ELLYN SATTER S DIVISION OF RESPONSIBILITY IN FEEDING Parents provide structure, support and opportunities. Children choose how much and whether to eat from what the parents provide. The Division of Responsibility for Infants: The parent is responsible for what The child is responsible for how much (and everything else) The parent helps the infant to be calm and organized and feeds smoothly, paying attention to information coming from the baby about timing, tempo, frequency and amounts. The Division of Responsibility for Toddlers through Adolescents The parent is responsible for what, when, where The child is responsible for how much and whether Parents Feeding Jobs: Choose and prepare the food Provide regular meals and snacks Make eating times pleasant Show children what they have to learn about food and mealtime behavior Not let children graze for food or beverages between meal and snack times Let children grow up to get bodies that are right for them Fundamental to parents jobs is trusting children to decide how much and whether to eat. If parents do their jobs with feeding, children will do their jobs with eating: Children s Eating Jobs: Children will eat They will eat the amount they need They will learn to eat the food their parents eat They will grow predictably They will learn to behave well at the table 2007 Ellyn Satter. For a further explanation of the division of responsibility, see any of Ellyn Satter's four books; Your Child s Weight: Helping Without Harming, Child of Mine: Feeding With Love and Good Sense, Secrets of Feeding a Healthy Family, or How To Get Your Kid To Eat... But Not Too Much. May be reproduced for free distribution only. May not be modified in any way. Credit and further information lines must appear on each copy. For information on Ellyn Satter s materials and programs, see www.ellynsatter.com or call 800-808-7976.
A Guide for Busy Parents Making Meals Matter For your School-age Child
Parents Named Most Important Influence in Their Children s Lives! Did you know that YOU are the most important influence in your child s life? Your child watches and imitates your behaviors both positive and negative which include your daily food and physical activity choices. Take a minute to think about your own eating and exercise choices each day. Do you send healthy or unhealthy messages to your child? This booklet provides the basics of preparing healthy meals and snacks for your child. Using the plan on the back page will guide your decisions and make planning healthy meals easier. If you suspect that your child has a serious health or nutrition condition, check with your doctor or consult a registered dietitian. Childhood, Ages 6 Through 12: A Foundation of Healthy Habits Get a picture of your family s lifestyle habits: USUALLY RARELY Our family shares meals together at least once each day. I encourage my child to eat a wide variety of foods. I ensure that my child has breakfast each morning. I encourage my child to be physically active every day. I set a good example for my child by making healthy lifestyle choices myself, both in foods I select and with physical activity. How did you do? If you answered usually to most of these questions, you are teaching your child healthy habits that will last a lifetime keep up the good work! If you answered rarely to any of these questions, you are missing an opportunity to teach your child about healthy eating and lifestyle behaviors. HEALTHy Messages: You eat a healthy breakfast every morning. You drink milk and water each day and have soda only as an occasional treat. You explain to your child that there are no such things as good and bad foods; all foods can be a part of a healthy eating plan. Your family shares meals together at least once each day. During family meal times, you turn off the television, cell phones and other electronic gadgets. You have simple and quick recipes for healthy meals on hand for those days when you re rushed for time. You incorporate exercise into your daily routine (e.g., biking, walking the dog, playing catch or outdoor games with your child). Aim for 30-60 minutes each day. 2
What Does Healthy Eating for My Child Mean? Each of the five food groups contributes specific nutrients necessary for children s growth and development. Children need to eat a variety of food from each group every day to form the basis of a healthy diet: MILK & MILK PRODUCTS (Dairy) provide calcium, vitamin D and potassium for strong teeth and bones; good source of protein, magnesium and vitamin A VEGETABLES provide vitamins A and C and fiber to protect eyesight, help the immune system and for good digestion GRAINS provide B-vitamins for energy to support activity and growth MEAT & BEANS (Protein) provide protein, iron and zinc for developing muscles, healthy blood and growth needs FRUITS provide vitamin C and fiber to help the immune system, heal wounds and for good digestion If my child is taking a multivitamin, does it really matter what he or she eats? A daily vitamin/mineral supplement may seem like insurance that your child is getting enough nutrients, but there are other compounds in foods that are necessary for good health. If your child does take a vitamin/mineral supplement, make sure that it provides no more than 100 percent of the Dietary Reference Intakes (DRI) more than this can be harmful. Are vegetarian diets appropriate for children? Generally, vegetarian diets that include milk products and eggs can meet the needs of growing children if they consume the recommended servings for each food group outlined on the next page. When choices are restricted solely to plant-based foods, you will need to consult your child's doctor or a registered dietitian to make sure your child is getting enough calories and important nutrients, including vitamin B-12, iron, zinc and calcium needed for growth and development. 3 Building stronger bones In spite of their smaller bodies, children 4-8 need as much as and those 9-18 need more calcium than adults. Children short on calcium are at higher risk for breaking bones and may have weaker bones as adults. The primary source of calcium in the American diet is milk and milk products. Some dark green vegetables, such as broccoli, collards and kale contain calcium, as well as some types of tofu and certain corn tortillas. Calcium-fortified foods are readily available, but may not provide the full package of nutrients needed for building strong bones. Food allergies Common food allergens include eggs, fish, milk, wheat, shellfish, soybeans, peanuts and tree nuts such as almonds, pecans and walnuts. Childhood allergies to eggs, milk, soy and wheat are commonly outgrown but peanut allergies are almost never outgrown. Food allergies affect about four to six percent of young children in the U.S. It is important to have a physician diagnose a suspected food allergy. Lactose intolerance Some children experience stomach discomfort from digesting lactose, the sugar found in milk. Yogurt and some hard cheeses, such as cheddar, are usually easier to digest. Drinking milk with meals or snacks, or drinking smaller amounts of milk at a time may help. For those with a severe intolerance, lactose-reduced dairy foods are available in most grocery stores. If you believe your child is lactose intolerant, consult your child's doctor or a registered dietitian for further advice.
Shopping for Foods to Grow On Milk & Milk Products (Dairy) 2 1 /2 cups a day for 6-8 year olds 3 cups a day for 9-12 year olds 1. To decide if your child is eating enough nutritious foods, put a CHECK by the foods your child usually eats on most days. Foods in bold text are lower in calories than foods that are not. Look at the bottom of each food list; note if 2. you checked NO and CIRCLE: new foods you plan to offer your child. foods your child now eats as a reminder to serve them more often. Look at the foods you have circled. Think 3. about when you will serve these foods. Mealtimes? Snack times? Be sure to add the foods you have circled to your shopping list and do not forget to add those foods you run out of often! Combination Foods Many foods your child eats include foods from more than one food group. Spaghetti = noodles + tomato sauce + cheese + ground meat 1 portion = 1 cup milk, 1 cup yogurt, 1 1 /2 ounces hard cheese, 2 ounces processed cheese c fat-free milk c cheese c fat-free chocolate or c custard or flan other flavored milk c frozen yogurt c low-fat cheese c hot chocolate made c low-fat cottage cheese with milk c low-fat milk (1%) c ice cream c mozzarella or c low-fat (1%) string cheese chocolate or other c nonfat yogurt flavored milk c reduced-fat cheese c milkshake c pudding c reduced-fat milk (2%) c whole milk Does your child eat at least 2 Vegetables 1 /2 c yes c no 2 1 /2 cups a day 1 portion = 1 cup raw or cooked vegetables, 2 cups leafy greens, 1 cup of juice -3 cups a day? Fresh, frozen or canned c artichoke c asparagus c bean sprouts c beans - pinto, black, lentils c bok choy c broccoli c cabbage c carrot c cauliflower c celery c corn c cucumber c green beans c greens - collard, mustard, kale c lettuce c mixed vegetables c mushrooms c okra c peas c pepper c salsa c spinach c squash c sweet potato or yam c tomato, tomato sauce c vegetable juice c vegetable soup c zucchini c oven-baked French fries c hash browns c potato c tempura vegetables 4 Does your child eat at least 2 c yes c no 1 /2 cups a day?
Fruits 1 1 /2 cups a day 1 portion = 1 large fruit, 1 cup fruit, 1 cup 100% fruit juice, 1 /2 cup dried fruit Fresh or frozen fruits c apple c apricot c banana c berries c cantaloupe c cherries c fruit cocktail c grapefruit c grapes c honeydew c kiwi c mango c orange Does your child eat at least 1 1 /2 c yes c no c papaya c peach, nectarine c pear c pineapple c plum c tangerine c watermelon c avocado c canned fruit in syrup c fruit juice (100%) c raisins and other dried fruit cups a day? Grains 6 ounces a day at least half whole grains 1 portion = 1 ounce 1 ounce = 1 slice whole-grain bread, 1 /2 cup oatmeal, rice or pasta, 1 cup dry cereal c bagel c bread, whole-grain or enriched white c cereal, whole-grain c crackers c English muffin c graham cracker c grits c hamburger or hot dog bun c Mexican sweet bread c oatmeal or other hot cereal c pasta or noodles c popcorn c pita bread c pretzels c rice, brown or white c rice cakes c roll c tortilla, corn or flour c biscuit c cereal, sugar-coated c cornbread c French toast c granola, granola bar c muffin c pancake c pizza crust c polenta c ramen noodles c waffle Does your child eat at least 6 ounces a day? c yes c no Meat & Beans (Protein) 5 ounces a day 1 portion = 2-3 ounces cooked meat, poultry or fish 1 1 ounce meat = /4 cup dried beans, 1 egg, 1 tablespoon peanut butter, 1 /2 ounce nuts c beans - pinto, black, lentils c beans, refried c beef, lean c chicken (white meat, skinless) c egg c fish (baked, broiled) c ham, lean c lunch meat c pork, lean c shellfish - crab, lobster, shrimp c tofu c tuna c turkey (white meat, skinless) c turkey, ground c beef, ground c chicken (dark meat or with skin) c chicken, nuggets or fried c fish, sticks or fried c ham c hot dog c lamb c nuts and seeds c peanut butter c pork chop c ribs c sausage, pepperoni or chorizo Does your child eat at least 5 ounces a day? c yes c no Limit your intake of these foods which are often high in added fats or sugars and low in nutrients. c bacon c barbecue sauce c butter, margarine c cake c chips c chocolate candy c cookies c cream cheese c cream sauce c doughnut c fast-food French fries c frozen pop c fruit drink, punch c gelatin dessert c gravy c hard candy c honey Extras c jam, jelly c ketchup c mayonnaise c mustard c pastry, pie c pickle relish c pickles c soft drink c sour cream c soy sauce c sugar c syrup c taco sauce c toaster pastry c whipped cream If several foods are checked here, star those foods you could limit offering to your child. 5
How Can I Help My Child Grow to a Healthy Weight? How do I know if my child s weight is healthy? Since children grow at different rates and at different times, there are ranges of healthy weights, sizes and shapes for children. Using a growth chart, your pediatrician can assess your child s age and growth patterns to tell if he or she is in a growth spurt or has a real weight problem. There is no question that a child has a serious weight problem if his or her large size interferes with their ability to run, walk, skip and play. This situation signals an urgent need for family lifestyle changes. How can I help my child lose weight? Diets that severely restrict food choices, calories and/or fat are not recommended for children. These diets may lack nutrients needed for normal growth and development. Discuss this issue with your pediatrician. For growing children it is often safest to maintain their current weight while they grow in height rather than try to lose weight. The best way for most children to do this is to become more physically active rather than significantly restrict calorie intake. You can help by: limiting your child s total screen time (television and computer) to one to two hours each day. make sure your child eats at the table, not in front of the television. ensure snacks are healthy and full of nutrients. Keep On Moving! Did you know that children who are active at play at least one hour each day can eat a wider variety and greater amount of food while maintaining a healthy weight? Variety and additional foods make it easier for them to get the nutrients and calories they need to grow, learn and play. Benefits of exercise for children: The benefits of exercise for children are the same as they are for adults! Optimum Wellness Children who exercise regularly have decreased risks of illness and disease. Weight Management Children who exercise regularly are more likely to maintain a healthy weight without restricting food choices, calories and/or fats. Increased Energy, Mood and Physical Stamina Children who exercise regularly feel less stressed, sleep better, and get tired less frequently than those who don t exercise regularly. Exercise is not just about competitive sports Some children are born athletes who love to compete in team sports, and therefore are physically active on a regular basis. But other children who are not interested in team sports can still be physically active every day. Some ways to be physically active: skateboarding playing group games, (e.g., tag, Hide and Seek) walking running riding a bike raking leaves swimming playing in the playground or park family outings that involve being active 6
Q I know breakfast is important, but mornings are so hectic. How can I get my children off to a good, quick start? Studies confirm that students who eat breakfast each morning are more attentive in school and perform better on their school work. In less than five minutes, you can put these or other quick breakfast choices on the table or bag them to eat on the run! cereal, milk and fruit bagel with cream cheese and raisins string cheese, whole-wheat crackers and fruit yogurt and fruit smoothies with graham crackers scrambled eggs, corn tortilla and salsa peanut butter and banana sandwich oatmeal with applesauce and nuts apple slices with peanut butter and a granola bar Q Being a busy parent leaves me very little time to plan or prepare meals. What can I do? Encourage family mealtimes as often as possible in order for children to learn healthy eating habits. Meals eaten at home are often more balanced and lower in empty calories than meals eaten away from home. When you are short on time, keep the meal simple: Use ready-made broiled chicken with a vegetable (canned, fresh or frozen). Prepare a simple pasta dish, add a salad, glass of milk and fruit. Prepare sandwiches with a bowl of soup. Use pizza kits with pre-shredded cheese, add mushrooms and onions. When you do have time to cook: Double the recipe and freeze the extra portions to serve on a busy evening. Make sure you put leftovers to good use. Make a list of foods and easy dinners that your child likes. Healthy Habits Start at Home Q Are snacks really necessary? And if so, what are the best ones? The truth is that children actually need healthy snacks each day because they have smaller stomachs than adults and therefore may fill up quickly at mealtime. Healthy snacks are important for children because they act as mini-meals, providing up to one-quarter of your child s daily energy needs and helping to fill nutrient gaps. Remember, however, that snacking continuously throughout the day can lead to overeating. Choosing a food-group food for a snack is the way to make sure you re not just providing your child with empty calories, sugar and fat. Here are some ideas for nutritious, tasty, child-friendly snacks: peanut butter or cheese on whole-wheat crackers fruit (fresh and dried) low-fat yogurt raw, crunchy vegetables (cut into small pieces) and served with dip (optional) string cheese smoothie (fruit and yogurt) low-sugar cereal with low-fat milk or yogurt quesadilla: whole-wheat tortilla with grated, melted cheese To find more information, visit HealthyEating.org 7
1. These are new foods I can add to my shopping list to serve my family at meal and snack time to round out healthy food choices*: Milk & Milk Products (Dairy) 2-3 cups a day Vegetables 2 1 / 2 cups a day Fruits 1 1 / 2-2 cups a day Grains 6 ounces a day Meat & Beans (Protein) 5-5 1 / 2 ounces a day *based on an 1800-2000 calorie diet. Your child may need more or less based on their growth rate and activity level. 2. 3. What Will I Do Differently? These are ways I can encourage my family and myself to engage in more physical activity: I will try to better establish these healthy habits in my child by [check all that apply]: serving healthy snacks to my child serving my child breakfast each morning making healthier choices at fast-food or other restaurants preparing meals and snacks with my child at home serving higher-calorie, high-fat foods less often or in smaller amounts other This program aligns with the 2010 Dietary Guidelines. It is one of many nutrition education resources offered by Dairy Council of California for students and adults to improve eating habits. For more information and additional resources, visit HealthyEating.org. 2004 Dairy Council of California HealthyEating.org X210/434,000/07-12/TOP Rev. 2012
Healthy Bodies Healthy Bones: A Lifelong Pledge Calcium Connection Food and activity choices that help you build and keep strong bones 1
Yes No How do you measure up? Do you eat less than 3 servings of Milk & Milk Products every day? (1 serving = 1 cup of milk or yogurt, or 1.5 ounces of cheese) Do you get less than 15 minutes of sun exposure without sunscreen daily? Yes No Do you have a blood relative who has or had osteoporosis (brittle bones) or a broken hip? Are you physically active less than 30 minutes a day or fewer than five days a week? The more you answered Yes, the more important it is to make sure you are getting enough calcium in your diet. Some things, like family history, you can t change, but you can get enough calcium from the foods you eat and drink every day. How high-calcium foods help your body What benefits are most important to you? Build strong bones and teeth. High-calcium foods help build peak bone mass and slow the natural loss that can lead to broken bones. Calcium also lowers your risk of developing osteopenia or osteoporosis. Manage your weight. Getting 3 servings of Milk & Milk Products each day can help you manage your weight and lower your body fat. Lower your blood pressure. Aim for a diet rich in fruits, vegetables and low-fat dairy products with reduced saturated and total fat. Taking this approach works as well as some medications to lower blood pressure. Decrease your risk of some types of cancer. Calcium in foods may slow down the growth of cells that lead to cancer. Take the quiz on the next page to find out if you are getting enough calcium for strong bones and a healthy body. 2
What s your calcium score? Think of everything you ate and drank yesterday. Write down how many points you earned based on the servings you had of each food. Did you eat less than 1 serving? If so, give yourself a portion of the points. For example, if you had ½ cup of milk on cereal, give yourself 3 points instead of 6 points. Excellent Sources of Calcium One serving = 300mg calcium Good Sources of Calcium One serving = 100mg calcium 1 cup (8 ounces) 6 points Milk: plain or flavored* Yogurt: plain or flavored Milkshakes, hot chocolate, coffee drinks, such as lattes Desserts with milk: puddings, custards Calcium-fortified soy, rice or almond beverages 1.5 oz. or 1 /3 cup shredded 6 points Hard cheese Low-fat cheese Mozzarella Processed cheese, 2 ounces 1 large piece 6 points Lasagna Enchilada Sardines with bones, 6 pieces Tofu processed with calcium, 4 ounces ½ cup Cottage cheese Bok choy Ice cream, frozen yogurt Sour cream, ¼ cup 2 points 1 cup 2 points Beans: dried, refried, baked Cream soup Macaroni & cheese Broccoli or peas Dark leafy greens: spinach, kale, mustard greens, turnip greens Almonds, ¼ cup Corn tortillas, 2 Figs, 5 pieces Canned fish with bones, 2 ounces (salmon, mackerel) 2 points Excellent calcium score: *Calcium is the same for all fat levels (fat-free, low-fat, 2 percent or whole milk). Good calcium score: Total calcium score: How did you score? 18 or more: Calcium Champ! You are doing a great job meeting your calcium needs. Keep this up every day. 12-17 points: Pour 1 more! Add 1 more excellent source of high calcium like an extra cup of milk or a yogurt daily to reach your goal. 11 or less: Room to grow; you re short on your calcium. Add 2 or more servings of Milk & Milk Products from the excellent source section. 3
How can you get enough calcium? 1. To help plan the foods you will eat and drink to get more calcium, look again at the lists of excellent and good sources of calcium on Page 3. 2. Think about the times and places where it will be easiest to include these foods throughout the day. 3. Ideas! Circle what you would eat. Breakfast: cereal and milk, fruit smoothie with milk or yogurt, whole-grain English muffin with egg and cheese Lunch: bean & cheese burrito, slice of cheese on a sandwich or salad Snack: yogurt, pudding, almonds, cheese on broccoli Dinner: shredded cheese on vegetables, canned salmon or beans on salad Anytime: glass of milk with a meal or snack 4. Take a minute and make a plan. This will help you include calcium-rich foods you like in your meals and snacks every day! For more ideas, visit HealthyEating.org. Foods I can eat or drink for more calcium: Food: Food: When: I will start this: (date) A quick and easy way to reach your calcium recommendation is by eating 3 servings of Milk & Milk Products each day. 4
What else do you need to consider? Dieting Often, people restrict foods or food groups to lose weight. Calcium, specifically from milk and milk products, may help you maintain a healthy weight and have less body fat than diets that are low in calcium and milk products. Supplements Supplements don t take the place of food. They can help to boost calcium intake, especially if your doctor recommends them or your appetite is small. However, supplements don t provide the complete package of nutrients your body needs for strong bones and good health. If you take a supplement, read the label carefully. Taking more than 2,500mg a day of calcium may lead to long-term health problems. Vegetarian diets If you consume milk and milk products, you should have no problem getting enough calcium. If you are vegan, pay attention to calcium sources and serving sizes on Page 3 that will fit what you eat. For example, you will need 3 cups of broccoli or 3 cups of beans to equal 1 serving of milk, yogurt or cheese. Fortified foods Foods that have calcium added may not provide the complete nutrient package found in foods naturally rich in calcium. The amount of calcium and how it is absorbed can vary a lot, especially among different brands of drinks. Check the labels carefully. Lactose intolerance Some people have stomach discomfort from the lactose in milk. Good news: You may still be able to eat and drink moderate amounts of milk and milk products. Ideas to try: Drink milk and eat milk products with meals. Start with ½ cup of milk at a meal and work up to 1 cup of milk with a meal. Try yogurt and hard cheeses, which have less lactose and are easier to digest. Drink lactose-reduced milk. Chew tablets that help reduce lactose at mealtimes. Milk allergy True milk allergies are rare. Consult your health care provider if you think you have a milk allergy. Don t self-diagnose and cut out milk and milk products if it s not necessary. You would be missing out on important nutrients! 5
Grow to your potential Upper Elementary through High School Closing the calcium gap You may not be getting enough calcium in the foods you eat and drink; 9 out of 10 girls and 6 out of 10 boys need more calcium and are at greater risk of breaking bones. Do you: Drink soda, sweet teas or fruit drinks instead of milk? Avoid high-calcium foods or beverages because you believe they are too high in fat or calories? Good news: You can get the calcium you need without a lot of extra fat, sugar or calories. Choose low-fat or fat-free options from the charts on Page 3. Think of your bones as a savings account, where you put as much calcium as possible into your account so that you can use it later in life. Your savings account to build your bones is only open from about ages 9 to 30. Build your bones now to keep them strong for the rest of your life. Unsafe dieting If your friends or you are concerned that your eating habits may be unhealthy, get advice from a family member or your doctor. Why not diet? When you cut back too much on what you eat as a teen, you are more likely to be overweight as an adult. You could create a lack of important nutrients that could harm your health, even if you don t see it now. Create a healthy relationship with food, and it will last you a lifetime. Eat regular meals, eat from all food groups and eat a wide variety of foods that you enjoy in moderation. Strategies for your success You are building the foundation for a lifetime of strong bones right now. Check at least 2 habits you can do to stay healthy: Eat a food that is an excellent calcium source for breakfast daily. Drink milk with meals. Aim to be active at least 60 minutes every day. Participate in bone-building activities 10 20 minutes, 3 days a week. Running, aerobics, tennis or jumping rope can be part of your daily 60 minutes to build strong bones. Other: 6
Shopping List Foods rich in calcium that I can choose: (excellent to good sources of calcium): o Yogurt o Milk o Cheese o Tofu o Pudding o Frozen yogurt o Canned fish with bones o Leafy greens o Almonds o Broccoli Excellent o Refried beans o Peas Good 7
Minimize your calcium losses 50s and older your muscles. If your bone health is poor, improving your balance can help prevent falls. Talk to your health care provider about what s right for you. During the first few years after menopause, your bones naturally begin to lose their strength because of lower estrogen levels. Estrogen, along with calcium from food and weight-bearing physical activity, helps preserve your bone mass. About 5 years after menopause, loss of bone calcium slows down, but it is still important to get 3 servings of Milk & Milk Products each day. Foods are the best source of calcium, as they provide other important nutrients that can help your body better use calcium. Should I still exercise? Absolutely! Weight-bearing activities can include stair climbing, hiking, walking, Pilates and dancing. For most people, regular brisk walking is ideal because it can be done anywhere even at the mall. If you haven t been active for years, start at a level comfortable for you. Work up to 30 minutes of activity most days of the week. Lifting weights or using strength-training machines can also strengthen your bones and help you maintain your balance and Strategies for success Calcium intake is as important now as ever. Look back on Page 3 for ideas of how to boost your calcium. You may be eating less food each day, so each choice really has to count! Check at least 2 things you can do to stay healthy: Drink milk or eat yogurt at breakfast daily. Choose snacks from the excellent-calcium food list. Drink milk with meals. Participate in appropriate physical activities. If you have good bone health, include weightbearing activities like jogging, walking, aerobics, stair climbing or tennis 3 days a week, along with resistance training that includes all muscle groups 2 days a week, as part of your daily 30 60 minutes of physical activity. Other: 8
Maximize your calcium scores 20s through 40s Pregnancy: A healthy time for your body During pregnancy, your body does an even better job of storing calcium as long as you get plenty of calcium-rich foods every day. At least 3 servings a day may also help prevent the high blood pressure that sometimes occurs during pregnancy. If you breastfeed, you need the same amount of calcium as you do during pregnancy to make sure you have enough calcium for your baby s milk and to keep your bones strong. During teen and young-adult years, your bones became as strong as they ll ever be. In your 20s and 30s, you need to begin to keep your peak bone mass as high as you can for the rest of your life. In your 40s you need to maintain bone strength before the loss of bone that comes for women with menopause. How? Get 3 servings of milk and dairy foods every day to make sure your bones keep the calcium they already have. You set the example: Make it a good one! If you prepare family meals, include foods that are excellent sources of calcium at every meal, and keep them available for snacks as well. Also, be sure to set a good example by eating excellent sources of calcium foods and getting regular physical activity. Studies show that teen girls drink more milk each day if their moms drink milk. They ll do as you do... not as you say! Strategies for success Keep your bones strong. Look at Page 3 for more choices to increase your calcium. Check at least 2 things you can do to keep you and your family healthy: Drink milk or eat yogurt at breakfast daily. Choose snacks from the excellent-calcium food list. Participate in weight-bearing activities like jogging, walking, aerobics, stair climbing or tennis 3 days a week, plus resistance training that includes all muscle groups 2 days a week, as part of your daily 30 60 minutes of physical activity. Other: 9 7
Berry Yogurt Parfaits Ingredients: 2 cups Fresh or frozen berries, divided 16 ounces Vanilla yogurt, divided 1 cup Graham cracker crumbs (about 16 squares), divided Preparation: Layer 2 tablespoons of berries and yogurt into six parfait glasses. Top each glass with 1 2 tablespoons of the graham cracker crumbs, Divide remaining cracker crumbs, berries and yogurt between parfait glasses. Apple Bagel Sandwich Ingredients: ½ Whole wheat bagel (or bagel of your choice) 1 slice Cheddar cheese 1 Apple (green is better) A dash of Cinnamon Preparation: Slice the apple so that you make a round apple slice. Next, put the slice of cheese on top of the bagel half. Place the apple slice on top of the cheese and sprinkle some cinnamon on top of the apple. Bake on a cookie sheet in the oven for 5 to 10 minutes at 350 degrees, but watch to make sure you don t burn it. It s done when the cheese starts to melt. 8
Calcium and wellness Physical activity Activity is important for strong bones. Any activity that puts weight on your bones will help grow and maintain strong bones. Which of these weight-bearing activities can or do you do at least 3 times each week? Check all that apply: Walking Jogging Dancing Tennis Yoga Stair climbing Team sports (soccer, tennis, softball, basketball) Also include weight-training activities 2 times a week. Remember: Be active at least 30 minutes most days within your abilities! Choosing activities you really enjoy will help you reach your goals. Vitamin D Your body needs vitamin D to: Absorb calcium Build and keep strong bones and teeth Keep your immune system strong Lower blood pressure Your body can make vitamin D from sunlight. Yet, it s still important to wear sunscreen. Good sources of vitamin D include: Fortified low-fat milk Fortified yogurt Fatty fish like salmon, tuna and sardines Osteoporosis How can you help develop strong, healthy bones and prevent developing brittle bones? Get regular weightbearing physical activity. Eat foods that are excellent sources of calcium. Check yourself periodically The Calcium Quiz is a FREE, easy way to recheck your calcium intake. You can even suggest that your children or parents do the same! www.dairycouncilofca.org/caquiz Pass it on! Share this booklet with your family and friends. Don t forget that boys and men of all ages can also learn how to have healthy bodies by reading this booklet. 11 9
Calcium: strong bones for life My calcium plan My calcium score on Page 3: My calcium goal: Calcium foods I wrote down on Page 4 to reach my goal: My health goals Go back and look at the inside pages to create 2 small steps for better health. Example: I will trade to a high-calcium beverage such as milk instead of having a sweetened drink. 1. 2. I will start my goals: (date) This program aligns with the 2010 Dietary Guidelines for Americans. It is one of many nutrition education resources offered by Dairy Council of California for students and adults to improve eating habits. For more information and additional resources, visit HealthyEating.org 1994 DAIRY COUNCIL OF CALIFORNIA, rev 2012 K21/318,000/07-12/TOP
ELLYN SATTER S DIVISION OF RESPONSIBILITY WITH ACTIVITY Children are born loving their bodies, curious about them and inclined to be active. Good parenting with activity preserves those qualities. Parents provide structure, safety and opportunities. Children choose how much and whether to move and the manner of moving. The Division of Responsibility for Infants: The parent is responsible for safe opportunities The child is responsible for moving The parent provides the infant with a variety of positions, clothing, sights and sounds. Then the parent remains present and lets the infant experiment with moving. The Division of Responsibility For Toddlers Through Adolescents The parent is responsible for structure, safety and opportunities The child is responsible for how much and whether Supporting activity is good parenting. Parents jobs include: Develop judgment about normal commotion Provide safe places for activity the child enjoys Find fun and rewarding family activities Provide opportunities to experiment with group activities such as sports Set limits on TV but not on reading, writing, artwork, other sedentary activities Remove TV and computer from the child s room Make children responsible for dealing with their own boredom Fundamental to parents jobs is trusting children to decide how much to move, the way to move and whether to be active. Children will be active Each child is more or less active depending on constitutional endowment Each child is more or less skilled, graceful, energetic or aggressive depending on constitutional endowment Children s physical capabilities will grow and develop They will experiment with activities that are in concert with their growth and development They will find activities that are right for them Crossing the lines of the division of responsibility is likely to create problems with movement and distort growth. Trying to control whether, how much or the way a child moves or how his body turns out crosses the lines. So does catering to a child s expectation that he will be endlessly entertained. For a further discussion of Ellyn Satter s Division of Responsibility With Activity, see Your Child s Weight: Helping Without Harming. 2005 Ellyn Satter. Reprinted with permission from Your Child s Weight; Helping Without Harming, Kelcy Press, 2005. May be reproduced for free distribution only. May not be modified in any way. Credit and further information lines must appear on each copy. For information on Ellyn Satter s materials and programs, see www.ellynsatter.com or call 800-808-7976.
Family Fitness Ideas Websites: National Public Radio s Child Wellness series: http://www.npr.org/series/172693794/on-the-run-how-families-struggle-to-eat-well-and-exercise LetsMove.gov (Michelle Obama's program) Ways to Enhance Children's Activity and Nutrition (WeCan) http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/ Fitdeck.com (and FitDeck Jr.) deck of cards of activities to do or phone app www.youtube - "Cosmic Kids Yoga," & Yoga Buddies DVD geared towards younger children Yoga Rocks, Kids (ages 7-11) Creative Yoga for teenagers Yoga for Tweens and Teens Bay Area Hikes with Kids: http://www.bahiker.com/kids.html Books: Last Child in the Woods by Richard Louv Last Child in the Woods is the first book to bring together a new and growing body of research indicating that direct exposure to nature is essential for healthy childhood development and for the physical and emotional health of children and adults 365 Activities for Fitness, Food, and Fun for the Whole Family By Julia Sweet Children's Book Of Yoga By Thia Luby Tai Chi For Kids By Stuart Alve Olson Music and Movement (especially fun with the younger ones) Charity Kahn, Smart N Tasty, Andy Z www.muve.com & Family Muve DVDs Check Local Yoga Studios Or Park And Rec Classes For Family Classes Everyone Can Attend. J.Engberg, RD Peninsula Healthcare District March 2013