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

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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

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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

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Fill half your plate withfruits & vegetables

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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

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Pick a variety of whole fruits. Limit juices and choose only 100% juice

Choose a total of 2 cups of fruit per day.

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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)

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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?

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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?

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Eat More Calcium-Rich Foods

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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!

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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?

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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)

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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

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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

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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!

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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

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