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Healthy Eating

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SDSU Health Promotion

on 17 January 2017

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Transcript of Healthy Eating

Tyler Rolling, MS, RD
Hi my name is Tyler!
I am from Florida, but have lived in San Diego for almost 3 years
Registered Dietitian
Favorite food: bagels & cream cheese!
Fun Fact: I perform synchronized swimming and worked on a farm in Costa Rica last summer!
What does
"Eating Healthy"
mean to you?

What do people in the United States eat??
Side Effects of Eating
Unhealthy
Poor brain function
Decreased exercise capabilities
Insulin resistance and weight gain
Indigestion and heartburn
Poor sleep & mood problems
Heart disease & Type 2 Diabetes
How can we eat healthier??
1.
2.
3.
4.
5.

Cakes, cookies, quick bread, pastries, pies
Yeast breads & rolls
Soft drinks, soda
Beef
Crackers, popcorn & chips
Top 5 Foods Eaten in the United States
Build a healthy meal!
Practice Portion Control!
Practice building your own healthy meal!
Whole Grains/Starches
Protein
Wheat
Rice
Oats
Cornmeal
Barley
Bread
Pasta
Oatmeal
Breakfast cereals
Tortillas
Grits
Great source of fiber, B-vitamins and iron
Reduces risk of disease
Servings per day
--
serving =
Meat/Beef
Poultry
Seafood
Beans and peas
Eggs
Soy products
Nuts and seeds
Building blocks for bones, muscles, cartilage, skin, and blood
Eating 8 oz. per week of seafood may help reduce the risk for disease
--
oz. per day
oz. =
1 egg

1 Tablespoon of peanut butter

1/4 cup of cooked beans

1/4 cup of tofu

2 Tablespoons hummus

1 oz. cooked poultry (without skin)

1 oz. cooked lean pork or beef
Naturally low in fat, sodium & calories.
Zero cholesterol
Good source of potassium, fiber, vitamin C, & folate.
Helps protect against heart disease and certain cancers
Fruits
Cups per day
cup =
1 large whole fruit


1/2 cup dried fruit


8 oz. 100% fruit juice
Vegetables
Cups per day
&
cup =
1 cup of raw or cooked vegetables


or vegetable juice


2 cups leafy greens (spinach)
What did you think?
How Do We Eat Healthy on Campus?
What's your favorite place to eat?
Try these Simple Switches!
What types of food do you order?
1 slice of bread

1 cup cold cereal

1/2 cup cooked rice, pasta & cereal
Simple & Easy Recipes!
Grocery Shopping 101
Eat before you shop!
Make a list
Shop the outside aisles FIRST!
Shop local and buy in season
Try FROZEN produce (lasts longer & same nutrient value as fresh)
Shop your pantry!
Nearby Grocery Stores and Markets
Windmill Farms
6386 Del Cerro Blvd
San Diego, CA 92120
(619) 287-1400
Store hours:
Monday-Saturday 8am-9pm
Sundays 9am-8pm
6155 El Cajon Blvd
San Diego, CA 92115
Store Phone: 619-583-4142
Store Hours: Open daily 6:00 am-1:00 am
VONS
1. Based on this presentation, what are the FOUR categories that make up a healthy plate?
I.
II.
III.
IV.

2. Name TWO simple switches to make a meal healthier ON CAMPUS
I.
II.

Introduce yourself!
1. Your name & Where you are from

2. What is your favorite food?

3. Fun fact about yourself
What will we learn today?
1. Different names of foods

2. How to make a healthy meal

3. How to read the nutrition label & ingredient list

4. Identify healthy markets and foods on & off campus
Fruit
Vegetables
Let's Learn
more
Food Names!
3. What knowledge did you have about this topic BEFORE the presentation?

1 2 3 4 5
None at all Very much



4. What's the BEST way to create a healthy body image?



5. Did you feel that you learned something valuable from this presentation? If so, what?


Any Questions??
healthpromotion.sdsu.edu
(619) 594-4133

Examples of Pasta or "Noodles"
Examples of "Sweet Breads"
Examples of "Sandwiches"
Sushi roll
Wrap
Sub
Gyro
Hoagie
Burrito
Examples of "Pepper"
Salt and Pepper
Bell Pepper
Chili Pepper
Spaghetti
Fettuccine
Macaroni
Penne
"Bow-tie"
Ramen
Lo Mein
Pad Thai
Muffin
Waffle
Donut/Doughnut
Roll
Pastry
Scone
Cake
Cup Cake
Similar Types of Vegetables
Squash
Eggplant
Zucchini
Pickled Foods
Kimchi
Dill Pickles
Pepperoncini
(pickled pepper)
Relish
Different Names for Soft Drinks
"Coke"
"Pop"
"Soda"
Sprouts La Mesa
4630 Palm Ave., La Mesa, CA 91941
Sprouts Pacific Beach
1260 Garnet Ave., San Diego, CA 92109
Sprouts North Park
4175 Park Blvd., San Diego, CA 92103
Whole Foods
711 University Ave, San Diego, CA 92103
O.B. People's Organic Food Market
4765 Voltaire Street, San Diego, CA 92107
Anyone can become a co-owner of the co-op and save 10% on all their purchased for an annual investment of $15. You don't need to be a co-owner to shop there.
Read it Before You Eat it! How to Read the Nutrition Label
Check out the Ingredient List!
What Foods are Good for Mind & Body?
1. Opt for whole foods (i.e. whole grains vs. refined)

2. Eat more fruits & vegetables!

3. Focus on creating balanced meals

4. Remember to stay hydrated by choosing water (stay away from soda & other sugary beverages)

4. Don't forget physical activity
International Food Markets
Use the OneBusAway application on your mobile phone to get real time information for your bus!
San Diego Metropolitan Transit System
Continent E & I
2.3 miles
European Delicatessen
Address: 5961 University Ave # 314, San Diego, CA 92115
Phone: (619) 583-6366

World Foods Supermarket
1.7 miles
Grocer stocking Chinese, Vietnamese, American & Hispanic eats, from fresh produce to dry goods.
Address: 5245 El Cajon Blvd, San Diego, CA 92115
Phone: (619) 265-9988
Hours: 8:30AM–7:50PM
Banu Hashim Marketplace and Deli
1.7 miles
Halal
Address: 6172 University Ave, San Diego, CA 92115
Phone: (619) 229-9119
Hours: 9AM–8PM
99 Ranch Market
Asian supermarket chain carrying imported specialty foods plus meat, seafood, produce & baked goods.
Zion Market
Large supermarket carrying Korean products, including fresh produce, meats, whole fish & dry goods.
Balboa International Market
Supermarket stocking Mediterranean groceries, plus prepared meals such as shish kebab & gyros
The Market by Buon Appetito
Grocer featuring imported Italian items, plus seasonal produce, natural meats
Did you know there are over 62 different names for added sugars??
If you can't read or recognize the word, it's probably not the best option!
Ammonium sulfate
Titanium dioxide
Butylated hydroxyanisole (BHA)
Butylated hydroxytoluene (BHT)
Sodium nitrite
Sodium benzoate
Sucralose
Saccharin
Sorbitol
Join us for a Walking Tour!
Learn how to eat healthy on campus!
Full transcript