NUTRITION 101 Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) 747-6149 KellyHughes@texashealth.org Alastair & Wendy Hunte Health & Wellness Coaches Nutrition Avenue (214) 509-8141 alastair@visitnutritonave.com wendy@visitnutritionave.com
FACTS ABOUT CHILDHOOD NUTRITION Source: National Education Association & Centers for Disease Control Missing meals and experiencing hunger impair children s development and achievement. Healthy eating in childhood and adolescence is important for proper growth and development and can prevent health problems such as obesity, dental cavities, iron deficiency, and osteoporosis. Read more details at http://www.nea.org/home/39282.htm
WHAT ARE EMPTY CALORIES? Source: ChooseMyPlate.gov Solid fats and/or added sugars add calories to the food but few or no nutrients. For this reason, the calories from solid fats and added sugars in a food are often called empty calories. Learning more about solid fats and added sugars can help you make better food and drink choices. Empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents aged 2 18 years, affecting the overall quality of their diets. Approximately half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. Read more details at http://www.nea.org/home/39282.htm
WHAT DO KIDS NEED? Food Groups and Serving Sizes for 7 to 12 years Milk & Dairy: 3 4 cups milk or milk products per day 1 cup = 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, 2 ounces of processed cheese, 1/3 cup shredded cheese Fruit: 1 ½ cups per day 1 cup of fruit or 100% fruit juice (limit fruit juice to 4 6 ounces per day)
WHAT DO KIDS NEED? Source: ChooseMyPlate.gov Food Groups and Serving Sizes for 7 to 12 years Vegetables: 2 2 ½ cups per day Offer a variety of colors each day Protein Foods: 5 ounces per day 1 ounce = 1 ounce of beef, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon peanut butter, ½ ounce nut Breads and Grains: 5 ounces per day 1 ounce = 1 slice of whole grain bread, ½ cup cooked cereal, rice or pasta, and 1 cup dry cereal
VISUAL CUES FOR PORTION SIZES
Milk BREAKFAST PLATE
LUNCH & DINNER PLATE
FOOD LABEL Quick Guideline for Understanding %DV: 5% or less is low. 20% or more is high. Nutrients to limit should be at least 10% or less. Nutrients to get enough of should be at least 10% or more.
HOW TO ADD MORE FRUITS, VEGETABLES, WHOLE GRAINS & MILK 1. Add vegetables to pizza 2. Breakfast smoothie with low-fat milk, frozen strawberries, ½ banana 3. 100% Whole grain bread instead of white bread 4. Veggie wrap with low-fat cheese and 100% whole grain tortilla 5. Drink milk with meals or snacks 6. Oatmeal instead of cereal 7. Have a bowl of fresh fruit out where you can grab it easily 8. Instead of chips have vegetables 9. Add fruit to oatmeal, cereal, or yogurt 10. Have yogurt with breakfast 11. Vegetable kabobs 12. Make fruit your dessert 13. Have a vegetable omelet
A HEALTHIER WAY TO EAT OUT Cut down portion sizes: Share meals between kids / friends Box up half and eat the rest later Choose a healthy appetizer as the main course Avoid before-the-meal extras: Appetizers and bread with butter Read menu carefully: Choose foods descried as: steamed, baked, roasted, broiled, grilled, garden fresh, stir-fried, poached, in its own juice, in a tomato sauce, and in a marinara sauce
FAST FOOD SUGGESTIONS Choose a fast food restaurant that offers a variety of appropriate foods. Order hamburgers and sandwiches without cheese, mayonnaise or secret sauce. Order a side salad or plain baked potato instead of French fries. Do not order the super or deluxe versions. When ordering pizza, request thin crust. Ask for half the amount of cheese, choose lean meats (Canadian bacon), and add vegetables. Avoid fried foods.
MEAL COMPARISONS Starbucks Tall Flavored Latte with Whole Milk Total Calories: 218 kcals Total Fat: 8.3 grams Starbucks Tall Skinny Flavored Latte with Nonfat Milk Total Calories: 90 kcals Total Fat: 0 grams
MEAL COMPARISONS McDonald s Bacon, Egg, and Cheese McGriddles Hash Brown 1% Milk Total Calorie: 710 kcals Total Fat: 32.5 grams McDonald s Fruit and Maple Oatmeal without Brown Sugar Apple Slices 1% milk Total Calories: 375 kcals Total Fat: 6.5 grams
MEAL COMPARISONS Sonic Cheeseburger with Ketchup Medium French Fries Sweet Iced Tea Total Calories: 1260 kcals Total Fat: 60 grams Sonic Grilled Chicken Sandwich Apple slices with fat-free caramel dipping sauce Bottled water Total Calories: 560 kcals Total Fat: 17 grams
CHANGE YOUR DIET SUCCESSFULLY Be realistic make small changes Change what you drink: empty calorie drinks to water, tea, or lowfat / non-fat milk Decrease frequency of eating out Eat at least 2 fruits/day Be adventurous expand your tastes Satisfy sweet tooth with naturally delicious-nutrient rich fruits Healthier options on menus Be sensible and flexible enjoy all foods just don t over do it Watch portion sizes Enjoy / savor foods - a small slice of pizza, a hamburger, or dessert but in moderation.
REFERENCES / QUICK LINKS Choose My Plate http://www.choosemyplate.gov Center for Disease Control - http://www.cdc.gov/healthyyouth/obesity Academy of Nutrition & Dietetics http://www.eatright.org