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

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

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

4. Expectations of Participants
Physical Activity
Goals
Homework
Ask Questions

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

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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

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

14. 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

15. 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

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

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

18. 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.

19. 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.

20. 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

21. Avoid Large Portions

22. 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.

23. 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

24. 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

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

26. 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

27. 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?

28. 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

30. 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.

31. 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.

32. 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

33. 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 …

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

35. 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.

36. Dairy Recommendations In Cups
Age Group
Daily Recommendation
Children years old
2 - 2 ½ cups
Children years old
3 cups
Adults

37. 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

38. 1½ ounces of 2 sticks of cheese natural cheese the size of a lighter
Portion Sizes: Cheese
1½ ounces of sticks of cheese natural cheese the size of a lighter =

39. 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

40. 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

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

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

43. 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, minutes/d of moderate to vigorous PA.

44. 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, minutes/d of moderate to vigorous PA.

45. 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

46. 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

47. 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

48. 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

49. 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

50. Vigorous Physical Activity
Bicycling
Weight lifting
(vigorous)

51. Vigorous Physical Activity
Running
Basketball

52. Physical Activity Break Page 3

53. 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.

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

55. 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

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

57. Goal Setting
REALISTIC
MEASURABLE
SPECIFIC

58. 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

59. 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

60. 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

61. 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

62. Yogurt Parfait Recipe