a modern solution to obesity. ways to enhance children’s activity and nutrition
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A Modern Solution to Obesity
Ways toEnhanceChildren’s Activity andNutrition
What is the “We Can” Program?A national public education program to prevent
overweight and obesity [National Heart, Lung, and Blood Institute of the NIH]
In collaboration with CATCH Kids Club – grades K-5 [Child and Adolescent Trial
for Cardiovascular Health] [NHLBI funded program]Media-Smart Youth: Eat, Think, and Be Active! Program –
tweens/teens 11-13 years old [funded by NICHHD]SMART program – 3rd and 4th grades [Student Media
Awareness to Reduce Television [developed at Stanford Prevention Research Center]
Why is THIS one different????Research [“evidence”] basedFocused on the family, Centered within the communityFlexible Action-oriented [first you “learn”, then you “live”]Geared for life, not for a while!Broad-based
Food choicesPhysical activityScreen time
The problem just keeps growing
65% of US adults are overweight or obese
17% of children ages 6-19 years old are overweight and another 17% are at risk for overweightRate has doubled for
children aged 2-5 yRate has tripled for children
aged 6-11 y and 12-19 yRates even higher for
certain minority groups
Who is targeted?Children ages 8-13 yTheir parents, caretakers
[“gatekeepers” and role models]
On the way to health!!!
Program OptionsYouth ProgramsParent ProgramsCommunity Events
Youth ProgramsCATCH Kids ClubMedia Smart YouthStudent Media
Awareness to Reduce Television [S.M.A.R.T.]
The Power of ChoiceJumpstartPlanet Health
Join with successful partners
Parent ProgramsWe Can! Energize
our FamiliesSix lesson
programPrimary
emphasis is on energy balance and healthy weight
Community Events/PartnersRecreation centers
and parksFaith based
organizationsSchool based groupsCommunity based
organizationsHealth care providersUniversities
Arizona Community PartnersCardiac Care
Cottonwood, Arizona 86326Banner Desert Medical Center
Mesa, Arizona 85202Ahwatukee Foothills YMCA
Phoenix, Arizona 85048Queen Creek Elementary School
Queen Creek, Arizona 85242Drachman Montessori K-6 Magnet School
Tucson, Arizona 85701Partners for Active, Healthy Children
Nutritional SciencesTuscon, Arizona 85718
University of ArizonaPediatric Pulmonary CenterTucson, Arizona 85724
Parent Program: We Can! Energize Our FamiliesFour 90-minute sessions
Getting started on energizing familiesEnergy Balance: Reaching and Maintaining a
healthy weightManaging Energy In: What to feed my familyMaximizing Energy Out: Less sit, more fit!
Session One: Eat Healthier, Save MoneyPlan aheadShop the adsUse what you haveGo it alone!Use label informationAll fruits/veggies countWatch where you’re
spending those $$!
Session One: Help your children eat wellBe a good role modelInvolve children in
decisions and activitiesMake gradual changesMake life easy on them!Don’t bring temptation
into the house
Session Two: Portion DistortionTHEN [1980s] NOW [2000s]Popcorn 270
kcalCaesar salad 390
kcalFrench fries 210
kcal
Popcorn 630 kcal
Caesar salad 790 kcal
French fries 610 kcal
Portion Distortion, continued Bagel 3'' 140 kcal
Bagel 6'' 350 kcal Cheeseburger 1
333 kcal Cheeseburger 1
590 kcal Spaghetti w/meatballs 500 kcal Spaghetti w/meatballs 1,020 kcal Soda 6.5 ounces 85 kcal Soda 20 ounces 250 kcal Blueberry muffin 1.5 oz210 kcal Blueberry muffin 5 oz 500 kcal
Session Two: Sensible SnacksAim for 100 kcal or lessFocus on fresh fruitsVary those raw veggiesSimple cereals are super!“Milk” those dairy for all
they’re worth
Session Two: Make Your MoveThink of the possibilitiesDevelop an action planFollow throughBring along a crowd!
Session Three: Feeding my Family Plan your meals and
snacksPlan your food purchasesPlan your food
preparationPlan your portionsPlan for eating out
Healthy Grains: Good to Go!Rice or noodles
(spaghetti, macaroni, etc.)
Pasta with red sauce (marinara)
Pasta with vegetables (primavera)
Bran flakes, crispy rice, etc.
Cooked grits or oatmeal
Reduced-fat granola
Darling Dairy!Go low-fat or no-fatGive credit where credit is
due [puddings, smoothies]Lower the bar slowly [full
fat, 2%, 1%, skim]
Protein Power without the Pooch!Low-fat cold cuts (95 to
97% fat-free Lower-fat hot dogs Canadian bacon or lean
ham Extra lean ground beef Chicken or turkey without
skin (white meat) Water-packed tuna Beef (round, loin) Pork tenderloin or trimmed,
lean smoked ham Fish or shellfish, unbreaded
(fresh, frozen, canned in water)
Carbs to CrunchHard french rolls, crusty
wheat breads English muffins, bagelsLow-fat crackers (choose
lower in sodium) Whole grain crackers
(choose lower in sodium) Cake (angel food,
gingerbread) Naturally low/no fat
cookies (graham crackers, ginger snaps, fig bars, animal crackers)
Power Packed ProduceAny form fitsGo crazy with colorLook for local
sourcesGrow your own
Snacks for SuccessPopcorn (air-popped or light microwave),
pretzelsFresh or dried fruits, vegetables Frozen yogurt, frozen fruit or chocolate
pudding bars Custards or puddings (made with skim milk)
Going down, down, downChoose foods and food
preparation techniques that are lower in fat
Limit foods that are high in sugar
Limit your use of added sugars
Don’t believe all that you read!!!
Fat-Free or Reduced-Fat “Savings”Reduced-fat peanut butter, 2 T 187 Regular peanut butter, 2 T 191 Reduced fat chocolate chip cookies, 3 cookies 118 Regular chocolate chip cookies, 3 cookies 142 Fat free fig cookies, 2 cookies 102 Regular fig cookies, 2 cookies 111 Light vanilla ice cream, fat, 1/2 cup 111 Regular vanilla ice cream, fat, 1/2 cup 133
“Savings”Lowfat granola cereal, approx. 1/2 cup 213 Regular granola cereal, approx. 1/2 cup 257 Lowfat blueberry muffin, 1 small 131 Regular blueberry muffin, 1 small 138 Baked tortilla chips, 1 oz. 113
Regular tortilla chips, 1 oz. 143
Lowfat cereal bar, 1 bar (1.3 oz.) 130 Regular cereal bar, 1 bar (1.3 oz.) 140
Easy Ways to “Cut the Fat”Fat-free or low-fat milk/yogurt rather than whole Fat-free or low-fat sour cream rather than regularRemove visible fat from poultry or meat Serve foods without butter, gravy, or high fat sauces Offer salad dressing "on the side" Mustard and low-fat mayo rather than regular mayoSalsa, not guacamole and sour creamGrilled, steamed, stir-fried foods not deep-fat fried
Go, Slow, and Whoa FoodsGO:
Go for colorGo for sensationGo for variety
SLOW:Slow your use of high fat, high sugar foodsSlow your snack attacksSlow your visits to fast food restaurants
WHOA:Save fried foods, sweet treats, and high fat foods for very
special occasions
Menu Magic for Healthy Diets: Cues for Healthy Restaurant Meals
steamed garden fresh broiled grilledbaked roasted poached lightly sautéed or stir-
fried
Session Four: “ACTION”!!!!Increase family
and personal action time
Reduce screen time
Increase family action timePut everyone to work!!
Cleaning is the cure.Walk those petsJoin in community
volunteer effortsExplore your surroundingsStart a new family
traditionTreasure those moments
Downsize the Screen TimeKnow how much screen
time, active time your family is getting.
Talk to your family. Set limits on screen time. Minimize the influence of
TV in the home. Make meal time, family
time. Provide other options
and alternatives.. Set a good example. Don't use TV to reward
or punish a child. Make screen time, active
time.
Bringing It All TogetherMake a commitmentCreative a supportive networkDefine and set realistic personal and family goalsBe preparedLearn how to handle roadblocks, setbacks, challengesTrack progressReward all successes
My Challenge to You!!!Take what you have
learned and put it into action
Use what you have learned and implement ONE POSITIVE CHANGE during today’s lunch
Rewards will be offered to those who are successful!
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