Nutrition Coffee Morning Wed 16th Jan 2013

TX Nutrition Coffee morning

Wednesday 16th January.8:00am – 8:45am

• Food Groups• Breakfast• Fast Food• Food Labels

• Calorie Requirements• Sugar Intake

FOOD GROUPS

• Why the new plate? Because it shows you the balance of food groups on your plate.

What message does to give ?

• Eat a variety of foods.• Eat less of some foods and more of others.• 4 sections Fruit and veg, grains, proteins and

a side order of dairy.• Note – half the plate is made up of

vegetables/fruits and it shows you that you should eat more vegetables than fruit.

GRAINS – what are they? Why do we need them?

• E.g Bread, cereal, rice, tortillas, pasta. Try and eat wholegrain (less refined) because they are higher in fibre.

Dairy – what is it? Why do we need it?

• E,g milk, yogurt, cheese.

Choose LOW FAT OR NON FAT. You need dairy for calcium (strong bones and teeth). Dairy products also contain protein.

Proteins – what are they? Why do we need them?

• E.g Meat, fish, eggs, nuts, seeds, beans, and peas, lentils, split peas and tufu. Protein maintains and replaces tissues in your body (growth and repair).

Value of breakfast(under-estimated)

• Many parents and children skip breakfast.• Parents need to set a good example if possible• It can be difficult for people who feel sick in

the mornings or who are short of time• A great deal of research supports the benefits

of breakfast consumption

Breakfast basics

• A car with no fuel – stops• Food as fuel• Sustains until lunch• Productivity improves• Less tired, greater attention.• Helps a person achieve max vitamin and

mineral intake in the day• Prevents junk food consumption

Academic Performance

• Breakfast eaters have improved mental performance and concentration during AM lessons

• Undernourished children experience more learning difficulties

• Breakfast eaters have more energy and improved physical performance

• Breakfast eaters have more protection against illness and disease

• Breakfast eaters have more of the nutrients required for optimal development and growth.

Breakfast consumption and steady weight

• Skipping breakfast usually increases unhealthy snack consumption throughout the day.

• People who skip tend to eat larger meals when they do eat

• If your child feels sick in the mornings, they could consume a small amount for breakfast and take a healthy snack with them.

Breakfast Choices

• Choose a range from the food groups. Carbohydrates- energy to start the day. Protein- helps you to feel full for longer and cell regeneration takes place.

• Encourage your child to drink a glass of water or milk as soon as they wake to stimulate appetite

• Wholegrain breads, muffins, cereals (low sugar), fruit, milk, yogurt (low sugar), eggs.

• Eat with your children and talk about the different types of foods.

There isn’t time in the mornings!

• Prepare breakfast the night before (wholegrain sandwich, yogurt, fruit salad)

• Take your breakfast with you! Convenient healthy choices that can be consumed in the car or at school (fruit, cheese, instant oatmeal, wholegrain bread sandwich, yogurt)

Fast Food

• Fast Food Outlets usually offer poor quality foods (in terms of nutrition value) – high in saturated and trans fats, sodium and sugar.

• 1 meal can be above total daily calorific intake requirement

• Moderation – less frequently than home cooked• Poor Nutrition at a young age has serious effects

later on in life• Child obesity• Fast Food Outlets – target marketing – your child!

Jamie Oliver/Food Revolution

• http://www.youtube.com/watch?v=S9B7im8aQjo

• Trying to allow children to THINK about what food they put into their bodies

• Joint responsibility (parents/schools/restaurants)

Reading Food Labels

Food Labels

• Per serving size (common mistake)• Red highlights things which could be bad if

consumed in large amounts. Aim for low amounts.• Daily % value down the side (remember, this is

based on a 2000 Cals per day intake)• How many calories does your child need?• Green highlights things which are good for your

body. Higher % of green is the key• Protein (choose lean) sometimes high in fat

Your Child’s Calorie Requirement(energy from food)

Depends on GENDER, AGE + ACTIVITY LEVELAHA suggests …1 – 3 yrs 900-1000 cals (per day)4 – 8 yrs girls 1200 cals (per day) boys 1400 cals (per day)9 – 13 yrs boys 1800 (not active) 2600(v active) girls 1600 (not active) 2200 (v active)Calculate online (kids calorie counter)

Sugar

YIKES – LOTS OF SUGAR

• Would you eat those stacks of sugar cubes? A label can tell you there are 39 grams of sugar in your soda, but what does that much sugar look like? Compare foods, find out where sugar is hiding, and see how much of the sweet stuff you're really eating.http://www.sugarstacks.com/

Why is too much sugar bad for you?

• Current debate – is OBESITY DUE TO SUGAR?• Bad – too much is stored as glycogen in the body• Sugar is addictive• Rots teeth• Diabetes + sugar (type 2 even seen in primary

children)• 10% max of food intake (this can be as little as 1

soft drink)• http://

www.youtube.com/watch?v=dBnniua6-oM