Happy Healthy Families5 Steps to help families eat and feel better every day

Fiona Greig

Mission Nutrition

Oral Health Conference

27 June 2014

How can we and our patients lead healthy lifestyles in an unhealthy

environment?

Life was once simple……

Mothers had more time at home for food preparation and involving kids in the kitchen

A trip to the supermarket was only once a week or two

Treats were treats

Today’s chaotic has become the norm

5 steps to a healthier lifestyle

• Make every meal healthy• Healthy snacking• Shopping smarter• Setting healthy habits now• Make healthy food fun

Case study

Tip #1 Making every meal healthiero Planningo Pantry stapleso Stretching a mealo Homemade vs packeto Try new recipes & cooking

methodso Veges at every mealo Keep tea & coffee to between

mealso Get the kids involved at every

opportunity

Cooking methods and utensils

• Steam Basket• Slow Cooker or Crockpot• Food processor• Smoothie maker• Julienne Peeler • Tortilla baking dish

Pasta sauce comparison

Store bought Homemade

Sugar g/100g

3.3 3.0

Salt mg/100g

395 80

Fatg/100g

1.2 0.9

Veges at every meal

• Omelette with tomato, mushrooms, spinach

• Smoothies – incl baby spinach or kale

• Lean meat with salad pasta/sandwich

• Snack – carrot sticks or celery (with peanut butter)

Tip #2 Healthy snacking

• Do we need to snack?• Thirst can be mistaken as hunger• Keep healthy options accessible • Mindful snacking• Watch your portions• What is a healthy snack?

What does a healthy snack look like?

Unprocessed if possible

Contains some protein dairy nuts/seeds

Easily accessible

Snack ideas and after school

– Cold corn on the cob– Left over pizza slice– Mini corn fritters– Creamed rice– Rice cakes– Chunky cereals– Homemade popcorn– Homemade healthy muffins– Snow peas, cherry tomatoes, cheese cubes

Tip #3 Shopping Smarter

o Toolso List o Food Switch smartphone appo Online o Health and Nutrition Claimso Packaging informationo Endorsements

Core foods on the outside

Food Choice Apps

On-pack

Tip #4 Set Healthy Habits• Listening to hunger cues• Environment• Numerous offerings• Fussy vs problem feeder• Wide variety• Unprocessed foods• Role modelling

Managing a FUSSY eater

• Milkoholics - Don’t fill up little tummies with milk• Avoid using dessert as a bribe to finish dinner• Introduce wide range of tastes and textures early• Fussy / picky eater vs problem feeder

Lunches – mix & match!

• GOOD COMBO = Bread/cereals + 1 lean meat/fish/egg + 1 dairy + 1 fruit + 1 veg

Adding interest at Lunch…

– Vary the bread each week• Week 1 Wraps or Pita• Week 2 Rolls• Week 3 Crackers• Week 4 Regular sandwiches

– Mix up the fruit• Fresh, canned, tubs, dried

– Different dairy• Yogurts, cheese triangles, sliced cheese

Food models

Getting Kids (and adults) to eat more veges

• Establish a vege garden• Meatballs or meat loaf – Add grated

zucchini, carrot, potato and onion. • Bolognese sauce - Add mashed pumpkin

for delicious smoothness.• Make muffins and cakes with fruit

puree, grated carrot or zucchini, mashed kumara or pumpkin.

• Pizza toppings mix veges with cheese• Smoothies with milk, baby spinach,

banana, berries

Tip #5 Make food fun

Case study• Family of 5

– Dad, works full-time long hours– Mum works part-time– 3 kids aged 5, 7 and 10– Currently eating takeaways 3-4 times per week

due to lack of time– Supermarket shop once a week mainly processed,

packaged foods– Minimum exercise by parents as always tired– Kids spend much of their spare time on computer

and snacking

88 Jervois Road, Ponsonby, AucklandTel: 09 948 7999Email: info@missionnutrition.co.nzWed: www.missionnutrition.co.nz

Any questions?