# Sugar: Do the Math

Sugar can be confusing to your students or clients.

They hear lots of different numbers … percent of calories from sugar, teaspoons of sugar, and grams of sugar.

They see lots of terms … natural sugar, added sugar, and other names for sugar.

They’re bombarded with misinformation … “I can’t eat fruit because it has sugar!” “Honey is natural so it’s healthier than sugar.”

Clear up the sugar confusion once and for all with our Sugar Math PowerPoint show that comes with speaker’s notes, handouts, and clipart.

Your audience will learn how to do the math when it comes to sugar:

• How to calculate sugar limits by calorie intake
• How to find added sugars on the Nutrition Facts panel
• How to translate grams of sugar to teaspoons of sugar
• How to tally up their daily sugar intake

• Foods and beverages that are high in added sugars
• How to spot hidden sugars
• Simple swaps to lower sugar intake
• Why cutting down on sugar is important to health

If you want to do it yourself, why not visit the Dietary Guidelines for Americans and show how the limit for refined sugar is 10% of calories per day?

Discussion points: what is refined sugar, and what is 10% of calories per day for most people? Look at a few popular food labels and discuss how these foods can fit. Ask the audience what they would do on 10% calorie budget for their sugar intake. Do beverages make sense?

By Hollis Bass, MEd, RD, LD

PDF Handout: Sugar Math

# ‘Tis the Season for a Healthy Mindset

The holidays can be a stressful season of overindulging and overspending. Or they can be an enjoyable time filled with fun, family, and friends.

The difference might just be a healthy mindset.

Our Healthy Mindset poster reminds your students, employees, or clients to focus on the everyday simple habits that add up to a healthier life.

During the holiday season, you can help them tailor their healthy mindsets to account for the challenges they’ll face.

Here’s what a healthy holiday mindset might look like:

• Drink Water: Make it your policy at holiday parties to ask for water with a twist of lemon or lime.
• Sugar Be Scarce: Make a plan and stick to it. When will you indulge in a treat? How much will you have?
• I Can Do It: Make this your mantra throughout the season. If staying healthy over the holidays is your priority, say it out loud every day.
• Make a Healthy Plate: Keep MyPlate in mind whenever you eat. Fill your plate or bowl accordingly, with lots of fruits and vegetables.
• Never Quit: If you overindulge (it happens!), get back on track right away.
• Try New Foods: Balance out special holiday foods with some things you wouldn’t normally choose, like extra salad, more vegetables, or fruit for dessert.
• Move More: Fit exercise in wherever you can. Take an extra lap around the mall, walk after dinner, do crunches during TV commercials.

By Hollis Bass, MEd, RD, LD

PDF Handout: Healthy Holiday Mindset

#### Keep A Healthy Mindset - Motivational Health Poster 18" x 24" Laminated

\$22.75 \$25.50
| |

Behavior change is tough. It’s uncomfortable. Staying in our comfort zones is easy and feels safer.

But, like it says on our Comfort Zone poster, the comfort zone might be a beautiful place … but nothing changes there!

Help your clients or students get off the comfy couch and on track for a healthier life by teaching them about SMART goals. Here are some ideas to get started:

• SMART goals are Specific: keep them small and simple.
• Eat at least one vegetable for lunch every day.
• Meditate for one minute while your coffee is brewing.
• SMART goals are Measurable: you can’t change what you don’t measure.
• Keep track of your progress with an app on your phone, a calendar, or a pen-and-paper log.
• SMART goals are Attainable: that’s why making them small and simple is such a good idea.
• Remember, small changes add up over time!
• SMART goals are Relevant: set goals that mean something to you.
• Do yoga because you want to be able to play on the floor with your grandchildren.
• Walk daily because you want to hike with your family on an upcoming vacation.
• SMART goals are Time-Bound: decide when your goal will be completed so you can celebrate your success.
• Eat fruit at breakfast every day for one week.
• Take a walk after dinner three times per week for one month.

New Year’s resolutions will be here before we know it. SMART goals give your students or clients a chance to keep those resolutions for a change!

By Hollis Bass, MEd, RD, LD

Free Handout: SMART Goals

\$22.75 \$25.50

# Compassionate Health Messages

Do you see your students, clients, or employees struggling in these post-pandemic days? Or perhaps you are stressed out yourself trying to get back to ‘normal.’

As healthcare professionals, we’re quick to point out how healthy eating and regular physical activity can help. We want to share all our knowledge. But for some folks, this isn’t the help they need right now.

The nurse who’s exhausted, the teacher who’s overwhelmed, the older adult who’s lonely, the teenager who’s anxious – they need our compassion, shown through messages like those depicted on our I Am… motivational poster.

Messages that emphasize that health and well-being is a journey. Every step you take counts, even those you take backwards!

The I Am… motivational poster gives gentle reminders that may resonate more with your students, clients, or employees:

1. Self-care (sleeping enough, forgiving a setback)
2. Healthy eating (eating mindfully when hungry, loving fruits & veggies)
3. Physical activity (moving more, exercising consistently)
4. Hope and positivity (not giving up)
5. Intention (planning and working to success)

Don’t forget to be compassionate with yourself, too!

By Hollis Bass, MEd, RD, LD

\$22.75 \$25.50

# A Big Thanks to School Lunch

National School Lunch Week might be celebrated October 10-14, but we think the dedicated people who feed America’s students deserve recognition every day.

The future of our country counts on kids growing up eating healthy meals, including school breakfast and lunch. Let school foodservice employees know how important they are, any time of the year.

Here are some ideas:

• Students can:
1. Create their own school lunch or breakfast posters (make it a contest or just a fun activity).
2. Sign a giant thank you card and present it to foodservice staff.
3. Write notes about or draw pictures of their favorite school meals.
4. Give foodservice staff a big smile and say thank you!
• You can:
1. Take pictures of smiling students eating their school lunch or breakfast and post them in the cafeteria and/or kitchen.
2. Encourage parents and teachers to write thank you notes to foodservice staff.
3. Brighten up kitchens and cafeterias with salad bar clings and posters, like these:

By Hollis Bass, MEd, RD, LD

\$19.00 \$24.00

\$22.75 \$25.50

\$22.75 \$25.50

\$19.00 \$22.00

# Plant-Based Beats Processed

It seems like processed and ultra-processed foods have been in the news a lot lately.

While some people get mired in conversations about what foods should be considered processed (canned beans? whole grain bread?), you can’t go wrong by promoting a plant-based eating pattern that’s centered on vegetables, nuts, seeds, legumes, whole grains, and fruits.

We have some great ways to get your students, clients, or employees off the processed food track and on the road to a plant-based eating pattern.

1. One of our newest posters uses pictures to encourage nutrient-dense foods over ultra-processed ones:

#### Nutrient-Dense Vs Ultra Processed Food Poster 18x24 Laminated - Nutrition Poster

\$19.00 \$24.00

2. One look at this poster (which also comes as a banner, stickers, and bookmarks) kind of says it all:

#### Real Food Grows Poster - Nutrition Poster - Motivational Poster

\$22.75 \$25.50

3. If there’s a health fair in your future, create an eye-catching display with our Real Food Grows theme materials. You’ll really get their attention when you wear our fruit and veggie mask!

By Hollis Bass, MEd, RD, LD

Free Handout: Nutrient-Dense vs Ultra-Processed

\$175.00

# Nutrition Security for Older Americans

While higher food costs make healthy eating on a budget challenging for everyone, seniors living on a fixed income are especially vulnerable. Yet, older adults can’t afford to skimp on nutrition!

Our Healthy Plate for Older Americans poster guides seniors to food and beverage choices that give the most nutrition bang for their buck.

Here are some tips for using this MyPlate-based poster to educate older adults – and their caregivers – about healthy and affordable food:

• Protein priority: With sky-high meat and poultry prices, seniors need to learn about less expensive sources of protein. Proper portion sizes can also help – filling just one quarter of your plate with healthy protein is a simple way to stretch food dollars.
• Going for the (whole) grain: The cheapest loaf of white bread isn’t the healthiest choice for older adults. Teach them to look for 100% whole grain bread, pasta, and cereal at a decent price.
• Fruit and veggie steals: Buying in season makes filling half your plate with healthy fruits and veggies more affordable. Education about choosing and preparing canned and frozen fruits and vegetables can help as well.
• Dairy deals: Skipping that cup of low-fat milk may be an effective cost-cutting measure for some older adults, but they need the nutrients supplied by dairy foods. Teach them to choose budget-friendly, healthy dairy products in the right portion size.
• Stay home for sodium: Restaurant meals are typically higher in sodium – and more expensive – than home-cooked meals.

Don’t forget about non-profit and government food assistance programs for older Americans, such as the Senior Farmers Market Nutrition Program, SNAP, and Meals on Wheels.

And if you’re a caregiver, dietitian, foodservice manager, or other professional who works with seniors, check out our Diet Facts for Seniors PowerPoint with handouts.

By Hollis Bass, MEd, RD, LD

\$22.75 \$25.50

\$49.00

# Sleep is Essential to Heart Health

Healthy sleep is the newest addition to the American Heart Association’s (AHA) checklist to measure cardiovascular health, which was recently released as Life’s Essential 8TM. Sleep joins seven other factors AHA says can help lower the risk for heart disease, stroke, and other major health problems.

You can spread the word about healthy sleep with our Sleep Right poster, which provides an introduction to the importance of sleep and how to get a good night’s sleep.

Whether you’re working with students in the classroom, educating your followers on social media, or counseling individuals, here are some ways to slip in some sleep education:

• It’s never too early: incorporate healthy sleep tips when you’re talking to new parents, teachers, and kids.
• What you do during the day counts: emphasize that a good night’s sleep doesn’t just happen. What you eat and drink and your activity level can help or hinder your sleep.
• Measure your sleep: an activity tracker on your phone or watch isn’t reliable enough to diagnose sleep issues, but it can give you a general idea of how you’re sleeping. (A pen and paper sleep diary will do the job, too!)
• You can get too much: we talk a lot about getting enough sleep, but excessive sleep is also related to heart disease and other health problems.

By Hollis Bass, MEd, RD, LD

\$22.75 \$25.50

# 3-in-1 Healthy Habit Tool

If you’re looking for a reward chart, habit tracker, and list of achievable health goals all in one, then you’ll appreciate our Reward Chart!

This 3-in-1 tool comes as a poster and a handout tearpad. You can write and erase on the poster or let everyone have their own chart from the tearpad.

The Reward Chart lists simple goals based on MyPlate that include physical activity, healthy beverages, food choices, and other healthy habits.

Here are some ways to use the Reward Chart poster and tearpad:

• Display the poster in your office or classroom with a dry-erase marker nearby. Let clients or students check off something they did that day or that week.
• Brainstorm non-food rewards your students or clients can use as incentives to achieve a certain number of goals per week.
• Discuss strategies to achieve the goals on the chart. How can your students or clients make it easier for themselves to make that healthy choice?
• Review the goals listed for each category and ask how many people in the class or audience already do that habit regularly. Invite them to share how they have been successful.
• Emphasize that your students or clients don’t have to achieve every single goal that is listed! Choosing one or two goals makes it easier to focus and feel a sense of accomplishment.

Even if you don’t use the Reward Chart as a habit tracker, it’s a great resource for healthy living and MyPlate tips!

By Hollis Bass, MEd, RD, LD

\$22.75 \$25.50

\$42.00 \$46.00

# Foods to Fight Stress?

We’re big fans of the Mediterranean-style eating pattern, so it’s not surprising to see it recommended in this this article from the Cleveland Clinic to help people fight stress.

Vegetables, legumes, nuts, fruit, whole grains, fish, lean protein, and healthy fats are foods that can help lower levels of the stress hormone cortisol.

Why not offer some nutrition education to help your clients, students, or employees manage their stress? An added bonus of teaching the Mediterranean eating pattern is its positive impact on heart disease, diabetes, cancer, and overall health.

We have all the materials you need to spread the word about the anti-stress Mediterranean way of eating:

1. Start with our Mediterranean Diet PowerPoint show. With 100+ slides, handouts, and a leader guide, this has everything you need to put on a webinar series or a lunch-and-learn session. It’s also useful for individual consultations.
2. Create a bulletin board display about ways to relieve stress, centered on our Mediterranean Diet poster. Also include information on sleep, exercise, meditation, and other stress-fighters.
3. Add an anti-stress look to your office or classroom with our Mediterranean Diet 9 Photo Montage Print. It’s a beautiful way to advertise stress-relieving, Mediterranean-inspired foods.

By Hollis Bass, MEd, RD, LD