Parent Workshop Introduction Presented by: Network for a Healthy California—LAUSD For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health

Week 1: MyPlate Week 2: Nutrients Week 3: Food Labels Week 4: Meal Planning Week 5: Eating Out and Snacks

What You Receive Binder Recipes Tracking Sheet Healthy Tasting and Sampling Incentives Raffle

Expectations of Participants Physical Activity Goals Homework Ask Questions

CalFresh helps you buy more vegetables, fruit, and other healthy foods CHAMP (Children’s Health Access and Medi-Cal Program - LAUSD) 1-866-742-2273 5

Network for a Healthy California—LAUSD Parent Workshop 1: MyPlate Presented by: Network for a Healthy California—LAUSD

Key Messages Enjoy your food, but eat less. Avoid oversized portions. BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. FOODS TO INCREASE Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk

Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks DAILY PHYSICAL ACTIVITY Adults – 30 minutes Children – 60 minutes

Importance of Healthy Eating Along with physical activity, the food we eat is directly related to our health Health differences exist between individuals who eat a healthy diet, and those who don’t Good nutrition is linked to students doing better in school

Positive Benefits That Good Nutrition Has on Learning Studies show that good nutrition improves the following: Attention and Memory Concentration and Listening These two slides were taken from our Teacher workshop (as reported in the ASCD Health in Education Network Update): Behavior and Attendance

Healthy People 2010 Fruit Objective 75% of people eating 2 or more servings of fruit each day Source: CDC State Indicator Report on Fruits and Vegetables, 2009

Healthy People 2010 Vegetable Objective VEGETABLE: 50% of people eating 3 or more servings each day Source: CDC State Indicator Report on Fruits and Vegetables, 2009

Fruit & Vegetable Consumption in the U.S. Source: CDC State Indicator Report on Fruits and Vegetables, 2009

Adult Obesity Rates Adult obesity rates increased in 16 states in the past year and did not decline in any state. 12 states have obesity rates above 30%. Four years ago, only one state was above 30%. Obesity is associated with other severe health problems such as DM and HTN. California is ranked 41st for having the most obese adults (24.5% obesity rate). Source: Trust for America’s Health & the Robert Wood Johnson Foundation F as in Fat: How Obesity Threatens America’s Future 2011

Childhood Obesity Rates California is ranked 25th for having the most obese children. 15% obesity rate. Source: Trust for America’s Health & the Robert Wood Johnson Foundation F as in Fat: How Obesity Threatens America’s Future 2011

Medical Costs in the U.S. Associated with Obesity $147 Billion Medicine, doctor visits, surgery, hospital stays

Benefits of Good Nutrition with Fruits and Vegetables Optimal Child Growth Weight Management Disease Prevention - Obesity - Heart Disease - Type 2 Diabetes - Cancer

Changes: Protein instead of Meat/Beans; Dairy instead of Milk Give a few examples of items from each group. Do the following plate activity first before giving details and messages associated with MyPlate.

What Does Your Plate Look Like? Section off the plate with the food portions and food that you would serve and write what drink you would have.

MyPlate Goals Half your plate fruits and vegetables One-quarter of your plate grains One-quarter of your plate protein Skim the fat in your dairy

Avoid Large Portions

Portion Sizes 1 cup = 1 baseball ½ cup = ½ baseball Take a portion kit and refer to these objects: baseball, deck of cards, etc. When discussing the portions for the various food groups, most are in given in cups.

MyPlate Goals Choose vegetables rich in color Use more fresh or frozen, less canned Eating out – order an extra side of vegetables Seasonal vegetables – more flavor at a lower cost

Recommendation in Cups Varies From 1 to 3 cups 1 cup is equal to: 1 cup raw or cooked vegetables or vegetable juice 2 cups of leafy greens 1 cup dried beans or peas Recommended portions vary depending on age and sex

Focus on Fruits Think about variety Choose fruit more often than fruit juice Have fruit at all meals

Recommendation in Cups Varies From 1 to 2 cups One cup is equal to: 1 cup fruit 1 medium fruit 1 cup 100% fruit juice ½ cup dried fruit

Make Half Your Grains Whole Check the label for fiber Read ingredient lists and choose products that name a whole-grain ingredient first Choose 100% whole grain breads and cereals What are some examples of whole grains? Has anyone tried eating these foods?

Recommendation in Ounces Varies From 3 to 8 ounces One ounce is equal to: 1 slice of bread 1 cup ready-to-eat cereal ½ cup cooked rice, pasta, or cereal

Instead of Refined Grains Have More Whole Grains Whole wheat, rye Whole oats/oatmeal Whole grain corn flour Popcorn Brown & wild rice Whole grain barley Quinoa White flour Degermed cornmeal Most pastas White rice Discuss products made with white flour such as crackers, cereal, pasta. In most cases, there is a whole grain version that can be substituted. Discuss what substitutions can be made.

Which is Whole Grain Bread? Whole wheat flour, water, brown sugar … Wheat flour, water, high fructose corn syrup, molasses, wheat bran … A B We will discuss a lot more about food labels in upcoming workshops.

Answer: Has WHOLE Wheat as the First Ingredient! B Wheat flour, water, high fructose corn syrup, molasses, wheat bran … A Whole wheat flour, water, brown sugar … B

Is Brown Bread Whole Wheat? Added ingredients can give bread a brown color In the ingredient list, look for the word “WHOLE” next to the grain NOT whole grain! Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

Got Your Dairy Today? Milk Yogurt Cheese Fortified Soymilk Mention lactose intolerance.

Switch to Fat-Free or Low-Fat (1%) Milk “Skim” the fat Beware of Dairy Foods with Added Sugars Ingredient Switches Ask what products can one “skim” the fat from? Ask for examples of dairy foods with added sugar (flavored milk, fruit yogurt, frozen yogurt, pudding. The added sugars are empty calories. Discuss ingredient switches that reduce fat such as using non-fat or low-fat plain yogurt instead of sour cream; fat-free evaporated milk instead of cream; ricotta cheese in stead of cream cheese.

Dairy Recommendations In Cups Age Group Daily Recommendation Children 2 - 8 years old 2 - 2 ½ cups Children 9 - 18 years old 3 cups Adults 19 - 51+

Recommendation in Cups One cup is equal to: 1 cup of milk, yogurt, or soymilk 1 ½ ounces of natural cheese 2 ounces of processed cheese 2 cups of cottage cheese

1½ ounces of 2 sticks of cheese natural cheese the size of a lighter Portion Sizes: Cheese 1½ ounces of 2 sticks of cheese natural cheese the size of a lighter =

With Protein Foods, Variety is Key Vary your protein choices Make meat and poultry lean and low fat Eat plant protein foods more often Keep it tasty and healthy

Recommendation in Ounces One ounce is equal to: 1 ounce meat, poultry or fish ¼ cup cooked dry beans or peas 1 whole egg or 2 egg whites 1 tablespoon peanut butter ½ ounce of nuts or seeds

Recommendation in Ounces One ounce is equal to ½ ounce of nuts or seeds 9 11 24

Portion Sizes: Protein 3 oz. cooked meat, fish or poultry = a deck of cards

Daily Physical Activity Recommendations Children 60 minutes Mention that if one wants to prevent weight gain, he/she may need 60 min/d of moderate to vigorous PA; to keep weight loss off, 60-90 minutes/d of moderate to vigorous PA.

Daily Physical Activity Recommendations Adults 30 minutes Mention that if one wants to prevent weight gain, he/she may need 60 min/d of moderate to vigorous PA; to keep weight loss off, 60-90 minutes/d of moderate to vigorous PA.

Sedentary Activities Do Not Meet Recommendations Do not increase your heart rate enough Do not count towards the 30 minutes goal Sedentary activities include: walking at a casual pace doing light housework taking care of kids

Physical Activity Scale Working as hard as you can Vigorous Moderate Sedentary Sitting A moderate activity can become vigorous and vice versa depending on the effort you put into it i.e. fast walking versus very fast walking

Moderate Physical Activity At least 10 minutes at a time Heart beats faster You breathe harder Able to talk, but not sing A moderate activity can become vigorous and vice versa depending on the effort you put into it i.e. fast walking versus very fast walking

Moderate Physical Activity Walking fast Gardening/yard work Dancing A moderate activity can become vigorous and vice versa depending on the effort you put into it i.e. fast walking versus very fast walking

Vigorous Physical Activity At least 10 minutes at a time Heart rate increases quite a bit Breathing hard Only able to say a few words at a time

Vigorous Physical Activity Bicycling Weight lifting (vigorous)

Vigorous Physical Activity Running Basketball

Physical Activity Break Page 3

Balance Calories Eat the right amount of calories Consider foods eaten during the entire day, not just at one meal Be physically active We will discuss more about food portions when we talk about eating out.

Calorie Recommendations Depend on the following: Age Weight Height Physical Activity Level - Sedentary - Moderately Active - Active

Calorie Recommendations page 5 Find your sex Find your age Choose your activity level Find your calorie level Go to the box on the bottom and find your calorie level

Recommendations Activity page 6 Write in the number of servings recommended for each food group

Goal Setting REALISTIC MEASURABLE SPECIFIC

Physical Activity Goal Setting Answer the questions: WHAT? HOW MUCH? WHEN? HOW OFTEN? I am going to start walking 20 minutes After dinner Monday, Wednesday, Friday

Nutrition Goal Setting Answer the questions: WHAT? HOW MUCH? WHEN? HOW OFTEN? Drink less soda 1 can instead of 2 to 3 each day During lunch Monday, Wednesday, Friday

Workshop 1 Goals See page 7 in your Workshop 1 materials Circle at least one of the nutrition goals or write your own goal Circle at least one of the physical activity goals or write your own goal

Workshop 1 Homework See page 8 in your Workshop 1 materials Cook brown rice and serve to your family: - For 1 cup of rice, add 2 cups of water; - Bring to a boil. Stir. Cover with lid. - Reduce heat to simmer and cook for 45 to 50 minutes Answer the questions on page 8

Yogurt Parfait Recipe