"I think I taste a vegetable!"

Transcription

1 "I think I taste a vegetable!" - Planning a nutritious menu that your kids will eat. Heath Canada, Centre for Learning Date: October 18, 2007 Presented by: Belinda Brandt Outline Ideas on planning a nutritious menu for your children Healthy food choices Risks associated with poor nutrition Food guides, portions sizes and amounts Tips on dealing with a picky eater Helping your child learn healthy food habits 1

2 Health Facts Related to Nutrition Dramatic increase in overweight and obese children and adults in past 15 years. Being overweight or obese associated with asthma, arthritis, back problems, high blood pressure, diabetes, thyroid disorders, heart disease and cancer. Increase in Type 2 diabetes especially in Aboriginal populations. Overweight and obesity rates, by sex, household population aged 2 to 17, Canada excluding territories, 1978/79 and

3 Overweight and obesity rates, by fruit and vegetable consumption, household population aged 2 to 17, Canada excluding territories, 2004 Physical Activity & Nutritious Diet Although being overweight indicates some risk to health, research suggests that regular physical activity can decrease the risk of several health problems. Equally, a nutritious diet has been shown to decrease some of the risks associated with overweight. 3

4 Six Necessary Nutrients 1. Water 2. Minerals 3. Proteins 4. Vitamins 5. Carbohydrates 6.Fat Food Guides Canada and Aboriginal food guides Recognize four food groups Grain products Vegetables and fruits Milk products Meat and alternatives Eating a variety of foods will help to meet nutrient and calorie needs. 4

5 Children Portion Sizes Children Daily Food Group and Serving Sizes Grain Products Vegetables and Fruits Milk Products Meat and Alternatives Number of Servings Recommended Portion Sizes Grain Products 1 slice (35 g) bread or 1/2 bagel (45 g) 1/2 pita (35 g) or 1/2 tortilla (35 g) 125 ml (1/2 cup) cooked rice, pasta, or couscous 30 g cold cereal or 175 ml (3/4 cup) hot cereal Vegetables and Fruit 125 ml (1/2 cup) fresh, frozen, or canned vegetable or fruit or 100% juice 250 ml (1 cup) leafy raw vegetables or salad 1 piece of fruit 5

6 Portion Sizes Milk Products 250 ml (1 cup) milk or fortified soy beverage 175 g (3/4 cup) yogurt 50 g (1 1/2 oz.) cheese Meat and Alternatives 75 g (2 1/2 oz.)/125 ml (1/2 cup) cooked fish, shellfish, poultry, or lean meat 175 ml (3/4 cup) cooked beans 2 eggs 30 ml (2 Tbsp) peanut butter Adults - Recommended Number of Servings Food Group and Serving Size Grains Vegetables & Fruit Milk Products Meat & Alternatives Number of Servings Recommended by Food Guide

7 Portion Sizes Another Way to Look At It Protein covers one quarter of the plate or the size of your palm Carbohydrates covers one quarter of plate or the size of your fist Vegetables cover half of your plate or the size of your whole hand laid flat Food Labels What Are They? Standardized presentation of the nutrient content. Provides useful information that is not misleading or deceptive. Consists of the heading, serving size, and "core list" - energy, protein, fat and carbohydrate - plus optional nutrients in a standardized order. 7

8 Food Label for Orange Sherbet NUTRITION INFORMATION per 125 ml serving (1/2 cup) Energy Protein Fat Carbohydrate 146 Cal 610 kj 1.1 g 2.1 g 31 g What Is A Calorie? A unit of food fuel that is either burned, and used for the day s energy needs, or stored as fat reserves for future energy needs. 8

9 Calories per Gram by Nutrient Type 1 gram of protein = 4 calories 1 gram of carbohydrate = 4 calories 1 gram of fat = 9 calories How Many Calories Do You Need to Maintain Your Weight? Depends on level of activity 13 calories per pound if not very active 15 calories per pound if you are moderately active 17 calories per pound if you are very active 20 calories per pound if you are extremely active 9

10 Do the Math If you weigh 125 lbs 1. Are not active you need 125 lbs X 13 calories = 1625 calories 2. Moderately active 125 lbs X 15 calories = 1875 calories 3. Very active 125 lbs X 17 calories = 2125 calories 4. Extremely active 125 lbs X 20 calories = 2500 calories Seven Special Considerations 1.Fat 2.Carbohydrates & Sugar 3.Calcium 4.Fibre 5.Salt 6.Treats 7.Vegetarians 10

11 Types of Fat 1. Saturated 2. Trans 3.Hydrogenated 4.Monounsaturated 5.Polyunsaturated 6. Omega-3 Saturated Fat Saturated fatty acids have all the hydrogen and carbon atoms they can hold. Saturated fats are usually solid at room temperature for example lard, butter, coconut oils. 11

12 Trans Fat Trans fats are unsaturated, but they can raise total and LDL ("bad") cholesterol and lower HDL ("good") cholesterol. Trans fats result from adding hydrogen to vegetable oils and are used commercially to make cookies, crackers, French fries and donuts. Hydrogenated Fat During food processing, fats may undergo a chemical process called hydrogenation. Process changes a liquid oil, naturally high in unsaturated fatty acids, to a more solid and more saturated form. The greater the degree of hydrogenation, the more saturated the fat becomes for example margarine and vegetable shortening. 12

13 Polyunsaturated and Monounsaturated Fats Polyunsaturated and monounsaturated fatty acids are two types of unsaturated fatty acids. They're often found in liquid oils of vegetable origin. Polyunsaturated oils are liquid at room temperature and in the refrigerator. They easily combine with oxygen in the air to become rancid (Corn oil, sunflower oil, soybean oil). Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures (Olive oil, canola oil, peanut oil). Omega-3 Fats Unique polyunsaturated fats found in some type of fish such as salmon, albacore, tuna, mackerel, herring, sardines and rainbow trout. Blood is less likely to clot thus decreasing risk of artery blockage and heart attacks. 13

14 Fat Both types of unsaturated fats may help lower your blood cholesterol level when used in place of saturated fats in your diet. You should be moderate in eating all types of fat, because fats contain more than twice the calories of either protein or carbohydrate. Need less fat in our diets than our ancestors. Carbohydrates - Sugar The basic building blocks of a carbohydrate are sugar molecules. Starches and fibres are essentially chains of sugar molecules. Simple carbohydrates include sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Complex carbohydrates include everything made of three or more linked sugars. 14

15 Carbohydrates - Sugar The digestive system handles all carbohydrates in much the same way - it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to absorb into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source. Glycemic Index (GI) GI is a numerical system that tells you how fast a particular food triggers a rise in your blood sugar levels. A food with a high GI will cause a fast rise in blood sugar while a food with a low GI will bring about a slower rise. One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are. Processing carbohydrates removes the fibre-rich outer bran and the vitamin and mineral-rich inner germ. What's left is mostly the starchy endosperm. 15

16 Healthy food choices Watch for the first three ingredients that are high in sugar and/or fat include: Sugar Hydrogenated vegetable oil Glucose Palm kernel oil Fructose Coconut oil Dextrose Beef Tallow Honey Lard Corn Syrup Shortening High GI Foods (GI = ) Rice Crispies = 82 White Rice = 76 White bread = 70 Mashed potato = 70 Watermelon = 72 Gatorade = 78 Glucose =

17 Moderate GI Foods (GI = 40 59) Porridge = 42 Spaghetti = 41 Whole wheat pita bread = 57 Peas = 48 Orange = 44 Apple juice = 40 Honey = 58 Low GI Foods (GI = 1 39) Chick Peas = 33 Apple = 38 Skim Milk = 32 Peanuts = 14 Fructose = 23 17

18 What Is Fibre? Fibre is a carbohydrate that is put together in such a way that it can't be broken down into sugar molecules. Passes through the body mostly undigested and helps with the passage of digested food. Fibre can help create a feeling of fullness and is found in fruit, vegetables and whole grains. How Much Fibre Do We Need? Adults need between grams per day. For children and youth follow the age plus five rule: Children and youth should consume daily the amount of fibre, in grams, equal to their age plus five. An eight-year-old needs to consume 13 grams of fibre per day and a 15 year old needs to consume 20 grams of fibre per day. 18

19 Calcium How Much Calcium Do We Need? Males and Females - Age 0-6 months 7-12 months 1-3 years 4-8 years 9-18 years years years 70+ years Calcium - milligrams (mg) per day Calcium When Is A Supplement Required Lactose intolerant or allergic to milk Picky eaters Overweight and/or on calorie restricted diets Children or teens with eating disorders Teens who think milk is "kid stuff' and switch to sodas 19

20 Salt How Much Do You Really Need? One teaspoon of salt contains about 2000 milligrams of sodium four times what the body needs. The body only needs 500 milligrams of sodium each day, but the average person consumes 4000 to 6000 milligrams a day. Nearly three-quarters of the sodium we eat comes from processed foods--canned, frozen, or fast foods. Vegetarians Four Types Vegans will only eat foods of plant origin only. Lacto-Vegetarian will include dairy with plant origin foods. Lacto-Ovo-Vegetarians will also include eggs with the dairy and plant origin foods. Semi-Vegetarians will often have fish and sometimes chicken as well as eggs, dairy and plant origin foods. 20

21 Vegetarians Question To Ask If A Child/Youth Is Trying To Decide Do I have time to research this type of eating thoroughly, so that I know how to eat in this way without starving my body of important nutrients? Do I have the support of my home and the selfdiscipline to stick to it? Do I have the financial resources to purchase vitamins to replace the foods I just may not like and am not interested in trying? How Many Times A Day Should Children & Youth Eat? Snack Snack Breakfast Lunch Diner 21

22 Why Menu Plan? For too many of us, making a menu plan is something we intend to do... when we get around to it. Instead of seeing menu planning as an activity that adds to quality of life, we dread sitting down to decide next Thursday's dinner. Benefits of Menu Planning A menu plan saves money, because it cuts out desperation trips to the supermarket or the fast food restaurant. A menu plan saves time. No dash to the neighbours for a missing ingredient, no frantic searches through the freezer for something, anything to thaw for dinner. A menu plan ensures that a variety of foods are being eaten to maintain a balanced diet. Involves everyone in the home. 22

23 Menu Planning Guidelines Select the meat and/or alternatives for your meals by looking through recipes. Select vegetables (both cooked and raw) for your meals. Select fruits and fruit juices (preferably unsweetened). Add grain products. Add milk products. Choose between-meal snacks. Menu Planning Tips Make a grocery list and stick to it, this will reduce impulse buying. Divide your grocery list into the four food groups, this ensures variety. Buy food in bulk when possible. Frozen and canned vegetables and fruit can be just as nutritious as fresh. Keep stocked up on staple items (e.g. pasta, cereal, spices, herbs, cheese, bread, milk and lean meats). 23

24 Menu Planning Tips Create a routine around your menu planning. Stay flexible - menu plans aren't written in stone. Get into the habit of planning before you shop. Recycle your plans! Have fun planning your menu Encourage brightly colored foods Helps children to eat healthy. Brightly colored foods are high in nutrients. They give children a variety. Have healthy finger food on hand. 24

25 Planning a nutritious menu for your children Cut vegetables or fruit into interesting shapes such as faces or animal shapes. Involve your children in grocery shopping and food preparation. Buy nutritious foods and leave unhealthy foods at the store. Tips on dealing with a picky eater Schedule regular snack times. Healthy food choices Limit juice intake Choose 100% juice instead of sugar filled drinks Introduce healthier foods into the foods your child already likes. i.e. Blueberry Pancakes. Set Goals and Limits Give treats in moderation (Children are more likely to overeat when foods are off limits ) Let go of the Clean your plate rule Eat without distractions of the TV, etc. Role model. 25

26 Websites ge.cfm?pg=healthy%20eating%20for%20your%20toddler Did You Enjoy This Presentation? This has been one of many professionally designed presentations offered by The Family Centre. If you would like more information on Personal Courses or Professional Development Workshops and Seminars, please contact us at: or call: You may also want to visit the Services Section of our website at: 26