories, yet higher in nutrients than their fried counterparts.

Here is a collection of other fabulous STEM resources…

 

Quick Display Idea: Fruit

Adding a bit more fruit to an eating pattern is a great way to squeeze in a bunch of nutrients without excess calories, but some fruits are higher in calories than others. In fact, some fruits are even processed in such a way that they come with a boatload of empty calories and added sugars.

Help your audience navigate the fruit landscape with this quick and pretty display of fruit.

Arrange the following items in a highly-visible part of your space and make cards that list the calorie content of each item. For an activity, have people match the cards to the fruit. For a non-interactive display, simply place each card by the fruit it describes.

  • 1 fresh apple: 71 calories
  • 1 cup apple juice: 116 calories
  • 1 cup canned peaches in juice: 160 calories
  • 1/2 cup raisins: 216 calories
  • 1 cup canned peaches in heavy syrup: 251 calories

This display will show participants that dried fruit and canned fruit in heavy syrup are much higher in calories than their less-processed counterparts.

Variations and Additions:

  • To add more depth to the display, note the fiber content of each item. This is especially useful when comparing the apple and its juice, since a whole apple contains almost 3.5 grams of fiber, while the juice does not contain any fiber at all.
  • For a temporary display or discussion, place actual servings of all the fruit in this list in glass containers on a table. For a more lasting display, use images, food models, or empty packages instead. This can be done on a table or a bulletin board.
  • Instead of comparing total calories or calories per serving, you could also compare sugars, highlighting hidden sources of added sugars in each food.

For other great fruit activity and display ideas, don’t miss these amazing materials!

Sneak Peek from the Member Library

Have you heard about the Food and Health Membership program? It’s chock-full of fantastic resources for educators, including…

  • Access to all materials with a comprehensive, searchable database that is loaded with nutrition articles, chef-tested recipes, and engaging handouts.
  • White-label newsletters that you can use to create your own content.
  • Memorable handouts. Access all of these handouts in a library that is categorized for easy use.
  • Presentation and interactive project ideas for wellness fairs, classes, lunch-and-learn sessions, cooking demonstrations, and health fairs.
  • Chef-developed and exhaustively-tested recipes for meals that are both delicious and healthful.
  • The latest food news and scientific research. (Since we don’t accept outside funding or sponsorship of any kind, we can bring you the latest news, free of bias).
  • A translation tool that helps you translate all your articles for non-English-speaking clients. You can copy and paste to create handouts in all languages!
  • A food and health celebrations calendar that features monthly themes, food- and health-related holidays, seasonal produce, relevant clip art, handouts, and more.
  • Satisfaction, guaranteed!

holiday

Today I want to share one of those popular articles with you. Lisa C. Andrews, MEd, RD, LD has put together a great guide for throwing and attending healthful holiday parties this year. Here’s what she has to say…

The holidays come upon us fast, and so can holiday weight gain… if you’re not careful. Below are some simple swaps to prevent “a little round belly that shakes when you laugh like a bowl full of jelly.”

1. Serve veggies and dip for appetizers. Pepper strips, grape tomatoes, and cucumbers look beautiful when arranged around a bowl of hummus or dip.

2. Swap plain Greek yogurt for sour cream in your favorite dips. Your guests likely won’t notice the change and they’ll get a nice dose of protein and calcium.

3. Sauté onions and garlic for stuffing in non-stick spray or low sodium broth in place of oil, butter, or margarine.

4. Try mashed sweet potatoes with orange juice, ginger, and cinnamon in place of marshmallows, brown sugar, and butter.

5. Use 1% or 2% milk in mashed potatoes in place of whole milk or heavy cream. This cuts calories and fat from the dish.

6. Keep selzter water on hand for “mocktails”. Pour over ice and add a twist of lime. Voila! No hangover.

7. Use whipped butter or light margarine in place of stick butter. This reduces fat and calories.

8. Use reduced-fat mayonnaise in place of full-fat mayonnaise in dips and dressings. Olive oil varieties provide heart-healthy monounsaturated fat.
9. Try a salad dressing spritzer in place of bottled dressings. Blend olive oil, balsamic vinegar, and dijon mustard together for your own dressing.

10. Substitute jarred baby prunes, mashed bananas, applesauce, or plain yogurt for the fat in baked goods (such as quick breads).

11. Split desserts with your spouse, a friend, or other party guests. You may not be hungry for a full piece of pie, anyway.

12. Chop vegetables and add them to soups, stews, salads, and casseroles. This boosts the fiber and nutrient content, and also adds color to your dish.

13. Add seasonal fruit such as apples, pears, or pomegranates to salads in place of dried fruit. This adds texture and taste to your salad while reducing added sugar.

By Lisa C. Andrews, MEd, RD, LD

Remember, this article (and thousands of others) was only available to members until I decided to preview it today. If you liked what you saw, check out what a membership entails or just sign up today!

Oh, and here’s a printable version of the handout Lisa wrote…

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And here are some other holiday resources…

 

Doggy Bag Safety

I love “doggy bags.”

We don’t have a dog and most of the time those leftovers are for me.

With the size of many restaurant portions these days, it’s only wise to bring part of your food home for another meal… or possibly two. Whether you’re really taking the food home for the dog or yourself, it’s also important to keep it safe.

That’s where the “two hour rule” comes in.

Doggy Bag

Perishable food left at room temperature for more than two hours may become unsafe to eat. Remember, it becomes the “one hour rule” when temperatures are hotter than 90 degrees outside. Think about how hot the inside of a car can get. Bacteria grow very quickly at these temperatures.

If you’re planning on a movie or a little shopping after dinner, then it’s not safe to leave the food to sit in the car for that extra time. Bring a cooler with ice if you know you’re probably going to get a doggy bag… that’s a good thought whether you’re going straight home or not.

Once you get that doggy bag safely home, think about rewrapping those leftovers and putting them in the refrigerator as soon as possible. Those little foam boxes aren’t airtight and don’t do a great job of keeping the food moist and fresh.

The storage temperature of the leftovers is another key thing to think about. Refrigerators should be kept at 41 degrees or below.

I was recently impressed when my container of restaurant leftovers came with food safety instructions. I think this was smart of them, wanting to keep their customers safe. This container was also sealed a little tigher than most.  As well as not spilling in the car on the way home, it helped to keep odors from other foods in the refrigerator from co-mingling with my leftover pasta. Their instructions for keeping the food safe were even a little more strict than I usually go by. But, less can be better in this instance.

Storage Instructions

Refrigerated food doesn’t keep forever. If you dine out a lot, then those little  containers tend to multiply uneaten in the refrigerator. The best recommendation is to plan on eating those leftovers within three to four days of bringing them home. Remember that you can’t always see, taste, or smell the bacteria in food that may make you sick.

For safety’s sake, leftover food should be heated thoroughly before eating.

This means to heat it to 165 degrees F. The only way to make sure you’re doing that is to use a food thermometer. When heating in a microwave, stir during cooking and allow some standing time for the temperatures to unify.

While it may seem wasteful, keep in mind the old saying: “when in doubt… throw it out!” Wasting a little food is not worth the risk of a foodborne illness. If you can’t keep the food safe, then you may as well leave it in the restaurant in the first place.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Using a Doggy Bag for Calorie Savings:

Provided that you keep your doggy bag food safe, you can save some serious calories by cutting your restaurant entree in half.

Here are some examples:

  • The Lasagna Classico at Olive Garden weighs in at 930 calories per plate, with 470 of those calories coming from fat. If you split the meal and saved half for a different day, storing the rest in a doggie bag for later, then you would only consume 465 calories in the restaurant, which is a much more reasonable portion than the original.
  • The Ultimate Bacon Burger at Chili’s is another contender for the doggie bag approach. If you split the burger in half and save half for another meal, you’ll save 515 calories! Now if you ate the whole thing, the grand total for this meal (without fries!) would be 1030 calories. Do you see how a doggie bag can make a huge difference in portion control?
  • An All-American Slam breakfast at Denny’s has 990 calories per plate. If you only ate half, you’d bring the portion size down to a much more reasonable 495 calories.

If you were to make all 3 of these changes, you would save 1,475 calories over the course of those meals!

Plus, by putting the rest of a given meal in a doggy bag and following food-safe methods, you will have a whole other meal at your disposal. This in turn makes your restaurant choices stretch farther on a budget.

Here are some additional portion control resources…

And here’s a doggy bag safety handout, just for you!

Food Safety When Taking Restaurant Meals Home: A Handout

DoggieBagFoodSafety

The Fat Poster Story

Lately, we have gotten a lot of requests for materials that show the levels of sugar and fat in foods. Of course, we set out right away to make great infographic posters that provide a sea of knowledge at a glance. Now we have the antidote to the fast food commercial right here!

Here are a few things we learned about fat and fast food along the way…

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  • The big double burgers are really heavy when you start carrying them around a photo studio. When you refrigerate one, it becomes very stiff. Most items from a fast food restaurant became sort of scary to us when they got cold, because the amount of fat became way more apparent. If only they would chill and dissect these things in high school!
  • There is a lot of fat and not much fiber in many popular menu choices. For every 1,000 calories you eat, you are supposed to get 14 grams of fiber, according to the Dietary Guidelines for Americans. In one 1,500 calorie jumbo meal (large fries, large drink, double burger) at a fast food restaurant, there were only 8 grams of fiber and 75 grams of fat. This means that roughly 45% of all the calories in that meal are from fat. That’s almost double the amount of fat and half the amount of fiber that should be in an ideal meal. The calories are about triple what the average person should eat in one meal too.
  • Size matters. You really could do better if you ordered a small burger, apples, and a drink that does not have added sugar. That meal would only have 270 calories and 9 grams of fat. It can be ordered as a kid’s meal, which means that you can still save money instead of ordering the jumbo value meal with 5X the calories!
  • The dressing packets for the salads are very big. We would never pour that much dressing on a salad. But if you do, it’s easy to eat way too much.
  • Chicken and salad are not always the best choices. You should read the Nutrition Facts before choosing your meal. Frying chicken results in triple the fat content when compared to chicken that is roasted. And big packets of high-fat dressing or cheese really ratchet up the fat on a salad, too.
  • The onion rings contain the same amount of fat as the French fries. We are scared to admit that that surprised us in a good way. We thought it would be more.

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  • But the fast food onion rings, to our taste, are not as delicious as the ones you buy in the freezer section of the grocery store. We do bake those from time to time and use them to garnish a home cooked meal. But we only eat a few, like 3-4 at that meal.
  • An onion ring investigation revealed that the frozen onion rings from the grocery store (Ore Ida) contain half the calories and fat as the same size portion of onion rings from Burger King. The really great thing about making onion rings at home is that you commit to the portion and bake them for 20 minutes. Seconds would take too long to cook again!
  • A large order of fries will fill an entire dinner plate:

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  • It takes about 5-9 minutes to order and pick up your meal from a fast food restaurant if you are not in rush hour or at a really busy place.
  • You will bring over 1,500 calories and 75 grams of fat into your car if you order the large fries, the large double burger, and the large sweetened iced tea.
  • Those calories would take 10 hours of vacuuming to burn off. Or about 2 hours and 20 minutes of running, which, for most people, is the equivalent of running a half marathon. The trouble is, after consuming that much fat, you probably wouldn’t even want to walk around the block!
  • The items in this single meal would fill 2 dinner plates and 4 water glasses. Would you really serve that much food at home to one person?
  • You can make better choices if you “know before you go.” One great thing about the drive through, is that you can order sensibly before you are hit with the aroma of French fries!

So, without further ado, here is our Fat Poster masterpiece:

fat

 

Next week, we will publish the story about the sugar poster. But you don’t have to wait to preorder them.

Buy both posters together today!

candyfat