Page 1
Parent Workshop Introduction
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
Page 2
• Week 1: MyPlate
• Week 2: Nutrients
• Week 3: Food Labels
• Week 4: Meal Planning
• Week 5: Eating Out and Snacks
Page 3
What You Receive
• Binder
• Recipes
• Tracking Sheet
• Healthy Tasting and Sampling
• Incentives
• Raffle
Page 4
Expectations of Participants
• Physical Activity
• Goals
• Homework
• Ask Questions
Page 5
• CalFresh helps you buy more vegetables, fruit, and other healthy foods
• CHAMP (Children’s Health Access and Medi-Cal Program - LAUSD) 1-866-742-2273
Page 6
Parent Workshop 1:
MyPlatePresented by:
Network for a Healthy California—LAUSD
Page 7
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
Page 8
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
Page 9
Importance of Healthy Eating
• Along with physical activity, the food we eat is directly related to our health
• Health differences exist between individuals who eat a healthy diet, and those who don’t
• Good nutrition is linked to students doing better in school
Page 10
Positive Benefits ThatGood Nutrition Has on Learning
Studies show that good nutrition improves the
following:
• Attention and Memory
• Concentration and Listening
• Behavior and Attendance
Page 11
Healthy People 2010Fruit Objective
FRUIT:
75% of people
eating 2 or more
servings of fruit
each day
Source: CDC State Indicator Report on Fruits and Vegetables, 2009
Page 12
Healthy People 2010Vegetable Objective
VEGETABLE:
50% of people
eating 3 or more
servings each day
Source: CDC State Indicator Report on Fruits and Vegetables, 2009
Page 13
Fruit & Vegetable Consumption in the U.S.
Source: CDC State Indicator Report on Fruits and Vegetables, 2009
Page 14
Adult Obesity Rates
Source: Trust for America’s Health & the Robert Wood Johnson Foundation
F as in Fat: How Obesity Threatens America’s Future 2011
Page 15
Childhood Obesity Rates
Source: Trust for America’s Health & the Robert Wood Johnson Foundation
F as in Fat: How Obesity Threatens America’s Future 2011
Page 16
Medical Costs in the U.S. Associated with Obesity
In 2008…
$147 Billion
Page 17
Benefits of Good Nutrition with Fruits and Vegetables
• Optimal Child Growth
• Weight Management
• Disease Prevention
- Obesity
- Heart Disease
- Type 2 Diabetes
- Cancer
Page 19
What Does Your PlateLook Like?
Page 21
Avoid Large Portions
Page 22
1 cup = 1 baseball
½ cup = ½ baseball
Portion Sizes
Page 24
Recommendation in CupsVaries From 1 to 3 cups
1 cup is equal to:
• 1 cup raw or cooked vegetables or vegetable juice
• 2 cups of leafy greens
• 1 cup dried beans or peas
Page 25
Focus on Fruits
• Think about variety
• Choose fruit more often than fruit juice
• Have fruit at all meals
Page 26
Recommendation in Cups Varies From 1 to 2 cups
One cup is equal to:
• 1 cup fruit
• 1 medium fruit
• 1 cup 100% fruit juice
• ½ cup dried fruit
Page 27
Make Half Your Grains Whole
• Check the label for fiber
• Read ingredient lists and choose products that name a whole-grain ingredient first
• Choose 100% whole grain breads and cereals
Page 28
Recommendation in Ounces Varies From 3 to 8 ounces
One ounce is equal to:
• 1 slice of bread
• 1 cup ready-to-eat cereal
• ½ cup cooked rice, pasta, or cereal
Page 30
Instead ofRefined Grains
• White flour
• Degermed cornmeal
• Most pastas
• White rice
• Whole wheat, rye • Whole oats/oatmeal
• Whole grain corn flour • Popcorn
• Brown & wild rice
• Whole grain barley
• Quinoa
Have MoreWhole Grains
Page 31
Which is Whole Grain Bread?
Whole wheat flour, water, brown sugar …
Wheat flour, water, high fructose corn syrup, molasses, wheat bran …
Page 32
Wheat flour, water, high fructose corn syrup, molasses, wheat bran …
Whole wheat flour, water, brown sugar …
Answer: Has WHOLE Wheat as the First Ingredient!
Page 33
Wheat flour, water, high fructose corn syrup, molasses, wheat bran …
Is Brown Bread Whole Wheat?
• Added ingredients can give bread a brown color
• In the ingredient list, look for the word “WHOLE” next to the grain
Page 34
Got Your Dairy Today?
• Milk
• Yogurt
• Cheese
• Fortified Soymilk
Page 35
Switch to Fat-Free orLow-Fat (1%) Milk
• “Skim” the fat
• Beware of Dairy Foods with Added Sugars
• Ingredient Switches
Page 36
Dairy RecommendationsIn Cups
Age Group Daily Recommendation
Children 2 - 8 years old2 - 2 ½ cups
Children 9 - 18 years old 3 cups
Adults 19 - 51+3 cups
Page 37
Recommendation in Cups
One cup is equal to:
• 1 cup of milk, yogurt, or soymilk
• 1 ½ ounces of natural cheese
• 2 ounces of processed cheese
• 2 cups of cottage cheese
Page 38
1½ ounces of 2 sticks of cheese natural cheese the size of a lighter
Portion Sizes: Cheese
=
Page 39
With Protein Foods,Variety is Key
• Vary your protein choices
• Make meat and poultry lean and low fat
• Eat plant protein foods more often
• Keep it tasty and healthy
Page 40
Recommendation in Ounces
One ounce is equal to:
• 1 ounce meat, poultry or fish
• ¼ cup cooked dry beans or peas
• 1 whole egg or 2 egg whites
• 1 tablespoon peanut butter
• ½ ounce of nuts or seeds
Page 41
Recommendation in OuncesOne ounce is equal to ½ ounce of nuts or seeds
11 9
24
Page 42
3 oz. cooked meat, fish or poultry = a deck of cards
Portion Sizes: Protein
Page 43
Daily Physical Activity Recommendations
Children
60
minutes
Page 44
Daily Physical Activity Recommendations
Adults
30
minutes
Page 45
Sedentary Activities Do Not Meet Recommendations
• Do not increase your heart rate enough
• Do not count towards the 30 minutes goal
• Sedentary activities include:- walking at a casual pace- doing light housework- taking care of kids
Page 46
Physical Activity Scale Working as hard
as you can
Vigorous
Moderate
Sedentary
Sitting
Page 47
Moderate Physical Activity
• At least 10 minutes at a time
• Heart beats faster
• You breathe harder
• Able to talk, but not sing
Page 48
Walking fast
Moderate Physical Activity
Dancing
Gardening/yard work
Page 49
• At least 10 minutes at a time
• Heart rate increases quite a bit
• Breathing hard
• Only able to say a few words at a time
Vigorous Physical Activity
Page 50
Bicycling
Vigorous Physical Activity
Weight lifting
(vigorous)
Page 51
Running
Vigorous Physical Activity
Basketball
Page 52
Physical Activity BreakPage 3
Page 53
Balance Calories
• Eat the right amount of calories
• Consider foods eaten during the entire day, not just at one meal
• Be physically active
Page 54
Calorie Recommendations
Depend on the following:
• Age
• Weight
• Height
• Physical Activity Level
- Sedentary
- Moderately Active
- Active
Page 55
Calorie Recommendationspage 5
1. Find your sex
2. Find your age
3. Choose your activity level
4. Find your calorie level
5. Go to the box on the bottom and find your calorie level
Page 56
Recommendations Activitypage 6
Write in the number of servings
recommended for each food group
Page 57
Goal Setting
REALISTIC
SPECIFIC
MEASURABLE
Page 58
Physical Activity Goal Setting
Answer the questions:
• WHAT?
• HOW MUCH?
• WHEN?
• HOW OFTEN?
I am going to start walking
20 minutes
After dinner
Monday, Wednesday, Friday
Page 59
Nutrition Goal Setting
Answer the questions:
• WHAT?
• HOW MUCH?
• WHEN?
• HOW OFTEN?
Drink less soda
1 can instead of 2 to 3 each day
During lunch
Monday, Wednesday, Friday
Page 60
Workshop 1 Goals
• See page 7 in your Workshop 1 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
Page 61
Workshop 1 Homework
• See page 8 in your Workshop 1 materials
• Cook brown rice and serve to your family:
- For 1 cup of rice, add 2 cups of water;
- Bring to a boil. Stir. Cover with lid.
- Reduce heat to simmer and cook for
45 to 50 minutes
• Answer the questions on page 8
Page 62
Yogurt Parfait Recipe