Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center.
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Transcript of Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center.
Healthy Eating:Tips for the Whole Family
Drexel University Nutrition Center
Project Sponsors
•School District of Philadelphia
•Nutrition Center, Department of Biology, Drexel University
•USDA project funded through the Food Stamp Program
Eat.Right.Now Nutrition Education Program
• Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community
• Official Nutrition Education Program of the School District of Philadelphia
• Nutrition activities provided by trained nutrition educators
What We Do
• Nutrition education in the classroom
• Nutrition lessons for teachers
• Health fairs, Science fairs
• Assembly programs
• Girls and Boys Clubs
• Cooking clubs
• Fruit markets
• Training for School Personnel
• Home and School meetings
• Parent workshops
• School Health Council
• Sports Nutrition
• Career Fairs
Prevalence of Overweight in Youth
Overweight Youth = Obese Adults
0
10
20
30
40
50
60
70
80
Percentage
Preschool
School-age
Adolescent
National Institute for Health Care Management, Nov 2003
We must intensify our efforts for early identification and early prevention of overweight and obesity, or we are going to have the first generation of children who are not going to live as long as their parents.
George Blackburn, MD, Associate Director, Division of Nutrition, Harvard Medical School
Why Prevention is Necessary
Benefits of Healthy Eating
• Better School Performance
• Developmental growth
• Prevention of overweight
• Prevention of chronic disease
Prevent Chronic Disease
Choose healthy foods to prevent:
• High blood pressure
• High cholesterol
• Heart disease
• Stroke
• Diabetes
• Cancer
• Weight gain
Healthy artery = normal blood flow
Plaque deposits = less blood flow
Energy Imbalance•More foods available everywhere
•More meals out (bigger portions)
•More sugar-sweetened beverages
•Successful food advertising
•More TV
•More car travel
•Fewer Physical Education classes
•Fewer safe walking/biking routes
•Lower perception of safetyIncreased Energy (Calorie) Intake
Decreased Energy Expenditure
The BAD News …
100 extra calories per day
10 pound weight gain per year
University of Nebraska–Lincoln Extension
• Weight gain can be prevented
– Eat Less
– Move More
– Strive for 2-1-5
The Good News …
Ways to eat 100 less calories
• Try 100 calorie snack packs • Enjoy canned fruit packed in water or
light syrup instead of heavy syrup• Choose tuna in water instead of tuna in
oil• Choose your piece of sheet cake from the
middle• Select 6-inch tortillas instead of
12- inch www.americaonthemove.org
Ways to eat 100 less calories
• Select nonfat (skim) or 1% milk instead of whole milk
• Replace 8 ounces of a soft drink or fruit drink with water
• Limit meat portions to 3-4 ounces• Leave 3-4 bites on your plate• Eat slowly
www.americaonthemove.org
Average Calories
12 ounces soda150 calories
1.5 ounces candy bar 200 calories
medium fries460 calories
medium donut 240 calories
University of Nebraska–Lincoln Extension
Move More
• Be more physically active– 30 to 60 minutes of physical activity
recommended on most days
• Wear a pedometer (step counter)
• Add 2000 steps to your day
Ways to add 2000 steps
• Walk around the outside aisles of the grocery store before shopping
• Pass by the drive-thru window and walk into the bank or restaurant
• Pace around your house while talking on the phone
• March in place while watching your favorite TV show
• Take the stairs more often
www.americaonthemove.org
Strive for 2-1-5
•2 hours or less of screen time– Avoid television, computer in
child’s bedroom
•1 hour physical activity
•5 servings of fruits and vegetables
2005 Dietary Guidelines:
•Make 1/2 your grains whole grains.
•5 to 9 servings of fruits and vegetables.
•2-3 servings of calcium- rich foods.
•Go lean with protein.
•Know your fats.
My Pyramid
Key Messages
• Make smart choices from every food group
• Choose a variety of foods
• Get the most nutrients from your calories
• Reduce intake of added sugar
• Keep a balance between food intake and physical activity
SERVINGS vs. PORTIONS
Some Serving Size Examples:
Small computer mouse 1/2 cup chopped fruit
Two 9-volt batteries 1 1/2 ounces of cheese
Deck of cards 2-3 ounces of meat
Baseball 1/2 cup cereal
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
BAGEL
20 Years Ago Today
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
SODA
20 Years Ago Today
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
20 Years Ago Today
Calorie Difference: 290 calories
500 calories 4 ounces
MUFFIN
210 calories 1.5 ounces
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
20 Years Ago Today
270 calories 5 cups
POPCORN
630 calories11 cups
Calorie Difference: 360 calories
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
Reading Labels• Check serving size and
servings per container• Check calories• Percent Daily value (%)
– 5% is Low – 20% is High
• Aim for low % for fat, saturated fat, cholesterol, and sodium
• Aim for high % for fiber, calcium, iron, vitamin A, and vitamin C
Tips for Parents
• Get children involved.
• Be persistent when offering new foods!
• Aim for regular family mealtimes.
• Have pleasant conversations at mealtime.
More Tips for Parents
• Model good eating habits.
• Encourage your children to eat breakfast.
• Keep healthy, tasty foods and snacks easily available.
• Turn off the TV during meals.
Setting Healthy Goals
• Be specific• Put it in writing• Set realistic goals• Develop an action plan• Believe in yourself• Be flexible• Reward yourself
Any questions??