Nutrition 101 for Parents Teachers and Students
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It is a shame that in spite of the great efforts by various organizations to curb obesity among children, schools promote fast food and unhealthy drinks across the nation. Please share this with your school and PTA and help stop obesity!
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Nutrition 101 for Parents Teachers and Students
- 2. Why Are We Here? • Obesity is the #1 health problem facing our children today • Nearly 1 in 3 children & adolescents are overweight or at risk of being overweight – Rates are higher among African Americans & Latinos • Overweight + obesity rates among children*: – Downey: 40.1% – Norwalk/La Mirada: 46.5% – Bellflower: 42.7% • If current trends continue, our children may be the 1st generation to have a shorter life span than their parents!
- 3. Obesity Related Problems • Cardiovascular Disease • Hypertension • Insulin Resistance • Type 2 Diabetes • Certain types of Cancers • Sleep apnea • Premature death • Depression • Respiratory Difficulties • Skin Problems • Stroke • Chronic Musculo- skeletal problems • Gallbladder disease • Osteoarthritis • Increased surgical risk
- 6. Three Key Messages • Balancing Calories • Foods to increase • Foods to reduce
- 7. Message #1: Balancing Calories • ENJOY Your Food, but Eat Less • Avoid Oversized Portions (Food and Drinks)
- 8. Cheeseburger 20 Years Ago Today 333 calories How many calories are in today’s cheeseburger?
- 9. Calorie Difference: 257 calories 590 calories 27 gm fat 20 Years Ago Today 333 calories 12 gm fat Cheeseburger
- 10. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person
- 11. If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person Calories In = Calories Out
- 12. French Fries 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?
- 13. 610 Calories 6.9 ounces Calorie Difference: 400 Calories 20 Years Ago Today 210 Calories 2.4 ounces French Fries
- 14. How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out
- 15. *Based on 160-pound person If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* Calories In = Calories Out
- 16. Enjoy — But Eat Less!
- 17. Message #2 : Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk.
- 18. Vegetable Group
- 19. Fruit Group
- 20. Grains Group
- 22. Protein Group Some Suggestions: • Fish twice per week • Tofu or beans as the main dish • Nuts and seeds as snacks
- 23. Plant vs. Animal Protein Plant • Fiber • No Cholesterol • Lower in saturated fat Animal • No fiber • Contains cholesterol • Higher in saturated fat
- 24. Dairy Group • Skim the fat • Limit sweet dairy foods – Flavored milk, fruit yogurts, puddings, ice cream • Lactose free options – Soy milk, leafy green vegetables …What about cream cheese, sour cream and butter?
- 25. Message #3: Foods to Reduce • Compare sodium, sugar, and fat in foods like soup, bread, and frozen meals and choose the foods with lower numbers. • Drink water instead of sugary drinks.
- 26. Foods to Reduce: Salt
- 27. Name that Food!
- 28. The #1 source of added sugar in the American diet is sugary drinks Foods to Reduce: Sugar
- 29. Health Consequences Strong evidence shows that children and adolescents who consume more sugary drinks have higher body weight compared to those who drink less.5 5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.
- 30. Sugary Drinks Overview Each year, the average California adolescent consumes the equivalent of 39 pounds of sugar from sugary drinks.5 5. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.
- 31. Sugary Drinks Overview Adults who drink one or more sugary drinks a day are 27% more likely to be overweight than adults who do not drink sugary drinks.5 5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.
- 32. Sugary Drinks Overview In California: •62% of adolescents •41% of children •24% of adults Drink one or more sodas per day.6 6. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.
- 33. Super Size 233 calories 20 ounces 76 calories 6.5 ounces 40 years ago Now And sometimes even… 466 calories 40 ounces
- 34. What are sugary drinks?
- 35. REAL FRUIT BEATS FRUIT JUICE 1 medium-sized apple 60 calories 3 grams of fiber Helps you feel full 1 cup (8 oz.) of apple juice 110 calories No fiber Doesn’t fill you up
- 36. Reading the Nutrition Label How many teaspoons of sugar do you think is in a typical 20 ounce bottle of soda? Answer: 17 teaspoons of sugar – or more.
- 37. Reading a Nutrition Facts Label How many servings per container are in the bottle? Answer: One serving. How much sugar is listed? Answer: 69 grams of sugar. How many teaspoons is that?
- 38. Calculating Teaspoons Grams of sugar ÷ 4 = teaspoons of sugar 69 grams of sugar ÷ 4 = 17 teaspoons of sugar Note that this is per serving. Teaspoons of sugar per serving x Servings in container = Teaspoons of sugar in container
- 39. The Many Names of Sugar • Sucrose • Fructose • Dextrose • Maltose • High Fructose Corn Syrup • Syrup • Molasses • Honey • Sugar • Organic Cane Sugar • Brown Sugar • Agave Syrup
- 40. Rethink Your Drink Campaign Key Messages: •Drink water instead of sugary drinks •Make the switch to fat-free or low-fat (1%) milk. •Select 100% fruit juice, in limited amounts (children 4-6 oz./day, adults up to 8 oz./day). The 2010 Dietary Guidelines for Americans
- 41. What can I drink instead of a sugary drink? Try these… •Water – Plain or flavored with added fruit, vegetables and herbs •Unsweetened seltzer water or unflavored sparkling water •Unsweetened tea (iced or hot) •Unsweetened coffee (iced or hot) •Fat-free or low-fat (1%) unflavored milk
- 42. Questions?
Notas del editor
- Over the past 3 decades, childhood obesity rates in the US have tripled among 12-19 year olds and have more than quadrupled among children ages 6-11. We are seeing even higher rates of obesity in certain demographics such as the Hispanic/Latino and African American populations as well as in low-income communities. Overweight kids have a 70-80% chance of carrying their extra weight into adulthood
- Obesity can also lead to other health problems such as: sleep apnea, hypertension, stroke, infertility, and osteoarthritis, just to name a few. Obesity is a major risk factor for type 2 diabetes, therefore it comes as no surprise that 55% of adults in the U.S. who have diabetes are also obese (CDC). Unfortunately when it comes to the child population, 1 in 2 Latino & African American children are predicted to develop diabetes. ACTIVITY: Sit Down Activity Let’s do a little activity to see how obesity effects us in the room alone. Please stand. I will ask a series of questions and if your answer is yes, please sit down. Questions: Do you have a family member that has diabetes, heart disease, or high blood pressure? Do you have a friend that has diabetes, heart disease, or high blood pressure? Do you have a co-worker that diabetes, heart disease, or high blood pressure? As you can see obesity and its related chronic diseases impact all of us.
- Weight of the Nation
- Handout – 10 tips to a great plate Mention blank plate handout This is based on the AVERAGE American. The rules about increasing and decreasing may or may not apply to an individual.
- Mindfulness – no TV or computer. Eat with family. Savor foods, chat, and eat slowly to feel when you are full.
- …..Your Calories www.choosemyplate.gov to determine how many calories YOU need/daily to manage your wt Show 3 Daily Food Plan sheets & portion sheet
- Question: Fruit portion smaller than veggie portion. Why? Fruit has higher sugar content, more calories. Some veggies contain more fiber than fruit. Champion Choices: Grains – whole vs refined, low in added sugar. Examples? Nutrient rich…more bang for your buck Depends on how food is prepared… Foods w/o added fat and sugar are nutrient dense.
- ….Color your Plate…eat a rainbow of colors mention activity page Starchy vegetables: white potatoes, corn, green peas. Other vegetables: iceberg lettuce, green beans, and onions.
- Mention whole grains activity page Different types of grains: oats, barley, popcorn, brown rice
- Vary your protein choices....beans, peas, nuts, soy (tofu, tempeh), & seafood as a main dish or part of a meal…not just lean cuts of meat Seafood – eat fish twice/wkly such as salmon, trout, herring (high in omega 3 FA) instead of meat or poultry Unsalted nuts & seeds – as delicious snacks or on salads
- Butter and oil activity. Eat animals with two legs or less vs animals w/4 legs or more Question: Animals w/2 legs or less? (chx, turkey, fish) Animals w/4 legs or more? (cows, pigs, crab, shellfish..)…..more cholesterol
- Low fat or fat free - to cut calories & sat fat Added sugars – watch out in flavored milks, fruit yogurts, puddings Question: Ice Cream?? Soy and other “milks”: check for level for Ca and other nutrients; many brands are fortified to the milk’s levels
- Empty calories handout …Mostly found in processed foods. Sugar and sodium r inexpensive ways of adding flavor and preserving food. Fat content is high in fried (esp deep fried) foods. Refined grains contain 0 to low levels of fiber Question: How can we tell if something is high in Na, fat or sugar? …NFL
- Why are we watching for Na intake? Sodium vs. salt
- Can anyone look at this label and tell me what the product is?
- Added sugars contribute an average of 16 percent of the total calories in American diets. (Total empty calories should be closer to 5-15% depending on personal needs) As a percentage of calories from total added sugars, the major sources of added sugars in the diets of Americans are soda, energy drinks, sugar-sweetened fruit drinks, and sports drinks (46% of added sugar intake), grain-based desserts (13%), dairy-based desserts (6%), and candy (6%). Dietary Guidelines for Americans 2010
- Now we know what sugary drinks are, how they affect our health, and that too many sugary drinks are consumed. So what can we do to change our consumption patterns? Today we’re sharing with you “Make Better Beverage Choices – 10 Tips to get Started” (HANDOUT) from the www.MyPlate.gov website. You can see here on the handout, tip #9 says, “Check the Facts: Use the Nutrition Facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices.” So let’s do that! Let’s discuss how much sugar is in some of the most popular drinks by reading their nutrition label and calculating the amount of sugar they contain.
- Show 2 lb tupperware of sugar (if available)
- What does this mean if 100 extra calories leads to 10 pounds of weight gain?
- (Instructor reference: this is Coca Cola Original, but refer to it as “cola”) Added sugar
- Make hypotheses (depending on time) Types of sugary drinks that may be named: Soda/Soda pop Sports drinks Energy drinks Juice drinks Flavored milk (e.g., chocolate, strawberry, vanilla) Coffee drinks (hot or iced) with sweeteners or flavoring Blended coffee drinks Mocha Vitamin-added waters Milk tea Boba/ Bubble/ Pearl tea or drink Sweetened teas (hot or iced) Horchata Agua fresca Yogurt drinks Grass jelly drinks
- Also the phytonutrients in the peel!
- Adult Learner Relevance: Reflection, Consideration After participants guess, show them the prepared display bottle filled with sugar. Pass the display bottle around the class. Answer: A typical 20 ounce bottle of soda can have as much as 17 teaspoons of sugar, or even more. This bottle has 17 teaspoons of sugar. I’d like to show you how you can find out how much sugar is in a beverage by teaching you how to read a Nutrition Facts label. By the way, this is also a great exercise to do with your family the next time you’re shopping for groceries. Please get into pairs or small groups of 3-4 people.
- Handout: Calculating How Much Sugar is in a Container The American Heart Association recommendations limit added sugar intake even further, to 6 tsp/day for women and 9 tsp/day for men.
- Handout: Calculating How Much Sugar is in a Container To do that, divide the grams of sugar by four to get the total teaspoons of sugar.
- Handout show me the sugar
- All RYD messages are in line with the Dietary Guidelines for Americans. Focus on encouraging the consumer to make healthy beverage choices Please note here two things: #1 that we recommend water instead of sugary drinks – we do NOT say drink water instead of soda – as that calls out a specific beverage industry; per USDA directives we are to stay consistent with the MyPlate directive to drink water instead of sugary drinks. #3 Good Source of Nutrients, but eating the fruit directly is best.