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Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center.

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Presentation on theme: "Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center."— Presentation transcript:

1 Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center

2 Project Sponsors School District of Philadelphia Nutrition Center, Department of Biology, Drexel University USDA project funded through the Food Stamp Program

3 Eat.Right.Now Nutrition Education Program Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community Official Nutrition Education Program of the School District of Philadelphia Nutrition activities provided by trained nutrition educators

4 What We Do Nutrition education in the classroom Nutrition lessons for teachers Health fairs, Science fairs Assembly programs Girls and Boys Clubs Cooking clubs Fruit markets Training for School Personnel Home and School meetings Parent workshops School Health Council Sports Nutrition Career Fairs

5 Prevalence of Overweight in Youth

6 Overweight Youth = Obese Adults National Institute for Health Care Management, Nov 2003

7 We must intensify our efforts for early identification and early prevention of overweight and obesity, or we are going to have the first generation of children who are not going to live as long as their parents. George Blackburn, MD, Associate Director, Division of Nutrition, Harvard Medical School Why Prevention is Necessary

8 Benefits of Healthy Eating Better School Performance Developmental growth Prevention of overweight Prevention of chronic disease

9 Prevent Chronic Disease Choose healthy foods to prevent: High blood pressure High cholesterol Heart disease Stroke Diabetes Cancer Weight gain Healthy artery = normal blood flow Plaque deposits = less blood flow

10 Energy Imbalance More foods available everywhere More meals out (bigger portions) More sugar-sweetened beverages Successful food advertising More TV More car travel Fewer Physical Education classes Fewer safe walking/biking routes Lower perception of safety Increased Energy (Calorie) Intake Decreased Energy Expenditure

11 The BAD News … 100 extra calories per day 10 pound weight gain per year University of Nebraska–Lincoln Extension

12 Weight gain can be prevented –Eat Less –Move More –Strive for The Good News …

13 Ways to eat 100 less calories Try 100 calorie snack packs Enjoy canned fruit packed in water or light syrup instead of heavy syrup Choose tuna in water instead of tuna in oil Choose your piece of sheet cake from the middle Select 6-inch tortillas instead of 12- inch

14 Ways to eat 100 less calories Select nonfat (skim) or 1% milk instead of whole milk Replace 8 ounces of a soft drink or fruit drink with water Limit meat portions to 3-4 ounces Leave 3-4 bites on your plate Eat slowly

15 Average Calories 12 ounces soda 150 calories 1.5 ounces candy bar 200 calories medium fries 460 calories medium donut 240 calories University of Nebraska–Lincoln Extension

16 Move More Be more physically active –30 to 60 minutes of physical activity recommended on most days Wear a pedometer (step counter) Add 2000 steps to your day

17 Ways to add 2000 steps Walk around the outside aisles of the grocery store before shopping Pass by the drive-thru window and walk into the bank or restaurant Pace around your house while talking on the phone March in place while watching your favorite TV show Take the stairs more often

18 Strive for hours or less of screen time –Avoid television, computer in childs bedroom 1 hour physical activity 5 servings of fruits and vegetables

19 2005 Dietary Guidelines: Make 1/2 your grains whole grains. 5 to 9 servings of fruits and vegetables. 2-3 servings of calcium- rich foods. Go lean with protein. Know your fats. My Pyramid

20 Key Messages Make smart choices from every food group Choose a variety of foods Get the most nutrients from your calories Reduce intake of added sugar Keep a balance between food intake and physical activity


22 Some Serving Size Examples: Small computer mouse 1/2 cup chopped fruit Two 9-volt batteries 1 1/2 ounces of cheese Deck of cards 2-3 ounces of meat Baseball 1/2 cup cereal

23 140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years Ago Today Adapted from

24 Calorie Difference: 165 Calories 250 Calories 20 ounces 85 Calories 6.5 ounces SODA 20 Years AgoToday Adapted from

25 20 Years AgoToday Calorie Difference: 290 calories 500 calories 4 ounces MUFFIN 210 calories 1.5 ounces Adapted from

26 20 Years AgoToday 270 calories 5 cups POPCORN 630 calories 11 cups Calorie Difference: 360 calories Adapted from

27 Reading Labels Check serving size and servings per container Check calories Percent Daily value (%) –5% is Low –20% is High Aim for low % for fat, saturated fat, cholesterol, and sodium Aim for high % for fiber, calcium, iron, vitamin A, and vitamin C

28 Tips for Parents Get children involved. Be persistent when offering new foods! Aim for regular family mealtimes. Have pleasant conversations at mealtime.

29 More Tips for Parents Model good eating habits. Encourage your children to eat breakfast. Keep healthy, tasty foods and snacks easily available. Turn off the TV during meals.

30 Setting Healthy Goals Be specific Put it in writing Set realistic goals Develop an action plan Believe in yourself Be flexible Reward yourself

31 Any questions??

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