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Healthy Eating: Tips for the Whole Family

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Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center – PowerPoint PPT presentation

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Title: Healthy Eating: Tips for the Whole Family


1
Healthy Eating Tips for the Whole Family
  • Drexel University Nutrition Center

2
Project Sponsors
  • USDA project funded through the Food Stamp
    Program.
  • School District of Philadelphia, Division of Food
    Services.
  • Nutrition Center, Department of Bioscience
    Biotechnology, Drexel University.

3
Eat Right Now
  • 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.

4
What We Do
  • Nutrition education in the classroom
  • Nutrition lessons for teachers
  • Health fairs, Science fairs
  • Assembly programs
  • Girls and Boys Clubs
  • Training for School Personnel
  • Home and School meetings
  • Parent workshops
  • School Health Council
  • Sports Nutrition

5
Benefits of Healthy Eating
  • Better School Performance
  • Developmental growth
  • Prevention of overweight
  • Prevention of chronic disease

6
Prevent Chronic Disease
Healthy artery normal blood flow
Plaque deposits less blood flow
Choose healthy foods to prevent
  • High blood pressure
  • High cholesterol
  • Heart disease
  • Stroke
  • Diabetes
  • Cancer
  • Weight gain

7
The DASH Eating Plan (Dietary Approaches to Stop
Hypertension)
  • Best reduction in blood pressure
  • resulted from a diet with
  • More fruit and vegetables
  • Low-fat, high-calcium foods
  • Lower intake of sodium

www.5aday.com
8
Prevalence of Overweight in Youth
9
Overweight Youth Obese Adults
National Institute for Health Care Management,
Nov 2003
10
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 safety

Increased Energy Intake
Decreased Energy Expenditure
11
  • 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.

12
The BAD News
10 pound weight gain per year
100 extra calories per day
University of NebraskaLincoln Extension
13
The Good News
  • Weight gain can be prevented
  • Eat Less
  • Move More
  • Strive for 215

14
Average Calories
12 oz. soda 150 calories
1.5 oz candy bar 200 calories
medium donut 240 calories
medium fries 460 calories
University of NebraskaLincoln Extension
15
My Pyramid
  • 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.

16
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.

17
Some Serving Size Examples
Small computer mouse 1/2 cup chopped fruit
Baseball 1/2 cup cereal
Two 9-volt batteries 1 1/2 oz of cheese
Deck of cards 2-3 oz of meat
18
SERVINGS vs. PORTIONS
19
BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
20
SODA
20 Years Ago
Today
85 Calories 6.5 ounces
250 Calories 20 ounces
Calorie Difference 165 Calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
21
MUFFIN
20 Years Ago
Today
210 calories 1.5 ounces
500 calories 4 ounces
Calorie Difference 290 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
22
POPCORN
20 Years Ago
Today
270 calories 5 cups
630 calories 11 cups
Calorie Difference 360 calories
Adapted from http//hin.nhlbi.nih.gov/portion/keep
.htm
23
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

24
Eat 100 less calories
  • Try 100 calorie snack packs
  • Enjoy canned fruit packed in water or light syrup
  • Choose tuna in water instead of tuna in oil
  • Choose your piece of sheet cake from the middle
  • Select soft taco size tortillas instead of
    burritos


  • www.americaonthemove.org

25
Eat 100 Less Calories
  • Select nonfat (skim) or 1 milk instead of whole
    milk
  • Replace 8 ounces of 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
26
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

27
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
28
Strive for 215
  • 2 hours or less of screen time
  • Avoid television, computer in childs bedroom
  • 1 hour physical activity
  • 5 servings of fruits and vegetables

29
Tips for Parents
  • Get children involved.
  • Be persistent when offering new foods!
  • Aim for regular family mealtimes.
  • Have pleasant conversations at mealtime.

30
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.

31
Setting Healthy Goals
  • Be specific
  • Put it in writing
  • Set realistic goals
  • Develop an action plan
  • Believe in yourself
  • Be flexible
  • Reward yourself

32
Healthier Snack Options
  • Low fat yogurt
  • Low fat microwave popcorn
  • Peanut butter jelly sandwich
  • Veggies and low fat dip
  • String cheese
  • Pretzels
  • Fruit and yogurt parfait
  • Granola bar
  • Baked tortilla chips salsa
  • Peanut butter celery sticks
  • Low fat or skim milk
  • Cereal milk
  • Fruit
  • Graham crackers milk

33
Fruit and Yogurt Parfait
  • Ingredients Low fat vanilla yogurt Low fat
    granola Canned mandarin oranges
  • Canned crushed pineapple
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