Download "Be Smart About Your Heart" Parent Letter

Dear Parent:
Today, a representative from Bronson Children’s Hospital presented Be Smart About
Your Heart in your child’s classroom. This program is designed to raise awareness about
choosing a healthy lifestyle. Good nutrition and physical activity is key to staying
healthy. They can help reduce the risk of obesity, diabetes, high blood pressure, stroke,
and some forms of cancer.
Presentation highlights:






Eating a variety of nutritious foods (MyPlate): fruits, vegetables, grains, proteins,
dairy foods, oil and empty calories
Controlling portion size
Using the Nutrition Facts food label to help make healthier food choices
Drinking water instead of soda or other sweetened drinks
Reducing screen time (video games, computer, TV)
Including an active lifestyle into daily routines
If you want to find out more about what your child learned during the classroom
presentation or about our other education programs, visit
www.bronsonhealth.com/schooloutreach.
Sincerely,
Deb Carpenter, Coordinator
School Outreach Program
Facts About Heart Disease:
It's A Family Affair
Some Basic Facts


Heart disease is the number one killer of American adults. Every 33 seconds someone
will have a heart event. Once a minute someone will die from one.
Family history increases heart disease risk. Children of parents who have heart disease
are more likely to develop heart disease later in life. Risk factors for heart disease we
can control include not smoking, maintaining healthy cholesterol levels and blood
pressure, regular exercise, and maintaining a healthy weight.
Don't Wait Until It's Too Late


Signs of heart disease begin during childhood.
High cholesterol is a risk factor for heart disease in adults. Lowering high cholesterol in
children and teens may help prevent heart disease later in life.
Cholesterol Counts (Even for Kids)
 Children and teens with high cholesterol are more likely to become adults with high


cholesterol.
About 10 percent of teens have high cholesterol (over 200 mg/dl).
Simple diet changes can lower total and LDL cholesterol levels in parents and their
children.
Be Heart Smart - Choose a Healthy Diet
 Healthy habits early in life help reduce the risk of heart disease. children and adults can

improve their heart health with a low-saturated-fat and low-cholesterol diet, avoiding
obesity, and being physically active.
Eighty percent of teens consume more than the recommended amount of total and
saturated fat. Another 49 percent consumer more than the recommended amount of
cholesterol and are more likely to show early signs of heart disease.
Aim for a Healthy Weight
 Obesity is increasing and threatens the health of adults and children worldwide.
 Children who are overweight are 2.4 times more likely to have high cholesterol than

children of normal weight. More than half of overweight children has at least one risk
factor for heart disease.
Twenty-five percent of children are overweight and at increased risk for heart disease.
Physical Activity Also is Key


Being physically inactive is as risky as having high blood cholesterol levels, high
blood pressure or cigarette smoking.
Health experts recommend at least 30 minutes of physical activity each day to
reduce the risk of chronic disease, such as heart disease. According to the
American Heart Association, over 37 percent of high school students spend
three or more hours a day watching TV.
Source: http://www.healthyfridge.org/factsaboutheartdisease.html
FN-1404
Get the Facts!
Steps to Reading and Understanding Nutrition Facts Labels
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Rachelle Fetsch, Student Dietitian
You can make quick, informed decisions about foods by following these steps
to reading Nutrition Facts labels on food packages.
1
Nutrition Facts
N
Look at the serving size and number of servings
in the package.
S
Serving
Size 1 cup (228g)
Servings Per Container 2
S
1
Tip: Ask yourself, “How many servings am I eating?”
Amount Per Serving
Am
2
Calories 250
C
Calories from Fat 110
Look at the number of calories in one serving.
% Daily Value*
Total Fat 12g
To
3
18%
15%
5%
Saturated Fat 3g
Trans Fat 3g
Cholesterol 30mg
Sodium 470mg
To
Total Carbohydrate 31g
4
Dietary Fiber 0g
Sugars 5g
0%
10%
0%
20%
10%
0%
Protein 5g
4
4%
2%
20%
4%
V
Vitamin A
Vitamin C
V
Calcium
C
Iron
* Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on
your calorie needs.
Calories:
2,000
2,500
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Less than
Less than
Less than
Less than
Fargo, North Dakota
Reviewed October 2012
All the rest of the information on the label is based on one
serving.
65g
20g
300mg
2,400mg
300g
25g
80g
25g
300mg
2,400mg
375g
30g
5
2
Question: Looking at the nutrition label, how many calories
would you get from consuming two servings of this food?
A. 470
B. 110
C. 250
D. 500
Answer: D. Eating two servings of this product would provide
you with 500 calories.
Compare the amount of fat, saturated fat, cholesterol
and sodium to the total amount recommended (see
information at the bottom of label or % Daily Value).
Try to minimize trans fat in your diet.
3
Eating too much of these may increase your risk of
developing chronic diseases. Eating too much saturated
fat and/or trans fat, for example, may increase your risk of
heart disease.
Check the amounts of dietary fiber, vitamin A, vitamin
C, calcium and iron. Getting enough of these nutrients
in your diet may lower your chances of developing some
diseases/conditions. For instance, getting enough calcium
may help lower your risk of developing osteoporosis, a
condition of weakened, fragile bones.
Check out the % Daily Value. Food labels list
percentages of the recommended daily intakes of several
nutrients. The numbers are based on a 2,000-calorie diet
and are used for adults who are 18 years or older. If you
consume more or less than 2,000 calories per day, you still
can use % Daily Values as a reference.
4
5
Use this reference guide for
evaluating a product’s % Daily Value:
Quick tips:
“Low” = 5% or less of the Daily Value
“High”= 20% or more of the Daily Value
■ Aim to eat less than the % Daily Value
for total fat, saturated fat, cholesterol
and sodium.
s &OREXAMPLETHERECOMMENDED
daily value for cholesterol is 300
milligrams, which would be 100
percent of the daily value. Try to
eat less than 300 milligrams of
cholesterol per day.
Question: Which of the following does/do not have
a % Daily Value?
A. Trans fat B. Sugars C. Protein D. All of these
Answer: D
Sugars have no daily reference value because no
recommendations have been made for the total amount
of sugars to eat in a day.
Protein needs are more individualized and should be
based on an individual’s weight and physical activity.
■ Eat foods that are higher in % Daily
Experts could not provide a reference value for trans
fat nor any other information that the Food and Drug
Administration believes is sufficient to establish a Daily
Value or % Daily Value.
Value for vitamins, minerals and fiber.
Label A
Label B
Nutrition Facts
Nutrition Facts
Amount Per Serving
Amount Per Serving
Serving Size 1 cup (245g)
Servings Per Container
Calories 80
Calories from Fat 0
Serving Size 1 cup (244g)
Servings Per Container
Calories 120
Calories from Fat 45
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 5mg
Sodium 105mg
Total Carbohydrate 12g
Dietary Fiber 0g
Sugars 12g
Question: Which of the following labels
is reduced-fat milk and which is nonfat
milk? Which has more saturated fat and
cholesterol? Which has more calcium and
vitamin A?
% Daily Value*
0%
0%
Total Fat 5g
2%
4%
4%
0%
Cholesterol 20mg
Sodium 100mg
Total Carbohydrate 11g
Protein 8g
Compare Labels
8%
15%
Saturated Fat 3g
Trans Fat 0g
7%
4%
4%
0%
Dietary Fiber 0g
Sugars 11g
Answer: Label A is nonfat milk and Label
B is reduced-fat milk. Reduced-fat milk has
more saturated fat and cholesterol. Both
nonfat milk and reduced-fat milk contain the
same amounts of calcium and vitamin A.
Protein 8g
Vitamin A 10%
Calcium 30%
Vitamin C 0%
Iron 0%
Vitamin A 10%
Calcium 30%
Vitamin C 0%
Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on
your calorie needs.
Calories:
2,000
2,500
* Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on
your calorie needs.
Calories:
2,000
2,500
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Less than
Less than
Less than
Less than
Calories per gram:
Fat 9
Carbohydrate 4
65g
20g
300mg
2,400mg
300g
25g
80g
25g
300mg
2,400mg
375g
30g
Protein 4
Less than
Less than
Less than
Less than
Calories per gram:
Fat 9
Carbohydrate 4
65g
20g
300mg
2,400mg
300g
25g
80g
25g
300mg
2,400mg
375g
30g
Protein 4
Reference
“How to Understand and Use the Nutrition Facts
Label.” Food and Drug Administration.
www.cfsan.fda.gov/~dms/foodlab.html
For more information, visit
www.ndsu.edu/eatsmart
The NDSU Extension Service does not endorse commercial products or companies even though reference may be made to tradenames, trademarks or service names. NDSU encourages you to use and share this content, but please do so under the conditions of our Creative Commons license. You may copy, distribute, transmit and adapt this work as long as you
give full attribution, don’t use the work for commercial purposes and share your resulting work similarly. For more information, visit
www.ag.ndsu.edu/agcomm/creative-commons.
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disability, gender expression/identity, genetic information, marital status, national origin, public assistance status, race, religion, sex, sexual orientation, or status as a U.S. veteran.
Direct inquiries to the Vice President for Equity, Diversity and Global Outreach, 205 Old Main, (701) 231-7708. This publication will be made available in alternative formats for people
with disabilities upon request, (701) 231-7881.
SERVING SIZE CARD:
Cut out and fold on the dotted line. Laminate for longtime use.
1 Serving Looks Like . . .
GRAIN PRODUCTS
1 cup of cereal flakes = fist
1 pancake = compact
disc
½ cup of cooked
rice, pasta, or potato
= ½ baseball
1 slice of bread =
cassette tape
1 Serving Looks Like . . .
VEGETABLESAND FRUIT
1 cup of salad
greens = baseball
1 baked potato = fist
1 med. fruit = baseball
½ cup of fresh fruit
= ½ baseball
¼ cup of raisins =
large egg
1 piece of cornbread
= bar of soap
1 Serving Looks Like . . .
DAIRYAND CHEESE
1½ oz. cheese = 4
stacked dice or 2
cheese slices
½ cup of ice cream
= ½ baseball
1 Serving Looks Like . . .
MEATAND ALTERNATIVES
3 oz. meat, fish,
and poultry =
deck of cards
3 oz. grilled/baked fish =
checkbook
FATS
1 tsp. margarine or
spreads = 1 dice
2 Tbsp. peanut
butter = ping pong
ball
10
tips
choose MyPlate
10 tips to a great plate
Nutrition
Education Series
Making food choices for a healthy lifestyle can be as simple as using these 10 Tips.
Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods
to eat less often.
1
balance calories
Find out how many calories YOU need for a day
DVD¿UVWVWHSLQPDQDJLQJ\RXUZHLJKW*RWR
www.ChooseMyPlate.govWR¿QG\RXUFDORULHOHYHO%HLQJ
physically active also helps you balance calories.
2
enjoy your food, but eat less
Take the time to fully enjoy
your food as you eat it. Eating
too fast or when your attention is
elsewhere may lead to eating too
many calories. Pay attention to hungerr
and fullness cues before, during, and after meals. Use
them to recognize when to eat and when you’ve had
enough.
3
avoid oversized portions
Use a smaller plate, bowl, and glass. Portion out
foods before you eat. When eating out, choose a
smaller size option, share a dish, or take home part of
your meal.
4
foods to eat more often
Eat more vegetables, fruits, whole grains, and fat-free
or 1% milk and dairy products. These foods have the
nutrients you need for health—including potassium, calcium,
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basis for meals and snacks.
5
make half your plate
fruits and vegetables
Choose red, orange, and dark-green vegetables like
tomatoes, sweet potatoes, and broccoli, along with other
vegetables for your meals. Add fruit to meals as part of
main or side dishes or as dessert.
6
switch to fat-free or
low-fat (1%) milk
They have the same amount of
calcium and other essential nutrients as
whole milk, but fewer calories and less
saturated fat.
7
make half your grains whole grains
To eat more whole grains, substitute a whole-grain
SURGXFWIRUDUH¿QHGSURGXFW—such as eating wholewheat bread instead of white bread or brown rice instead of
white rice.
8
foods to eat less often
Cut back on foods high in solid fats, added sugars,
and salt. They include cakes, cookies, ice cream,
candies, sweetened drinks, pizza, and fatty meats like ribs,
sausages, bacon, and hot dogs. Use these foods as
occasional treats, not everyday foods.
9
compare sodium in foods
Use the Nutrition Facts label
to choose lower sodium versions
of foods like soup, bread, and frozen
meals. Select canned foods labeled
“low sodium,” ”reduced sodium,” or
“no salt added.”
10
drink water instead of sugary drinks
Cut calories by drinking water or unsweetened
beverages. Soda, energy drinks, and sports drinks
are a major source of added sugar, and calories, in American
diets.
DG TipSheet No. 1
June 2011
United States
Department of Agriculture
Center for Nutrition
Policy and Promotion
Go to www.ChooseMyPlate.gov for more information.
USDA is an equal opportunity
provider and employer.
10
tips
build a healthy meal
10 tips for healthy meals
Nutrition
Education Series
A healthy meal starts with more vegetables and fruits and smaller portions of protein and
grains. Think about how you can adjust the portions on your plate to get more of what you need without too
many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products
to your plate.
1
make half your plate veggies and fruits Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and
broccoli.
2
add lean protein
Choose protein foods, such as
lean beef and pork, or chicken,
turkey, beans, or tofu. Twice a week,
make seafood the protein on your plate.
3
include whole grains
Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole
wheat” on the food label. Whole grains provide more nutrients,
like fiber, than refined grains.
4
don’t forget the dairy
Pair your meal with a cup of fat-free or low-fat milk.
They provide the same amount of calcium and other
essential nutrients as whole milk, but less fat
and calories. Don’t drink milk? Try soymilk
(soy beverage) as your beverage or include
fat-free or low-fat yogurt in your meal.
5
avoid extra fat
Using heavy gravies or sauces will add fat and
calories to otherwise healthy choices. For example,
steamed broccoli is great, but avoid topping it with cheese
sauce. Try other options, like a sprinkling of low-fat parmesan
cheese or a squeeze of lemon.
6
7
8
take your time
Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating
very quickly may cause you to eat too much.
use a smaller plate
Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied
without overeating.
take control of your food
Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the
nutrition information. Choose healthier options such as baked
instead of fried.
9
try new foods
Keep it interesting by picking out new
foods you’ve never tried before, like
mango, lentils, or kale. You may find a new
favorite! Trade fun and tasty recipes with
friends or find them online.
10
satisfy your sweet tooth in a
healthy way
Indulge in a naturally sweet dessert dish—fruit!
Serve a fresh fruit cocktail or a fruit parfait made with yogurt.
For a hot dessert, bake apples and top with cinnamon.
United States
Department of Agriculture
Center for Nutrition
Policy and Promotion
Go to www.ChooseMyPlate.gov for more information.
DG TipSheet No. 7
June 2011
USDA is an equal opportunity
provider and employer.
eating better
on a budget
10
tips
Nutrition
Education Series
10 tips to help you stretch your food dollars
Get the most for your budget! There are many ways to save money on the foods that you eat. The three
main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch
your food dollars.
1
plan, plan, plan!
Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or
sitr-fries, which “stretch” expensive items into more portions.
Check to see what foods you already have and make a list
for what you need to buy.
2
get the best price
Check the local newspaper, online,
and at the store for sales and coupons. Ask about
a loyalty card for extra savings at stores where you shop.
Look for specials or sales on meat and seafood—often the
most expensive items on your list.
3
compare and contrast
Locate the “Unit Price” on the shelf directly below
the product. Use it to compare different brands and
different sizes of the same brand to determine which is
more economical.
4
buy in bulk
It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak,
or fish and larger bags of potatoes and frozen vegetables.
Before you shop, remember to check if you have enough
freezer space.
5
buy in season
Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going
to use them all right away, buy some that still need time to
ripen.
6
convenience costs...
go back to the basics
Convenience foods like frozen dinners, pre-cut
vegetables, and instant rice, oatmeal, or grits will cost you
more than if you were to make them from scratch yourself.
Take the time to prepare your own—and save!
7
easy on your wallet
Certain foods are typically low-cost
options all year round. Try beans for
a less expensive protein food. For vegetables, buy carrots,
greens, or potatoes. As for fruits, apples and bananas are
good choices.
8
cook once...eat all week!
Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual
containers. Use them throughout the week and you won’t
have to spend money on take-out meals.
9
get your creative juices flowing
Spice up your leftovers—use them in new ways. For example, try leftover chicken in a stir-fry or over
a garden salad, or to make chicken chili. Remember,
throwing away food is throwing away your money!
10
eating out
Restaurants can be expensive. Save money by getting the early bird special, going out for lunch
instead of dinner, or looking for “2 for 1” deals. Stick to water
instead of ordering other beverages, which add to the bill.
DG TipSheet No. 16
December 2011
United States
Department of Agriculture
Center for Nutrition
Policy and Promotion
Go to www.ChooseMyPlate.gov for more information.
USDA is an equal opportunity
provider and employer.
A Plan for Family
Physical Activity
Being physically active as a family is fun. It’s a great way to make lasting memories
and build positive relationships. Plus, being active has great health benefits!
Health Benefits of Regular Physical Activity
Make physical
activity a part
of your family
schedule every
day if you can.
It will impact the
health of
each family
member
for a
lifetime!
Reduce the risk of:
•
•
•
•
•
heart disease
high blood pressure
stroke
colon cancer
diabetes
Increase your health and well-being by:
• strengthening the heart and lungs
• building healthier joints
• building stronger muscles
and bones
• helping to manage stress
• lifting your spirits
If your family has a history
of these conditions, it is
even more important to
be physically active.
Create a Plan
Ideas to Consider as a Family
As a family, list physical
activities you enjoy. You may
not always agree on what is
enjoyable, but it’s likely there
will be some activities you
can enjoy together. Use the
calendar on the back of this
page to plan times to be active
as a family.
•
•
•
•
•
•
•
•
•
Set a Goal
Children should be active
60 minutes each day. Adults
should aim for 2 1/2 hours
of moderate physical activity
weekly, or 1 1/4 hours of
vigorous physical activity
weekly. Using different colored
pens, have each family
member add personal or team
sports or practices to the
calendar. See if each family
member has met his or her
goal. If not, work together
to find ways to increase the
number of minutes.
Page 48
Lesson 4
Take an in-line skating class or a dance class.
Walk to the store, instead of driving.
Offer to walk the neighbor’s dog.
Visit a park with hiking or walking trails.
Mow the lawn and do other yard work.
Shovel the snow.
Take the stairs, instead of the elevator.
Ride a bike ride around the neighborhood.
Set up relay races for the neighborhood –
adults and youth.
• Sign up for a fun walk/run.
• Go to the school gym or swimming
pool during open hours.
• Encourage neighborhood games, such as tag or hide and seek.
Get Around the Obstacles
• Many people love television, movies, video games, and computers.
But these activities are not physically active. Set a daily two-hour time
limit on these activities for your family.
• Break the habit of spending lots of time doing things where you are
not being active. Increase the time you are physically active as a
family.
• Sunshine and warm weather make it easier to be active outdoors.
When the weather doesn’t cooperate, find ways to be active indoors.
Go to an ice-rink or in-line skating rink. Go to the library and check out
a video tape on yoga, kickboxing, or karate. Walk at the mall.
3–Nutrition/Physical Activity
Revised by Addendum 2011 © Copyright 2007
Our Family Plan for
Physical Activity
Directions: Plan times for your family to be
physically active together. Note the day, activity,
and the number of minutes you plan to do the
activity. Find different colored pens so each person
can write his or her activities on the same calendar.
AIM FOR THE GOAL
Youth:
60 minutes each day
Adults:
2 1/2 hours of moderate physical
activity weekly, or 1 1/4 hours of
vigorous physical activity weekly
ay
d
Sun
ay
d
Mon
y
a
d
s
e
Tu
ay
sd
e
n
d
We
y
da
s
r
u
h
T
ay
Frid
ay
rd
u
t
a
S
Need More Information?
Visit the U.S. Department of Health and Human Services,
National Heart, Lung, and Blood Institute website.
www.nhlbi.nih.gov/health/public/heart/obesity/wecan/
Take the President’s Challenge! www.presidentschallenge.org/
© Copyright 2007
Revised by Addendum 2011
3–Nutrition/Physical Activity
Lesson 4 Page 49