Raising Food Smart Kids!

1. Raising Food Smart Kids! Presented by: Colleen Loveland, MS,RD, LD, CDE Cooper Clinic

2. News Flash! TX Kids Flunk Fitness 2.6 million students in grades 3-12 tested for fitness (in 6 FITNESSGRAM tests) • 3rd graders • Just 30% of girls scored in the “healthy” range • Just 28% of boys scored in the “healthy” range • 12th graders • Only 8% of girls scored in the “healthy” range • Only 9% of boys scored in the “healthy” range Source: Dallas Morning News, July 2, 2008

3. Childhood ObesityA National Epidemic • Since 1980, obesity rates have doubled among children & tripled among adolescents. • Over 30% are either overweight or obese. Source: Centers for Disease Control and Prevention

4. It has been said that“…today’s generation of children may be the first to have a life expectancy shorter than their parents.”

5. News Flash! Kids’ Diets are “Poor”! • 63% (ages 2-9) of those children were not eating the recommended amount of fruit • 78% of those children were not eating the recommended amount of vegetables -USDA’s Healthy Eating Index

6. News Flash! Calcium in Crisis THEN… In the 1950’s, kids had 3 cups of milk for every cup of soda… TODAY… That ratio is reversed, meaning they are getting all the calories and none of the nutrients

7. The Best Strategy Carbohydrates energize Proteins sustain Fats satisfy

8. WholesomeCarbohydrates Volume of Vegetables Think Buckets Focus on Fruits Grains/Starches: Get on a Roll with Whole Grains

9. Fiber Gender/Age            Fiber 1–3 years                 19 4–8 years                 25 9–13 yearsFemale:                 26Male:                     31 14–18 yearsFemale:                 29Male:                     38

10. Whole Grains: The Sad Truth Project EAT (Eating Among Teens) • Consumed less than 1 serving per day • Lack of access in home, school and restaurants • Availability linked to: • Taste for non whole grain foods • Increase fast food consumption JADA: 2010, 110:230-237

11. Get on a Roll… with 3+ servings of whole grains • A serving is: • 1 slice whole wheat bread • ¾ cup whole grain cereal • ½ cup oatmeal • ½ cup whole wheat pasta, brown rice, corn • 4 - 6 whole grain crackers • 1 corn or whole wheat tortilla • 4 cups popcorn

12. SustainedBy Protein • Choose poultry, fish, pork tenderloin & lean cuts of red meat • Boost iron absorption by adding a source of vitamin C at meals • Beans, legumes & nut butters • 2-4 cups of fat-free or low-fat dairy per day

13. Calcium, Kids, and a Crisis • Only 13.5 percent of girls and 36.3 percent of boys ages 12 to 19 in the US get the recommended daily amount (RDA) of calcium (USDA). • Nearly 90 percent of adult bone mass is established by the end of this age range.

14. Calcium Daily Needs: • Ages 1-3: 500 mg/day • Ages 4-8: 800 mg/day • Ages 9-19: 1300 mg/day

15. New Guidelines Most children after age 1 can be given 2% milk instead of whole milk. American Academy of Pediatrics July 2008, AAP's official journal Pediatrics 

16. The Vitamin D Connection • The key that unlocks the door for calcium absorption • Needs: 400 IU • Sources: • Exposure to sunlight • Dairy, fortified OJ, salt water fish • Multivitamin supplement

17. Food Guidance Systemwww.MyPyramid.gov

18. For overall healthy eating and weight management ½ -1 cup green vegetables(e.g. broccoli) 1/2 cupvegetables or fresh fruit 3 oz. lean protein(e.g. meat, fish, or poultry) ½ cup starch(e.g. wild rice, beans, potatoes, pasta)

19. Normal Eating • Normal eating is going to the table hungry & eating until you are satisfied. • Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary & restrictive that you miss out on enjoyable food. • Normal eating is leaving some cookies on the plate because you know you can have some again tomorrow, or eating more now because they taste so wonderful. Ellen Satter

20. Parenting Styles Permissive = “Nutritional neglect” Authoritarian = Rigid restriction and control Authoritative = Encourage healthy foods while giving choices

21. Gold Star Feeding Relationship • Parent’s Responsibilities (Provider) • Manage the food environment • What (nutritious food) • When (regularly scheduled) • Where (at home or out)

22. What you say will speak to your kids… what you DO will scream to them. Author unknown

23. Lead the way… • Take moderate portions of food • Don’t skip meals • Eat SLOWLY – don’t gobble • Eat fruit for dessert • Don’t skip the veggies in favor of meat and potatoes

24. Lead the way… • Don’t drink soda at meals if you expect your child to drink milk or water • Don’t pig out when you eat out • Don’t eat candy bars as a regular snack

25. Lead the way… • Do you eat in front of the TV? • Can you watch TV without snacking? • Do you spend hours surfing the internet? • Do you choose TV over outdoor activities? Be a role model – get moving!

26. Develop a New Food Attitude • There’s no such thing as a perfect diet • Make evolutionary vs. revolutionary change • Provide a variety of nutritious food • Take charge of the grocery cart • Buy fewer foods high in fat and sugar • Don’t nag about unhealthy choices

27. A New Food Attitude • Plan structured meals and snacks • Make meal time family time • Turn off and tune in! • Reward with praise and fun activities instead of food • Don’t makebroccoli the “bad boy”

28. Banish the Bribe Studies have shown that rewarding your child for eating a particular food will actually lead to a greater dislike of that food over time.

29. Expand Your Child’s Menu Expose children to a wide variety of foods and flavors (even some that you don’t like)…in small doses. Studies show that children do not accept a new food until they’ve been served it an average of 10 times (sometimes 20). Source: AAP

30. Turning “Yuck” into “Yum” • Include familiar foods • Take advantage of growth spurts • Introduce one food at a time • Dress up your vegetables • Kids like to “dip” • Put kids in the kitchen • Encourage the “one bite” rule… • Don’t hover

31. Parenting the Picky Eaters • Avoid the power struggle • Don’t obsess about food “jags” • Build on the positives • Don’t label • Don’t force food • Don’t be a short-order cook • Beware of over snacking • Add a dash of patience

32. Emotional Impact • Overweight children = similar levels of depression as children undergoing active cancer treatment. Schwimmer et al., 2001 • Research shows that “bullying” is the top "health" concern among parents with overweight and obese children. September 2008, University of Michigan

33. The Ingredients of a Bad Diet • Too strict and over-controlling your child’s eating • Extreme calorie restriction • Skipping meals • Short term • Focus on weight loss only • No increase in activity

34. Keys to Success • Nutrition you can live with • Mentally manageable • Flexible and forgiving • Not deprivation, but liberation through moderation

35. Lending a Helping Hand • No such thing as good or bad foods • Must be a family affair • Subtle changes • Set goals • Progress, not perfection • Recognize triggers • Keep it positive

36. Healthy Habits • The 20 minute rule • Mindful versus mindless eating • No eating in front of screens • Get moving Mindless Eating

37. Shaping a Healthy Eating Environment • Offer lower fat versions of your child’s favorite foods • Eat in more often • Have extra vegetables, salad and fruit on the table • Portion management • Manage liquids • Pre-plate meals in the kitchen • Balance treats

38. Party Time! • Occasional sweet treats are ok! • Find a balance – (have a cupcake now, but have an apple later) • “No thanks” on seconds • Focus on fun, not just on food

39. Stingy with Starches 1 cup rice ~ 220 cal vs. 1 cup veggies ~ 50 cal 1 large potato ~ 300 cal + 2 rolls ~ 320 cal 620 calories from starches

40. Bagel • 25 years ago: • 140 calories • 2 inch diameter • Today: • 350 calories • 6 inch diameter Calorie difference: 210

41. Blueberry Muffin • 25 years ago: • 210 calories • 1.5 ounces • Today: • 500 calories • 4 ounces Calorie difference: 290

42. Chocolate Chip Cookie • 25 years ago: • 55 calories • 1.5 inch diameter • Today: • 500 calories • 3.5 inch diameter Calorie difference: 445

43. Popcorn (Small) • 25 years ago: • 270 calories • 5 cups • Today: • 670 calories* • 11 cups • with 2 Tbsp. buttery topping add 260 cal. Calorie difference: 400 • F.Y.I. today’s “large” will cost you: • 1600 cals • 20 cups

44. Label Trickery Serving Size: 13 sandwiches Calories: 160 Servings per Container: 3.5 (Therefore…total calories 560!)

45. Worst Wrap • T.G.I. Friday’s BBQ Chicken Wrap • 1720 calories • Eat This Instead!Dragon Fire Chicken • 420 calories Source: “20 Worst Foods in America 2010” Men’s Health Eat This, Not That Newsletter. David Zinczenko Editor-in-Chief of Men’s Health with Matt Goulding. http://www.menshealth.com/eatthis/20-Worst-Foods-2010/index.php?cm_mmc=ETNTNL-_-2010_01_05-_-MainBlk-_-NA-_-07

46. Worst Sit-Down Kids Meal • Cheesecake Factory Kids’ Pasta with Alfredo Sauce • 1,806 calories • 86 g sat fat • 876 mg sodium More calories than 40 Chicken McNuggets • Eat This Instead!Kids’ Pasta with Marinara Sauce • 517 calories • 1 g sat fat • 569 mg sodium Source: “20 Worst Foods in America 2010” Men’s Health Eat This, Not That Newsletter. David Zinczenko Editor-in-Chief of Men’s Health with Matt Goulding. http://www.menshealth.com/eatthis/20-Worst-Foods-2010/index.php?cm_mmc=ETNTNL-_-2010_01_05-_-MainBlk-_-NA-_-07

47. Progress - Not Perfection • Sensible splurging – structured cheating • Allow one splurge meal / week • Have only what you love • Make better bad choices • Manage portions: cut in half (don’t take home) ½ enchilada platter + 10 chips = 850 calories

48. Don’t Invite Trouble • Trouble comes when you are really hungry: • Your eyes will be bigger than your stomach • You will be tempted to choose high-calorie foods • Or when you enter the... DANGER ZONE

49. Regular DrinksModified Tall Calories Fat (g) Calories Fat(g) Caffe Latte 190 7 100 0 Hot Choc w/ whip 370 16 190 2 Vanilla Latte 250 6 150 0 Caffé Mocha, Iced 320 17 130 2 Pumpkin Spice Latte 380 13 270 0 White Choc. Frap. 410 16 2403.5 Mocha Frap. Light 140 1 110 1 Venti: Double Choc. Chip Frap. Blended Cream w/whip: 670 cal Starbucks (Grande, 16 oz.) Drinks are modified by choosing skim milk (“skinny”) and no whip topping (“no whip”) Sugar Free Syrup: 0 Cal

50. Beverages = Liquid Candy Big Gulp: Cal: 364 Sugar: 23.5 tsp. Super Big Gulp Cal: 512 Sugar: 32 tsp Lemonade: 8 oz. Cal: 140 Sugar: 7 tsp. Lemonade: 20 oz. Cal: 260 Sugar: 16.5 tsp.