Is What You and Your Children are Eating Keeping Your Family Healthy?                                               Produced by Sandra L. Owen

Agenda 9:00-9:10    Identifying foods that boost the immune system 9:10-9:30   Reading food labels to ensure getting right amount of nutrients                    Nutrients and their recommended amounts                    Reducing salt intake                    Increasing iron intake 9:30-9:40    Ethnic food pyramid; Vegetarian food pyramid     9:40-10:00   Use of My Pyramid Tracker

Foods That Boost the Immune System

Beta Carotene: Rich sources include carrots, sweet potatoes, cantaloupe Action: It is an antioxidant; stimulates natural killer cells Vitamin B6: Rich sources include potatoes, nuts, spinach Action: promotes white cell growth

Folate: Rich sources include romaine lettuce, peas, salmon Action: Increases activity of white blood cells

Vitamin C: Rich sources include broccoli, sweet peppers, oranges Action: It is an antioxidant and enhances response to immunizationVitamin E: Rich sources include wheat germ, vegetable oil, whole grains Action:It is an antioxidant and stimulates immune response to infectious diseaseSelenium: Rich sources include tuna, eggs, whole grains Action: It is an antioxidant and promotes action against toxic bacteria

Reading Food Labels to Determine Nutrients

1. Look at the serving size listed on the label. How many servings are in the particular food item?

2. Check the amount of calories.40 calories is low; 100 calories is moderate; and 400 calories is high. 3. Limit fat, cholesterol, and sodium. Check the percent daily value. Reduce sodium by limiting prepackaged and canned foods and use herbs to season rather than salt. 4. Get enough fiber, vitamin A, C ,calcium, and iron. 5% or less is low; 20% or more is high. Herbs containing iron include rosemary, thyme, curry, and cinnamon. Food sources include beef, shrimp, turkey ; cooked beans and lentils ; enriched pasta; and baked potato with skin. Iron absorption inhibitors include coffee, tea, spinach, sweet potato and soy products. Iron absorption enhancers include cantaloupe, strawberries, broccoli, tomatoes, meat, fish, and poultry.

5. Review the recommended daily values that appear at the bottom of the label (recommended micro and macro nutrients).

Eating Healthy Following the Food Guide Pyramid

Ethnic Pyramids

Caribbean Pyramid

Arabic Pyramid

Latino Pyramid

Vegetarian PyramidHealthy eating along with daily activity will promote health and wellness.