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

PADAF 2005Make Time For Health2 Pennsylvania Dietetic Association Foundation A non profit organization Our mission: promote health through nutrition education and research for the public provide scholarship money for those majoring in nutrition (dietetics) in college. ©

PADAF 2005Make Time For Health3 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 LDN PADAF Grant Manager ©

PADAF 2005Make Time For Health4

PADAF 2005Make Time For Health5 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 ©©

PADAF 2005Make Time For Health6 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 ©

PADAF 2005Make Time For Health8 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 ©

PADAF 2005Make Time For Health9 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 ©

PADAF 2005Make Time For Health10 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 ©

PADAF 2005Make Time For Health11 Our children’s health 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. ©

PADAF 2005Make Time For Health12 Our children’s health 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 ©

PADAF 2005Make Time For Health13 Our children’s health Prevention now can decrease the possibility of life altering diseases in the future such as Cancer % of all cancers could be eliminated with lifestyle changes ©

PADAF 2005Make Time For Health14 Our children’s health 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

PADAF 2005Make Time For Health16 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 low fat a day Juices- 100%only- limit to 6 oz. a day ©

PADAF 2005Make Time For Health17 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 ©

PADAF 2005Make Time For Health18 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…”) ©

PADAF 2005Make Time For Health19 Food Guidance System ©

PADAF 2005Make Time For Health20 Break-the-fast Brain Power Energy booster Great opportunity for fiber foods Eating breakfast helps manage weight ©

PADAF 2005Make Time For Health21 Children without breakfast Tire more easily Are more irritable Can not focus on learning Do poorly on tests ©

PADAF 2005Make Time For Health22 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 ©

PADAF 2005Make Time For Health23 A child’s performance in school starts with a healthy breakfast Breakfast 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! ©

PADAF 2005Make Time For Health24 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 ©

PADAF 2005Make Time For Health25 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 ©

PADAF 2005Make Time For Health26 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 ©

PADAF 2005Make Time For Health27 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 ©

PADAF 2005Make Time For Health28 Building a healthy dinner Plan the week ahead !!! ©

PADAF 2005Make Time For Health29 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. ©

PADAF 2005Make Time For Health30 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. ©

PADAF 2005Make Time For Health31 Portion Distortion Be on the look out!!!! ©

PADAF 2005Make Time For Health32 Watch for hidden calories in fast foods Calorie % Fat Burger King Double Whopper with cheese 1060 (59%) Starbucks blueberry scone454(36%) Wendy’s “Great Biggie” french fries526(39%) Burger King enormous Omelet sandwich*730(58%) McDonalds Crispy Chicken Sandwich503(41%) McDonald’s Coca-Cola - 32 oz Baskin Robbins Milkshake z 1027(34%) Starbucks Caramel Frappuccinno – 20 oz350 (11%) ©

PADAF 2005Make Time For Health33 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. ©

PADAF 2005Make Time For Health34 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 ©

PADAF 2005Make Time For Health35

PADAF 2005Make Time For Health36 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 ©

PADAF 2005Make Time For Health37 Color Counts –Red peppers, tomatoes –Carrots, mangos, yams –Citrus fruits, apples, garlic, onions –Grapes, blueberries, plums –Broccoli, cabbage, kale, spinach, collard greens, avocado ©

PADAF 2005Make Time For Health38 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 ©

PADAF 2005Make Time For Health39 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 ? ©

PADAF 2005Make Time For Health40 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 ©

PADAF 2005Make Time For Health41 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. ©

PADAF 2005Make Time For Health42 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. ©

PADAF 2005Make Time For Health43 What to look for in a label Calories per serving size Fats- hidden fats Sugars- other names for sugar Nutritional value ©

PADAF 2005Make Time For Health44 Small Changes for healthy results Pay attention to serving sizes Recognize fat ingredients Recognize sugar ingredients Choose foods that will give high nutritional benefit ©

PADAF 2005Make Time For Health45 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 ©

PADAF 2005Make Time For Health46 What a child eats, affects how well they learn. Food is meant to nourish and keep us healthy. ©

PADAF 2005Make Time For Health47 Staying Active Family activities = fun and rewarding ©

Calorie In-balance More foods available everywhere More meals out (bigger portions) More sugar-sweetened beverages Successful food advertising Decreased calorie usage Increased calorie Intake More TV viewing More car travel Fewer Physical Education classes Fewer safe walking/biking routes Lower perception of safety

PADAF 2005Make Time For Health49 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 ©

PADAF 2005Make Time For Health51 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 ©

PADAF 2005Make Time For Health52 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. ©

PADAF 2005Make Time For Health53 Increase Physical Activity outside the Home Encourage children to climb, run and jump to build muscles, increase strength and use calories. ©

PADAF 2005Make Time For Health54 Role Modeling  Use 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. ©

PADAF 2005Make Time For Health55 MAY 2005 ©

PADAF 2005Make Time For Health56 Small Changes for healthy results Have an activity calendar Plan sometime over the weekend for a family activity Limit screen time Focus on fun rather than skill ©

PADAF 2005Make Time For Health57 Nutrition and Sports performance Nutrition needed before the game Nutrition needed during the game Nutrition needed after the game

PADAF 2005Make Time For Health58 Nutrition and Sports performance Before the game –Complex carbohydrates –Lean protein foods –Avoid high sugar foods –Avoid high fat foods –Use low fat or skim milk

PADAF 2005Make Time For Health59 Nutrition and Sports performance Before the game –Avoid any food an hour before the game –Have ½ cup of water just before starting a sports event

PADAF 2005Make Time For Health60 Nutrition and Sports performance During the game No foods Drink only water In hot weather drink water every 15 minutes during a sports event

PADAF 2005Make Time For Health61 Nutrition and Sports performance After the game Water !!! Eat complex carbohydrates Avoid high fat foods Avoid high sugar foods

PADAF 2005Make Time For Health62 What is the best exercise for your child? THE ONE THEY WILL DO!!! ©

PADAF 2005Make Time For Health63 Quote to Consider… “Children have never been very good at listening to their elders, but they have never failed to imitate them.” -- James Baldwin ©

PADAF 2005Make Time For Health64 Guidelines for healthier kids Focus on healthy lifestyles and being active Plan family active activities ©

PADAF 2005Make Time For Health65 Guidelines for healthier kids –Offer more fruits and vegetables daily –Have breakfast daily –Eat meals together ©

PADAF 2005Make Time For Health66 Guidelines for healthier kids 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 ©

PADAF 2005Make Time For Health67 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 ©

PADAF 2005Make Time For Health68 Wrap up What new ideas will you take home? ©