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Eat. Right. in Philadelphia a Tour of Healthy Eating in the City of Brotherly Love

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Eat. Right. in Philadelphia a Tour of Healthy Eating in the City of Brotherly Love NAME______________________ Eat. Right. in Philadelphia A tour of healthy eating in the city of Brotherly Love 2 This workbook will take you on a tour of Philadelphia. As you travel, from North to South, East to West, you will encounter situations that ask you to apply what you learned in the Eat.Right.Now. nutrition program to make healthy decisions. 3 Table of Contents Philadelphia p 4-7 ...MyPlate p 4-6 ...Setting Goals p 7 Center City p 8-11 ...Breakfast p 8-11 Old City p 12-15 ...Snacks p 12-13 ...Food Labels p 14-15 North Philly p 16-21 ...Fast Food p 16-20 ...Sodium p 21 Northwest Philly p 22-25 ...Food Safety p 22-23 ...Portions p 24-25 Northeast Philly p 26-29 ...Energy Balance p 26-27 ...Macronutrients p 28-29 West Philly p 30-33 ...Calcium p 30-31 ...Drinks p 32-33 South Philly p 34-37 ...Physical Activity p 34-35 ...Fruits and Vegetables p 36-37 Home p 38-43 ...Budgeting p 38-43 4 PHILADELPHIA Before you begin your trip through the city, you need to review what you have learned about MyPlate to guide your healthy choices throughout the day. 5 PHILADELPHIA 6 PHILADELPHIA It’s almost time to hit the road, but first, practice categorizing foods accord- ing to the food groups and set some goals to guide you throughout the day. Place the following foods in the correct food group in the table below. Tomato Soda Spinach Candy Bar Kool-Aid Oatmeal Peanut Butter Pudding Tortilla Potato Chips Cereal Sweet Potato Kiwi Chocolate Milk Zucchini Corn Raisins Strawberries Yogurt Salmon Cheddar Cheese Black Beans Toast Mayonnaise Rice Mango Grilled Chicken Orange Juice Eggs Butter Grains Vegetables Fruits Dairy Protein Foods Empty Calories Philadelphia Fun Fact: Philadelphia is the birthplace of cheesesteak sandwiches, soft pretzels, and water ice. What food groups would these fall into? 7 PHILADELPHIA Goal setting can help you be at your best. Use this six-step plan to reach your personal goals. 1. Set realistic goals – One that’s right for you, not someone else. 2. Make a plan – Match your needs. Plan for small, step-by-step changes. 3. Prepare for challenges – Allow enough time for change to happen. 4. Ask for help – Support others as they try to achieve their goals. Share your goal and plans with your family and ask for their help. 5. Give yourself a break – If you stray from your plan now and then. 6. Celebrate – Pat yourself on the back to celebrate your success! Reach Your Goal! Step 1. What’s your goal? Step 2. How can you reach your goal(s)? When would you like to reach it? Step 3. What are your challenges? Step 4. Who can help you? How? Step 5. What if you stray from your plan? How will you get back on track? Step 6. How will you reward yourself? Take the bus of your choice to Center City 8 CENTER CITY Your tour of Philadelphia begins in Center City, but before you see the sights you need to choose a healthy breakfast to build up your energy for the day. 1. Do you normally eat breakfast? 2. Give a few reasons why you might skip breakfast. 3. Describe how you physically feel when you do not eat break- fast and compare it to how you feel when you do eat breakfast. Center City 4. Name two things you could do to make more time for break- Philadelphia fast. Facts Center City extends from Vine St. to South St. between 5. Give three examples of a “grab and go” breakfast food. the Schuylkill and Delaware Rivers Things to see in Center City: 6. Name a breakfast that includes three or more food groups. City Hall The Free Library of Philadelphia Reading Terminal 7. Name two breakfast cereals. Which one do you think is health- Market ier and why? Kimmel Center Pennsylvania Con- vention Center Love Park ________________ 9 CENTER CITY Breakfast Case Studies: Looking at some examples of what other teenagers ate for breakfast can help you make a smart choice. Case Study 1: Mandi is 15 years old and plays soccer at Palumbo Playground after school. She eats 2 cups of pre-sweetened corn flakes, a large banana, and 1 cup of whole milk for breakfast. What food groups did she eat? Are some missing? If so, which ones? List key nutrients in her breakfast Could her breakfast be improved? If yes, how? Case Study 2: Jerome is 17 years old and always gets up late. He has a slice of left-over cheese pizza and a cup of coffee for breakfast as he runs to catch the SEPTA bus. Tomorrow, some other leftover will begin his day. What food groups did he eat? Are some missing? If so, which ones? List key nutrients in his breakfast Could his breakfast be improved? If yes, how? 10 CENTER CITY Now that you have a good idea of what a healthy breakfast looks like, you stop at the corner store to choose your meal. Time to compare cereal labels to make the smart choice. How many calories per serving? How many grams of sugar per serving? How many grams of fat per serving? How many grams of fiber per serving? Is the cereal a healthy choice? Why or why not? Center City Fun Fact: About one in three Center City workers walk to their job. Almost the same number drive. 25% take SEPTA or PATCO, 6% work at home and 5% bike. 11 CENTER CITY How many calories per serving? How many grams of sugar per serving? How many grams of fat per serving? How many grams of fiber per serving? Is the cereal a healthy choice? Why or why not? Take the Market-Frankford Line to Old City 12 OLD CITY After touring Independence Hall and visiting the Liberty Bell, it’s time for a snack. Match the letter with the correct tip by drawing a line to connect them: S Sit down, Slow down, Savor, and Enjoy! N Choose low-fat foods from MyPlate A Kitchen is a good place to eat C Smaller portions K Not in front of the TV S Am I really hungry? What is the serving size for this food item? How many servings are in the container? What percentage is considered to be low? What percentage is considered to be high? What items on the label should have low percentages? What items on the label should have high percentages? 13 OLD CITY Take a closer look at the food label to see where your calories are coming from. Based on the Nutrition Facts label on the opposite page answer these questions. FATS: Step 1: Calories and Grams of Solid Fat in One Serving Calories per serving: ______________ calories Grams of saturated fat in one serving: ______________ grams Grams of trans fat in one serving: ______________ grams Grams of solid fat (saturated + trans) in one serving: ______________ grams What type of solid fat is in the food? Trans Saturated Both Neither (circle one) Step 2: Calories from Solid Fat _______________ X 9 calories/gram =______________ Old City grams solid fat calories from solid fat Philadelphia Step 3: Percentage of Calories from Solid Fat ____________÷ ____________ = _______ x 100 = ___________% Facts calories from solid fat calories in 1 serving % of total calories from solid fat Old City is actually a ►Are you getting too much solid fat from this food? section of Center City, from Front St. and 6th St. between SUGARS: Step 1: How many grams of sugar are in one serving? Vine St. and Walnut _____ grams St. Things to see in Old Step 2: How many teaspoons of sugar are in one serving? City: __________÷ 4 grams/teaspoon = ___________ Independence Hall grams sugar teaspoons sugar Betsy Ross House Step 3: How many calories come from sugar? Carpenter's Hall ___________x 4 calories/gram = ___________ The Liberty Bell grams sugar calories from sugar Center The Constitution Center Penn’s Landing ________________ 14 OLD CITY You stop at the gift shop in the National Constitution Center to buy your snack. Compare food and drink labels to make a smart choice. Read the questions below and fill in the answers. Use 6-ounce Bag of Potato Chips the labels on the right to help answer the questions. 1. All product nutrition labels identify a serving size - a stan- dardized amount, such as cups or pieces, followed by the metric amount, such as number of grams. Suppose you are snacking on a 6 ounce bag of regular, salted potato chips. How much is one serving? 24-ounce Bottle of Cola 2. Many packages hold more than one serving. When you consume multiple servings, it is easy to eat or drink much more than you realize. This can affect your calorie intake (and over time, your weight) in a big way. How many servings are in a 24-ounce bottle of cola? If you drink the whole 24-ounce bottle of soda, how many Home Style Chicken and Mushroom Chowder calories would you drink? 3. When you compare or select food products, pay attention to the %DVs. Remember you need to limit some nutrients and get enough of others. Quick Guide to % DV 5% DV or less is LOW 20% DV or more is HIGH What is the % DV for saturated fat in 1 cup of home style chicken and mushroom chowder soup? ________ %DV Is this %DV for saturated fat high or low? _____________ What is the % DV for sodium in 1 cup of soup? _______%DV Is this %DV for sodium high or low? _____________ How many calories would you consume if you ate 2 cups of soup? ____________________ 15 OLD CITY Use the labels below to answer questions 4-7 Low Fat Chocolate Milk Fat Free Milk 4.
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