Presentation on theme: "Healthy Eating: Tips for the Whole Family"— Presentation transcript:
1 Healthy Eating: Tips for the Whole Family Toilet paper ice breakerDrexel University Nutrition Center
2 Project Sponsors USDA project funded through the Food Stamp Program School District of PhiladelphiaNutrition 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 communityOfficial Nutrition Education Program of the School District of PhiladelphiaNutrition activities provided by trained nutrition educators
4 What We Do Nutrition education in the classroom Nutrition lessons for teachersHealth fairs, Science fairsAssembly programsGirls and Boys ClubsCooking clubsFruit marketsTraining for School PersonnelHome and School meetingsParent workshopsSchool Health CouncilSports NutritionCareer Fairs
6 Overweight Youth = Obese Adults Overweight childrenNational 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 SchoolDiscuss BMI screening by school nursesLetters coming home to parents of all students screened
8 Benefits of Healthy Eating Better School PerformanceDevelopmental growthPrevention of overweightPrevention of chronic diseaseBMI mandate
9 Prevent Chronic Disease Healthy artery = normal blood flowPlaque deposits = less blood flowChoose healthy foods to prevent:Model of artery?High blood pressureHigh cholesterolHeart diseaseStrokeDiabetesCancerWeight gain
10 Energy Imbalance Increased Energy (Calorie) Intake More foods available everywhereMore meals out (bigger portions)More sugar-sweetened beveragesSuccessful food advertisingMore TVMore car travelFewer Physical Education classesFewer safe walking/biking routesLower perception of safetyNutritionAdvertising targeted to children, (during sat morning programs)More screen time- tv, computer, video games, internetChildren not walking to schoolParents afraid to send kids outsideIncreased Energy (Calorie) IntakeDecreased Energy Expenditure
11 10 pound weight gain per year The BAD News …100 extra calories per day10 pound weight gain per yearActivityGet 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 minAsk them how they feltExplain 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 packsEnjoy canned fruit packed in water or light syrup instead of heavy syrupChoose tuna in water instead of tuna in oilChoose your piece of sheet cake from the middleSelect 6-inch tortillas instead of12- inchCake- middle, less icingRefer to America on the move website.
14 Ways to eat 100 less calories Select nonfat (skim) or 1% milk instead of whole milkReplace 8 ounces of a soft drink or fruit drink with waterLimit meat portions to 3-4 ouncesLeave 3-4 bites on your plateEat slowlyRefer to america on the move website for more ways to cut calories.
15 University of Nebraska–Lincoln Extension Average Calories12 ounces soda150 calories1.5 ounces candy bar 200 caloriesmedium donut240 caloriesmedium fries460 caloriesUniversity 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 daysWear a pedometer (step counter)Add 2000 steps to your dayProvide 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 health60 minutes- prevent weight gain60 to 90 minutes- maintain weight loss60 minutes- children
17 Ways to add 2000 stepsWalk around the outside aisles of the grocery store before shoppingPass by the drive-thru window and walk into the bank or restaurantPace around your house while talking on the phoneMarch in place while watching your favorite TV showTake the stairs more oftenRefer 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 2-1-52 hours or less of screen timeAvoid television, computer in child’s bedroom1 hour physical activity5 servings of fruits and vegetablesScreen time includes recreational computer time, movies, videosEncourage 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.MyPyramid.govallows 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 foodsGet the most nutrients from your caloriesReduce intake of added sugarKeep a balance between food intake and physical activity
22 Some Serving Size Examples: Baseball /2 cup cerealSmall computer mouse 1/2 cup chopped fruitDeck of cards ounces of meatTwo 9-volt batteries /2 ounces of cheese
23 Calorie Difference: 210 calories BAGEL20 Years AgoToday140 calories3-inch diameter350 calories6-inch diameterCalorie Difference: 210 caloriesAdapted from
24 Calorie Difference: 165 Calories SODA20 Years AgoToday85 Calories6.5 ounces250 Calories20 ouncesCalorie Difference: 165 CaloriesAdapted from
25 MUFFIN Calorie Difference: 290 calories 20 Years Ago Today 1.5 ounces500 calories4 ouncesCalorie Difference: 290 caloriesAdapted from
26 POPCORN Calorie Difference: 360 calories 20 Years Ago Today 5 cups630 calories 11 cupsCalorie Difference: 360 caloriesAdapted from
27 Reading Labels Check serving size and servings per container Check caloriesPercent Daily value (%)5% is Low20% is HighAim for low % for fat, saturated fat, cholesterol, and sodiumAim 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 snacksfruits and vegetableslean meats and other good sources of protein,whole-grain breads and cerealsLimit fat intakeLimit 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 homeDon'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 goalsDevelop an action planBelieve in yourselfBe flexibleReward yourselfActivityFast Food FrenzyPass out menus from different fast food restaruantsHave them pick what they usually purchase, write down amount calories, % calories from fat