2. Happy Healthy Families 5 Steps to help families eat and feel better every day Fiona Greig Mission Nutrition Oral Health Conference 27 June 2014

4. How can we and our patients lead healthy lifestyles in an unhealthy environment?

5. Life was once simple…… Mothers had more time at home for food preparation and involving kids in the kitchen A trip to the supermarket was only once a week or two Treats were treats

6. Today’s chaotic has become the norm

7. 5 steps to a healthier lifestyle Make every meal healthy Healthy snacking Shopping smarter Setting healthy habits now Make healthy food fun Case study

8. Tip #1 Making every meal healthier oPlanning oPantry staples oStretching a meal oHomemade vs packet oTry new recipes & cooking methods oVeges at every meal oKeep tea & coffee to between meals oGet the kids involved at every opportunity

9. Cooking methods and utensils Steam Basket Slow Cooker or Crockpot Food processor Smoothie maker Julienne Peeler Tortilla baking dish

10. Pasta sauce comparison Store bought Homemade Sugar g/100g 3.33.0 Salt mg/100g 39580 Fat g/100g 1.20.9

11. Veges at every meal Omelette with tomato, mushrooms, spinach Smoothies – incl baby spinach or kale Lean meat with salad pasta/sandwich Snack – carrot sticks or celery (with peanut butter)

12. Tip #2 Healthy snacking Do we need to snack? Thirst can be mistaken as hunger Keep healthy options accessible Mindful snacking Watch your portions What is a healthy snack?

13. What does a healthy snack look like? Unprocessed if possible Contains some protein dairy nuts/seeds Easily accessible

14. Snack ideas and after school – Cold corn on the cob – Left over pizza slice – Mini corn fritters – Creamed rice – Rice cakes – Chunky cereals – Homemade popcorn – Homemade healthy muffins – Snow peas, cherry tomatoes, cheese cubes

15. Tip #3 Shopping Smarter oTools oList oFood Switch smartphone app oOnline oHealth and Nutrition Claims oPackaging information oEndorsements

16. Core foods on the outside

17. Food Choice Apps

18. On-pack

19. Tip #4 Set Healthy Habits Listening to hunger cues Environment Numerous offerings Fussy vs problem feeder Wide variety Unprocessed foods Role modelling

20. Managing a FUSSY eater Milkoholics - Don’t fill up little tummies with milk Avoid using dessert as a bribe to finish dinner Introduce wide range of tastes and textures early Fussy / picky eater vs problem feeder

21. Lunches – mix & match! GOOD COMBO = Bread/cereals + 1 lean meat/fish/egg + 1 dairy + 1 fruit + 1 veg

22. Adding interest at Lunch… – Vary the bread each week Week 1 Wraps or Pita Week 2 Rolls Week 3 Crackers Week 4 Regular sandwiches – Mix up the fruit Fresh, canned, tubs, dried – Different dairy Yogurts, cheese triangles, sliced cheese

23. Food models

24. Getting Kids (and adults) to eat more veges Establish a vege garden Meatballs or meat loaf – Add grated zucchini, carrot, potato and onion. Bolognese sauce - Add mashed pumpkin for delicious smoothness. Make muffins and cakes with fruit puree, grated carrot or zucchini, mashed kumara or pumpkin. Pizza toppings mix veges with cheese Smoothies with milk, baby spinach, banana, berries

25. Tip #5 Make food fun

26. Case study Family of 5 – Dad, works full-time long hours – Mum works part-time – 3 kids aged 5, 7 and 10 – Currently eating takeaways 3-4 times per week due to lack of time – Supermarket shop once a week mainly processed, packaged foods – Minimum exercise by parents as always tired – Kids spend much of their spare time on computer and snacking

27. 88 Jervois Road, Ponsonby, Auckland Tel: 09 948 7999 Email: info@missionnutrition.co.nz Wed: www.missionnutrition.co.nz Any questions?