Is What You and Your Children are Eating Keeping Your Family
Healthy?
Produced by Sandra L. Owen
Agenda
9:00-9:10
9:10-9:30
Identifying foods that boost the immune system
Reading food labels to ensure getting right amount of
nutrients
Nutrients and their recommended amounts
Reducing salt intake
Increasing iron intake
9:30-9:40
Ethnic food pyramid; Vegetarian food pyramid
9:40-10:00 Use of My Pyramid Tracker
Foods That Boost the Immune System
Beta Carotene: Rich sources include carrots, sweet
potatoes, cantaloupe
Action: It is an antioxidant; stimulates natural
killer cells
Vitamin B6: Rich sources include potatoes, nuts, spinach
Action: promotes white cell growth
Folate: Rich sources include romaine lettuce, peas, salmon
Action: Increases activity of white blood cells
Vitamin C: Rich sources include broccoli, sweet peppers, oranges
Action: It is an antioxidant and enhances response to
immunization
Vitamin E: Rich sources include wheat germ, vegetable oil, whole grains
Action:It is an antioxidant and stimulates immune response to
infectious disease
Selenium: Rich sources include tuna, eggs, whole grains
Action: It is an antioxidant and promotes action against toxic bacteria
Reading Food Labels to Determine Nutrients
1. Look at the serving size listed on the label. How many
servings are in the particular food item?
2. Check the amount of calories.40 calories is low; 100 calories is
moderate; and 400 calories is high.
3. Limit fat, cholesterol, and sodium. Check the percent daily value.
Reduce sodium by limiting prepackaged and canned foods and use
herbs to season rather than salt.
4. Get enough fiber, vitamin A, C ,calcium, and iron. 5% or less is
low; 20% or more is high.
Herbs containing iron include rosemary, thyme, curry, and
cinnamon. Food sources include beef, shrimp, turkey ; cooked
beans and lentils ; enriched pasta; and baked potato with skin.
Iron absorption inhibitors include coffee, tea, spinach, sweet potato
and soy products. Iron absorption enhancers include cantaloupe,
strawberries, broccoli, tomatoes, meat, fish, and poultry.
5. Review the recommended daily values that appear at the bottom of
the label (recommended micro and macro nutrients).
Eating Healthy Following the Food Guide Pyramid
Ethnic Pyramids
Caribbean Pyramid
Arabic Pyramid
Latino Pyramid
Healthy eating along with daily activity will
promote health and wellness.
Vegetarian Pyramid