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Transcript
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