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HEALTHY SUMMER EATING

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'Snacking is not good for you' ... Choose low-fat meat such as lean roast ... If you are traveling a long distance, shop for snacks before you leave so that ... – PowerPoint PPT presentation

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Title: HEALTHY SUMMER EATING


1
HEALTHY SUMMER EATING
Randy Herman DTR, SNS Child Nutrition
Services Norfolk Public Schools
2
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.

3
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

4
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

5
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

6
Portion Control Portion Distortion
BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
How many calories are in this bagel?
7
BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
8
Calories In Calories Out
An 85 pound child swimming for 80 minutes will
burn the extra 210 calories.
9
CHEESEBURGER
Today
20 Years Ago
333 calories
How many calories are in todays cheeseburger?
10
CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
11
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?
12
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?
13
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
14
FRENCH FRIES
20 Years Ago
Today
210 Calories 2.4 ounces
How many calories are in todays portion of fries?
15
FRENCH FRIES
20 Years Ago
Today
610 Calories 6.9 ounces
210 Calories 2.4 ounces
Calorie Difference 400 Calories
16
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?
17
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

18
Quick, Nutritious Meals
19
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.

20
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.

21
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.

22
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.

23
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

24
Fast Doesnt Mean Fat!
25
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

26
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

27
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

28
Planning Ahead for a Healthy Diet
29
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

30
  • 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.

31
Quick, Healthy Ways to Cook
Grilling Stir-Frying Crock Pots Baking Broiling
Steaming
32
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).

33
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.

34
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.

35
Fun Family Recipe Ideas
  • Kraft Food and Family
  • www.kraftfoods.com
  • E-mails
  • Monthly Magazine
  • Fun, Nutritious Family Recipes

36
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/

37
Have a Wonderful Summer!!!
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