Frances Alloway, M.A.,R.D., LDN Nutrition Educator Penn State Extension, Delaware County HEALTHY EATING FOR HEALTHY FAMILIES WELCOME! WHAT WOULD YOU LIKE TO LEARN TODAY? Objectives • Learn about what is recommended for children and adults to eat. • Address issues that influence daily intake. • Talk about how to make eating healthy easier and fun. • Talk about issues of interest to you. Tools for Good Eating • • • • • • • ChooseMyPlate.gov US Dietary Guidelines 2010 Label Reading Interest in Cooking Healthy Food Environment Physical Activity Family Meals US Dietary Guidelines 2010 • Balance Calories in with Calories Out • Eat More - Fruits and Vegetables - Whole Grains - Calcium Rich Food • Eat Less - Sodium - SoFAS (Solid Fats, Added Sugars) Childhood Obesity in US • Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. • Since 1980, obesity prevalence among children and adolescents has almost tripled. Definitions • Overweight is defined as a BMI at or above the 85th percentile and lower than the 95th percentile for children of the same age and sex.1 • Obesity is defined as a BMI at or above the 95th percentile for children of the same age and sex.1 Adults Obese Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out Avoid portion distortion How food portion sizes have changed in 20 years Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion 11 BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories 12 Food Guidance for Americans Foods to Increase • Fruits and Vegetables • Whole Grains • Calcium Rich Food Fill half your plate with fruits & vegetables 15 Pick a variety of vegetables from each vegetable subgroup •Red/Orange •Dark Green •Blue/purple •White •Starchy Choose a total of 2 to 2 ½ cups of vegetables per day Copyright: Sura Nualpradid, 6-2011 freedigitalphotos.net 16 Pick a variety of whole fruits. Limit juices and choose only 100% juice Choose a total of 2 cups of fruit per day. 17 At least half your grains should be whole grains Choose a total of 6 servings per day (1 serving = ½ cup cooked grain or 1 slice bread) 18 Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ... 19 Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour, water, brown sugar ... 20 Eat More Calcium-Rich Foods 21 Switching to fat-free or low-fat (1%) milk makes a difference! Whole 165 2% 125 1% 100 Fat-free 85 calories calories calories calories Calories saved 40 65 80 22 Switching to fat-free or low-fat (1%) milk reduces saturated fat! Whole 2% 1% Fat-free None! 23 Eat Less • Sodium • SoFAS Sodium • Recommended daily intake reduced from 2,400 mg./day to 1,500 mg. for adults over 51 and African Americans (less than 1 tsp./day) • Where do we find salt in our food? • How can we reduce what we eat? Can you guess: How much sodium is in a teaspoon of salt? A. 1,500 mg B. 2,300 mg C. 3,400 mg (mg = milligrams) 26 Can you guess: How much sodium is in a teaspoon of salt? A. 1,500 mg B. 2,300 mg C. 3,400 mg (mg = milligrams) 27 Limit SoFAS • Solid fats = saturated fats Examples? • Added Sugars Reduce sugar-sweetened beverage intake: Drink fewer sugarsweetened beverages Consume smaller portions Substitute water, unsweetened coffee and tea, and other beverages with few or no calories 29 Label Reading SANDWICHES HAMBURGER 280 Cal .89 CHEESEBURGER 330 Cal .99 FILET-O-FISH® 470 Cal 1.99 CRISPY CHICKEN 550 Cal 2.79 QUARTER POUNDER® 430 Cal 2.29 BIG N’ TASTY® 540 Cal 2.29 BIG MAC® 590 Cal 2.39 CHICKEN McGRILL® 450 Cal 2.89 DOUBLE QUARTER POUNDER® 760 Cal 2.99 Healthy Food Environment • At Work • At Home • In Your Community Physical Activity VS Family Meals are Important How can you fill Your Plate? 37 Healthy Eating Can be Fun Learn about what foods are healthy Make healthy choices for your home Make healthy eating a family affair Bon Aperitif! Enjoy! Penn State College of Agricultural Sciences research and extension programs are funded in part by Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S. Department of Agriculture. Visit Penn State Extension on the web: extension.psu.edu Visit Penn State's College of Agricultural Sciences on the web: agsci.psu.edu This publication is available in alternative media on request. The Pennsylvania State University is committed to the policy that all persons shall have equal access to programs, facilities, admission, and employment without regard to personal characteristics not related to ability, performance, or qualifications as determined by University policy or by state or federal authorities. It is the policy of the University to maintain an academic and work environment free of discrimination, including harassment. 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