PROJECT
H
ealthy
E
L
P
ating
ifestyles
hysical Activity
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Target
Audience
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Purpose
To provide an intergenerational approach to Health and Wellness for the
African American community using the Project H.E.L.P principles:
H
ealthy
E
L
P
ating
ifestyles
hysical Activity
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Previous Solutions
=
PERSONAL Responsibility
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Project H.E.L.P Solution
Intergenerational Community Approach to
Health and Wellness
Personal Responsibility + Community
Responsibility = PROJECT H.E.L.P
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Project H. E.L.P’s
approach to health
and wellness includes
the entire family
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Project H.E.L.P
Program Components
Chronic Disease
Prevention
Physical
Activity
Healthy
Eating
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Program Objectives
Increase participant knowledge of risk factors
that lead to cardiovascular disease (i.e.
hypertension, stroke, obesity, and diabetes);
Reduce health disparities in the African
American community;
Develop community health advocates to build
healthier environments for families .
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Module 1
Healthy Eating
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What is Healthy Eating?
Healthy eating is a way of life and is influenced
by what we choose to eat, how much we eat
and how it is prepared.
A healthy meal is moderate in calories and
nutrient dense (rich in vitamins and minerals).
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What is Healthy Eating?
Consuming a variety of nutrient-dense foods
and beverages within the basic food groups
Limit the intake of saturated fats, trans-fats,
cholesterol, added sugars, salt, and alcohol.
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Calorie Intake vs. Calorie Burned
Large portion sizes
High consumption in sugar drinks
Frequent and unhealthy fast food choices
Calorie dense food
Limited healthy school lunch options
Affordable/ accessible junk food
Less time preparing fresh food
Calories
Consumed
Eating
Behaviors that
can lead to
Obesity
VS.
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Calories
Burned
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Calorie Intake vs. Calorie Burned
Our everyday lives
can cause us to
practice unhealthy
lifestyles
Calories
Consumed
Working multiple jobs
Sedentary lifestyles
Excessive television and computer usage
Limited school physical activity
Driving as only means of transportation
Unsafe streets, blighted/unsafe neighborhoods
Limited access to sidewalks and streets
No time to exercise
VS.
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Calories
Burned
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My Plate
“…As long as they’re
half full of fruits and
vegetables, and paired
with lean proteins,
whole grains and lowfat dairy, we’re golden.
That’s how easy it is.”
First Lady,
Michelle Obama
fill your plate with a little more than ¼
vegetables, a little less than ¼ fruit, ¼
grains (make at least half of them “whole”),
and ¼ lean protein. Top it off with a glass of
1% or non-fat milk and you’re good to go.
Food Groups
Fruits
Vegetables
Grains
At least ½ of all the grains
eaten should be whole
grains.
Buy vegetables that are
easy to prepare
Buy fresh fruits in season
when they may be less
expensive and at their peak
flavor
Protein
Dairy
Buy skinless chicken parts,
or take off the skin before
cooking.
Have fat-free or low-fat
yogurt as a snack.
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Grains
Any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product.
Bread, pasta, oatmeal, breakfast cereals, tortillas,
and grits are examples of grain products.
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Fruits
Any fruit or 100% fruit juice are considered a
part of the fruit group.
Fruits may be fresh, frozen, dried or (canned
with light syrup) and may be whole, sliced, or
pureed.
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Vegetables
Any vegetable or 100% vegetable juice counts
as a member of the vegetable group.
Vegetables may be raw or cooked; fresh,
frozen, canned or dried/dehydrated; and may
be whole, cut-up, or mashed.
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Protein
All foods made from meat, poultry, fish, dry
beans or peas, eggs, nuts, and seeds are
considered part of the protein foods group.
Dry beans and peas are part of this group as
well as the vegetable group.
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Dairy
All fluid milk products and many foods made from milk
are considered part of this food group.
Foods made from milk that retain their calcium content
are part of the group; while foods made from milk that
have little to no calcium, such as cream cheese, cream,
and butter, are not.
Most dairy group choices should be fat-free or low-fat.
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Environments that Support
Healthy Eating
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FOOD LABELS
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UNDERSTANDING FOOD LABELS
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The Serving Size
The first place to start when you look at the Nutrition Facts label
is the serving size and the number of servings in the package.
The size of the serving on the food package influences the
number of calories and all the nutrient amounts listed on the top
part of the label. Pay attention to the serving size, especially
how many servings there are in the food package. Then ask
yourself, "How many servings am I consuming"? (e.g., 1/2
serving, 1 serving, or more)
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The Serving Size
Example:
one serving of macaroni and cheese equals one
cup. If you ate the whole package, you would
eat two cups. That doubles the calories and
other nutrient numbers
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Calories (and Calories from Fat)
Calories measure how much energy you get
from a serving of this food. The calorie section
of the label can help you manage your weight
(i.e., gain, lose, or maintain.)
Remember: the number of servings you
consume determines the number of calories
you actually eat (your portion amount).
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Calories (and Calories from Fat)
General Guide to Calories
40 Calories is low
100 Calories is moderate
400 Calories or more is high
Example:
There are 250 calories in one serving of macaroni and
cheese. How many calories from fat are there in ONE
serving? 110 calories, which means almost half the
calories in a single serving come from fat.
if you ate the whole package content? Then, you would
consume two servings, or 500 calories, and 220 would
come from fat
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The Nutrients: Limit These Nutrients
Eating too much fat, saturated fat, trans fat,
cholesterol, or sodium may increase your risk of
certain chronic diseases, like heart disease, some
cancers, or high blood pressure.
Health experts recommend that you keep your intake of
saturated fat, trans fat and cholesterol as low as possible as part
of a nutritionally balanced diet.
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The Nutrients: Get Enough of these Nutrients
Eating these nutrients can improve your health
and help reduce the risk of some diseases and
conditions.
For example, calcium may reduce the risk of
osteoporosis.
A diet rich in fruits, vegetables, and grain
products that contain dietary fiber, may reduce
the risk of heart disease.
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PORTION SIZES
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What is a Portion Size?
• The amount of food that you actually put on
your plate, that you plan to eat in one sitting.
• Depending on the food, your portion size may
be one or more servings according to the Food
Guide.
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Portion Sizes
Example:
If you eat a whole apple as one portion, that
equals one serving of vegetables and
fruit.
However, if you eat a sandwich with two
pieces of bread (one portion), you’re eating two
servings of grain products since each slice of
bread is one serving according to the Food
Guide.
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Measuring Portion Sizes
Item
Amount
One Serving
2.5 oz (75 g)
Meat
Chicken
Fish
½ cup (125 ml)
Pasta
Rice
Medium Potato
¾ cup (175 ml)
Yogurt
Hot cereal
Tofu
1 tsp (5 ml)
Butter
Oil
2 Thumb tips
1.5 oz (50 g)
Cheese
Both palms open
2 cups (500 ml)
Vegetables (2
Palm of hand
Cell phone
Computer mouse
Tennis ball
Thumb tip
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Healthy Eating Strategies
Table 2: Steps to Better-For- Your
Food Prep
If you…
Try this
For less fat:
Flavor vegetables, beans and rice with
bacon, bacon drippings, fatback, ham
hocks or salt pork.
Use lean ham, turkey ham, smoke
turkey wings, turkey bacon or Canadian
bacon; go easy since the meats tend to
be high in sodium. Or season
vegetables with onion celery or garlic.
Deep-fry chicken
Broil, bake, barbecue, oven-fry or roast
chicken. Take off the skin before you
eat it. Or remove skin from raw
chicken, roll pieces in crushed cereal or
other grain-based coating, then bake
for crunch flavor
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Healthy Eating Strategies
Table 2: Steps to Better-For- Your Food
Prep
If you…
Try this
For less fat:
Serve chicken, dumplings, potatoes and other
foods with gravy.
Use low-sodium bouillon instead of
drippings to make gravy; skim the fat if
you do use dipping. Go easy on the gravy!
For less salt and sodium:
Season many food with salt( Salt may
contribute to high blood pressure.)
Experiment with celery, onions garlic,
pepper, curry, paprika, other herbs and
spices.
Make gravy and soups with regular
bouillon or canned broth
Use low-sodium canned broth.
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Healthy Eating Strategies
Table 2: Steps to Better-For- Your Food
Prep
For More Calcium:
Skip milk, perhaps because you have difficulty digesting
lactose (the sugar in milk).
Drink “lactose-reduced” milk or smaller amounts of
milk with a meal, as that’s easier to digest. Try calciumfortified juice or soy beverages. Get calcium from lowfat or fat-free yogurt, or from reduced-fat hard cheeses
(e.g., Cheddar or Colby), which don’t have much
lactose. Remember, certain green vegetables such as
collard greens, spinach and kale contribute some
calcium, too.
For less added sugar:
Sprinkle sugar on fruit.
Choose ripe fruit and enhance the natural sweetness
with cinnamon or nutmeg.
Cook sweet potatoes and other vegetables with sugar.
Enjoy cooked sweet potatoes plain, or sprinkle with
cinnamon, nutmeg or allspice.
Enjoy sugary desserts, such as cobblers and sweet
potato pie.
Experiment with using less sugar in cobblers and pies;
just be sure to use very ripe fruits.
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Consult a doctor, licensed nutritionist, and a
personal trainer when considering a change in
your diet!!!
The following slides were based on general a
nutrition standards of a 2,000 calorie diet.
Daily calories vary per person.
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