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Parent Workshop 2 Nutrients

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Presentation on theme: "Parent Workshop 2 Nutrients"— Presentation transcript:

1 Parent Workshop 2 Nutrients
Presented by: Network for a Healthy California—LAUSD For CalFresh information, call Funded by USDA SNAP, an equal opportunity provider and employer. Visit for healthy tips. •California Department of Public Health

2 Key Messages BALANCING CALORIES Enjoy your food, but eat less.
Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk 2

3 Key Messages FOODS TO REDUCE
Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes 3

4 Review: MyPlate Fruits Vegetables Grains Dairy Protein

5 Review: Nutrition and Physical Activity Goals
See page 7 in your Workshop 1 materials Homework Activity – Brown Rice See page 8 in your Workshop 1 materials

6 What are Calories? The foods you eat produce energy for your body
A calorie is a measurement of energy available from food Calories are the energy from food 1 gram carbohydrates = 4 calories 1 gram protein = 4 calories 1 gram fat = 9 calories

7 Relationship Between Calories and Weight
Weight Maintenance Weight Gain Weight 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

9 Three Main Sources of Calories
Carbohydrates Protein Fat Alcohol contributes calories but we will not be discussing it in these workshops

10 Carbohydrates Best source of energy for the body
Includes sugars, starches and fiber Which sections of MyPlate have carbohydrates? Have participants give examples

11 Fiber Not digested by the body; it provides no calories
Recommended Intake: Women: 25 grams per day Men: grams per day Average fiber intake in U.S. : 15 g per day Explain how fiber makes us feel full Explain how insoluble fiber bulk from fiber helps speed things along to prevent const. Explain about soluble fiber and cholesterol

12 Insoluble Fiber Helps prevent constipation.
Works like a scrub brush to clean the inside of your colon. High in insoluble fiber Strawberries, bananas, and pears, green beans, broccoli, peppers, nuts, wheat bran and whole grains.

13 Soluble Fiber Helps lower cholesterol levels
Helps control blood sugar levels Keeps food in the stomach longer so you feel full High in soluble fiber Apples, oranges, pears, peaches, grapes, sweet potatoes, squash, carrots, beans, peas, oat bran, and barley.

14 How Much Fiber? Calories Fiber (g) Apple, 1 medium 75 3.3
Applesauce, ½ cup Potato, mashed, ½ cup Potato, baked, 1 medium Whole Wheat Bread, 1 slice White Bread, 1 slice

15 Demonstration – Fiber in Apples

16 Protein Muscle repair, growth of hair and nails
Building blocks for enzymes, hormones and vitamins Body prefers not to use protein for energy Many foods that contain protein also contain some fat Which sections of MyPlate have protein?

17 Fat Is fat good or bad? Protects our organs Helps keep us warm
Helps transport some vitamins

18 Types of Fat Unsaturated fats – More healthy
Saturated fats & Trans fats – Less healthy Which fat has more calories? Many of the foods we eat contain “hidden” fats

19 Healthier Fats Unsaturated Fats Liquid at room temperature
Two types of unsaturated fat: Monounsaturated: olive oil, canola oil, peanut oil, avocado, almonds, pecans Polyunsaturated: safflower oil, sunflower oil, corn oil, grapeseed oil, walnuts Ask parents if they have tried cooking with these

20 Less Healthy Fats Saturated Fats Solid at room temperature
Exceptions: tropical oils, coconut, palm, palm kernel oils Sources: meat, manteca, poultry, and whole milk products

21 Less Healthy Fats Trans Fats Unsaturated fat turned into saturated fat
Increases shelf life of item Sources: cookies, crackers, and pastries

22 Cholesterol Fat-like substance only in animal products
Your body naturally produces cholesterol Sources: shellfish (shrimp, crab, lobster) organ meats (liver, heart, stomach) egg yolks

23 Cholesterol – Good or Bad?
Helps to form hormones Builds our cell walls Helps to make some vitamins

24 LDL & HDL Cholesterol LDL Cholesterol – Bad
Carries cholesterol to the tissues and deposits it in the artery walls. HDL Cholesterol – Good Carries cholesterol away from tissues for disposal.

25 LDL, HDL & Total Cholesterol
<200 Desirable Borderline high 240 High LDL Cholesterol <100 Optimal Near optimal/above optimal Borderline high High 190 Very high HDL Cholesterol <40 Low 60 High

26 Water About 2/3 of your body weight is water. Helps your body use food
Regulates body temperature (perspiration) Transports nutrients, body chemicals and waste products Protects brain, eyes and spinal cord We lose between 6-12 cups of water everyday by breathing, sweating, and going to the bathroom.

27 Water An excellent alternative to sugary beverages
The best thirst quencher for your body

28 Vitamins Water soluble vitamins Dissolve in water
Easily destroyed or removed during food storage and preparation Excess amounts are passed in urine Give them some examples of each of the types of vitamins. Refer parents to the Nutrition Express handout for more information on vitamins and minerals.

29 Vitamins Fat soluble vitamins Dissolve in fat Stored in body.
Consuming large amounts can be harmful.

30 Fruits and Vegetables Good source of vitamins, minerals and phytonutrients Linked with reduced risk of chronic diseases Eat a variety of different colors for good health Refer to Key Micronutrient handout

31 Vitamins - page 3 and 7 Vitamin A
Helps maintain good vision, fight infection and keeps skin healthy Vitamin C Helps the body heal cuts and wounds and also lowers the risk of infection Folate Helps make healthy red blood cells and lowers a woman’s risk of having a child with certain birth defects

32 Minerals - page 4 and 8 Found in bones, teeth, muscle, blood and nerves Two 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.

33 Sodium A part of table salt Linked to high blood pressure
Americans consume up to 75 percent of their sodium from processed foods Get examples of processed foods

34 Sodium Recommendations
Less than 2300 mg. per day: All healthy Americans including children 1500 mg. per day: Adults 51 and older African Americans (any age) People with high blood pressure, diabetes or chronic kidney disease

35 Reducing Sodium Read 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.

36 Amount 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 

37 Potassium Linked to decreasing blood pressure
Sources: leafy green vegetables and root vegetables

38 Calcium Important for: Building bones and teeth Maintaining bone mass
Nerve transmission Muscle contraction Blood clotting

39 Calcium Facts By nine years of age, calcium intake drops off dramatically, increasing the risk for osteoporosis later in life In the 20s, maximum bone mass accumulation occurs Adequate calcium intake and weight-bearing exercise can help keep bones strong and healthy. Calcium loss depends on exercise, genetics and other factors.

40 Calcium Demonstration
Age Amount of Calcium (grams) Newborn 27 10-year-old 400 15-year-old 800 Adult 1200 Adult with osteoporosis 750

41 Physical Activity Break: Shine ‘Em Up

42 Workshop 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.

43 Workshop 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.

44 Workshop 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.

45 Workshop 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.

46 Key Messages Enjoy your food, but eat less. Avoid oversized portions.
BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk 46

47 Key Messages FOODS TO REDUCE
Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes 47

48 Shake a Salad

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