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Project HELP 2011 H ealthy E ating L ifestyles P hysical Activity PROJECT 1.

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Presentation on theme: "Project HELP 2011 H ealthy E ating L ifestyles P hysical Activity PROJECT 1."— Presentation transcript:

1 Project HELP 2011 H ealthy E ating L ifestyles P hysical Activity PROJECT 1

2 Project HELP 2011 Target Audience 2

3 Purpose To provide an intergenerational approach to Health and Wellness for the African American community using the Project H.E.L.P principles: H ealthy E ating L ifestyles P hysical Activity Project HELP 20113

4 Previous Solutions = PERSONAL Responsibility Project HELP 20114

5 Project H.E.L.P Solution Intergenerational Community Approach to Health and Wellness Project HELP 2011 Project H. E.L.Ps approach to health and wellness includes the entire family 5 Personal Responsibility + Community Responsibility = PROJECT H.E.L.P

6 Project H.E.L.P Program Components Healthy Eating Physical Activity Chronic Disease Prevention Project HELP 20116

7 Program Objectives Increase participant knowledge of risk factors that lead to cardiovascular disease (i.e. hypertension, stroke, obesity, and diabetes); Reduce health disparities in the African American community; Develop community health advocates to build healthier environments for families. Project HELP 20117

8 Module 1 Healthy Eating Project HELP 20118

9 What is Healthy Eating? Healthy eating is a way of life and is influenced by what we choose to eat, how much we eat and how it is prepared. A healthy meal is moderate in calories and nutrient dense (rich in vitamins and minerals). Project HELP 20119

10 What is Healthy Eating? Consuming a variety of nutrient-dense foods and beverages within the basic food groups Limit the intake of saturated fats, trans-fats, cholesterol, added sugars, salt, and alcohol. Project HELP

11 Calorie Intake vs. Calorie Burned Large portion sizes High consumption in sugar drinks Frequent and unhealthy fast food choices Calorie dense food Limited healthy school lunch options Affordable/ accessible junk food Less time preparing fresh food Project HELP 2011 Calories Consumed VS. Calories Burned Eating Behaviors that can lead to Obesity 11

12 Calorie Intake vs. Calorie Burned Working multiple jobs Sedentary lifestyles Excessive television and computer usage Limited school physical activity Driving as only means of transportation Unsafe streets, blighted/unsafe neighborhoods Limited access to sidewalks and streets No time to exercise Project HELP 2011 Calories Consumed Calories Burned VS. Our everyday lives can cause us to practice unhealthy lifestyles 12

13 My Plate fill your plate with a little more than ¼ vegetables, a little less than ¼ fruit, ¼ grains (make at least half of them whole), and ¼ lean protein. Top it off with a glass of 1% or non-fat milk and youre good to go. …As long as theyre half full of fruits and vegetables, and paired with lean proteins, whole grains and low- fat dairy, were golden. Thats how easy it is. First Lady, Michelle Obama

14 Food Groups Grains At least ½ of all the grains eaten should be whole grains. Vegetables Buy vegetables that are easy to prepare Fruits Buy fresh fruits in season when they may be less expensive and at their peak flavor Protein Buy skinless chicken parts, or take off the skin before cooking. Dairy Have fat-free or low-fat yogurt as a snack. Project HELP

15 Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Project HELP

16 Fruits Any fruit or 100% fruit juice are considered a part of the fruit group. Fruits may be fresh, frozen, dried or (canned with light syrup) and may be whole, sliced, or pureed. Project HELP

17 Vegetables Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned or dried/dehydrated; and may be whole, cut-up, or mashed. Project HELP

18 Protein Project HELP 2011 All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Dry beans and peas are part of this group as well as the vegetable group. 18

19 Dairy All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group; while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most dairy group choices should be fat-free or low-fat. Project HELP

20 Environments that Support Healthy Eating Project HELP



23 The Serving Size The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) Project HELP

24 The Serving Size Example: one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers Project HELP

25 Calories (and Calories from Fat) Calories measure how much energy you get from a serving of this food. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount). Project HELP

26 Calories (and Calories from Fat) General Guide to Calories 40 Calories is low 100 Calories is moderate 400 Calories or more is high Example: There are 250 calories in one serving of macaroni and cheese. How many calories from fat are there in ONE serving? 110 calories, which means almost half the calories in a single serving come from fat. if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat Project HELP

27 The Nutrients : Limit These Nutrients Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet. Project HELP

28 The Nutrients: Get Enough of these Nutrients Project HELP Eating these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, calcium may reduce the risk of osteoporosis. A diet rich in fruits, vegetables, and grain products that contain dietary fiber, may reduce the risk of heart disease.


30 What is a Portion Size? The amount of food that you actually put on your plate, that you plan to eat in one sitting. Depending on the food, your portion size may be one or more servings according to the Food Guide. Project HELP

31 Portion Sizes Example: If you eat a whole apple as one portion, that equals one serving of vegetables and fruit. However, if you eat a sandwich with two pieces of bread (one portion), youre eating two servings of grain products since each slice of bread is one serving according to the Food Guide. Project HELP

32 Measuring Portion Sizes Project HELP ItemAmountOne Serving Palm of hand Cell phone 2.5 oz (75 g) Meat Chicken Fish Computer mouse½ cup (125 ml) Pasta Rice Medium Potato Tennis ball¾ cup (175 ml) Yogurt Hot cereal Tofu Thumb tip 1 tsp (5 ml) Butter Oil 2 Thumb tips1.5 oz (50 g)Cheese Both palms open2 cups (500 ml)Vegetables (2

33 Healthy Eating Strategies Table 2: Steps to Better-For- Your Food Prep If you…Try this For less fat: Flavor vegetables, beans and rice with bacon, bacon drippings, fatback, ham hocks or salt pork. Use lean ham, turkey ham, smoke turkey wings, turkey bacon or Canadian bacon; go easy since the meats tend to be high in sodium. Or season vegetables with onion celery or garlic. Deep-fry chickenBroil, bake, barbecue, oven-fry or roast chicken. Take off the skin before you eat it. Or remove skin from raw chicken, roll pieces in crushed cereal or other grain-based coating, then bake for crunch flavor Project HELP

34 Healthy Eating Strategies Table 2: Steps to Better-For- Your Food Prep If you…Try this For less fat: Serve chicken, dumplings, potatoes and other foods with gravy. Use low-sodium bouillon instead of drippings to make gravy; skim the fat if you do use dipping. Go easy on the gravy! For less salt and sodium: Season many food with salt( Salt may contribute to high blood pressure.) Experiment with celery, onions garlic, pepper, curry, paprika, other herbs and spices. Make gravy and soups with regular bouillon or canned broth Use low-sodium canned broth. Project HELP

35 Healthy Eating Strategies Table 2: Steps to Better-For- Your Food Prep For More Calcium: Skip milk, perhaps because you have difficulty digesting lactose (the sugar in milk). Drink lactose-reduced milk or smaller amounts of milk with a meal, as thats easier to digest. Try calcium- fortified juice or soy beverages. Get calcium from low- fat or fat-free yogurt, or from reduced-fat hard cheeses (e.g., Cheddar or Colby), which dont have much lactose. Remember, certain green vegetables such as collard greens, spinach and kale contribute some calcium, too. For less added sugar: Sprinkle sugar on fruit.Choose ripe fruit and enhance the natural sweetness with cinnamon or nutmeg. Cook sweet potatoes and other vegetables with sugar.Enjoy cooked sweet potatoes plain, or sprinkle with cinnamon, nutmeg or allspice. Enjoy sugary desserts, such as cobblers and sweet potato pie. Experiment with using less sugar in cobblers and pies; just be sure to use very ripe fruits. Project HELP

36 Consult a doctor, licensed nutritionist, and a personal trainer when considering a change in your diet!!! The following slides were based on general a nutrition standards of a 2,000 calorie diet. Daily calories vary per person. Project HELP

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