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Healthy Eating: Tips for the Whole Family Drexel University Nutrition Center |
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Project Sponsors School District of Philadelphia Nutrition Center, Department of Biology, Drexel University USDA project funded through the Food Stamp Program |
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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 |
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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
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Prevalence of Overweight in Youth |
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Overweight Youth = Obese Adults National Institute for Health Care Management, Nov 2003 |
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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 |
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Benefits of Healthy Eating Better School Performance
Developmental growth
Prevention of overweight
Prevention of chronic disease
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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 |
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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 (Calorie) Intake Decreased Energy Expenditure |
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The BAD News … 100 extra calories per day 10 pound weight gain per year University of Nebraska–Lincoln Extension |
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Weight gain can be prevented
Eat Less
Move More
Strive for 2-1-5
The Good News … |
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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
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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 |
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Average Calories 12 ounces soda
150 calories 1.5 ounces candy bar 200 calories medium fries
460 calories
medium donut
240 calories
University of Nebraska–Lincoln Extension |
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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
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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 |
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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 |
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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 |
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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
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SERVINGS vs. PORTIONS |
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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 |
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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 |
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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 |
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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 |
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20 Years Ago Today 270 calories
5 cups
POPCORN 630 calories 11 cups Calorie Difference: 360 calories Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm |
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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 |
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Tips for Parents Get children involved.
Be persistent when offering new foods!
Aim for regular family mealtimes.
Have pleasant conversations at mealtime.
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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.
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Setting Healthy Goals Be specific
Put it in writing
Set realistic goals
Develop an action plan
Believe in yourself
Be flexible
Reward yourself |
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