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Healthy Eating for You and Your Family

Healthy Eating for You and Your Family. Drexel University Department of Biology Nutrition Center. Project Sponsors . USDA project funded through the Food Stamp Program School District of Philadelphia Nutrition Center, Department of Biology at Drexel University . Overview of Lesson.

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Healthy Eating for You and Your Family

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  1. Healthy Eating for You and Your Family Drexel University Department of Biology Nutrition Center

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

  3. Overview of Lesson • Healthy snacking tips • How to use a food label to decide if a snack is healthy or not • Label reading activity • Fast food and fat • How to make healthier fast food choices • Nutrition review game on all 4 sessions

  4. Name that Snack 1. ___________ 2. ____________ 3. ____________ 4. ____________ 5. ___________ 6. ____________ 7. ____________ 8. _____________ 9. ___________ 10. ___________ 11. __________ 12. _________

  5. Name that Snack 1. M&Ms 2. Granola bar 3. Peanuts 4. Potato chips 5. Popcorn 6. Pretzels 7. Cereal & milk 8. Celery, peanut butter & raisins 9.Pb & J sandwich 10. Tortilla chips 11. Sunflower seeds 12. Cookies

  6. Healthy Snacking Tips • Choose smaller portions • Buy smaller bags or containers • Do not eat in front of the television • Choose low fat and low sugar foods • Take time to enjoy your foods • Read food labels

  7. Learning about the Food Label • Serving Size & Servings Per Container • Calories per Serving • Total Fat • Sodium • Total Carbohydrate • Dietary Fiber • Protein • Estimated nutrient needs for 2,000 & 2,500 calorie diets

  8. Reading Labels What is the serving size? 1 cup How many servings per container? 2 How many calories would you consume if you eat the whole package? 500 calories How many grams of fat? 24 grams of fat

  9. Percent Daily Value (%DV) • Shows how a food fits into the daily diet • Based on 2000 calorie diet • Interpreting Percent Daily value • 5% is Low • 20% is High • Fat, saturated fat, cholesterol, sodium should have a low %DV • Fiber, calcium, iron, vitamin A, vitamin C should have a high %DV

  10. Which nutrients have a high %DV? Calcium and sodium Which nutrients have a low %DV? Vitamin C, Vitamin A and Iron Which nutrient does this food completely lack? Fiber

  11. Healthy Snack Choices • Granola bars • Baked tortilla chips & salsa • Peanut butter & celery • sticks • Low fat or skim milk • Graham crackers & milk • Cereal & milk • Low fat yogurt • Veggies and low fat dip • String cheese • Pretzels • Peanut butter & jelly toast • Low fat microwave popcorn • Fruit

  12. Label Reading Activity

  13. Fast Food and Fat How often do you eat fast food? What do you typically order when you go to a fast food restaurant? What do you buy your kids to eat if you take them to fast food restaurants?

  14. What is the problem with eating too much fast food? • Fast food contains a lot of fat, calories, and sodium • Can lead to weight gain and high blood pressure • These health problems can lead to chronic diseases • Diabetes • Heart Disease • Stroke • Some cancers - Kids are at risk for these diseases, too, if they eat excess calories and fat every day.

  15. Types of Fat *We do need some fat in our diet. We should choose healthier types and smaller amounts. Unsaturated Fat (Good) Olive Oil Nuts & seeds Fish Saturated Fat Butter Fat on meats Cookies & cakes Fried chicken French fries & chips Trans Fat

  16. Is it possible to enjoy fast foods and stay healthy? • Eat them less often • Make wiser choices • What are the best choices??

  17. Fast Food Make-Over Before • Quarter pound burger with cheese • Large fries • Milkshake 1630 calories 68 grams fat After • Cheeseburger • Small fries • Diet soda • Fruit and yogurt parfait 720 calories 27 grams fat

  18. Hints for Healthier Fast Food • Choose vegetable topped pizza - skip fatty meat toppings • Choose grilled chicken - skip fried foods • Choose smaller portions - skip “super size” • Other good choices: baked potato, side salads, bean burritos, frozen yogurt • What other Healthy Hints can you think of?

  19. Nutrition Review Game

  20. Nutrition during Pregnancy How many extra calories do pregnant women need to eat per day? • None • 100 • 300 • 800

  21. :15 What is the minimum number of dairy servings a pregnant teenage woman should have every day? • One • Two • Three • Four

  22. Pregnant women are at a higher risk for foodborne illnesses. • True • False

  23. This bacteria grows at refrigerator temperatures and can be found in hot dogs, unpasteurized milk and soft cheeses. • E. coli • Salmonella • Mercury • Listeria

  24. This vitamin prevents neural tube defects in your baby and is found in dark green leafy vegetables, legumes and whole grains. • Vitamin A • Iron • Folic acid • Calcium

  25. Infant Nutrition Mixed formula should be used within how many days? • 1 day • 2 days • 3 days • 5 days

  26. Cereal should be added to the baby’s bottle at 4 months. • True • False

  27. :08 When can you start giving cow’s milk to your baby? • 2 years old • 9 months • 1 year old • 6 months

  28. It is okay to give a newborn a little bit of water in a bottle. • True • False

  29. Nutrition for Toddlers Which one of the following foods is the healthiest snack for you and your family? • Whole grain pretzels • Fruit drink • Fried potato chips • Iced animal crackers

  30. Teaching healthy habits to your toddlers NOW may prevent serious health conditions in the future. • True • False

  31. When reading the ingredient list on the food label, which of the following words does NOT mean whole grain? • Whole grain wheat • Barley • Enriched wheat flour • 100% whole wheat

  32. Calcium can only be found in dairy products. • True • False

  33. Toddlers need to drink whole milk for proper growth and energy up until age two. • True • False

  34. How many servings of calcium-rich foods do moms and toddlers need to ensure they meet their daily recommendations? • 1-3 servings • 4-6 servings • 7-9 servings • 8-10 servings

  35. Healthy Eating Tips Which of the following is NOT a healthy snacking tip? • Eat smaller portions • Read food labels • Eat as fast you can • Do not eat in front of the TV

  36. If potato chips contain 20% of the Daily Value for fat, then they are a healthy snack. • True • False

  37. Which of the following foods is an example of an unsaturated (healthy) fat? • Butter • Fried chicken • Olive oil • Red meat

  38. It is possible to eat fast food and stay healthy. • True • False

  39. Any questions?

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