Presentation on theme: "Parent Workshop 2 Nutrients"— Presentation transcript:
1Parent Workshop 2 Nutrients Presented by:Network for a Healthy California—LAUSDFor CalFresh information, call Funded by USDA SNAP, an equal opportunity provider and employer.Visit for healthy tips. •California Department of Public Health
2Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions.FOODS TO INCREASEMake half your plate fruits and vegetablesSwitch to fat-free or low-fat (1%) milk2
3Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbersDrink water instead of sugary drinksDAILY PHYSICAL ACTIVITYAdults – 30 minutesChildren – 60 minutes3
5Review: Nutrition and Physical Activity Goals See page 7 in your Workshop 1 materialsHomework Activity – Brown RiceSee page 8 in your Workshop 1 materials
6What are Calories? The foods you eat produce energy for your body A calorie is a measurement of energy available from foodCalories are the energy from food1 gram carbohydrates = 4 calories1 gram protein = 4 calories1 gram fat = 9 calories
7Relationship Between Calories and Weight Weight MaintenanceWeight GainWeight Loss
8+ Calories and Weight 500 calories x 7 days = 3500 calories = 1 pound 2, 12 oz. cans of regular cola (140 calories per can x 2 = 280 calories)4, chocolate sandwich cream filled cookies (like Oreos; 54 calories per cookie x 4 = 216 calories)= 496 calories= 500 calories
9Three Main Sources of Calories CarbohydratesProteinFatAlcohol contributes calories but we will not be discussing it in these workshops
10Carbohydrates Best source of energy for the body Includes sugars, starches and fiberWhich sections of MyPlate have carbohydrates?Have participants give examples
11Fiber Not digested by the body; it provides no calories Recommended Intake:Women: 25 grams per dayMen: grams per dayAverage fiber intake in U.S. : 15 g per dayExplain how fiber makes us feel fullExplain how insoluble fiber bulk from fiber helps speed things along to prevent const.Explain about soluble fiber and cholesterol
12Insoluble Fiber Helps prevent constipation. Works like a scrub brush to clean the inside of your colon.High in insoluble fiberStrawberries, bananas, and pears, green beans, broccoli, peppers, nuts, wheat bran and whole grains.
13Soluble Fiber Helps lower cholesterol levels Helps control blood sugar levelsKeeps food in the stomach longer so you feel fullHigh in soluble fiberApples, oranges, pears, peaches, grapes, sweet potatoes, squash, carrots, beans, peas, oat bran, and barley.
14How Much Fiber? Calories Fiber (g) Apple, 1 medium 75 3.3 Applesauce, ½ cupPotato, mashed, ½ cupPotato, baked, 1 mediumWhole Wheat Bread, 1 sliceWhite Bread, 1 slice
16Protein Muscle repair, growth of hair and nails Building blocks for enzymes, hormones and vitaminsBody prefers not to use protein for energyMany foods that contain protein also contain some fatWhich sections of MyPlate have protein?
17Fat Is fat good or bad? Protects our organs Helps keep us warm Helps transport some vitamins
18Types of Fat Unsaturated fats – More healthy Saturated fats & Trans fats – Less healthyWhich fat has more calories?Many of the foods we eat contain “hidden” fats
19Healthier Fats Unsaturated Fats Liquid at room temperature Two types of unsaturated fat:Monounsaturated: olive oil, canola oil, peanut oil, avocado, almonds, pecansPolyunsaturated: safflower oil, sunflower oil, corn oil, grapeseed oil, walnutsAsk parents if they have tried cooking with these
20Less Healthy Fats Saturated Fats Solid at room temperature Exceptions: tropical oils, coconut, palm, palm kernel oilsSources: meat, manteca, poultry, and whole milk products
21Less Healthy Fats Trans Fats Unsaturated fat turned into saturated fat Increases shelf life of itemSources: cookies, crackers, and pastries
22Cholesterol Fat-like substance only in animal products Your body naturally produces cholesterolSources:shellfish (shrimp, crab, lobster)organ meats (liver, heart, stomach)egg yolks
23Cholesterol – Good or Bad? Helps to form hormonesBuilds our cell wallsHelps to make some vitamins
24LDL & HDL Cholesterol LDL Cholesterol – Bad Carries cholesterol to the tissues and deposits it in the artery walls.HDL Cholesterol – GoodCarries cholesterol away from tissues for disposal.
25LDL, HDL & Total Cholesterol <200 DesirableBorderline high240 HighLDL Cholesterol<100 OptimalNear optimal/above optimalBorderline highHigh190 Very highHDL Cholesterol<40 Low60 High
26Water About 2/3 of your body weight is water. Helps your body use food Regulates body temperature (perspiration)Transports nutrients, body chemicals and waste productsProtects brain, eyes and spinal cordWe lose between 6-12 cups of water everyday by breathing, sweating, and going to the bathroom.
27Water An excellent alternative to sugary beverages The best thirst quencher for your body
28Vitamins Water soluble vitamins Dissolve in water Easily destroyed or removed during food storage and preparationExcess amounts are passed in urineGive them some examples of each of the types of vitamins.Refer parents to the Nutrition Express handout for more information on vitamins and minerals.
29Vitamins Fat soluble vitamins Dissolve in fat Stored in body. Consuming large amounts can be harmful.
30Fruits and VegetablesGood source of vitamins, minerals and phytonutrientsLinked with reduced risk of chronic diseasesEat a variety of different colors for good healthRefer to Key Micronutrient handout
31Vitamins - page 3 and 7 Vitamin A Helps maintain good vision, fight infection and keeps skin healthyVitamin CHelps the body heal cuts and wounds and also lowers the risk of infectionFolateHelps make healthy red blood cells and lowers a woman’s risk of having a child with certain birth defects
32Minerals - page 4 and 8Found in bones, teeth, muscle, blood and nervesTwo Types:Major minerals(examples: calcium, iron, potassium, sodium)Trace minerals(examples: iodine, magnesium, zinc)Why does our body need them?Refer to the Nutrition Express handout again pages 9 and 10 for more information on minerals.
33Sodium A part of table salt Linked to high blood pressure Americans consume up to 75 percent of their sodium from processed foodsGet examples of processed foods
34Sodium Recommendations Less than 2300 mg. per day: All healthy Americans including children1500 mg. per day:Adults 51 and olderAfrican Americans (any age)People with high blood pressure, diabetes or chronic kidney disease
35Reducing SodiumRead food labels to compare sodium in foods and choose the foods with lower numbers.Add spices and herbs to season food without adding salt.Adjust your taste buds. Cut back on salt gradually and learn to enjoy the natural tastes of food.
36Amount of Sodium in Food 1/4 teaspoon salt = 600 mg sodium 1/2 teaspoon salt = 1200 mg sodium 3/4 teaspoon salt = 1800 mg sodium 1 teaspoon salt = 2300 mg sodium
37Potassium Linked to decreasing blood pressure Sources: leafy green vegetables and root vegetables
38Calcium Important for: Building bones and teeth Maintaining bone mass Nerve transmissionMuscle contractionBlood clotting
39Calcium FactsBy nine years of age, calcium intake drops off dramatically, increasing the risk for osteoporosis later in lifeIn the 20s, maximum bone mass accumulation occursAdequate calcium intake and weight-bearing exercise can help keep bones strong and healthy.Calcium loss depends on exercise, genetics and other factors.
40Calcium Demonstration Age Amount of Calcium (grams)Newborn 2710-year-old 40015-year-old 800Adult 1200Adult with osteoporosis 750
42Workshop 2: Key Vitamins & Minerals Handout See page 1 in your workshop 2 materials.Circle one item under each category that you might eat or use when preparing a meal.
43Workshop 2: Menu Planner Activity See page 2 in your workshop 2 materials.Design a menu for one day that includes the recommended amount of food from each food group.
44Workshop 2 Goals See page 11 in your workshop 2 materials. Circle at least one of the nutrition goals or write your own goal.Circle at least one of the physical activity goals or write your own goal.
45Workshop 2 Homework See page 12 in your workshop 2 materials. Prepare at least two dinners for your family without adding any salt. Answer the follow up questions.
46Key Messages Enjoy your food, but eat less. Avoid oversized portions. BALANCING CALORIESEnjoy your food, but eat less.Avoid oversized portions.FOODS TO INCREASEMake half your plate fruits and vegetablesSwitch to fat-free or low-fat (1%) milk46
47Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbersDrink water instead of sugary drinksDAILY PHYSICAL ACTIVITYAdults – 30 minutesChildren – 60 minutes47