Diet, Nutrition and Menu Planning Allison Lesmann, MSN, APRN, FNP-C Chloe Ruebeck Maren Davis Valerie Collier, BS, MSc

Overview Importance of nutrition How to plan a healthy meal Eating better on a budget Tips for healthy eating habits Healthy food/ingredient substitutions Picky eaters, food rewards and foods that affect mood

Health Benefits of Maintaining a Healthy Weight 69% of adults are overweight or obese 17% of American children between the ages of 2 and 19 are obese Obese children are more likely to be overweight or obese as adults Being overweight or obese increases risk of: Heart disease Type II diabetes High blood pressure Cancer

Vitamins and Minerals Vitamins & minerals are found in the foods we eat. Children need them to grow and develop. Vitamin D in milk: bones Vitamin A in carrots: vision Vitamin C in oranges: healing Vitamin B in vegetables: energy

Tips for a Balanced Diet

Add More Veggies to Your Day

Eating Better on a Budget Plan Prepare Purchase

Tips for Healthy Eating Habits Eat regular family meals at home This is comforting Provides Routine Make breakfast a regular family meal Home cooked meals can be made healthier Saves money Get kids involved Make healthy snacks available (e.g. fruits, vegetables, healthy drinks) Limit portion sizes

Healthy Substitutions Substituting ingredients can help make recipes healthier while still tasting great!  reduces the amount of far, salt, sugar and calories This can also be helpful if there is a food allergy to consider (knowing what can give a similar taste) See Full list at: Recipe calls for:Use this instead Butter, margarine or oilApplesauce Ground beefExtra-lean ground beef, chicken breast or turkey White riceBrown rice, pearl barley Sour creamLow-fat yogurt SaltHerbs, spices, citrus juices  Smart Substitutions: oking/Smart-Substitutions_UCM_302052_Article.jsp#

Healthy Snacking Make a snack plan with your child. Pack healthy snacks when your kids are on the go Keep healthy snack choices at eye level on the counter and in your pantry, fridge, and freezer. Make “easy-to-fix” foods available such as whole grain cereal, fresh veggies, fruit and yogurt smoothies, or healthy nachos, etc. Great Parent Resource!

Tips for Picky Eaters Offer new food only when your child is hungry and rested Present only one new food at a time Make it fun Eat the new food yourself and let the child see that you enjoy it Have child help prepare the foods Limit beverages Limit snacks Sneak fruits and vegetables into other foods Cereal Smoothies Soups

Alternatives for Food as Reward, Punishment, Comfort, or Distraction Why this is important: Can cause overeating Impact a child’s ability to regulate their eating Encourages them to eat when they are not hungry Also, confusing “I get to eat these foods that are “bad” for me when I am good” Instead: Offer verbal praise or special time with you as a reward Offer them a special activity Comfort with attention, listening, hugs, or their special stuffed animals/toys Keep children active and engaged in activities

Foods that can affect mood Sugary drinks can impair mood and put individuals at a higher risk for depression Caffeine can cause anxiety, and then aggravate feelings of depression when the caffeine wears off A processed food diet can increase a child or teen’s risk for anxiety or depression Weight gain can cause body image issues and impact self- esteem Be mindful of eating disorders in adolescents Anorexia Bulimia Binge eating disorders

Summary Importance of nutrition How to plan a healthy meal Eating better on a budget Tips for healthy eating habits Healthier substitutions Picky eaters, food rewards and foods that affect mood

Questions?