Download Parent Presentation – English - the Network for a Healthy California

Parent Workshop 2
Nutrients
Presented by:
Network for a Healthy California—LAUSD
For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer.
Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health
Key Messages
BALANCING CALORIES
• Enjoy your food, but eat less.
• Avoid oversized portions.
FOODS TO INCREASE
• Make half your plate fruits and
vegetables
• Switch to fat-free or low-fat (1%) milk
Key Messages
FOODS TO REDUCE
• Compare sodium in foods and choose
the foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY
• Adults – 30 minutes
• Children – 60 minutes
Review: MyPlate
•
•
•
•
•
Fruits
Vegetables
Grains
Dairy
Protein
Review:
• Nutrition and Physical Activity Goals
See page 7 in your Workshop 1 materials
• Homework Activity – Brown Rice
See page 8 in your Workshop 1 materials
What are Calories?
• The foods you eat produce energy for your
body
• A calorie is a measurement of energy
available from food
• Calories are the energy from food
– 1 gram carbohydrates = 4 calories
– 1 gram protein = 4 calories
– 1 gram fat = 9 calories
Relationship Between Calories and Weight
• Weight Maintenance
• Weight Gain
• Weight Loss
Calories and Weight
500 calories x 7 days = 3500 calories = 1 pound
+
= 500 calories
Three Main Sources of Calories
Carbohydrates
Protein
Fat
Carbohydrates
• Best source of energy for the body
• Includes sugars, starches and fiber
Which sections of MyPlate have carbohydrates?
Fiber
Not digested by the body; it
provides no calories
Recommended Intake:
Women: 25 grams per day
Men:
38 grams per day
Average fiber intake in U.S. : 15 g per day
Insoluble Fiber
• Helps prevent constipation.
• Works like a scrub brush to clean the inside of
your colon.
• High in insoluble fiber
– Strawberries, bananas, and pears, green beans,
broccoli, peppers, nuts, wheat bran and whole
grains.
Soluble Fiber
• Helps lower cholesterol levels
• Helps control blood sugar levels
• Keeps food in the stomach longer so you feel full
• High in soluble fiber
– Apples, oranges, pears, peaches, grapes, sweet
potatoes, squash, carrots, beans, peas, oat bran,
and barley.
How Much Fiber?
Apple, 1 medium
Applesauce, ½ cup
Calories
75
95
Fiber (g)
3.3
1.5
Potato, mashed, ½ cup
Potato, baked, 1 medium
120
160
1.6
3.8
Whole Wheat Bread, 1 slice
White Bread, 1 slice
70
65
1.9
0.6
Demonstration – Fiber in Apples
Protein
• Muscle repair, growth of hair and nails
• Building blocks for enzymes, hormones
and vitamins
• Body prefers not to use protein for energy
• Many foods that contain protein also
contain some fat
Which sections of MyPlate have protein?
Fat
Is fat good or bad?
• Protects our organs
• Helps keep us warm
• Helps transport some vitamins
Types of Fat
• Unsaturated fats – More healthy
• Saturated fats & Trans fats – Less healthy
Which fat has more calories?
Healthier Fats
Unsaturated Fats
• Liquid at room temperature
• Two types of unsaturated fat:
– Monounsaturated: olive oil, canola oil,
peanut oil, avocado, almonds, pecans
– Polyunsaturated: safflower oil,
sunflower oil, corn oil, grapeseed oil,
walnuts
Less Healthy Fats
Saturated Fats
• Solid at room temperature
Exceptions: tropical oils, coconut, palm,
palm kernel oils
• Sources: meat, manteca, poultry, and whole
milk products
Less Healthy Fats
Trans Fats
• Unsaturated fat turned into saturated fat
• Increases shelf life of item
• Sources: cookies, crackers, and pastries
Cholesterol
• Fat-like substance only in animal products
• Your body naturally produces cholesterol
• Sources:
– shellfish (shrimp, crab, lobster)
– organ meats (liver, heart, stomach)
– egg yolks
Cholesterol – Good or Bad?
• Helps to form hormones
• Builds our cell walls
• Helps to make some vitamins
LDL & HDL Cholesterol
• LDL Cholesterol – Bad
Carries cholesterol to the tissues and
deposits it in the artery walls.
• HDL Cholesterol – Good
Carries cholesterol away from tissues for
disposal.
LDL, HDL & Total Cholesterol
Total Cholesterol
• <200
Desirable
• 200-239 Borderline high
• 240
High
LDL Cholesterol
• <100
• 100-129
• 130-159
• 160-189
• 190
Optimal
Near optimal/above optimal
Borderline high
High
Very high
HDL Cholesterol
• <40
• 60
Low
High
Water
•
About 2/3 of your body weight is water.
•
Helps your body use food
•
Regulates body temperature (perspiration)
•
Transports nutrients, body chemicals and
waste products
•
Protects brain, eyes and spinal cord
Water
• An excellent alternative to sugary
beverages
• The best thirst quencher for your body
Vitamins
Water soluble vitamins
• Dissolve in water
• Easily destroyed or removed during food
storage and preparation
• Excess amounts are passed in urine
Vitamins
Fat soluble vitamins
• Dissolve in fat
• Stored in body.
• Consuming large amounts can be harmful.
Fruits and Vegetables
• Good source of vitamins, minerals and phytonutrients
• Linked with reduced risk of chronic diseases
• Eat a variety of different colors for good health
Vitamins - page 3 and 7
Vitamin A
Helps maintain good vision, fight infection and
keeps skin healthy
Vitamin C
Helps the body heal cuts and wounds and also
lowers the risk of infection
Folate
Helps make healthy red blood cells and lowers a
woman’s risk of having a child with certain birth
defects
Minerals - page 4 and 8
Found in bones, teeth, muscle, blood and nerves
Two Types:
• Major minerals
(examples: calcium, iron, potassium, sodium)
• Trace minerals
(examples: iodine, magnesium, zinc)
Why does our body need them?
Sodium
• A part of table salt
• Linked to high blood pressure
• Americans consume up to 75
percent of their sodium from
processed foods
Sodium Recommendations
Less than 2300 mg. per day:
All healthy Americans including children
1500 mg. per day:
• Adults 51 and older
• African Americans (any age)
• People with high blood pressure, diabetes or
chronic kidney disease
Reducing Sodium
• Read food labels to compare sodium in foods
and choose the foods with lower numbers.
• Add spices and herbs to season food without
adding salt.
• Adjust your taste buds. Cut back on salt
gradually and learn to enjoy the natural tastes
of food.
Amount of Sodium in Food
• 1/4 teaspoon salt = 600 mg sodium
• 1/2 teaspoon salt = 1200 mg sodium
• 3/4 teaspoon salt = 1800 mg sodium
• 1 teaspoon salt = 2300 mg sodium
Potassium
•
Linked to decreasing blood pressure
•
Sources: leafy green vegetables and root
vegetables
Calcium
Important for:
• Building bones and teeth
• Maintaining bone mass
• Nerve transmission
• Muscle contraction
• Blood clotting
Calcium Facts
• By nine years of age, calcium intake drops
off dramatically, increasing the risk for
osteoporosis later in life
• In the 20s, maximum bone mass
accumulation occurs
• Adequate calcium intake and weightbearing exercise can help keep bones
strong and healthy.
Calcium Demonstration
Age
Amount of Calcium (grams)
Newborn
27
10-year-old
400
15-year-old
800
Adult
1200
Adult with osteoporosis
750
Physical Activity Break:
Shine ‘Em Up
Workshop 2:
Key Vitamins & Minerals Handout
• See page 1 in your workshop 2 materials.
• Circle one item under each category that you
might eat or use when preparing a meal.
Workshop 2:
Menu Planner Activity
• See page 2 in your workshop 2 materials.
• Design a menu for one day that includes the
recommended amount of food from each food
group.
Workshop 2 Goals
• See page 11 in your workshop 2 materials.
• Circle at least one of the nutrition goals or
write your own goal.
• Circle at least one of the physical activity
goals or write your own goal.
Workshop 2 Homework
• See page 12 in your workshop 2 materials.
• Prepare at least two dinners for your family
without adding any salt. Answer the follow up
questions.
Key Messages
BALANCING CALORIES
• Enjoy your food, but eat less.
• Avoid oversized portions.
FOODS TO INCREASE
• Make half your plate fruits and
vegetables
• Switch to fat-free or low-fat (1%) milk
Key Messages
FOODS TO REDUCE
• Compare sodium in foods and choose
the foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY
• Adults – 30 minutes
• Children – 60 minutes
Shake a Salad