What’s Your Food Personality?

Why is eating right important?

You overslept and are running late for school, you..

a) Grab a doughnut to eat as you race to catch the bus.

b) Just skip breakfast and wait ‘til lunch.c) Sit down at the table for your milk and

cereal anyway.d) Grab cheese and a bagel as you race to

catch the bus.

It’s lunchtime and you brought your lunch from home. With your drink

money, you cruise over and …

a) Skip the drink and buy a candy bar instead

b) Pop the quarters in the soda machine like you always do.

c) Open a carton of milk to drink with your lunch.

You believe …

a) Skipping meals is the best way to lose weight.

b) Healthy eating and exercise lead to a healthy body

c) Once in a while, a missed meal never hurt anyone.

You’re at a friend’s house for dinner. The family orders a double cheese

pizza and a big Caesar salad. You….

a) Can’t wipe the grin off your face as you get ready to enjoy your meal.

b) Decide to eat one piece of pizza and a plate of salad.

c) Pick at the salad without dressing and move pizza around your plate.

When it comes to green…

a) The only vegetables you eat are French fries (and ketchup doesn’t count).

b) You eat a green vegetable at least once a day.

c) You leave the lettuce on the your sandwich.

You think milk…

a) Is just for kids.b) Goes well with a lot of your favorite

foods.c) Is good for breakfast.

As far as nutrition goes you think…

a) It’s important for teens to eat healthy foods.

b) Only older people need to watch what they eat.

c) You try to eat healthy most of the time, but figure you can always make up for bad habits later on in life.

You need to increase your strength for competitive

sports. You would…a) Run to the health food stores for

protein powders and pills.b) Lift weights twice a day instead of just

once in the morning.c) Increase the dairy, vegetables, and

grains you eat and work out a little longer every day.

Answers

• Different value to different answers

You overslept and are running late for school, you..

a) Grab a doughnut to eat as you race to catch the bus. (2 points)

b) Just skip breakfast and wait ‘til lunch. (1 point)

c) Sit down at the table for your milk and cereal anyway. (3 points)

d) Grab cheese and a bagel as you race to catch the bus. (3 points)

It’s lunchtime and you brought your lunch from home. With your drink

money, you cruise over and …

a) Skip the drink and buy a candy bar instead. (1 point)

b) Pop the quarters in the soda machine like you always do. (1 point)

c) Open a carton of milk to drink with your lunch. (3 points)

You believe …

a) Skipping meals is the best way to lose weight. (1 point)

b) Healthy eating and exercise lead to a healthy body. (3 points)

c) Once in a while, a missed meal never hurt anyone. (2 points)

You’re at a friend’s house for dinner. The family orders a double cheese

pizza and a big Caesar salad. You….

a) Can’t wipe the grin off your face as you get ready to enjoy your meal.(2 points)

b) Decide to eat one piece of pizza and a plate of salad.(2 points)

c) Pick at the salad without dressing and move pizza around your plate. (1 point)

When it comes to green…

a) The only vegetables you eat are French fries (and ketchup doesn’t count). (1 point)

b) You eat a green vegetable at least once a day.(3 points)

c) You leave the lettuce on the your sandwich. (2 points)

You think milk…

a) Is just for kids. (1 point)b) Goes well with a lot of your favorite

foods. (3 points)c) Is good for breakfast.(3 points)

As far as nutrition goes you think…

a) It’s important for teens to eat healthy foods.(3 points)

b) Only older people need to watch what they eat. (1 point)

c) You try to eat healthy most of the time, but figure you can always make up for bad habits later on in life. (2 points)

You need to increase your strength for competitive

sports. You would…a) Run to the health food stores for

protein powders and pills. (1 point)b) Lift weights twice a day instead of just

once in the morning. (2 points)c) Increase the dairy, vegetables, and

grains you eat and work out a little longer every day. (3 points)

Score Between 8 – 14 points

Hot Tamale! You’re headed for trouble.Dial 911, your food habits are going down in flames. Don’t worry a little nutrition know-how can help put out the fire. You have to understand that EVERYTHING you do affects the way you feel…skipping meals only backfires. When you starve your body, you have less energy and are likely to have thinner bones for life. And if you get too hungry., you’ll grab any food. Whether it is exercise or food, going to the extreme is a recipe for trouble. Don’t burn out your body with too much exercise. Be sure to go for the greens or sometimes substitute reduced fat versions of your favorite foods. Just remember: Balance what you eat with what you do?

Score between 15 – 18 points

“SANDWICHED” IN BETWEENYour food face is a little two-sided. Your intentions may be

sincere, but when it comes to eating right, you’re on the fence. Duck the danger zone by remembering these rules:

1. You need the proper fuel to jump-start your day – running on empty or the wrong fuel mix will only cause your body to break down later on.

2. Think about what you drink: a soda a day doesn’t keep the doctor away, but a glass of milk will sure help keep your teeth and bones healthy and strong.

3. There is a place for any food if you balance high fat with lower fat foods; and then add regular exercise.

Score between 19 – 24 points

C-O-O-O-L AS A CUCUMBERWhen it comes to food, you win “MVP”

(most valuable personality). These habits will go a long way toward keeping your body happy, healthy and strong. If you could only get your friends to eat like you do and be as active as you are.

Young Women and Nutrition Concerns

• Calcium deficit as an young person impacts bone density as adults

• Anemia due to menstrual cycle – iron needed in the diet

• Body image

Young Men and Nutrition Concerns

• Weight – BMI (Body Mass Index)• Developing muscle mass through the use of

protein bars or shakes – even steroid use• Body image

Calcium

• Older school age children and teens (age 9-18 years) require about 1300 mg of calcium each day. This higher level of calcium is especially important once they begin puberty (about 4 glasses of milk).

Iron

• Adolescents require about 12 (males) to 15 (females) mg of iron each day.

• Food Servings Iron Content Beef, chicken, fish, liver, peanut butter, nuts and seeds, green peas, lima beans, pinto beans spinach, greens (turnip/collard), strawberries, tomato juice squash, whole grain bread, raisins, watermelon.

Also choose foods that are fortified with iron (cereals, bread, rice, and pasta).

Weight

Discuss with your parents and a healthcare professional (doctor, dietician)

BMI – Body Mass Index is based on your age, height, and weight ratio

Protein

• Is rich in the amino acids that are critical to developing and sustaining new muscle mass

• High protein intakes stress your kidneys and do not result in greater muscle gain.

Protein Sources

• Fish & Seafood usually low in fat. Salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

• White-Meat Poultry is an excellent, lean protein. Dark meat is higher in fat.

• Milk, Cheese Yogurt also contain valuable calcium. • Eggs• Beans One-half cup of beans contains as much protein as 3 ounces of

broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

• Pork Tenderloin• Soy Combine soy protein foods like tofu with a healthy low fat diet.• Lean Beef one more gram of saturated fat than a skinless chicken

breast, it is also an excellent source of zinc, iron and vitamin B12.• Protein on the Go – A Last Resort Check the label to be sure the

product contains at least 6 grams of protein, and is low in sugar and fat.

Body Image

• How you see yourself when you look in the mirror or when you picture yourself in your mind.

• What you believe about your own appearance (including your memories, assumptions, and generalizations).

• How you feel about your body, including your height, shape, and weight.

• How you sense and control your body as you move. How you feel in your body, not just about your body.

Work toward a positive body image: 

1. Listen to your body. Eat when you are hungry. 2 .Be realistic about the size you are likely to be based on your genetic and environmental history.. 3. Exercise regularly in an enjoyable way, regardless of size. 4. Expect normal weekly and monthly changes in weight and shape 5. Work towards self acceptance and self forgiveness- be gentle with yourself. 6. Ask for support and encouragement from friends and family when life is stressful. 7. Decide how you wish to spend your energy -- pursuing the "perfect body image" or enjoying family, friends, school and, most importantly, life. 

Think of it as the three A's.... 

Attention -- Refers to listening for and responding to internal cues (i.e., hunger, satiety, fatigue). 

Appreciation -- Refers to appreciating the pleasures your body can provide. 

Acceptance -- Refers to accepting what is -- instead of longing for what is not. 

Questions?