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1. Healthy Choices in Real Life

2. Healthy Choices in Real Life
FOOD SWAPS FOR WEIGHT LOSS

3. Are you average?
The average American eats out 5 times per week.
Do you fall into the national average? Do you eat out more often? Less often?

4. It is true
Americans are heavier than we’ve been at any other time in history.
We have changed, but so has our food!

5. Consider this:
A 1950s ice cream sundae contained about 8 or 9 different ingredients.
Today, walk into a Baskin-Robbins and order a sundae…
…you will get one with 50 or more additives,
most of them junk-food fillers that you would never
stock in your pantry at home.

6. Today…
Food is nothing like it was 60 years ago.
The portions are bigger.
The nutrients are fewer.
The ingredients are processed, manipulated,
and tweaked in laboratories rather than roasted
and sautéed in kitchens.
And all of that has implications for our health and our weight.

7. A simple hamburger

8. Or not so simple?
McDonald’s Big Mac has over 150 ingredients.
The bun:
Ingredients: Enriched Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin,
Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, High
Fructose Corn Syrup and/or Sugar, Yeast, Soybean Oil and/or Canola Oil,
Contains 2% or Less: Salt, Wheat Gluten, Calcium Sulfate, Calcium Carbonate,
Ammonium Sulfate, Ammonium Chloride, Dough Conditioners (May Contain One
or More of: Sodium Stearoyl Lactylate, DATEM, Ascorbic Acid,
Azodicarbonamide, Mono and Diglycerides, Ethoxylated Monoglycerides,
Monocalcium Phosphate, Enzymes, Guar Gum, Calcium Peroxide), Sorbic Acid,
Calcium Propionate and/or Sodium Propionate (Preservatives), Soy Lecithin,
Sesame Seed.

9. The cheese:
Ingredients: Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains 2% or Less of:
Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Acetic Acid,
Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy
Lecithin (Added for Slice Separation).
The special sauce:
Ingredients: Soybean Oil, Pickle Relish (Diced Pickles, High Fructose Corn Syrup, Sugar,
Vinegar, Corn Syrup, Salt, Calcium Chloride, Xanthan Gum, Potassium Sorbate
[Preservative], Spice Extractives, Polysorbate 80), Distilled Vinegar, Water, Egg Yolks,
High Fructose Corn Syrup, Onion Powder, Mustard Seed, Salt, Spices, Propylene Glycol
Alginate, Sodium Benzoate (Preservative), Mustard Bran, Sugar, Garlic Powder,
Vegetable Protein (Hydrolyzed Corn, Soy and Wheat), Caramel Color, Extractives of
Paprika, Soy Lecithin, Turmeric (Color), Calcium Disodium EDTA (Protect Flavor).

10. The hamburger patty:
Ingredients: 100% Pure USDA Inspected Beef; No Fillers, No Extenders.
Prepared with Grill Seasoning (Salt, Black Pepper).
The pickles:
Ingredients: Cucumbers, Water, Distilled Vinegar, Salt, Calcium Chloride, Alum,
Potassium Sorbate (Preservative), Natural Flavors (Plant Source), Polysorbate 80,
Extractives of Turmeric (Color).

11. So…Chick-Fil-A’s chicken sandwich
would be better?

12. Or, maybe not…
Chicken (100% natural whole breast filet, seasoning [salt, monosodium glutamate, sugar, spices,
paprika], seasoned coater [enriched bleached flour {bleached wheat flour, malted barley flour,
niacin, iron, thiamine mononitrate, riboflavin, folic acid}, sugar, salt, monosodium glutamate, nonfat
milk, leavening {baking soda, sodium aluminum phosphate, monocalcium phosphate}, spice,
soybean oil, color {paprika}], milk wash [water, whole powdered egg and nonfat milk solids], peanut
oil [fully refined peanut oil with TBHQ and citric acid added to preserve freshness and
dimethylpolysiloxane an anti-foaming agent added]), bun (enriched flour [wheat flour, malted barley
flour, niacin, reduced iron, thiamin mononitrate {Vitamin B1}, riboflavin {Vitamin B2}, folic acid],
water, high fructose corn syrup, yeast, contains 2% or less of each of the following: liquid yeast,
soybean oil, nonfat milk, salt, wheat gluten, soy flour, dough conditioners [may contain one or more
of the following: mono- and diglycerides, calcium and sodium stearoyl lactylates, calcium peroxide],
soy flour, amylase, yeast nutrients [monocalcium phosphate, calcium sulfate, ammonium sulfate],
calcium propionate added to retard spoilage, soy lecithin, cornstarch, butter oil [soybean oil, palm
kernel oil, soy lecithin, natural and artificial flavor, TBHQ and citric acid added as preservatives, and
artificial color]), pickle (cucumbers, water, vinegar, salt, lactic acid, calcium chloride, alum, sodium
benzoate and potassium sorbate [preservatives], natural flavors, polysorbate 80, yellow 5, blue 1).

13. We are hungry! What do we do??
An American Journal of Public Health study showed that the majority of people will
UNDERESTIMATE the average number of calories in a meal by 642 calories!

14. If you are like the average person who eats out five times a week, that’s
47 pounds a year YOU DIDN’T KNOW YOU WERE CONSUMING!!

15. Introducing….The Swap!
Whether you are eating in a restaurant, or shopping at the supermarket… there ARE ways
to choose a great-tasting meal while cutting down on unhealthy calories, sodium,
saturated fats and added sugars.
Most of your favorite eating establishments
have great options on the menu…
you just need to know how to spot them.

16. Restaurant rules
Sitting in a restaurant is our new “normal.”
1 out of 30 people eat out almost every day.
So, start by following these three rules:
Don’t assume slow-cooked food is healthier food.
Don’t get up-sold.
Don’t order dessert.

17. Let’s play Restaurant Swap!
Take a look at the two selections.
Determine which one is the healthier choice.
Hold up your “A” card if you choose selection A as the healthier option.
Hold up your “B” card if you choose selection B as the healthier option.
A B

18. Jack In The Box
A
JUMBO JACK (WITHOUT SAUCE)
B
3 MINI SIRLOIN BURGERS (NO CHEESE)
OR

19. Jack In The Box
A
JUMBO JACK (WITHOUT SAUCE)
B
3 MINI SIRLOIN BURGERS (NO CHEESE)
452 calories
22g fat
(10g saturated,
1g trans)
733mg sodium
748 calories
29g fat
(12g saturated,
1g trans)
1379mg sodium

20. Sonic
A
SONIC CHEESEBURGER (WITH MUSTARD)
B
2 CORN DOGS
OR

21. Sonic
A
SONIC CHEESEBURGER (WITH MUSTARD)
B
2 CORN DOGS
770 Calories
43g fat
(17g saturated,
2g trans)
1100mg sodium
420 Calories
22g gat
(7g saturated)
1060mg
sodium

22. What about the supermarket?
Almost no one likes food shopping.
There are about 40,000 products in your average supermarket…and you could
be making the same mistake you do in the restaurants:
Shelling out extra money, and gaining extra pounds!

23. Supermarket strategies
First, a couple of tips before you get behind the wheels of your shopping cart:
Demand to see the birth certificate!
Buy nutrition, not calories.
Don’t plan a quickie.
Focus on the top dog.

24. Let’s play Supermarket Swap!
Take a look at the two selections.
Determine which one is the healthier choice.
Hold up your “A” card if you choose selection A as the healthier option.
Hold up your “B” card if you choose selection B as the healthier option.
A A B

25. Frozen Meats
A
TYSON GRILLED & READY ROASTED CHICKEN
B
HORMEL NATURAL CHOICE CARVED CHICKEN
OR

26. Frozen Meats
A
TYSON GRILLED & READY ROASTED CHICKEN
B
HORMEL NATURAL CHOICE CARVED CHICKEN
73 calories
2g fat
(1g saturated)
220mg sodium
13g protein
- 15 ingredients -
60 calories
1.5g fat
(0.5 saturated)
340mg sodium
12g protein

27. Bars
A
KASHI TLC HONEY TOASTED 7 GRAIN CRUNCHY
B
NATURE VALLEY CRUNCHY OATS N HONEY
OR

28. Bars
A
KASHI TLC HONEY TOASTED 7 GRAIN CRUNCHY
B
NATURE VALLEY CRUNCHY OATS N HONEY
170 calories
5g fat
(0.5 saturated)
26g carbohydrates
4g fiber
8g sugars
6g protein
190 calories
6g fat
(0.5 saturated)
29g carbohydrates
2g fiber
12g sugars
4g protein

29. Bars
A
ANNIE’S NATURALS LITE HONEY MUSTARD VINAIGRETTE
B
NEWMAN’S OWN LIGHT HONEY MUSTARD DRESSING
OR

30. Bars
A
ANNIE’S NATURALS LITE HONEY MUSTARD VINAIGRETTE
B
NEWMAN’S OWN LIGHT HONEY MUSTARD DRESSING
40 calories
3g fat
(0g saturated)
125mg sodium
70 calories
4g fat
(0.5 saturated)
280mg sodium

31. How do we remember it all?
There are THOUSANDS of food items to choose from in restaurants, and more
THOUSANDS in the aisles of your supermarket….
…so how do you keep it all straight when you sit down at the table or wander down the
aisles?

32. An excellent resource
Fortunately, someone has done a lot of the work for you!
If you are in a situation where you will be eating out, or you are searching for better
alternatives in the grocery store, grab this book and take it along with you!

33. Bottom line for weight loss and health
Food quality has changed, and it’s contributing to weight gain and poor health.
Making healthy choices when shopping or eating out is critical
to ensure healthy food intake.
Food swaps are an easy way to control unnecessary calories and ingredients
without feeling deprived!