Healthy Eating:Tips for the Whole Family

Drexel University Nutrition Center

Project Sponsors

•School District of Philadelphia

•Nutrition Center, Department of Biology, Drexel University

•USDA project funded through the Food Stamp Program

Eat.Right.Now Nutrition Education Program

• 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

• Nutrition lessons for teachers

• Health fairs, Science fairs

• Assembly programs

• Girls and Boys Clubs

• Cooking clubs

• Fruit markets

• Training for School Personnel

• Home and School meetings

• Parent workshops

• School Health Council

• Sports Nutrition

• Career Fairs

Prevalence of Overweight in Youth

Overweight Youth = Obese Adults

0

10

20

30

40

50

60

70

80

Percentage

Preschool

School-age

Adolescent

National Institute for Health Care Management, Nov 2003

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

Why Prevention is Necessary

Benefits of Healthy Eating

• Better School Performance

• Developmental growth

• Prevention of overweight

• Prevention of chronic disease

Prevent Chronic Disease

Choose healthy foods to prevent:

• High blood pressure

• High cholesterol

• Heart disease

• Stroke

• Diabetes

• Cancer

• Weight gain

Healthy artery = normal blood flow

Plaque deposits = less blood flow

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

•Lower perception of safetyIncreased Energy (Calorie) Intake

Decreased Energy Expenditure

The BAD News …

100 extra calories per day

10 pound weight gain per year

University of Nebraska–Lincoln Extension

• Weight gain can be prevented

– Eat Less

– Move More

– Strive for 2-1-5

The Good News …

Ways to eat 100 less calories

• Try 100 calorie snack packs • Enjoy canned fruit packed in water or

light syrup instead of heavy syrup• Choose tuna in water instead of tuna in

oil• Choose your piece of sheet cake from the

middle• Select 6-inch tortillas instead of

12- inch www.americaonthemove.org

Ways to eat 100 less calories

• Select nonfat (skim) or 1% milk instead of whole milk

• Replace 8 ounces of a 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

Average Calories

12 ounces soda150 calories

1.5 ounces candy bar 200 calories

medium fries460 calories

medium donut 240 calories

University of Nebraska–Lincoln Extension

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 2-1-5

•2 hours or less of screen time– Avoid television, computer in

child’s bedroom

•1 hour physical activity

•5 servings of fruits and vegetables

2005 Dietary Guidelines:

•Make 1/2 your grains whole grains.

•5 to 9 servings of fruits and vegetables.

•2-3 servings of calcium- rich foods.

•Go lean with protein.

•Know your fats.

My Pyramid

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

SERVINGS vs. PORTIONS

Some Serving Size Examples:

Small computer mouse 1/2 cup chopped fruit

Two 9-volt batteries 1 1/2 ounces of cheese

Deck of cards 2-3 ounces of meat

Baseball 1/2 cup cereal

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL

20 Years Ago Today

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

SODA

20 Years Ago Today

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

20 Years Ago Today

Calorie Difference: 290 calories

500 calories 4 ounces

MUFFIN

210 calories 1.5 ounces

Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm

20 Years Ago Today

270 calories 5 cups

POPCORN

630 calories11 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

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

Any questions??