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Healthy Eating: Tips for the Whole Family

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Presentation on theme: "Healthy Eating: Tips for the Whole Family"— Presentation transcript:

1 Healthy Eating: Tips for the Whole Family
Toilet paper ice breaker Drexel University Nutrition Center

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

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
Overweight children National Institute for Health Care Management, Nov 2003

7 Why Prevention is Necessary
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 Discuss BMI screening by school nurses Letters coming home to parents of all students screened

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

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

10 Energy Imbalance Increased Energy (Calorie) Intake
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 Nutrition Advertising targeted to children, (during sat morning programs) More screen time- tv, computer, video games, internet Children not walking to school Parents afraid to send kids outside Increased Energy (Calorie) Intake Decreased Energy Expenditure

11 10 pound weight gain per year
The BAD News … 100 extra calories per day 10 pound weight gain per year Activity Get 3 people to volunteer to hold 2lb, 5lb or 10lb bag of flour or sugar for 5 min. Take away the flour or sugar after 5 min Ask them how they felt Explain that is how their body would feel if they lost that much weight. University of Nebraska–Lincoln Extension

12 The Good News … Weight gain can be prevented Eat Less Move More
Strive for 2-1-5

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 Cake- middle, less icing Refer to America on the move website.

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 Refer to america on the move website for more ways to cut calories.

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

16 Move More Be more physically active Wear a pedometer (step counter)
30 to 60 minutes of physical activity recommended on most days Wear a pedometer (step counter) Add 2000 steps to your day Provide pedometer with instructions, Wear for 3 days, take average of steps and set goal to increase by 2000 steps per day. Recommendations for exercise: 30 minutes- for good health 60 minutes- prevent weight gain 60 to 90 minutes- maintain weight loss 60 minutes- children

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 Refer to America on the move website for more ways to add 2000 steps a day.

18 2 hours or less of screen time
Strive for 2-1-5 2 hours or less of screen time Avoid television, computer in child’s bedroom 1 hour physical activity 5 servings of fruits and vegetables Screen time includes recreational computer time, movies, videos Encourage not to have tv in child’s bedroom

19 My Pyramid 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. allows each person to analyze his or her individual eating and physical activity behavior. Can analyze indvidual foods or whole meals.

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:
Baseball /2 cup cereal Small computer mouse 1/2 cup chopped fruit Deck of cards ounces of meat Two 9-volt batteries /2 ounces of cheese

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

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

25 MUFFIN Calorie Difference: 290 calories 20 Years Ago Today
1.5 ounces 500 calories 4 ounces Calorie Difference: 290 calories Adapted from

26 POPCORN Calorie Difference: 360 calories 20 Years Ago Today
5 cups 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. Healthy foods and snacks fruits and vegetables lean meats and other good sources of protein, whole-grain breads and cereals Limit fat intake Limit fast food and other low-nutrient snacks. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived. Limit sugary drinks. Serve water and milk instead.

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. Establish a predictable schedule of meals and snacks. Help children to make healthy snack and meal choices. Establish one place to eat in the home Don't force kids to clean their plates. Don't bribe or reward kids with food. Don't use food as a way of showing love.

30 Setting Healthy Goals Be specific Put it in writing
Set realistic goals Develop an action plan Believe in yourself Be flexible Reward yourself Activity Fast Food Frenzy Pass out menus from different fast food restaruants Have them pick what they usually purchase, write down amount calories, % calories from fat

31 Any questions??

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