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Parent Workshop 2 Nutrients
Presented by:Network for a Healthy California—LAUSD
For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health
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Key Messages
BALANCING CALORIES• Enjoy your food, but eat less.• Avoid oversized portions.
FOODS TO INCREASE• Make half your plate fruits and vegetables
• Switch to fat-free or low-fat (1%) milk
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Key Messages
FOODS TO REDUCE• Compare sodium in foods and choose the
foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY• Adults – 30 minutes
• Children – 60 minutes
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Review: MyPlate
• Fruits• Vegetables• Grains• Dairy• Protein
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Review:
• Nutrition and Physical Activity Goals
• Homework Activity – Brown Rice
See page 7 in your Workshop 1 materials
See page 8 in your Workshop 1 materials
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• The foods you eat produce energy for your body
• A calorie is a measurement of energy available from food
• Calories are the energy from food– 1 gram carbohydrates = 4 calories– 1 gram protein = 4 calories– 1 gram fat = 9 calories
What are Calories?
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Relationship Between Calories and Weight
• Weight Maintenance
• Weight Gain
• Weight Loss
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Calories and Weight
500 calories x 7 days = 3500 calories = 1 pound
= 500 calories+
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Three Main Sources of Calories
Protein FatCarbohydrates
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Carbohydrates
• Best source of energy for the body
• Includes sugars, starches and fiber
Which sections of MyPlate have carbohydrates?
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Fiber
Not digested by the body; it provides no calories
Recommended Intake:
Women: 25 grams per day
Men: 38 grams per day
Average fiber intake in U.S. : 15 g per day
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• Helps prevent constipation.
• Works like a scrub brush to clean the inside of your colon.
• High in insoluble fiber
– Strawberries, bananas, and pears, green beans, broccoli, peppers, nuts, wheat bran and whole grains.
Insoluble Fiber
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Soluble Fiber
• Helps lower cholesterol levels
• Helps control blood sugar levels
• Keeps food in the stomach longer so you feel full
• High in soluble fiber
– Apples, oranges, pears, peaches, grapes, sweet potatoes, squash, carrots, beans, peas, oat bran, and barley.
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How Much Fiber?
Calories Fiber (g)
Apple, 1 medium 75 3.3
Applesauce, ½ cup 95 1.5
Potato, mashed, ½ cup 120 1.6
Potato, baked, 1 medium 160 3.8
Whole Wheat Bread, 1 slice 70 1.9
White Bread, 1 slice 65 0.6
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Demonstration – Fiber in Apples
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Protein
• Muscle repair, growth of hair and nails
• Building blocks for enzymes, hormones and vitamins
• Body prefers not to use protein for energy
• Many foods that contain protein also contain some fat
Which sections of MyPlate have protein?
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Is fat good or bad?
Fat
• Protects our organs
• Helps keep us warm
• Helps transport some vitamins
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Types of Fat
• Unsaturated fats – More healthy
• Saturated fats & Trans fats – Less healthy
Which fat has more calories?
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Healthier Fats
Unsaturated Fats
• Liquid at room temperature
• Two types of unsaturated fat:
– Monounsaturated: olive oil, canola oil, peanut oil, avocado, almonds, pecans
– Polyunsaturated: safflower oil, sunflower oil, corn oil, grapeseed oil, walnuts
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Less Healthy Fats
Saturated Fats
• Solid at room temperature
• Sources: meat, manteca, poultry, and whole milk products
Exceptions: tropical oils, coconut, palm, palm kernel oils
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Trans Fats
• Unsaturated fat turned into saturated fat
• Increases shelf life of item
• Sources: cookies, crackers, and pastries
Less Healthy Fats
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Cholesterol
• Fat-like substance only in animal products
• Your body naturally produces cholesterol
• Sources: – shellfish (shrimp, crab, lobster)– organ meats (liver, heart, stomach)– egg yolks
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• Helps to form hormones
• Builds our cell walls
• Helps to make some vitamins
Cholesterol – Good or Bad?
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LDL & HDL Cholesterol
• LDL Cholesterol – Bad
Carries cholesterol to the tissues and deposits it in the artery walls.
• HDL Cholesterol – Good
Carries cholesterol away from tissues for disposal.
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LDL, HDL & Total CholesterolTotal Cholesterol
• <200 Desirable• 200-239 Borderline high• 240 High
LDL Cholesterol• <100 Optimal• 100-129 Near optimal/above optimal• 130-159 Borderline high• 160-189 High• 190 Very high
HDL Cholesterol• <40 Low• 60 High
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Water
• About 2/3 of your body weight is water.
• Helps your body use food
• Regulates body temperature (perspiration)
• Transports nutrients, body chemicals and waste products
• Protects brain, eyes and spinal cord
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Water
• An excellent alternative to sugary beverages
• The best thirst quencher for your body
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Vitamins
Water soluble vitamins
• Dissolve in water
• Easily destroyed or removed during food storage and preparation
• Excess amounts are passed in urine
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Vitamins
Fat soluble vitamins
• Dissolve in fat
• Stored in body.
• Consuming large amounts can be harmful.
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Fruits and Vegetables
• Good source of vitamins, minerals and phytonutrients
• Linked with reduced risk of chronic diseases
• Eat a variety of different colors for good health
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Vitamins - page 3 and 7
Vitamin A
Helps maintain good vision, fight infection and keeps skin healthy
Vitamin C
Helps the body heal cuts and wounds and also lowers the risk of infection
Folate
Helps make healthy red blood cells and lowers a woman’s risk of having a child with certain birth defects
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• Major minerals (examples: calcium, iron, potassium, sodium)
• Trace minerals (examples: iodine, magnesium, zinc)
Why does our body need them?
Found in bones, teeth, muscle, blood and nerves
Two Types:
Minerals - page 4 and 8
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Sodium
• A part of table salt
• Linked to high blood pressure
• Americans consume up to 75 percent of their sodium from processed foods
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Sodium Recommendations
Less than 2300 mg. per day:
All healthy Americans including children
1500 mg. per day:
• Adults 51 and older
• African Americans (any age)
• People with high blood pressure, diabetes or chronic kidney disease
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• Read food labels to compare sodium in foods and choose the foods with lower numbers.
• Add spices and herbs to season food without adding salt.
• Adjust your taste buds. Cut back on salt gradually and learn to enjoy the natural tastes of food.
Reducing Sodium
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Amount of Sodium in Food
• 1/4 teaspoon salt = 600 mg sodium
• 1/2 teaspoon salt = 1200 mg sodium
• 3/4 teaspoon salt = 1800 mg sodium
• 1 teaspoon salt = 2300 mg sodium
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Potassium
• Linked to decreasing blood pressure
• Sources: leafy green vegetables and root vegetables
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Important for:
• Building bones and teeth
• Maintaining bone mass
• Nerve transmission
• Muscle contraction
• Blood clotting
Calcium
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Calcium Facts
• By nine years of age, calcium intake drops off dramatically, increasing the risk for osteoporosis later in life
• In the 20s, maximum bone mass accumulation occurs
• Adequate calcium intake and weight-bearing exercise can help keep bones strong and healthy.
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Age Amount of Calcium (grams)
Newborn 27
10-year-old 400
15-year-old 800
Adult 1200
Adult with osteoporosis 750
Calcium Demonstration
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Physical Activity Break: Shine ‘Em Up
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Workshop 2: Key Vitamins & Minerals Handout
• See page 1 in your workshop 2 materials.
• Circle one item under each category that you might eat or use when preparing a meal.
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Workshop 2: Menu Planner Activity
• See page 2 in your workshop 2 materials.
• Design a menu for one day that includes the recommended amount of food from each food group.
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Workshop 2 Goals
• See page 11 in your workshop 2 materials.
• Circle at least one of the nutrition goals or write your own goal.
• Circle at least one of the physical activity goals or write your own goal.
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Workshop 2 Homework
• See page 12 in your workshop 2 materials.
• Prepare at least two dinners for your family without adding any salt. Answer the follow up questions.
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Key Messages
BALANCING CALORIES
• Enjoy your food, but eat less.• Avoid oversized portions.
FOODS TO INCREASE• Make half your plate fruits and vegetables• Switch to fat-free or low-fat (1%) milk
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Key Messages
FOODS TO REDUCE• Compare sodium in foods and choose the
foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY• Adults – 30 minutes
• Children – 60 minutes