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

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

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

Review: MyPlate

• Fruits• Vegetables• Grains• Dairy• Protein

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

• 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?

Relationship Between Calories and Weight

• Weight Maintenance

• Weight Gain

• Weight Loss

Calories and Weight

500 calories x 7 days = 3500 calories = 1 pound

= 500 calories+

Three Main Sources of Calories

Protein FatCarbohydrates

Carbohydrates

• Best source of energy for the body

• Includes sugars, starches and fiber

Which sections of MyPlate have carbohydrates?

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

• 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

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.

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

Demonstration – Fiber in Apples

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?

Is fat good or bad?

Fat

• Protects our organs

• Helps keep us warm

• Helps transport some vitamins

Types of Fat

• Unsaturated fats – More healthy

• Saturated fats & Trans fats – Less healthy

Which fat has more calories?

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

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

Trans Fats

• Unsaturated fat turned into saturated fat

• Increases shelf life of item

• Sources: cookies, crackers, and pastries

Less Healthy Fats

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

• Helps to form hormones

• Builds our cell walls

• Helps to make some vitamins

Cholesterol – Good or Bad?

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.

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

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

Water

• An excellent alternative to sugary beverages

• The best thirst quencher for your body

Vitamins

Water soluble vitamins

• Dissolve in water

• Easily destroyed or removed during food storage and preparation

• Excess amounts are passed in urine

Vitamins

Fat soluble vitamins

• Dissolve in fat

• Stored in body.

• Consuming large amounts can be harmful.

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

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

• 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

Sodium

• A part of table salt

• Linked to high blood pressure

• Americans consume up to 75 percent of their sodium from processed foods

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

• 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

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 

Potassium

• Linked to decreasing blood pressure

• Sources: leafy green vegetables and root vegetables

Important for:

• Building bones and teeth

• Maintaining bone mass

• Nerve transmission

• Muscle contraction

• Blood clotting

Calcium

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.

Age Amount of Calcium (grams)

Newborn 27

10-year-old 400

15-year-old 800

Adult 1200

Adult with osteoporosis 750

Calcium Demonstration

Physical Activity Break: Shine ‘Em Up

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.

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.

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.

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.

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

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

Shake a Salad