Transcript Healthy Eating for Healthy Families

Frances Alloway, M.A.,R.D., LDN
Nutrition Educator
Penn State Extension, Delaware County
HEALTHY EATING FOR HEALTHY
FAMILIES
WELCOME!
WHAT WOULD YOU LIKE TO LEARN TODAY?
Objectives
• Learn about what is recommended for
children and adults to eat.
• Address issues that influence daily intake.
• Talk about how to make eating healthy easier
and fun.
• Talk about issues of interest to you.
Tools for Good Eating
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ChooseMyPlate.gov
US Dietary Guidelines 2010
Label Reading
Interest in Cooking
Healthy Food Environment
Physical Activity
Family Meals
US Dietary Guidelines 2010
• Balance Calories in with Calories Out
• Eat More
- Fruits and Vegetables
- Whole Grains
- Calcium Rich Food
• Eat Less
- Sodium
- SoFAS (Solid Fats, Added Sugars)
Childhood Obesity in US
• Approximately 17% (or 12.5 million) of
children and adolescents aged 2—19 years are
obese.
• Since 1980, obesity prevalence among
children and adolescents has almost tripled.
Definitions
• Overweight is defined as a BMI at
or above the 85th percentile and
lower than the 95th percentile for
children of the same age and sex.1
• Obesity is defined as a BMI at or above the
95th percentile for children of the same age
and sex.1
Adults Obese
Larger portions add up
100 extra calories
per day
10 pound
weight gain per year
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
Avoid portion distortion
How food
portion sizes
have changed in
20 years
Slides marked by
are adapted from “Portion Distortion” by the
National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
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BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories
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Food Guidance for Americans
Foods to Increase
• Fruits and Vegetables
• Whole Grains
• Calcium Rich Food
Fill half your plate with
fruits & vegetables
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Pick a variety of vegetables from each
vegetable subgroup
•Red/Orange
•Dark Green
•Blue/purple
•White
•Starchy
Choose a total of
2 to 2 ½ cups
of vegetables
per day
Copyright: Sura Nualpradid, 6-2011 freedigitalphotos.net
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Pick a variety of whole fruits.
Limit juices and choose only 100% juice
Choose a total of 2 cups of fruit per day.
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At least half
your grains
should be
whole grains
Choose a total of 6 servings
per day
(1 serving = ½ cup cooked grain or
1 slice bread)
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Can you guess: Which bread is
highest in WHOLE grains?
A. INGREDIENTS: wheat flour, water, high
fructose corn syrup, molasses, wheat,
bran ...
B. INGREDIENTS: whole wheat flour,
water, brown sugar ...
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Can you guess: Which bread is
highest in WHOLE grains?
A. INGREDIENTS: wheat flour, water, high
fructose corn syrup, molasses, wheat,
bran ...
B. INGREDIENTS: whole wheat flour,
water, brown sugar ...
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Eat More Calcium-Rich Foods
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Switching to fat-free or low-fat
(1%) milk makes a difference!
Whole
165
2%
125
1%
100
Fat-free
85
calories
calories
calories
calories
Calories
saved
40
65
80
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Switching to fat-free or low-fat
(1%) milk reduces saturated fat!
Whole
2%
1%
Fat-free
None!
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Eat Less
• Sodium
• SoFAS
Sodium
• Recommended daily intake reduced from
2,400 mg./day to 1,500 mg. for adults over 51
and African Americans (less than 1 tsp./day)
• Where do we find salt in our food?
• How can we reduce what we eat?
Can you guess: How much sodium
is in a teaspoon of salt?
A. 1,500 mg
B. 2,300 mg
C. 3,400 mg
(mg = milligrams)
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Can you guess: How much sodium
is in a teaspoon of salt?
A. 1,500 mg
B. 2,300 mg
C. 3,400 mg
(mg = milligrams)
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Limit SoFAS
• Solid fats = saturated fats
Examples?
• Added Sugars
Reduce sugar-sweetened
beverage intake:
 Drink fewer sugarsweetened beverages
 Consume smaller
portions
 Substitute water,
unsweetened coffee and
tea, and other beverages
with few or no calories
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Label Reading
SANDWICHES
HAMBURGER
280 Cal
.89
CHEESEBURGER
330 Cal
.99
FILET-O-FISH®
470 Cal
1.99
CRISPY CHICKEN
550 Cal
2.79
QUARTER POUNDER®
430 Cal
2.29
BIG N’ TASTY®
540 Cal
2.29
BIG MAC®
590 Cal
2.39
CHICKEN McGRILL®
450 Cal
2.89
DOUBLE QUARTER POUNDER®
760 Cal
2.99
Healthy Food Environment
• At Work
• At Home
• In Your Community
Physical Activity
VS
Family Meals are Important
How can you fill Your Plate?
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Healthy Eating Can be Fun
Learn about what foods are healthy
Make healthy choices for your home
Make healthy eating a family affair
Bon Aperitif! Enjoy!
Penn State College of Agricultural Sciences research and extension programs are funded in
part by Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S.
Department of Agriculture.
Visit Penn State Extension on the web: extension.psu.edu
Visit Penn State's College of Agricultural Sciences on the web: agsci.psu.edu
This publication is available in alternative media on request.
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