PADAF 2005Make Time For Health1 Make Time for Health© Presentation By the Pennsylvania Dietetic Association Foundation (PADAF) ©

PADAF 2005 Make Time For Health 1

Make Time for Make Time for Health©Health©

Make Time for Make Time for Health©Health©

PresentationPresentationBy theBy the

Pennsylvania Dietetic Pennsylvania Dietetic Association Foundation (PADAF)Association Foundation (PADAF)

©


Pennsylvania Dietetic Association Foundation

A non profit organizationOur mission:

•promote health through nutrition education and research for the public

•provide scholarship money for those majoring in nutrition (dietetics) in college.

©


Acknowledgements

Thank you to the following who reviewed or shared their resources.

• Drexel University “Share” Program • Pennsylvania Department of Education• Philadelphia Department of Nutrition Education• Susan Gargano and Denice Ferko-Adams Past Presidents of

the Pennsylvania Dietetic Association Foundation

Patricia Sullivan MS RD LDNPADAF Grant Manager

©



Goals of this workshop

Parents will understand…

• How good nutrition is vital to the health of our children

• Why we need to be active daily

• How to access community services

© ©


Small changes can make a big difference in our

children’s preventative health by:

• Eating more fruits and vegetables • Having a healthy breakfast everyday• Understanding food choices• Being active daily

©


Only 2 % of school–age children meet the guidelines for food groups

Children get almost 20% of their calories from the top of the pyramid

Less than 1 in 3 children consume the recommended milk group servings

Almost 80% of children do not get “5 a day” servings of fruits and vegetables

Trends

©


Trends

• Drinking soda is high in children and increases dramatically in teens

• Children spend more time watching TV then spending time on physical activity

• Over 60% of all advertising (during children’s shows) are foods high in calories /low in nutrition

©


Our children’s health

• Prevention now can decrease the possibility of life altering diseases in the future such as

–Diabetes –Heart Disease –Cancer–Autoimmune diseases such as

arthritis

©



•Prevention now can decrease the possibility of life altering diseases in the future such as

Diabetes 1 in 3 children born in the year 2000

will develop Type II Diabetes.

©



•Prevention now can decrease the possibility of life altering diseases in the future such as

Heart Disease 27% of children age 5 – 10 have 1 or more

heart disease risk factors

©



•Prevention now can decrease the possibility of life altering diseases in the future such as Cancer

30 -40% of all cancers could be eliminated with lifestyle changes

©



Prevention now can decrease the possibility of life altering conditions in the future such as arthritis.

In PA, 34% of children are considered at risk or are overweight and this can stress the body’s joints.

©

2005 Dietary Guidelines for Americans


Guidelines for children

• Fruit and vegetables – start with 5 a day

• Increase fiber foods (use 5 grams + age)

• Reduce total saturated and trans fat• Dairy Products- 2 - 3 low fat a day• Juices- 100%only- limit to 6 oz. a day

©


The Surgeon General’s call to action 2001

• Encourage parents to be good role models – Making healthy food choices– Decrease time spent in front of the TV– Encourage your children to eat more

fruits and vegetables– Regular physical activity

©


Parents are the gatekeepers for foods in the house !

“Let your child control how much they will eat; you control what they will eat.”

“They generally react negatively to new foods but will accept them with time…”

(Ellyn Satter, Author of “Child of Mine”

and How to Get Your Kid to eat…”)

©


Food Guidance System

©


Break-the-fast

• Brain Power• Energy booster• Great opportunity for fiber foods

Eating breakfast helps manage weight

©


Children without breakfast

• Tire more easily• Are more irritable• Can not focus on learning• Do poorly on tests

©


Children without breakfast can not concentrate on

learning

Children who eat breakfast– Have better grades/ higher test

scores– Concentrate easier– Better school attendance

– Get sick less often– Fewer visits to the school nurse– Late for school less

©


A child’s performance in school starts with a healthy

breakfastBreakfast is a protein

source

Breakfast is a calcium choice

Breakfast is a fiber choice

Breakfast is an energy builder

• Protein sources• Eggs, peanut butter• Milk, cheese, yogurt

• Calcium choices• Milk• Yogurt• cheese

• Fiber choices• Fruits or vegetables• Cereals• Whole grain breads

• Energy choices• All of the above!

©


What is a healthy cereal?

• Sugar level – less than 6 grams added sugar

• Fiber level – at least 3 -5 grams

• Fat- do not need added fat in cereal

©


Small Changes for healthier results

• Add fruit in cereal• Add cut up

vegetables in eggs• Add salsa to eggs• Switch to low fat or

skim milk gradually

• Add higher fiber cereal to your child’s cereal and gradually increase the healthier cereal

• Replace cereal bars with whole grain bread/ peanut butter or string cheese

©


Healthy Snacks… A few ideas

Protein foods• String cheese or

cubed cheese• Hard boiled egg• Low fat milk or

yogurt• Soy milk

More foods• Fruits• Vegetables• Whole grain crackers• Mini rice cakes• Homemade trail mix• Fig bars• Graham crackers

©


Small Changes for healthy results- snacks

FOR:• Chips, high salt

pretzels or popcorn• Soda and “fruit

beverages”• High sugar cereals• Cookies/ candy• White bread• Pies, cakes, donuts• Ice cream• Some cereal bars

Substitute:• Fat free, low salt

pretzels, popcorn• Suggest water first

for thirst• High fiber /low sugar

cereals • Low fat frozen

yogurt• Fruits for snacks• Whole grain bread

©


Building a healthy Building a healthy dinnerdinner

Building a healthy Building a healthy dinnerdinner

Plan the week ahead !!!Plan the week ahead !!!

©


Building a healthy dinner

• Plan ahead. Keep it simple.

• Start with the vegetables and plan your meal around them.

• Children who help prepare a meal are more likely to eat it.

©


Portion Sizes do count

– Larger portion of vegetables can help get needed nutrients – “½ plate rule”

– Sodas, sugar, fruit juices and sugar tea at meals can add more calories then we need.

©


Portion DistortionPortion DistortionPortion DistortionPortion Distortion

Be on the look out!!!!Be on the look out!!!!

©


Watch for hidden calories in fast foods

Calorie % FatBurger King Double Whopper with cheese 1060

(59%)Starbucks blueberry scone 454 (36%)Wendy’s “Great Biggie” french fries 526 (39%) Burger King enormous Omelet sandwich* 730 (58%)McDonalds Crispy Chicken Sandwich 503 (41%)McDonald’s Coca-Cola - 32 oz 309 -----Baskin Robbins Milkshake - 24 0z 1027 (34%)Starbucks Caramel Frappuccinno – 20 oz 350 (11%)

©


In the US, there is an increase in soda drinking

• This parallels the increase in overweight children and adults.

• Soda consumption has increased over 100% since the 1970s.

• Portion size of drinks have increased dramatically since the 1970s.

©


Small Changes for healthy results

• Fast food restaurant strategies

– Order smaller sizes– Have milk or water with a meal– Replace french fries with a salad or

fruit– Have grilled instead of fried

©



Fruits and vegetables

• Have “phyto-nutrients” (phyto means plants and think of it as “plants fight disease”)

• Have needed vitamins and minerals

• Have fiber• Are low in calories

©


Color Counts

– Red peppers, tomatoes– Carrots, mangos, yams– Citrus fruits, apples, garlic, onions– Grapes, blueberries, plums – Broccoli, cabbage, kale, spinach,

collard greens, avocado

©


How to increase fruits and vegetables daily

• Add fruit to cereal• Add extra

vegetables to eggs, soups, sandwiches, casseroles

• Add salsa to veggies• Plan fruit as a snack

• Add fruit to pudding • Add extra vegetable

such as grated carrots to sandwiches

• Plan a daily salad at one meal

©


• Increased disease fighting nutrients• Decreased risk of heart disease,

cancer, hypertension, type II diabetes

• Increased fiber and nutrients• We may eat less high fat foods

Why increase fruits and vegetables daily ?

©


Small Changes for healthy results- dinner• Plan meals and snacks ahead• Plan ½ of the plate for vegetable

servings at dinner/ supper• Use smaller meat portions• Serve water or low fat milk with

meals

©


What to look for on a label

The label lists the nutrient content PER SERVING

The % is Percent Daily Value. This is based on a 2000 calorie diet.

©


What to look on a label

Many portion sizes do not reflect a healthy serving size

•Example- 1 soda 20 oz. is considered 1 serving

»a beverage portion is 6 oz.

©


What to look for in a label

• Calories per serving size• Fats- hidden fats• Sugars- other names for sugar• Nutritional value

©



• Pay attention to serving sizes • Recognize fat ingredients • Recognize sugar ingredients• Choose foods that will give high

nutritional benefit

©


Additional Strategies

• 3 bite rule• Try a new healthy food every week• “Health-Guard” your home• Teach your child that all food is ok

but that healthy food is “grow tall food”- empty calories are just empty

©


What a child eats, affects What a child eats, affects how well they learn.how well they learn.

Food is meant to Food is meant to nourish and keep us nourish and keep us

healthy.healthy.

©


Staying ActiveStaying ActiveStaying ActiveStaying Active

Family activities = fun and Family activities = fun and rewardingrewarding

©

Calorie In-balanceMore foods available everywhere

More meals out (bigger portions)

More sugar-sweetened beverages

Successful food advertising

Decreased calorie usage

Increased calorie Intake

More TV viewingMore car travelFewer Physical Education classesFewer safe walking/biking routesLower perception of safety


Energy In-balance

An extra 100 calories a day x 365 days = 36,500 cal ~ 10 pound weight gain in a year

• 100 calories = 1 slice of bread = 20 minutes of

walking

©


• Re-arrange the family or living room

• Turn on the music, not the TV

• Allow active play before homework

Increase Physical Activity Inside the

Home

©


Increase Physical Activity Inside the

Home• Limit screen time to 2 hours a day

• Allow active play before homework

• 30-minute rule•After 30 minutes of computer or written

work take a 3-5 minute break.

©


Increase Physical Activity outside the Home

Encourage children to climb, run and jump to build muscles, increase strength and use calories.

©


Role ModelingUse part of each weekend for a fun family

activity.Parents can set a good example:

participating in physical activities reducing TV and computer use

Create opportunities for active play both inside and outside the home.

©


MAY 2005

Sunday Monday Tuesday Wednesday Thusday Friday Saturday

Walk the Dog Play hoops J ump RopeChoose Your

Favorite PlaySkate Night Ride bikes Family walk

©



• Have an activity calendar• Plan sometime over the weekend

for a family activity• Limit screen time• Focus on fun rather than skill

©


Nutrition and Sports performance

• Nutrition needed before the game

• Nutrition needed during the game

• Nutrition needed after the game



• Before the game– Complex carbohydrates– Lean protein foods– Avoid high sugar foods – Avoid high fat foods – Use low fat or skim milk



• Before the game– Avoid any food an hour before

the game– Have ½ cup of water just before

starting a sports event



During the game• No foods• Drink only water • In hot weather drink water every

15 minutes during a sports event



After the game• Water !!! • Eat complex carbohydrates • Avoid high fat foods • Avoid high sugar foods


What is the best exercise What is the best exercise for your child?for your child?

What is the best exercise What is the best exercise for your child?for your child?

THE ONE THEY WILL THE ONE THEY WILL DO!!!DO!!!

©


Quote to Consider…

“Children have never been very good at listening to their elders, but they have never failed to imitate them.”

-- James Baldwin

©


Guidelines for healthier kids

•Focus on healthy lifestyles and being active

•Plan family active activities

©



–Offer more fruits and vegetables daily

–Have breakfast daily–Eat meals together

©



• Relax at mealtime - Enjoy your food! “20 minute rule”

• Children should have at least 1 hour of activity a day

• Limit screen time to 2 hours a day

©


Did we complete the goals of this workshop?• How good nutrition is vital to

the health of your children

• Why we need to be active daily

• How to access community services

©


Wrap up Wrap up Wrap up Wrap up

What new ideas will you take What new ideas will you take home?home?

©

Documents

PADAF 2005Make Time For Health1 Make Time for Health© Presentation By the Pennsylvania Dietetic Association Foundation (PADAF) ©