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Although many convenience foods are healthy, some can be high in fat and sodium, so check ... Fun & Family Recipe Ideas. Kraft Food and Family. www.kraftfoods.com ...
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Slide 1:HEALTHY SUMMER EATING
Randy Herman DTR, SNS Child Nutrition Services Norfolk Public Schools
Slide 2:Balance Your Diet - MyPyramid.gov
One size doesn't fit all. MyPyramid Plan offers you a personal eating plan with the foods and amounts that are right for you. Use MyPyramid to help you: Make smart choices from every food group. Find a balance between food and physical activity for you and your family. Get the most nutrition out of your calories. Stay within your family’s daily calorie needs.
Slide 3:Tips For Families - Eat Right
Make ˝ your grains whole Vary your veggies Focus on fruits Get your calcium-rich foods Go lean with protein Change your oil Don’t sugarcoat it
Slide 4:Tips For Families - Exercise
Set a good example Take the President’s Challenge as a family Establish a routine Have an activity party Set up a home gym Move it!! Give activity gifts
Slide 5:Make Meal Time, Family Time
Always try to sit down as a family Catch up on activities of the day Avoid eating in front of the television Take advantage of nice weather
Slide 6:Portion Control – Portion Distortion
BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?
140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameterSlide 7:BAGEL
20 Years Ago Today
An 85 pound child swimming for 80 minutes will burn the extra 210 calories. Calories In = Calories Out CHEESEBURGER 20 Years Ago Today 333 calories How many calories are in today’s cheeseburger? Calorie Difference: 257 calories 590 calories CHEESEBURGER 20 Years Ago Today 333 calories Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out An 85 pound child will have to ride their bicycle 90 minutes in order to burn the extra 257 calories?* SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs? Calorie Difference: 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs SPAGHETTI AND MEATBALLSSlide 14:FRENCH FRIES
20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?
610 Calories 6.9 ounces Calorie Difference: 400 Calories FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces An 85 pound child needs to play basketball for 65 minutes in order to burn those extra 400 calories?* Maintaining a Healthy Weight is a Balancing Act Calories In = Calories OutSlide 17:Portion Control
Use MyPyramid to determine the correct portion Eat foods in moderation Eat a variety of foods, including lots of fresh fruits and vegetables
Slide 18:Quick, Nutritious Meals
Slide 19:Quick Nutritious Meals
Start your child’s day with an energy-boosting breakfast. Many families don’t take the time to sit down and enjoy breakfast, but it’s the most important meal of the day. Studies show that those who eat breakfast actually perform better throughout the day, and tend to overeat less. Set aside a few minutes each morning to put together a quick and easy breakfast. You will not only get a head start on meeting your nutritional needs, you’ll set a pattern for keeping your energy level up all day.
Slide 20:Quick Breakfast Ideas
Two whole wheat toaster waffles topped with ˝ cup of applesauce. Two slices of rye or wheat toast spread with 1 tablespoon of peanut butter and jelly or jam One toasted whole-wheat English muffin with a scrambled egg and low-fat cheese. Fresh fruit and nonfat yogurt smoothie. A bowl of enriched cereal with low-fat milk topped with fresh fruit.
Slide 21:A Common Myth About Snacking
“Snacking is not good for you” On the contrary, snacking takes the edge off hunger that occurs in between meals. The body’s fuel supply typically runs out within 4 to 6 hours after eating a meal. If you don’t eat you feel your energy level drop. Children, especially active children, need to snack to restore energy levels.
Slide 22: High fat, high sugar snacks give you a burst of energy & then let you down quickly. Snacks such as Danish, doughnuts, snack cakes, cupcakes, chips, soft drinks and candy should be eaten LESS OFTEN. Snacks rich in vitamins & nutrients should be eaten MORE OFTEN.
Make Your Choices Count!
Slide 23:Healthy Snack Options
Fresh fruit Vegetable sticks Mini-boxed raisins Rice cakes Fruit & nut trail mix Graham crackers Low-fat granola bars Whole grain pretzels Low-fat, multi-grain muffins Low-fat yogurt 100% juice boxes
Slide 24:Fast Doesn’t Mean Fat!
Slide 25:Make Wise Fast Food Choices
Compare Your Choices- Double Ľ Pounder w/ Cheese: 770 calories, 47 grams of fat Big Mac: 600 calories, 51 grams of fat Ľ Pounder w/ Cheese: 540 calories, 29 grams of fat Double Cheeseburger: 490 calories, 26 grams of fat Filet-o-Fish 380 calories, 18 grams of fat McChicken 360 calories, 16 grams of fat Cheeseburger: 330 calories, 14 grams of fat Hamburger 250 calories, 9 grams of fat 6 pc. Chicken Nuggets 250 calories, 15 grams of fat
Slide 26:Make Wise Fast Food Choices
Compare Your Choices- Combos S – Double Cheeseburger, Small Fries, Small Coke 720 calories, 37 grams of fat M – Quarter Pounder w/ Cheese, Medium Fries, Medium Coke 1100 calories, 46 grams of fat L – Double Quarter Pounder w/ Cheese, Large Fries, large Coke 1600 calories, 72 grams of fat
Slide 27:Make Wise Fast Food Choices
Compare Your Choices- Desserts Oreo McFlurry 560 calories, 16 grams of fat Hot Fudge Sundae 330 calories 10 grams of fat Apple Pie 270 calories 12 grams of fat Vanilla Ice Cream 130 calories 3.5 grams of fat Fruit & Yogurt Parfait 130 calories 2 grams of fat
Slide 28:Planning Ahead for a Healthy Diet
Slide 29: Learning to eat right is really quite easy, despite the demands on your time. With just a little thought and advance planning, we can all enjoy a nutritious balanced diet. Remember…. MyPyramid Shop Smart Plan ahead Quick, healthy ways to cook
Skills for Eating on the Run
Slide 30:Shop Smart! Ready made foods may cost more, but they are worth it if you’re short on time. Be a careful shopper when it comes to time saver items. Although many convenience foods are healthy, some can be high in fat and sodium, so check the labels. Make a list of meals. Prepare your shopping list. Set aside time on the weekend. Shop for produce.
Slide 31:Quick, Healthy Ways to Cook
Grilling Stir-Frying Crock Pots Baking Broiling Steaming
Slide 32:Brown-Bagging It
Use a variety of foods from the food groups. Watch calories and fat contents of the foods you pick. Swap mayonnaise and butter for mustard or light dressings. Use whole-grain bread when making sandwiches. Choose low-fat meat such as lean roast beef, poultry, or water-packed tuna. Pack healthy extras such as raw fruits and veggies and low-fat cookies (fig bars).
Slide 33:Car Travel
If you are traveling a long distance, shop for snacks before you leave so that you don’t end up with only high-fat choices on the road. Pretzels, bagels, breadsticks, fig bars, low-fat or non-fat yogurt, baby carrots, celery sticks and dried fruit are easy to eat in the car.
Slide 34:Hotel
While staying in a hotel, order your breakfast choice a la carte to avoid temptations on the buffet. Take some mini boxes of cereal and fresh fruit with you back to your room.
Slide 35:Fun & Family Recipe Ideas
Kraft Food and Family www.kraftfoods.com E-mails Monthly Magazine Fun, Nutritious Family Recipes
Slide 36:Sources:
Calorie King www.calorieking.com Kraft Food and Family www.kraftfoods.com MyPyramid www.mypyramid.gov National Heart, Lung and Blood Institute http://hp2010.nhlbihin.net/portion/
Slide 37:
Have a Wonderful Summer!!!
