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Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center Project Sponsors •USDA project funded through the Food Stamp Program. •School District of Philadelphia, Division of Food Services. •Nutrition Center, Department of Bioscience & Biotechnology, Drexel University. “Eat Right Now” • 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. What We Do • Nutrition education in the classroom • Training for School Personnel • Nutrition lessons for teachers • Home and School meetings • Health fairs, Science fairs • Parent workshops • Assembly programs • School Health Council • Girls and Boys Clubs • Sports Nutrition Benefits of Healthy Eating • Better School Performance • Developmental growth • Prevention of overweight • Prevention of chronic disease Prevent Chronic Disease Healthy artery = normal blood flow Plaque deposits = less blood flow Choose healthy foods to prevent: • High blood pressure • Stroke • Cancer • High cholesterol • Diabetes • Weight gain • Heart disease The DASH Eating Plan (Dietary Approaches to Stop Hypertension) Best reduction in blood pressure resulted from a diet with: • More fruit and vegetables • Low-fat, high-calcium foods • Lower intake of sodium www.5aday.com Prevalence of Overweight in Youth Overweight Youth = Obese Adults 80 70 60 50 Preschool School-age Adolescent 40 30 20 10 0 Percentage National Institute for Health Care Management, Nov 2003 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 Increased Energy Intake •Lower perception of safety Decreased Energy Expenditure 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. The BAD News … 100 extra calories per day 10 pound weight gain per year University of Nebraska–Lincoln Extension The Good News … • Weight gain can be prevented – Eat Less – Move More – Strive for 215 Average Calories 12 oz. soda 150 calories 1.5 oz candy bar 200 calories medium donut 240 calories medium fries 460 calories University of Nebraska–Lincoln Extension My Pyramid 2005 Dietary Guidelines: •Make 1/2 your grains whole grains. •5 to 9 servings of fruits and vegetables. •2-3 servings of calciumrich foods. •Go lean with protein. •Know your fats. 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. Some Serving Size Examples: Baseball 1/2 cup cereal Small computer mouse 1/2 cup chopped fruit Two 9-volt batteries 1 1/2 oz of cheese Deck of cards 2-3 oz of meat SERVINGS vs. PORTIONS BAGEL 20 Years Ago 140 calories 3-inch diameter Today 350 calories 6-inch diameter Calorie Difference: 210 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm SODA 20 Years Ago 85 Calories 6.5 ounces Today 250 Calories 20 ounces Calorie Difference: 165 Calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm MUFFIN 20 Years Ago 210 calories 1.5 ounces Today 500 calories 4 ounces Calorie Difference: 290 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm POPCORN 20 Years Ago 270 calories 5 cups Today 630 calories 11 cups Calorie Difference: 360 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm 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 Eat 100 less calories • Try 100 calorie snack packs • Enjoy canned fruit packed in water or light syrup • Choose tuna in water instead of tuna in oil • Choose your piece of sheet cake from the middle • Select soft taco size tortillas instead of burritos www.americaonthemove.org Eat 100 Less Calories • Select nonfat (skim) or 1% milk instead of whole milk • Replace 8 ounces of 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 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 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 Strive for 215 • 2 hours or less of screen time – Avoid television, computer in child’s bedroom • 1 hour physical activity • 5 servings of fruits and vegetables Tips for Parents • Get children involved. • Be persistent when offering new foods! • Aim for regular family mealtimes. • Have pleasant conversations at mealtime. 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. Setting Healthy Goals • Be specific • Put it in writing • Set realistic goals • Develop an action plan • Believe in yourself • Be flexible • Reward yourself Healthier Snack Options • Low fat yogurt • Low fat microwave popcorn • Peanut butter & jelly sandwich • Veggies and low fat dip • String cheese • Pretzels • Fruit and yogurt parfait • Granola bar • Baked tortilla chips & salsa • Peanut butter & celery sticks • Low fat or skim milk • Cereal & milk • Fruit • Graham crackers & milk Fruit and Yogurt Parfait Ingredients: Low fat vanilla yogurt Low fat granola Canned mandarin oranges Canned crushed pineapple