Project Sponsors
•School District of Philadelphia
•Nutrition Center, Department of Biology, Drexel University.
•USDA project funded through the Food Stamp Program.
“Eat.Right.Now” Nutrition Education Program
• Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community
• Official Nutrition Education Program of the School District of Philadelphia
• Nutrition activities provided by trained nutrition educators
What We Do
• Nutrition education in the classroom
• Nutrition lessons for teachers
• Health fairs, Science fairs
• Assembly programs
• Girls and Boys Clubs
• Cooking Clubs
• Fruit Markets
• Training for School Personnel
• Home and School meetings
• Parent workshops
• School Health Council
• Sports Nutrition
• Career Fairs
Overweight Youth = Obese Adults
0
10
20
30
40
50
60
70
80
Percentage
Preschool
School-age
Adolescent
National Institute for Health Care Management, Nov 2003
Benefits of Healthy Eating
• Better School Performance
• Developmental growth
• Prevention of overweight
• Prevention of chronic disease
Prevent Chronic Disease
Choose healthy foods to prevent:
• High blood pressure
• High cholesterol
• Heart disease
• Stroke
• Diabetes
• Cancer
• Weight gain
Healthy artery = normal blood flow
Plaque deposits = less blood flow
Energy Imbalance•More foods available everywhere
•More meals out (bigger portions)
•More sugar-sweetened beverages
•Successful food advertising
•More TV
•More car travel
•Fewer Physical Education classes
•Fewer safe walking/biking routes
•Lower perception of safetyIncreased Energy (Calorie) Intake
Decreased Energy Expenditure
2005 Dietary Guidelines:
•Make 1/2 your grains whole grains.
•5 to 9 servings of fruits and vegetables.
•2-3 servings of calcium- rich foods.
•Go lean with protein.
•Know your fats.
My Pyramid
Key Messages
• Make smart choices within and among the food groups through moderation
• Choose a variety of foods
• Get the most nutrients from your calories through proportionality
• Keep a balance between food intake and physical activity
Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
BAGEL
20 Years Ago Today
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
610 Calories6.9 ounces
Calorie Difference: 400 Calories
French Fries
20 Years Ago
Today
210 Calories
2.4 ounces
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
PEPPERONI PIZZA
20 Years Ago Today
500 calories 850 calories
Calorie Difference: 350 calories
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
CHICKEN STIR FRY
20 Years Ago Today
435 calories 2 cups
865 calories4 ½ cups
Calorie Difference: 430 caloriesAdapted from http://hin.nhlbi.nih.gov/portion/keep.htm
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
SODA
20 Years Ago Today
Adapted from http://hin.nhlbi.nih.gov/portion/keep.htm
Reading Labels• Check serving size and
servings per container• Check calories• Percent Daily value (%)
– 5% is Low – 20% is High
• Aim for low % for fat, saturated fat, cholesterol, and sodium
• Aim for high % for fiber, calcium, iron, vitamin A, and vitamin C
How Much Sugar is in your beverage?27grams x 2.5 servings = 67.5
grams1 teaspoon of sugar = 4 grams
67.5 / 4 = 16.9
teaspoons of sugar
Pop Quiz: Which meal has the least amount of fat?
#1 Quarter pound burger with cheese, large fries and diet soda
#2 Crispy chicken salad with 2 ounces of creamy Caesar dressing and regular soda
#3 Taco salad and bottled water
54 grams
34 grams
48 grams
Fast Food Meal Before:
What you might choose:
• Quarter pound burger w/cheese
• Large fries• Large milkshake
0
10
20
30
40
Quarter
pound burger
w/cheese
Large Fries 21oz.
Milkshake
Grams of Fat
Totals:
1770
Grams of Fat =
68
Calories =
Grams of Fat
Fast Food Make-Over:
0
10
20
30
40
1/4 Pound
Burger vs.
Grilled Chx
L. Fries vs.
S. Fries
Milkshake vs.
Water Before
After
After: Grilled Chicken Sandwich,Small Fries and Water Totals:
Calories = Grams of Fat =
630
27
Grams of Fat
• Burger Joint - single burger or grilled chicken and a small order of fries or baked potato.• Convenience Store - turkey and cheese hoagie and a piece of fruit.
• Pizza Place - 2 slices of thin pizza with a veggie topping or a side salad with breadsticks.• Mexican Place - bean burrito and low fat chips and salsa.
Good choices when eating out
Healthful Hints:
• Choose vegetable topped pizza - skip fatty meat toppings
• Choose grilled chicken - skip fried foods
• Choose smaller portions - skip “super size”
• Other good choices:
•baked potato
•side salads
•bean burritos
•frozen yogurt
•fruit
Fast Food
Restaurants
•Take half home for another meal or share with a friend
• Use salsa and mustard instead of mayonnaise or oil
• Order water or diet beverages
• Skip fried foods with breading or remove breading
•Ask for salad dressing on the side
More Healthful Hints:
Beverages
• Lower intake of sugar
• Limit soda, fruit drinks, sweetened iced tea– Empty calories– Weight gain– Tooth decay
• Choose water, milk, diet drinks more often
Setting Healthy Goals
• Be specific• Put it in writing
• Set realistic goals• Develop an action plan
• Believe in yourself• Be flexible
• Reward yourself
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