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Session 3: What to Feed My Family: ENERGY IN

This session provides recommendations for daily eating, reducing fat and added sugar, and understanding nutrition facts labels. It also introduces GO, SLOW, and WHOA foods and offers healthy meal choices and recipes.

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Session 3: What to Feed My Family: ENERGY IN

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  1. Session 3: What to Feed My Family: ENERGY IN Session 3: What to Feed My Family: ENERGY IN Chapter 6 | Parent Program Training

  2. Overview of Session 3 • Recommendations for daily eating • Reduce fat and added sugar • Nutrition Facts label • GO, SLOW, and WHOA foods • Healthy meal choices & recipes

  3. Managing ENERGY IN The 2005 Dietary Guidelines for Americans recommend: • Fruit • Vegetables • Whole grains • Fat-free & low-fat milk & milk products • Lean meats, poultry, fish, beans, and nuts • Foods low in fats, cholesterol, sodium, & added sugar

  4. Recommendations for Daily Eating • USDA Food Guide • NHLBI DASH (Dietary Approaches to Stop Hypertension) Eating Plan • Estimated Calorie Requirements

  5. Ways toReduce Fat & Added Sugar • Reduce intakeof fat & added sugars • Reduce the portion size of foods high in fat & added sugar • Substitute foods that are high in fat & added sugar with low-fat & low-sugar alternatives

  6. Reducing Fat & Added Sugar Intake 1 gram of fat = 9 calories 1 gram of sugar = 4 calories

  7. Food High in Fat and Sugar • Fried foods • Fatty meats • Milk products made with whole milk (whole milk, cheese) • Added fats in cooking and at the table (oils, butter, • margarine) • Soda and sweets (doughnuts, cake, cookies, ice cream, • candy) • Sugar-added foods (cereal, baked goods, snacks)

  8. Nutrition Facts Label

  9. GO, SLOW, & WHOA Foods • GOfoods are lowest in fat & sugar, & relatively low in calories • SLOWfoods are higher in fat, added sugar, & calories • WHOAfoods are highest in fat, added sugar, & calories

  10. GO, SLOW, & WHOAFoods Chart

  11. How Food Is Prepared Is Important

  12. U R What U Eat Child-friendly adaptation of GO, SLOW, and WHOA Foods Chart Download U R What U Eat

  13. We Can! Tip straight from the community Use Visuals of GO, SLOW, & WHOA Foods Bring in pictures of food or actual food items to use as visual aids when describing the foods in each group The Center Helping Obesity in Children End Successfully (C.H.O.I.C.E.S.) (Kennesaw, GA) We Can!General Community Site

  14. Cutting Back on Fats 3 oz. sausage Approximately 300 calories 3 oz. skinless chicken breast Approximately 140 calories

  15. Reducing Sugar Intake 5 lbs. sugar 5 lbs. sugar 5 lbs. sugar 5 lbs. sugar 5 lbs. sugar 5 lbs. sugar If you drink 1 regular soda (12 oz.) every day, how much sugar is that in a year? 30 lbs of sugar! How much weight would you lose in 1 year after switching from 1 regular soda (12 oz.) to water or calorie-free beverages? *Based on 150 calories for an average can of soda About 15.5 lbs.!*

  16. We Can! Tip straight from the community Show the Sugar in Beverages Create a 3-D poster or other visual aid to help parents “see” the sugar in various beverages Sleeping Ute Diabetes Program (Towaoc, CO) We Can!General Community Site

  17. Healthy Meal Choices • Recipes for preparing healthy meals • Sharing challenges & successes

  18. We Can! Tip straight from the community Supermarket Field Trips Organize atrip to your local supermarket so parents can learn how to shop for healthy foods. A nutritionist or program facilitator can lead the tour. SANOS Puerto Rico (Caguas, PR) We Can!City A We Can! participant in Georgia takes the advice of our Puerto Rico site and explores healthy options at the grocery store.

  19. We Can! Prepare Healthier Recipes • How were fat & sugar reduced in the recipes? • How can you reduce fat & sugar in your own recipes?

  20. We Can! Tip straight from the community Use Culturally Relevant Recipes Use the Heart Healthy Home Cooking African American Style cookbook to practice recipe substitution in popular dishes like Mock-Southern Sweet Potato Pie New Beginning Ministries Church (Memphis, TN) We Can! Intensive Community Site

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