Healthy Eating: Tips for the Whole Family

1. Healthy Eating:Tips for the Whole Family Drexel University Nutrition Center

2. Project Sponsors • USDA project funded through the Food Stamp Program • School District of Philadelphia • Nutrition Center, Department of Biology, Drexel University

3. 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

4. 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 What We Do

5. Prevalence of Overweight in Youth

6. Overweight Youth = Obese Adults National Institute for Health Care Management, Nov 2003

7. Why Prevention is Necessary 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

8. Benefits of Healthy Eating • Better School Performance • Developmental growth • Prevention of overweight • Prevention of chronic disease

9. Prevent Chronic Disease Healthy artery = normal blood flow Plaque deposits = less blood flow Choose healthy foods to prevent: • High blood pressure • High cholesterol • Heart disease • Stroke • Diabetes • Cancer • Weight gain

10. 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 safety Increased Energy (Calorie) Intake Decreased Energy Expenditure

11. The BAD News … 10 pound weight gain per year 100 extra calories per day University of Nebraska–Lincoln Extension

12. The Good News … • Weight gain can be prevented • Eat Less • Move More • Strive for 2-1-5

13. 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

14. 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

15. Average Calories 12 ounces soda 150 calories 1.5 ounces candy bar 200 calories medium donut 240 calories medium fries 460 calories University of Nebraska–Lincoln Extension

16. 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

17. 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

18. Strive for 2-1-5 • 2hours or less of screen time • Avoid television, computer in child’s bedroom • 1hour physical activity • 5servings of fruits and vegetables

19. My Pyramid • 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.

20. 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

21. SERVINGS vs. PORTIONS

22. Some Serving Size Examples: Baseball 1/2 cup cereal Small computer mouse 1/2 cup chopped fruit Deck of cards 2-3 ounces of meat Two 9-volt batteries 1 1/2 ounces of cheese

23. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

24. SODA 20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

25. MUFFIN 20 Years Ago Today 210 calories 1.5 ounces 500 calories 4 ounces Calorie Difference: 290 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

26. POPCORN 20 Years Ago Today 270 calories 5 cups 630 calories11 cups Calorie Difference: 360 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

27. 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

28. Tips for Parents • Get children involved. • Be persistent when offering new foods! • Aim for regular family mealtimes. • Have pleasant conversations at mealtime.

29. 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.

30. Setting Healthy Goals • Be specific • Put it in writing • Set realistic goals • Develop an action plan • Believe in yourself • Be flexible • Reward yourself

31. Any questions??