HEALTHY EATING FOR HEALTHY FAMILIES
Frances Alloway, M.A.,R.D., LDNNutrition EducatorPenn State Extension, Delaware County
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 up100 extra calories
per day10 pound
weight gain per year
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
11
Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
Avoid portion distortion
How food portion sizes have changed in 20 years
12
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
BAGEL
20 Years Ago Today20 Years Ago Today
Food Guidance for Americans
Foods to Increase
• Fruits and Vegetables
• Whole Grains
• Calcium Rich Food
15
Fill half your plate withfruits & vegetables
16
Pick a variety of vegetables from each vegetable subgroup
Copyright: Sura Nualpradid, 6-2011 freedigitalphotos.net
• Red/Orange• Dark Green• Blue/purple• White• Starchy
Choose a total of 2 to 2 ½ cupsof vegetables per day
17
Pick a variety of whole fruits. Limit juices and choose only 100% juice
Choose a total of 2 cups of fruit per day.
18
At least half your grains should be whole grains
Choose a total of 6 servingsper day (1 serving = ½ cup cooked grain or
1 slice bread)
19
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
20
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
21
Eat More Calcium-Rich Foods
22
Whole 2% 1% Fat-free
165 calories
125 calories
100calories
85calories
Calories saved
40 65 80
Switching to fat-free or low-fat (1%) milk makes a difference!
23
Whole 2% 1% Fat-free None!
Switching to fat-free or low-fat (1%) milk reduces saturated fat!
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?
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
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)
Limit SoFAS• Solid fats = saturated fats
Examples?
• Added Sugars
29
Drink fewer sugar-sweetened beverages
Consume smaller portions
Substitute water, unsweetened coffee and tea, and other beverages with few or no calories
Reduce sugar-sweetened beverage intake:
Label Reading
SANDWICHESHAMBURGER
CHEESEBURGER
FILET-O-FISH®
CRISPY CHICKEN
QUARTER POUNDER®
BIG N’ TASTY®
BIG MAC®
CHICKEN McGRILL®
DOUBLE QUARTER POUNDER®
.89
.99
1.99
2.79
2.29
2.29
2.39
2.89
2.99
280 Cal
330 Cal
470 Cal
550 Cal
430 Cal
540 Cal
590 Cal
450 Cal
760 Cal
Healthy Food Environment
• At Work• At Home• In Your Community
Physical Activity
VS
Family Meals are Important
37
How can you fill Your Plate?
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!
39
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. The Pennsylvania State University prohibits discrimination and harassment against any person because of age, ancestry, color, disability or handicap, national origin, race, religious creed, sex, sexual orientation, gender identity, or veteran status. Discrimination or harassment against faculty, staff, or students will not be tolerated at The Pennsylvania State University. Direct all inquiries regarding the nondiscrimination policy to the Affirmative Action Director, The Pennsylvania State University, 328 Boucke Building, University Park, PA 16802-5901; Tel 814-865-4700/V, 814-863-1150/TTY.