HEALTHY SUMMER EATING

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HEALTHY SUMMER EATING
Randy Herman DTR, SNS Child Nutrition
Services Norfolk Public Schools
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Balance Your Diet - MyPyramid.gov

• One size doesn't fit all. MyPyramid Plan offers
  you a personal eating plan with the foods and
  amounts that are right for you.
• Use MyPyramid to help you
• Make smart choices from every food group.
• Find a balance between food and physical activity
  for you and your family.
• Get the most nutrition out of your calories.
• Stay within your familys daily calorie needs.

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Tips For Families - Eat Right

• Make ½ your grains whole
• Vary your veggies
• Focus on fruits
• Get your calcium-rich foods
• Go lean with protein
• Change your oil
• Dont sugarcoat it

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Tips For Families - Exercise

• Set a good example
• Take the Presidents Challenge as a family
• Establish a routine
• Have an activity party
• Set up a home gym
• Move it!!
• Give activity gifts

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Make Meal Time, Family Time

• Always try to sit down as a family
• Catch up on activities of the day
• Avoid eating in front of the television
• Take advantage of nice weather

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Portion Control Portion Distortion
BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
How many calories are in this bagel?
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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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Calories In Calories Out
An 85 pound child swimming for 80 minutes will
burn the extra 210 calories.
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CHEESEBURGER
Today
20 Years Ago
333 calories
How many calories are in todays cheeseburger?
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CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
An 85 pound child will have to ride their bicycle
90 minutes in order to burn the extra 257
calories?
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
500 calories 1 cup spaghetti with sauce and 3
small meatballs
How many calories do you think are in today's
portion of spaghetti and meatballs?
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
1,025 calories 2 cups of pasta with sauce and 3
large meatballs
500 calories 1 cup spaghetti with sauce and 3
small meatballs
Calorie Difference 525 calories
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FRENCH FRIES
20 Years Ago
Today
210 Calories 2.4 ounces
How many calories are in todays portion of fries?
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FRENCH FRIES
20 Years Ago
Today
610 Calories 6.9 ounces
210 Calories 2.4 ounces
Calorie Difference 400 Calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
An 85 pound child needs to play basketball for 65
minutes in order to burn those extra 400
calories?
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Portion Control

• Use MyPyramid to determine the correct portion
• Eat foods in moderation
• Eat a variety of foods, including lots of fresh
  fruits and vegetables

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Quick, Nutritious Meals
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Quick Nutritious Meals

• Start your childs day with an energy-boosting
  breakfast. Many families dont take the time
  to sit down and enjoy breakfast, but its the
  most important meal of the day.
• Studies show that those who eat breakfast
  actually perform better throughout the day, and
  tend to overeat less. Set aside a few minutes
  each morning to put together a quick and easy
  breakfast. You will not only get a head start on
  meeting your nutritional needs, youll set a
  pattern for keeping your energy level up all day.
  

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Quick Breakfast Ideas

• Two whole wheat toaster waffles topped with ½ cup
  of applesauce.
• Two slices of rye or wheat toast spread with 1
  tablespoon of peanut butter and jelly or jam
• One toasted whole-wheat English muffin with a
  scrambled egg and low-fat cheese.
• Fresh fruit and nonfat yogurt smoothie.
• A bowl of enriched cereal with low-fat milk
  topped with fresh fruit.

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A Common Myth About Snacking

• Snacking is not good for you
• On the contrary, snacking takes the edge off
  hunger that occurs in between meals. The bodys
  fuel supply typically runs out within 4 to 6
  hours after eating a meal. If you dont eat you
  feel your energy level drop.
• Children, especially active children, need to
  snack to restore energy levels.

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Make Your Choices Count!

• High fat, high sugar snacks give you a burst
  of energy then let you down quickly.
• Snacks such as Danish, doughnuts, snack cakes,
  cupcakes, chips, soft drinks and candy should be
  eaten LESS OFTEN.
• Snacks rich in vitamins nutrients should be
  eaten
• MORE OFTEN.

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Healthy Snack Options

• Fresh fruit
• Vegetable sticks
• Mini-boxed raisins
• Rice cakes
• Fruit nut trail mix
• Graham crackers
• Low-fat granola bars
• Whole grain pretzels
• Low-fat, multi-grain muffins
• Low-fat yogurt
• 100 juice boxes

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Fast Doesnt Mean Fat!
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Make Wise Fast Food Choices

• Compare Your Choices-
• Double ¼ Pounder w/ Cheese 770 calories, 47
  grams of fat
• Big Mac 600
  calories, 51 grams of fat
• ¼ Pounder w/ Cheese 540 calories,
  29 grams of fat
• Double Cheeseburger 490 calories,
  26 grams of fat
• Filet-o-Fish 380 calories, 18 grams of
  fat
• McChicken 360 calories, 16 grams of fat
• Cheeseburger 330
  calories, 14 grams of fat
• Hamburger 250
  calories, 9 grams of fat
• 6 pc. Chicken Nuggets 250 calories,
  15 grams of fat

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Make Wise Fast Food Choices

• Compare Your Choices- Combos
• S Double Cheeseburger, Small Fries, Small Coke
• 720 calories, 37 grams of fat
• M Quarter Pounder w/ Cheese, Medium Fries,
  Medium
• Coke 1100 calories, 46 grams of fat
• L Double Quarter Pounder w/ Cheese, Large
  Fries, large
• Coke 1600 calories, 72 grams of fat

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Make Wise Fast Food Choices

• Compare Your Choices- Desserts
• Oreo McFlurry 560 calories, 16
  grams of fat
• Hot Fudge Sundae 330 calories 10
  grams of fat
• Apple Pie 270 calories
  12 grams of fat
• Vanilla Ice Cream 130 calories 3.5
  grams of fat
• Fruit Yogurt Parfait 130 calories 2
  grams of fat

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Planning Ahead for a Healthy Diet
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Skills for Eating on the Run

• Learning to eat right is really quite easy,
  despite the demands on your time. With just a
  little thought and advance planning, we can all
  enjoy a nutritious balanced diet.
• Remember.
• MyPyramid
• Shop Smart
• Plan ahead
• Quick, healthy ways to cook

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• Shop Smart!
• Ready made foods may cost more, but they are
  worth it if youre short on time. Be a careful
  shopper when it comes to time saver items.
  Although many convenience foods are healthy, some
  can be high in fat and sodium, so check the
  labels.
• Make a list of meals.
• Prepare your shopping list.
• Set aside time on the weekend.
• Shop for produce.

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Quick, Healthy Ways to Cook
Grilling Stir-Frying Crock Pots Baking Broiling
Steaming
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Brown-Bagging It

• Use a variety of foods from the food groups.
• Watch calories and fat contents of the foods you
  pick. Swap mayonnaise and butter for mustard or
  light dressings.
• Use whole-grain bread when making sandwiches.
• Choose low-fat meat such as lean roast beef,
  poultry, or water-packed tuna.
• Pack healthy extras such as raw fruits and
  veggies and low-fat cookies (fig bars).

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Car Travel

• If you are traveling a long distance, shop for
  snacks before you leave so that you dont end up
  with only high-fat choices on the road.
• Pretzels, bagels, breadsticks, fig bars, low-fat
  or non-fat yogurt, baby carrots, celery sticks
  and dried fruit are easy to eat in the car.

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Hotel

• While staying in a hotel, order your breakfast
  choice a la carte to avoid temptations on the
  buffet.
• Take some mini boxes of cereal and fresh fruit
  with you back to your room.

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Fun Family Recipe Ideas

• Kraft Food and Family
• www.kraftfoods.com
• E-mails
• Monthly Magazine
• Fun, Nutritious Family Recipes

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Sources

• Calorie King
• www.calorieking.com
• Kraft Food and Family
• www.kraftfoods.com
• MyPyramid
• www.mypyramid.gov
• National Heart, Lung and Blood Institute
• http//hp2010.nhlbihin.net/portion/

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Have a Wonderful Summer!!!