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HEALTHY EATING FOR HEALTHY FAMILIES Frances Alloway, M.A.,R.D., LDN Nutrition Educator Penn State Extension, Delaware County.

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Presentation on theme: "HEALTHY EATING FOR HEALTHY FAMILIES Frances Alloway, M.A.,R.D., LDN Nutrition Educator Penn State Extension, Delaware County."— Presentation transcript:

1 HEALTHY EATING FOR HEALTHY FAMILIES Frances Alloway, M.A.,R.D., LDN Nutrition Educator Penn State Extension, Delaware County

2 WELCOME! W HAT W OULD YOU LIKE TO LEARN T ODAY ?

3 Objectives Learn about what is recommended for children and adults to eat. Address issues that influence daily intake. Talk about how to make eating healthy easier and fun. Talk about issues of interest to you.

4 Welcome! What did you eat when you were a child? What is different that you eat today? Which was the healthier diet?

5 Tools for Good Eating ChooseMyPlate.gov US Dietary Guidelines 2010 Label Reading Interest in Cooking Healthy Food Environment Physical Activity Family Meals

6 US Dietary Guidelines 2010 Balance Calories in with Calories Out Eat More - Fruits and Vegetables -Whole Grains -Calcium Rich Food Eat Less - Sodium - SoFAS (Solid Fats, Added Sugars)

7 Childhood Obesity in US Approximately 17% (or 12.5 million) of children and adolescents aged 219 years are obese. Since 1980, obesity prevalence among children and adolescents has almost tripled.

8 Definitions Overweight is defined as a BMI at or above the 85th percentile and lower than the 95th percentile for children of the same age and sex. 1 Obesity is defined as a BMI at or above the 95th percentile for children of the same age and sex. 1

9 Adults Obese

10 Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

11 11 Slides marked by are adapted from Portion Distortion by the National Heart, Lung and Blood Institute at Avoid portion distortion How food portion sizes have changed in 20 years

12 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years AgoToday20 Years AgoToday

13 Food Guidance for Americans

14 Foods to Increase Fruits and Vegetables Whole Grains Calcium Rich Food

15 15 Fill half your plate with fruits & vegetables

16 16 Pick a variety of vegetables from each vegetable subgroup Copyright: Sura Nualpradid, freedigitalphotos.net Red/Orange Dark Green Blue/purple White Starchy Choose a total of 2 to 2 ½ cups of vegetables per day

17 17 Pick a variety of whole fruits. Limit juices and choose only 100% juice Choose a total of 2 cups of fruit per day.

18 18 At least half your grains should be whole grains Choose a total of 6 servings per day (1 serving = ½ cup cooked grain or 1 slice bread)

19 19 A.INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B.INGREDIENTS: whole wheat flour, water, brown sugar... Can you guess: Which bread is highest in WHOLE grains?

20 20 A.INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B.INGREDIENTS: whole wheat flour, water, brown sugar... Can you guess: Which bread is highest in WHOLE grains?

21 21 Eat More Calcium-Rich Foods

22 22 Whole2%1%Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved Switching to fat-free or low-fat (1%) milk makes a difference!

23 23 Whole2%1%Fat-free None! Switching to fat-free or low-fat (1%) milk reduces saturated fat!

24 Eat Less Sodium SoFAS

25 Sodium Recommended daily intake reduced from 2,400 mg./day to 1,500 mg. for adults over 51 and African Americans (less than 1 tsp./day) Where do we find salt in our food? How can we reduce what we eat?

26 26 Can you guess: How much sodium is in a teaspoon of salt? A. 1,500 mg B. 2,300 mg C. 3,400 mg (mg = milligrams)

27 27 Can you guess: How much sodium is in a teaspoon of salt? A. 1,500 mg B. 2,300 mg C. 3,400 mg (mg = milligrams)

28 Limit SoFAS Solid fats = saturated fats Examples? Added Sugars

29 29 Drink fewer sugar- sweetened beverages Consume smaller portions Substitute water, unsweetened coffee and tea, and other beverages with few or no calories Reduce sugar-sweetened beverage intake:

30 Label Reading

31 SANDWICHES HAMBURGER CHEESEBURGER FILET-O-FISH ® CRISPY CHICKEN QUARTER POUNDER ® BIG N TASTY ® BIG MAC ® CHICKEN McGRILL ® DOUBLE QUARTER POUNDER ® Cal 330 Cal 470 Cal 550 Cal 430 Cal 540 Cal 590 Cal 450 Cal 760 Cal

32

33 Healthy Food Environment At Work At Home In Your Community

34 Physical Activity VS

35

36 Family Meals are Important

37 37 How can you fill Your Plate?

38 Healthy Eating Can be Fun Learn about what foods are healthy Make healthy choices for your home Make healthy eating a family affair Bon Aperitif! Enjoy!

39 39 Penn State College of Agricultural Sciences research and extension programs are funded in part by Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S. Department of Agriculture. Visit Penn State Extension on the web: extension.psu.edu Visit Penn State's College of Agricultural Sciences on the web: agsci.psu.edu This publication is available in alternative media on request. The Pennsylvania State University is committed to the policy that all persons shall have equal access to programs, facilities, admission, and employment without regard to personal characteristics not related to ability, performance, or qualifications as determined by University policy or by state or federal authorities. It is the policy of the University to maintain an academic and work environment free of discrimination, including harassment. The Pennsylvania State University prohibits discrimination and harassment against any person because of age, ancestry, color, disability or handicap, national origin, race, religious creed, sex, sexual orientation, gender identity, or veteran status. Discrimination or harassment against faculty, staff, or students will not be tolerated at The Pennsylvania State University. Direct all inquiries regarding the nondiscrimination policy to the Affirmative Action Director, The Pennsylvania State University, 328 Boucke Building, University Park, PA ; Tel /V, /TTY.


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