1. Healthy Eating: Tips for the Whole Family
Toilet paper ice breaker
Drexel University Nutrition Center

2. Project Sponsors USDA project funded through the Food Stamp Program
School District of Philadelphia
Nutrition Center, Department of Biology, Drexel University

3. 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

4. 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

5. Prevalence of Overweight in Youth

6. Overweight Youth = Obese Adults
Overweight children
National Institute for Health Care Management, Nov 2003

7. Why Prevention is Necessary
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
Discuss BMI screening by school nurses
Letters coming home to parents of all students screened

8. Benefits of Healthy Eating
Better School Performance
Developmental growth
Prevention of overweight
Prevention of chronic disease
BMI mandate

9. Prevent Chronic Disease
Healthy artery = normal blood flow
Plaque deposits = less blood flow
Choose healthy foods to prevent:
Model of artery?
High blood pressure
High cholesterol
Heart disease
Stroke
Diabetes
Cancer
Weight gain

10. Energy Imbalance Increased Energy (Calorie) Intake
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
Nutrition
Advertising targeted to children, (during sat morning programs)
More screen time- tv, computer, video games, internet
Children not walking to school
Parents afraid to send kids outside
Increased Energy (Calorie) Intake
Decreased Energy Expenditure

11. 10 pound weight gain per year
The BAD News …
100 extra calories per day
10 pound weight gain per year
Activity
Get 3 people to volunteer to hold 2lb, 5lb or 10lb bag of flour or sugar for 5 min.
Take away the flour or sugar after 5 min
Ask them how they felt
Explain that is how their body would feel if they lost that much weight.
University of Nebraska–Lincoln Extension

12. The Good News … Weight gain can be prevented Eat Less Move More
Strive for 2-1-5

13. 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
Cake- middle, less icing
Refer to America on the move website.

14. 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
Refer to america on the move website for more ways to cut calories.

15. University of Nebraska–Lincoln Extension
Average Calories
12 ounces soda
150 calories
1.5 ounces candy bar 200 calories
medium donut
240 calories
medium fries
460 calories
University of Nebraska–Lincoln Extension

16. Move More Be more physically active Wear a pedometer (step counter)
30 to 60 minutes of physical activity recommended on most days
Wear a pedometer (step counter)
Add 2000 steps to your day
Provide pedometer with instructions,
Wear for 3 days, take average of steps and set goal to increase by 2000 steps per day.
Recommendations for exercise:
30 minutes- for good health
60 minutes- prevent weight gain
60 to 90 minutes- maintain weight loss
60 minutes- children

17. 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
Refer to America on the move website for more ways to add 2000 steps a day.

18. 2 hours or less of screen time
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
Screen time includes recreational computer time, movies, videos
Encourage not to have tv in child’s bedroom

19. My Pyramid 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.
MyPyramid.gov
allows each person to analyze his or her individual eating and physical activity behavior.
Can analyze indvidual foods or whole meals.

20. 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

21. SERVINGS vs. PORTIONS

22. Some Serving Size Examples:
Baseball /2 cup cereal
Small computer mouse 1/2 cup chopped fruit
Deck of cards ounces of meat
Two 9-volt batteries /2 ounces of cheese

23. Calorie Difference: 210 calories
BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories
Adapted from

24. Calorie Difference: 165 Calories
SODA
20 Years Ago
Today
85 Calories
6.5 ounces
250 Calories
20 ounces
Calorie Difference: 165 Calories
Adapted from

25. MUFFIN Calorie Difference: 290 calories 20 Years Ago Today
1.5 ounces
500 calories
4 ounces
Calorie Difference: 290 calories
Adapted from

26. POPCORN Calorie Difference: 360 calories 20 Years Ago Today
5 cups
630 calories 11 cups
Calorie Difference: 360 calories
Adapted from

27. 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

28. Tips for Parents Get children involved.
Be persistent when offering new foods!
Aim for regular family mealtimes.
Have pleasant conversations at mealtime.
Healthy foods and snacks
fruits and vegetables
lean meats and other good sources of protein,
whole-grain breads and cereals
Limit fat intake
Limit fast food and other low-nutrient snacks. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.
Limit sugary drinks. Serve water and milk instead.

29. 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.
Establish a predictable schedule of meals and snacks.
Help children to make healthy snack and meal choices.
Establish one place to eat in the home
Don't force kids to clean their plates.
Don't bribe or reward kids with food.
Don't use food as a way of showing love.

30. Setting Healthy Goals Be specific Put it in writing
Set realistic goals
Develop an action plan
Believe in yourself
Be flexible
Reward yourself
Activity
Fast Food Frenzy
Pass out menus from different fast food restaruants
Have them pick what they usually purchase, write down amount calories, % calories from fat

31. Any questions??