Nutrition 101 for Parents Teachers and Students

Nutrition 101

Why Are We Here?• Obesity is the #1 health problem facing our children today• Nearly 1 in 3 children & adolescents are overweight or at

risk of being overweight– Rates are higher among African Americans & Latinos

• Overweight + obesity rates among children*: – Downey: 40.1%– Norwalk/La Mirada: 46.5%– Bellflower: 42.7%

• If current trends continue, our children may be the 1st generation to have a shorter life span than their parents!

* Data source: “Overweight and Obesity Among Children by California Cities, 2010.”

Obesity Related Problems

• Cardiovascular Disease• Hypertension• Insulin Resistance• Type 2 Diabetes• Certain types of

Cancers• Sleep apnea• Premature death• Depression

• Respiratory Difficulties

• Skin Problems• Stroke• Chronic Musculo-

skeletal problems• Gallbladder disease• Osteoarthritis• Increased surgical risk

What’s New?

MyPyramid

Three Key Messages

• Balancing Calories

• Foods to increase

• Foods to reduce

Message #1: Balancing Calories

• ENJOY Your Food,

but Eat Less

• Avoid Oversized

Portions (Food and

Drinks)

Cheeseburger

20 Years Ago Today

333 calories How many calories are in today’s cheeseburger?

Calorie Difference: 257 calories

590 calories27 gm fat

20 Years Ago Today

333 calories12 gm fat

Cheeseburger

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

How long will you have to lift weights in order to burn the extra 257 calories?*

*Based on 130-pound person

If you lift weights for 1 hour and 30 minutes,you will burn approximately 257 calories.*


Calories In = Calories Out

French Fries

20 Years Ago Today

210 Calories2.4 ounces

How many calories are intoday’s portion of fries?


Calorie Difference: 400 Calories

20 Years Ago Today


French Fries

How long will you have to walk leisurely in order to burn those extra 400 calories?*


Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out


If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*

Calories In = Calories Out

Enjoy — But Eat Less!

Message #2 : Foods to Increase

• Make half your plate fruits and vegetables.

• Make at least half your grains whole grains.

• Switch to fat-free or low-fat (1%) milk.

Vegetable Group

Fruit Group

Grains Group

Protein Group

Some Suggestions:

• Fish twice per week

• Tofu or beans as the

main dish

• Nuts and seeds as

snacks

Plant vs. Animal Protein

Plant• Fiber• No Cholesterol• Lower in saturated

fat

Animal• No fiber• Contains

cholesterol• Higher in saturated

fat

Dairy Group

• Skim the fat• Limit sweet dairy foods

– Flavored milk, fruit yogurts, puddings, ice cream

• Lactose free options– Soy milk, leafy green

vegetables

…What about cream cheese, sour cream and butter?

Message #3: Foods to Reduce

• Compare sodium, sugar, and fat in foods like soup, bread, and frozen meals and choose the foods with lower numbers.

• Drink water instead of sugary drinks.

Foods to Reduce: Salt

Name that Food!

The #1 source of added sugar in the American diet is sugary drinks

Foods to Reduce: Sugar

Health Consequences

Strong evidence shows that children and adolescents who consume more sugary drinks have higher body weight compared to those whodrink less.5

5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.

Sugary Drinks Overview

Each year, the average California adolescent consumes the equivalent of 39 pounds of sugar from sugary drinks.5

5. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.


Adults who drink one or more sugary drinks a day are 27% more likely to be overweight than adults who do not drink sugary drinks.5

5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.


In California:•62% of adolescents•41% of children•24% of adults Drink one or more sodas per day.6

6. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.

Super Size

233 calories20 ounces

76 calories6.5 ounces

40 years ago Now And sometimes even…

466 calories40 ounces

What are sugary drinks?

REAL FRUIT BEATS FRUIT JUICE

1 medium-sized apple60 calories

3 grams of fiberHelps you feel full

1 cup (8 oz.) of apple juice110 calories

No fiberDoesn’t fill you up

Reading the Nutrition Label

How many teaspoons of sugar do youthink is in a typical 20 ouncebottle of soda?

Answer: 17 teaspoons of sugar – or more.

Reading a Nutrition Facts Label

How many servings per container are in the bottle?Answer: One serving.

How much sugar is listed?Answer: 69 grams of sugar.

How many teaspoons is that?

Calculating Teaspoons

Grams of sugar ÷ 4 = teaspoons of sugar

69 grams of sugar ÷ 4 = 17 teaspoons of sugar

Note that this is per serving.Teaspoons of sugar per serving

x Servings in container= Teaspoons of sugar in container

The Many Names of Sugar

• Sucrose• Fructose • Dextrose• Maltose• High Fructose

Corn Syrup

• Syrup• Molasses• Honey• Sugar• Organic Cane

Sugar• Brown Sugar• Agave Syrup

Rethink Your Drink Campaign

Key Messages:•Drink water instead of sugary drinks

•Make the switch to fat-free or low-fat (1%) milk.

•Select 100% fruit juice, in limited amounts (children 4-6 oz./day, adults up to 8 oz./day).The 2010 Dietary Guidelines for

Americans

What can I drink instead of a sugary drink?Try these…•Water – Plain or flavored with added fruit, vegetables and herbs•Unsweetened seltzer water or unflavored sparkling water •Unsweetened tea (iced or hot)•Unsweetened coffee (iced or hot)•Fat-free or low-fat (1%) unflavored milk

Questions?

Nutrition 101 for Parents Teachers and Students

Education

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