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Raising Food Smart Kids! Presented by: Colleen Loveland, MS,RD, LD, CDE Cooper Clinic.

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Presentation on theme: "Raising Food Smart Kids! Presented by: Colleen Loveland, MS,RD, LD, CDE Cooper Clinic."— Presentation transcript:

1 Raising Food Smart Kids! Presented by: Colleen Loveland, MS,RD, LD, CDE Cooper Clinic

2 News Flash! TX Kids Flunk Fitness 2.6 million students in grades 3-12 tested for fitness (in 6 FITNESSGRAM tests)  3 rd graders  Just 30% of girls scored in the “healthy” range  Just 28% of boys scored in the “healthy” range  12 th graders  Only 8% of girls scored in the “healthy” range  Only 9% of boys scored in the “healthy” range Source: Dallas Morning News, July 2, 2008

3 Childhood Obesity A National Epidemic  Since 1980, obesity rates have doubled among children & tripled among adolescents.  Over 30% are either overweight or obese. Source: Centers for Disease Control and Prevention

4 It has been said that “… today’s generation of children may be the first to have a life expectancy shorter than their parents.”

5 News Flash! Kids’ Diets are “Poor”!  63% (ages 2-9) of those children were not eating the recommended amount of fruit  78% of those children were not eating the recommended amount of vegetables -USDA’s Healthy Eating Index

6 News Flash! Calcium in Crisis THEN… In the 1950’s, kids had 3 cups of milk for every cup of soda… TODAY… That ratio is reversed, meaning they are getting all the calories and none of the nutrients

7 The Best Strategy Carbohydrates energize Proteins sustain Fats satisfy

8 Wholesome Carbohydrates Volume of Vegetables Think Buckets Grains/Starches: Get on a Roll with Whole Grains Focus on Fruits

9 Fiber Gender/Age Fiber 1–3 years 19 4–8 years 25 9–13 years Female: 26 Male: 31 14–18 years Female: 29 Male: 38

10 Whole Grains: The Sad Truth Project EAT (Eating Among Teens)  Consumed less than 1 serving per day  Lack of access in home, school and restaurants  Availability linked to:  Taste for non whole grain foods  Increase fast food consumption JADA: 2010, 110:

11 Get on a Roll… with 3+ servings of whole grains  A serving is: 1 slice whole wheat bread ¾ cup whole grain cereal ½ cup oatmeal ½ cup whole wheat pasta, brown rice, corn whole grain crackers 1 corn or whole wheat tortilla 4 cups popcorn

12 Sustained By Protein  Choose poultry, fish, pork tenderloin & lean cuts of red meat  Boost iron absorption by adding a source of vitamin C at meals  Beans, legumes & nut butters  2-4 cups of fat-free or low-fat dairy per day

13 Calcium, Kids, and a Crisis  Only 13.5 percent of girls and 36.3 percent of boys ages 12 to 19 in the US get the recommended daily amount (RDA) of calcium (USDA).  Nearly 90 percent of adult bone mass is established by the end of this age range.

14 Calcium Daily Needs: Ages 1-3: 500 mg/day Ages 4-8: 800 mg/day Ages 9-19: 1300 mg/day

15 New Guidelines Most children after age 1 can be given 2% milk instead of whole milk. American Academy of Pediatrics July 2008, AAP's official journal Pediatrics

16 The Vitamin D Connection  The key that unlocks the door for calcium absorption  Needs: 400 IU  Sources: Exposure to sunlight Dairy, fortified OJ, salt water fish Multivitamin supplement

17 Food Guidance System

18 ½ -1 cup green vegetables (e.g. broccoli) 3 oz. lean protein (e.g. meat, fish, or poultry) 1/2 cup vegetables or fresh fruit ½ cup starch (e.g. wild rice, beans, potatoes, pasta) For overall healthy eating and weight management

19 Normal Eating  Normal eating is going to the table hungry & eating until you are satisfied.  Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary & restrictive that you miss out on enjoyable food.  Normal eating is leaving some cookies on the plate because you know you can have some again tomorrow, or eating more now because they taste so wonderful. Ellen Satter

20 Parenting Styles Permissive = “Nutritional neglect” Authoritarian = Rigid restriction and control Authoritative = Encourage healthy foods while giving choices

21 Gold Star Feeding Relationship  Parent’s Responsibilities (Provider) Manage the food environment  What (nutritious food)  When (regularly scheduled)  Where (at home or out)

22 What you say will speak to your kids… what you DO will scream to them. Author unknown

23 Lead the way…  Take moderate portions of food  Don’t skip meals  Eat SLOWLY – don’t gobble  Eat fruit for dessert  Don’t skip the veggies in favor of meat and potatoes

24 Lead the way…  Don’t drink soda at meals if you expect your child to drink milk or water  Don’t pig out when you eat out  Don’t eat candy bars as a regular snack

25 Lead the way…  Do you eat in front of the TV?  Can you watch TV without snacking?  Do you spend hours surfing the internet?  Do you choose TV over outdoor activities? Be a role model – get moving!

26 Develop a New Food Attitude  There’s no such thing as a perfect diet  Make evolutionary vs. revolutionary change  Provide a variety of nutritious food  Take charge of the grocery cart  Buy fewer foods high in fat and sugar  Don’t nag about unhealthy choices

27 A New Food Attitude  Plan structured meals and snacks  Make meal time family time  Turn off and tune in!  Reward with praise and fun activities instead of food  Don’t make broccoli the “bad boy”

28 Banish the Bribe Studies have shown that rewarding your child for eating a particular food will actually lead to a greater dislike of that food over time.

29 Expand Your Child’s Menu Expose children to a wide variety of foods and flavors (even some that you don’t like)…in small doses. Studies show that children do not accept a new food until they’ve been served it an average of 10 times (sometimes 20). Source: AAP

30 Turning “Yuck” into “Yum”  Include familiar foods  Take advantage of growth spurts  Introduce one food at a time  Dress up your vegetables  Kids like to “dip”  Put kids in the kitchen  Encourage the “one bite” rule…  Don’t hover

31 Parenting the Picky Eaters  Avoid the power struggle  Don’t obsess about food “jags”  Build on the positives  Don’t label  Don’t force food  Don’t be a short-order cook  Beware of over snacking  Add a dash of patience

32 Emotional Impact  Overweight children = similar levels of depression as children undergoing active cancer treatment. Schwimmer et al., 2001  Research shows that “bullying” is the top "health" concern among parents with overweight and obese children. September 2008, University of Michigan

33 The Ingredients of a Bad Diet  Too strict and over- controlling your child’s eating  Extreme calorie restriction  Skipping meals  Short term  Focus on weight loss only  No increase in activity

34 Keys to Success  Nutrition you can live with  Mentally manageable  Flexible and forgiving  Not deprivation, but liberation through moderation

35 Lending a Helping Hand  No such thing as good or bad foods  Must be a family affair  Subtle changes  Set goals  Progress, not perfection  Recognize triggers  Keep it positive

36 Healthy Habits  The 20 minute rule  Mindful versus mindless eating  No eating in front of screens  Get moving Mindless Eating

37 Shaping a Healthy Eating Environment  Offer lower fat versions of your child’s favorite foods  Eat in more often  Have extra vegetables, salad and fruit on the table  Portion management  Manage liquids  Pre-plate meals in the kitchen  Balance treats

38 Party Time!  Occasional sweet treats are ok!  Find a balance – (have a cupcake now, but have an apple later)  “No thanks” on seconds  Focus on fun, not just on food

39 Stingy with Starches 1 cup rice ~ 220 cal vs. 1 cup veggies ~ 50 cal 1 large potato ~ 300 cal + 2 rolls ~ 320 cal 620 calories from starches

40 Bagel  25 years ago: 140 calories 2 inch diameter  Today: 350 calories 6 inch diameter Calorie difference: 210

41 Blueberry Muffin Calorie difference: years ago: – 210 calories – 1.5 ounces Today: – 500 calories – 4 ounces

42 Chocolate Chip Cookie Calorie difference: years ago: – 55 calories – 1.5 inch diameter Today: – 500 calories – 3.5 inch diameter

43 Popcorn (Small) Calorie difference: years ago: – 270 calories – 5 cups Today: – 670 calories* – 11 cups with 2 Tbsp. buttery topping add 260 cal. F.Y.I. today’s “large” will cost you: 1600 cals 20 cups

44 Label Trickery Serving Size: 13 sandwiches Calories:160 Servings per Container: 3.5 (Therefore…total calories 560!)

45 Worst Wrap T.G.I. Friday’s BBQ Chicken Wrap 1720 calories Eat This Instead! Dragon Fire Chicken 420 calories Source: “20 Worst Foods in America 2010” Men’s Health Eat This, Not That Newsletter. David Zinczenko Editor-in-Chief of Men’s Health with Matt Goulding _01_05-_-MainBlk-_-NA-_ _01_05-_-MainBlk-_-NA-_-07

46 Worst Sit-Down Kids Meal Cheesecake Factory Kids’ Pasta with Alfredo Sauce 1,806 calories 86 g sat fat 876 mg sodium Eat This Instead! Kids’ Pasta with Marinara Sauce 517 calories 1 g sat fat 569 mg sodium Source: “20 Worst Foods in America 2010” Men’s Health Eat This, Not That Newsletter. David Zinczenko Editor-in-Chief of Men’s Health with Matt Goulding _01_05-_-MainBlk-_-NA-_ _01_05-_-MainBlk-_-NA-_-07 More calories than 40 Chicken McNuggets

47 Progress - Not Perfection  Sensible splurging – structured cheating  Allow one splurge meal / week  Have only what you love  Make better bad choices  Manage portions: cut in half (don’t take home) ½ enchilada platter + 10 chips = 850 calories

48 Don’t Invite Trouble  Trouble comes when you are really hungry: Your eyes will be bigger than your stomach You will be tempted to choose high-calorie foods  Or when you enter the... DANGER ZONE

49 Starbucks (Grande, 16 oz.) Regular Drinks Modified Tall Calories Fat (g) Calories Fat(g) Caffe Latte Hot Choc w/ whip Vanilla Latte Caffé Mocha, Iced Pumpkin Spice Latte White Choc. Frap Mocha Frap. Light Venti: Double Choc. Chip Frap. Blended Cream w/whip: 670 cal Drinks are modified by choosing skim milk (“skinny”) and no whip topping (“no whip”) Sugar Free Syrup: 0 Cal

50 Beverages = Liquid Candy Big Gulp: Cal: 364 Sugar: 23.5 tsp. Super Big Gulp Cal: 512 Sugar: 32 tsp Lemonade: 8 oz. Cal: 140 Sugar: 7 tsp. Lemonade: 20 oz. Cal: 260 Sugar: 16.5 tsp.

51 Dining Disasters Calories Fat (g) Chicken Caesar salad w/ dressing Chicken parmigiano Fajita chicken quesadillas Calamari fritti Molten chocolate cake w/ ice cream Cheesecake Factory chocolate chip 1110NA cookie dough

52 Chipotle A burrito or a body pillow? 13” tortilla, chicken, fajita vegetables, rice, black beans, salsa, sour cream, lettuce, cheese, guacamole Calories: 1145 Fat: 52 g

53 Chipotle Makeover Burrito Bol: Chicken, black beans, fajita vegetables, tomato, lettuce, salsa, 1 small tortilla Calories: 445 Fat: 11 g Sat. Fat: 3 g Guacamole serving: 150 calories & 13 g fat

54 CSPI Hall of Shame Pepper Pals Country 560 Fried Chicken Crispers Cinnamon Apples 200 Chocolate Milk 200 Total 960 calories __________________________________________ __________________ Pepper Pals Cheese Pizza 560 Homestyle Fries 240 Lemonade 170 Total 970 calories __________________________________________ __________________ Kraft Macaroni and Cheese 500 Vanilla Ice Cream – one scoop 400 Frosty Choc-a-lot shake 490

55 A Healthier Choice Grilled Chicken sandwich150 Corn “Kernals”130 Mandarin Oranges 60 Total340 calories Other good sides: broccoli and beans

56 On the Border…Off the Charts!  ½ basket chips/salsa300 cal 3g sat fat  Small serving queso240 cal 12g sat fat  Tres Enchiladas Dinner 1790 cal 51g sat fat (with rice, beans & cheese)  Large soft drink (26 oz.) 330 cal Total= 2,660 cal + 66g sat fat Margarita (lg = 12 oz) = 560 cal

57 On the Border…Better Bet!  6 chips with salsa 140 cal 1 g sat fat  Fajita w/Mesquite Grilled Chicken 450 cal 2 g sat fat Chicken = 300 cal El Diablo Veggies = 50 cal 1 Flour Tortilla = 90 cal Pico de Gallo = 10 cal  2T Guacamole 50 cal 1 g sat fat Total: 640 cal 4 g sat fat

58 P.F. Chang – Asian  Crispy Honey Chicken 2,931 cals 12 sat fat  White rice (1/2 order) 220 cals 0 sat fat Total = 3,150 12g sat fat

59 Asian Alternative  Try this:  Moo Goo Gai Pan 247 cal 2g sat fat (1/3 order)  Brown rice 95 cal 0g sat fat (1/2 order)  Chicken Lettuce 153 cal 1g sat fat Wraps (1/4 order) Total = 495 cal 3g sat fat *mini desserts from calories

60 Super Size Common Sense Regular small burger, small fries, small Coke = 630 calories, 20g fat & 12 tsp sugar Super-sized Big Mac, large fries and large drink = 1350 calories, 54g fat & 24 tsp sugar

61 McDonald’s “Happy” Meal  Hamburger*  Apple Dippers  Low-Fat Caramel Dip  1% Low-Fat Milk Calories: 455 * Grilled Snack Wrap w/ Honey Mustard

62 Get a Sub-Have It Your Way! Subway Kids’ Pak:* Ham Mini Sandwich 12 oz. 1% Milk Apple Slices Calories: 400 *Dannon Light & Fit Yogurt also available

63  Chargrilled Chicken Sandwich  Fruit Cup (Small)  Side Salad  Buttermilk Dsg.(1/2) Pkt.  Water Calories: 460

64 Chicken Mandarin SaladCalFat  Salad, chix, oranges  Almonds, ½ pkt 65 6  Crispy noodles, ½ pkt 35 1  Oriental dressing, ½ pkt 85 5 Calories Salad Makeover

65 Eating Out Finesse  Know before you go  Be the first to order  Share an entree/dessert  Request double vegetables  Order sauces/dressings on side  Make fruit dessert  Substitute salad for fries  Slow down eating  Be satisfied, not stuffed

66 Breakfast for Brain Power Top 3 mistakes at breakfast…  Let kids skip breakfast  Provide skimpy, boring, or unsupervised breakfast  Don’t eat breakfast themselves

67 Breakfast for Brain Power & Behavior Breakfast eaters:  Have higher test scores  Better school attendance  Keep weight under control  Are more cooperative  Less likely to be sent to principal’s office

68 Kid Friendly Cereals  Kashi Mighty Bites  Kashi Heart To Heart  Kashi Go Lean Crunch  Cascadian Farm Clifford Crunch  Cheerios  Barbara’s Cinnamon Puffins  Fiber One Honey Clusters  Fiber One Caramel Delight Shopping Criteria : Whole grain as first ingredient At least 3 grams of fiber No more than 8 grams of sugar with exception of high fiber cereals

69 Lunch Lessons Top 3 mistakes at lunch … 1.Assume that kids eat all of their lunch 2.Pack too much food 3.Believe that school hot lunch is or is not nutritious

70 The Lunch Dilemma  Sit down once a week & plan lunches together  Think outside the box  Send favorite healthy foods in appropriate portions  Give them a (small) treat  Review school menu together

71 Snack Attack Top three mistakes: 1.Think snacking is a bad habit 2.Let kids eat whatever they want 3.Don’t plan for snacks

72 Snack Attack  Snacks can account for % of a child’s diet every day. ADA position paper on dietary guidance for children ages 2 to 11 years (April 2004)

73 Secrets to Snacking Success  Snacks should supplement, not sabotage  Planned snacks  Approximately 200 calories  Try to provide one selection from 2 food groups ex. apple & peanut butter  Don’t be a snack-a-holic  Give your child a choice

74 Snazzy Snacks  1 oz package nuts  1 slice whole wheat bread or apple & 1 Tbsp peanut butter  Light Babybel cheese & Reduced-Fat Triscuits  Yogurt, berries, and Kashi Go Lean Crunch  1 Smart Pop mini bag popcorn & fruit  ¼ cup hummus & fresh veggies

75 Dinner Dilemma Top three mistakes: 1.Don’t sit down and eat together as a family 2.Leave meal planning to the last minute 3.Believe dinner takes too much time

76 The Family Meal  Kids who take part in regular family meals are: more likely to eat fruits, vegetables, and grains less likely to snack on unhealthy foods less likely to smoke, use marijuana, or drink alcohol family meals offer the chance to introduce your child to new foods and to act as a role model for healthy eating

77 Put Your Kids into Motion  60 minutes of activity per day  Limit television & computer time (2 hour screen limit)  Be a role model & have fun with your kids  Take a family walk after dinner  Plan active weekend  Enroll your child in a group exercise program  Blast off in backyards & parks  Wear pedometers

78 Pedometer Power  The American Academy or Pediatrics recommends: Boys – take at least 11,000 steps/day Girls – take at least 13,000 steps/day

79 When we accept tough jobs as a challenge and wade into them with joy and enthusiasm, miracles can happen. Author unknown

80 Resources:  www. eatright.org (ADA)  www. NutritionExploration.org  www. 3ADay.org  www. kidshealth.com  www. bam.gov  www. mypyramid.gov  www. standupandeat.org  www. fruitsandveggiesmorematters.org


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