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PowerPoint prepared by: Reina H. Hasting, FNP Nutrition Educator
This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO employer and educational institution.
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Developed
by EFNEP Staff from:
Updated research-based health and nutrition information
Dietary Guidelines For Americans, 2010
MyPlate
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Goals:•Families enjoy being active.•Participants accurately complete the required entry forms.
7
Get Moving!
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Every Eating Smart*Being Active lesson will have a time for being physically active.
1. Warm-up: includes deep breathing and a whole body stretch followed by and activity to warm up muscles. This gets the blood flowing and gently stretches the muscles, which important before being active.
2. Static stretching: Where the stretch is help for 10 seconds or more.
3. Physical activity: Start new activities slowly. Gradually increase the amount and intensity of the activity as you feel comfortable.
4. Quick whole body stretch: It’s important to gently stretch muscles again after periods of exercise.
A word about Being Active
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Let’s warm up!
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Ask a neighbor: • How have you been active in the last
few days?
• What is something you like to do to be active?
Take Two Minutes
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11
Dietary Guidelines For Americans, 2010 MyPlate
Dietary Guidelines for Americans 2010 & MyPlate (worksheets)
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The advice from the Dietary Guidelines for Americans has been put into a picture called MyPlate that shows how to make healthy food choices for our families.
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Being physically active is important to health. Most Americans of all ages need to be more active. Being active means simply moving our bodies.
Why be active?
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Work in pairs to write on the worksheet ways that you enjoy being active.
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Let’s taste it! Time
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Work in small group to give each other ideas about ways to be active with your kids. Talk about ways to fit this into busy schedules.
Making it work
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• Have kids help in the yard or garden.
• Have kids help plan active times with neighbors or friends.
• Turn on the radio and dance to music.
• Take a ten minute walk in the middle of the day, or take a walk with the whole family before or after dinner.
• Use the stairs instead of the elevator.
• Stretch for ten minutes when you have time.
• Jump rope.
• Play “tag.”
• Kick and chase a big ball.
• Blow bubbles, chase them.
• Rollerblade or roller skate.
• Fly a kite.
• Walk the dog.
• Play Frisbee.
• Go to the park or school yard to play on the playground equipment or to play basketball. (Be sure to supervise young children.)
Here are some ideas:
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22
Review
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Goal Setting:
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The next lesson is about ways to save money and time planning and shopping for foods.
• If you would like, bring some labels to the next class.
Thank you!
Preview of the next lesson
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Preview of the next lesson
The next lesson is about ways to save money and time planning and shopping for foods.
• You are welcome to bring food labels.
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http://misskara.pbworks.com/w/page/52605167/MyPlate
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Cut back on sodium and empty calories from solid fats and added sugars.
• Drink water instead of sugary drinks.
• Eat sugary desserts less often.
• Make foods that are high in solid fats- such as cakes,
cookies, ice cream, pizza, cheese, sausages, and hot
dogs- occasional choices, not every day foods.
• Limit empty calories to less than 260 a day based on a
2000 calorie a day diet.
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• Pick activities you like and do each for at least 10 minutes at a time.
• Every bit adds up, and health benefits increase as you spend more time being active.
Children and adolescents: get 60 minutes a day or more a day.
Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking.
Be physically active your way
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Water is an essential nutrient. Without it human life cannot survive.
Remember: Drink water any time.
Image from http://www.foodielovesfitness.com/wp-content/uploads/2014/05/glass-of-water.jpg
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Water & Fruit or Seltzer-water & Fruits
Image from http://www.berkeleywellness.com/sites/default/files/400-06072007c.jpg
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Switch to skim or 1% milk.
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Information prepared by: Reina H. Hasting, FNP Nutrition Educator
This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO employer and educational institution.