Jen Sletten, MA, RD, wellnessgal@yahoo

1. Jen Sletten, MA, RD, wellnessgal@yahoo.com 651-226-9747

3. Today’s Presentation Healthy Weight for the Whole Family Benefit From Balance Prevent Mealtime Mayhem Eating on the Run Optimal Nutrition for Kids Optimal Nutrition for Parents Enhancing Your Nutrition ….Further

4. US Food Trends • 68% Americans are overweight. • 32% of children & adolescents are overweight • 17% with Obesity 5% weight loss is considered a success.

5. Unhealthy Eating Trend Busier lifestyles Unmanaged stress levels Less time exercising More time sitting with T.V. & computer

7. Unhealthy Eating Trend We are eating More... 500 more calories/day > than in the 1980’s. Americans haven’t tried a low fat diet. • added dietary fats on a steady rise since the 1970’s. • 70% of kids exceed recommendations for saturated fat. Conflicting nutrition information Harder to prioritize

8. Today’s Presentation Healthy Weight for the Whole Family

9. Healthy Weight for the Whole Family • Prevention of : • heart disease, certain cancers, osteoporosis, joint disease, hypertension, diabetes, stroke, sleep apnea (breathing disorder), and gallbladder disease.

10. Healthy Weight…..What Works???

11. Money back guarantee !! All you do is: apply this fat burning miracle cream …....then run 10 miles everyday.

12. Healthy Weight…..What REALLY Works???

13. Healthy Weight……Kids • Encourage Activity First • Starts at the Grocery Store • Limit Sugar • Avoid Fast Food • Role Model • Family Goals vs Individual Goals • Good Sleep Habits • Focus on Health vs the Scale

14. Tips to Boost Metabolism • Don't skip meals ! . ….Eat every 4 hours. • Don't under-eat....avoid yo- yo dieting. • Breakfast is a must ! • Adequate protein & fluids. • Balanced carbs, protein, fats, & fiber. • Build muscle…and increase activity. • Limit saturated fats.

15. Bolded foods contain significant Omega 3 Fatty Acids which are beneficial for heart health and found to reduce inflammation linked with various disease processes. Trans fats - labeled as partially hydrogenated oils. Limit if one of top 3 ingredients listed.

17. Fitness Suggestions • Take the stairs instead of the elevator. • Park far away (less stressful anyway). • Take a family walk together after dinner. • Treat yourself to an aerobic video. • Walk around your home briskly. • Do 10 bicep curls and overhead presses with vegetable cans as weights.

18. Today’s Presentation Benefit From Balance

19. US Food Trends- kids • 25% of teens drink 2-3 cans of pop/day • 15% of preschoolers drink ¾ -1 can of pop/day • 46% consume no fruit in 4 consecutive days. • Kids eat 7 refined grain servings/day but only .9 whole grains/day (40% of kids none).

20. Benefit From Balance Make half your grains whole. Vary your veggies. Focus on fruits. Make wise dietary fat choices. Get your calcium-rich foods. Go lean with protein. Know the limits on salt and sugars

21. Benefit From Balance Balance at each meal & snack • Carbohydrates 40-55% • Protein 15-30% • Healthy fats 15-40% • Fiber & fluids (age of child + 5 gms) adults 35gms • If a child has a food sensitivity and a food group is restricted……please please replace nutrients lost with other food sources: • Vegetarian - Dairy - Gluten

22. Benefit From Balance

23. Today’s Presentation Prevent Mealtime Mayhem

24. Prevent Mealtime Mayhem • The 5:00 hour !! Get the kids involved • Order pad • Mix/Stir/Chop • Setting the table, wash the table • Label comparison – carbohydrate boxes • Washing dishes • Veggies & dip

25. Prevent Mealtime Mayhem • Come to the table hungry - veggie snack only. • 3 components to each meal • a protein, a carb, a fruit or veg • It can take 10 or more introductions to a new food before your child will touch or taste it. • Consider foods that puree well – secretly add. • Role Model. • Discuss the “one bite rule”. Commit to Mealtimes; keep them happy

26. Parents are responsible for: WHAT foods are offered, WHEN foods are offered, and WHERE foods are offered. Children are responsible for: WHICH foods they eat, and HOW MUCH food they eat

27. Today’s Presentation Eating on the Run

28. “Eating On The Run” Reality…... • Prioritize • Plan • Partially Pack

29. “Eating On The Run” Reality…... • Power snacks & cereals • Low in fat (<3gms) • High in fiber (>2gms) • Protein (> 4gms)

30. “Breakfast On The Run” Reality…... • Set alarm 10 minutes earlier • Assign a smoothie maker • Cereals in sight – teach labels • Lack of variety is ok • Prepackaged prep work • Any lunch/snack food can fit

31. “Eating On The Run” Reality…... • Prioritize • Plan • Partially Pack • Power Snacks • Practice Healthy Eating out Guidelines

32. Eat Right When Dining Out • Change your dining out philosophy. • "Plan" to be healthy. • Control serving sizes. • Ask Ask Ask. • Remember every little healthy choice counts ! • 1 TBSP butter, mayo, or dressing is ~ 100 calories. • each bite of a known less healthy choice is ~ 100 calories - so each bite left behind adds up.

33. Today’s Presentation Optimal Nutrition for Kids

34. Optimal Nutrition for kids • Healthy weight. • Encourage an overall balanced diet. • Offer iron sources. • Calcium counts. • Discourage restrictive dieting & promote a positive body image.

35. Offer Iron Sources • Teens & females - highest risk for deficiency. • Only 13.5% of girls and 36% of boys age 12-19 get the RDA of calcium. • Iron deficiency decreases immune function and academic performance. • Undesirable symptoms include: short attention span, irritability, and fatigue.

36. Iron Sources meats, whole grains, beans, dried fruit, oatmeal, & fortified cereals Take with Vitamin C sources to enhance absorption

37. Vitamin C Food Sources oranges lemons kiwi green & leafy vegetables tomato potato cauliflower soy

38. Calcium Counts Build strong teeth & bones and protect against osteoporosis. Only 14% of girls & 36% of boys ages 12-19 get the RDA of Calcium 1 2 6 7 6 1 4

39. Calcium Sources Each counts as 1 serving (~ 300mg calcium) milk ~ 1 cup pudding ~ 1 cup yogurt ~ 1 cup ice cream ~ 1 1/2 cup cheese ~ 2 oz cott. Cheese ~ 2 cup tofu ~ 1 cup spinach ~ 1 cup fortified juices & soy milk

40. Calcium Counts

41. Vitamin D Milk Yogurt Fish Eggs Fortified cereals Sun exposure Helps bone absorb Calcium Food & Mood component A fat soluble vitamin (needs dietary fat for absorption)

42. Promote A Positive Body Image • Body image linked to self- esteem. • Teens focused on developing the “right body” are at risk unhealthy eating patterns. • 5% of high school girls have an eating disorder diagnosis (1 in 25).

43. Dangers of Restrictive Diets • Slow growth. • Muscle and bone deterioration. • Constipation • Weakened immune system Decreased efficiency of enzymes = Diarrhea • dry skin, dull looking hair. • Interferes with reproductive system. • Yo- yo dieting muscle loss = decreased metabolism = wt gain later

44. Dangers of Restrictive Diets • Irritable, tired, & less attentive if anemic. • Depression (Vit D, B-vits, carbohydrates) • Dehydration • Initial weight loss (up to 15%) is from fluid loss caused by the kidney’s attempt to rid itself of excess ketones. • Ketoacidosis can cause dizziness, fainting, headaches, mental confusion, nausea, fatigue, sleep problems, and bad breath.

45. Today’s Presentation Optimal Nutrition for Parents

46. Optimal Nutrition for Parents • Healthy Weight • Energize With Balance • Disease Prevention • Good Mood From Food • Anti Aging

47. Energize With “Balance” • Normalize blood sugars and hormone levels. • Protein as “staying power”. • Fiber for feeling of fullness. • Vitamins/Minerals to change food to energy.

48. Make half your grains whole. Vary your veggies. Focus on fruits. Make wise dietary fat choices. Get your calcium-rich foods. Go lean with protein. Know the limits on salt and sugars

49. Disease Prevention Heart Disease • Whole grains, fruits, veg Cancer • Whole grains, fruits, veg Diabetes • Weight control, high fiber High Blood pressure • Whole grains, fruits, veg, dairy Osteoporosis • Calcium/D/mag, activity

50. Good Mood From Food Eat Omega 3 Fatty Acids – go fish! Eat Good Carbs – whole grains! Eat Folate Rich Foods – leafy greens! Eat B 6 Foods – chicken, broccoli, red peppers! Eat Vit D Foods – dairy, fish, eggs!