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