Parent Workshop Introduction

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

• Week 1: MyPlate

• Week 2: Nutrients

• Week 3: Food Labels

• Week 4: Meal Planning

• Week 5: Eating Out and Snacks

What You Receive

• Binder

• Recipes

• Tracking Sheet

• Healthy Tasting and Sampling

• Incentives

• Raffle

Expectations of Participants

• Physical Activity

• Goals

• Homework

• Ask Questions

• CalFresh helps you buy more vegetables, fruit, and other healthy foods

• CHAMP (Children’s Health Access and Medi-Cal Program - LAUSD) 1-866-742-2273

Parent Workshop 1:

MyPlatePresented by:

Network for a Healthy California—LAUSD

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

Importance of Healthy Eating

• Along with physical activity, the food we eat is directly related to our health

• Health differences exist between individuals who eat a healthy diet, and those who don’t

• Good nutrition is linked to students doing better in school

Positive Benefits ThatGood Nutrition Has on Learning

Studies show that good nutrition improves the

following:

• Attention and Memory

• Concentration and Listening

• Behavior and Attendance

Healthy People 2010Fruit Objective

FRUIT:

75% of people

eating 2 or more

servings of fruit

each day

Source: CDC State Indicator Report on Fruits and Vegetables, 2009

Healthy People 2010Vegetable Objective

VEGETABLE:

50% of people

eating 3 or more

servings each day

Source: CDC State Indicator Report on Fruits and Vegetables, 2009

Fruit & Vegetable Consumption in the U.S.

Source: CDC State Indicator Report on Fruits and Vegetables, 2009

Adult Obesity Rates

Source: Trust for America’s Health & the Robert Wood Johnson Foundation

F as in Fat: How Obesity Threatens America’s Future 2011

Childhood Obesity Rates

Source: Trust for America’s Health & the Robert Wood Johnson Foundation

F as in Fat: How Obesity Threatens America’s Future 2011

Medical Costs in the U.S. Associated with Obesity

In 2008…

$147 Billion

Benefits of Good Nutrition with Fruits and Vegetables

• Optimal Child Growth

• Weight Management

• Disease Prevention

- Obesity

- Heart Disease

- Type 2 Diabetes

- Cancer

What Does Your PlateLook Like?

MyPlate Goals

Avoid Large Portions

1 cup = 1 baseball

½ cup = ½ baseball

Portion Sizes

MyPlate Goals

Recommendation in CupsVaries From 1 to 3 cups

1 cup is equal to:

• 1 cup raw or cooked vegetables or vegetable juice

• 2 cups of leafy greens

• 1 cup dried beans or peas

Focus on Fruits

• Think about variety

• Choose fruit more often than fruit juice

• Have fruit at all meals

Recommendation in Cups Varies From 1 to 2 cups

One cup is equal to:

• 1 cup fruit

• 1 medium fruit

• 1 cup 100% fruit juice

• ½ cup dried fruit

Make Half Your Grains Whole

• Check the label for fiber

• Read ingredient lists and choose products that name a whole-grain ingredient first

• Choose 100% whole grain breads and cereals

Recommendation in Ounces Varies From 3 to 8 ounces

One ounce is equal to:

• 1 slice of bread

• 1 cup ready-to-eat cereal

• ½ cup cooked rice, pasta, or cereal

Instead ofRefined Grains

• White flour

• Degermed cornmeal

• Most pastas

• White rice

• Whole wheat, rye • Whole oats/oatmeal

• Whole grain corn flour • Popcorn

• Brown & wild rice

• Whole grain barley

• Quinoa

Have MoreWhole Grains

Which is Whole Grain Bread?

Whole wheat flour, water, brown sugar …

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

Whole wheat flour, water, brown sugar …

Answer: Has WHOLE Wheat as the First Ingredient!

Wheat flour, water, high fructose corn syrup, molasses, wheat bran …

Is Brown Bread Whole Wheat?

• Added ingredients can give bread a brown color

• In the ingredient list, look for the word “WHOLE” next to the grain

Got Your Dairy Today?

• Milk

• Yogurt

• Cheese

• Fortified Soymilk

Switch to Fat-Free orLow-Fat (1%) Milk

• “Skim” the fat

• Beware of Dairy Foods with Added Sugars

• Ingredient Switches

Dairy RecommendationsIn Cups

Age Group Daily Recommendation

Children 2 - 8 years old2 - 2 ½ cups

Children 9 - 18 years old 3 cups

Adults 19 - 51+3 cups

Recommendation in Cups

One cup is equal to:

• 1 cup of milk, yogurt, or soymilk

• 1 ½ ounces of natural cheese

• 2 ounces of processed cheese

• 2 cups of cottage cheese

1½ ounces of 2 sticks of cheese natural cheese the size of a lighter

Portion Sizes: Cheese

=

With Protein Foods,Variety is Key

• Vary your protein choices

• Make meat and poultry lean and low fat

• Eat plant protein foods more often

• Keep it tasty and healthy

Recommendation in Ounces

One ounce is equal to:

• 1 ounce meat, poultry or fish

• ¼ cup cooked dry beans or peas

• 1 whole egg or 2 egg whites

• 1 tablespoon peanut butter

• ½ ounce of nuts or seeds

Recommendation in OuncesOne ounce is equal to ½ ounce of nuts or seeds

11 9

24

3 oz. cooked meat, fish or poultry = a deck of cards

Portion Sizes: Protein

Daily Physical Activity Recommendations

Children

60

minutes

Daily Physical Activity Recommendations

Adults

30

minutes

Sedentary Activities Do Not Meet Recommendations

• Do not increase your heart rate enough

• Do not count towards the 30 minutes goal

• Sedentary activities include:- walking at a casual pace- doing light housework- taking care of kids

Physical Activity Scale Working as hard

as you can

Vigorous

Moderate

Sedentary

Sitting

Moderate Physical Activity

• At least 10 minutes at a time

• Heart beats faster

• You breathe harder

• Able to talk, but not sing

Walking fast

Moderate Physical Activity

Dancing

Gardening/yard work

• At least 10 minutes at a time

• Heart rate increases quite a bit

• Breathing hard

• Only able to say a few words at a time

Vigorous Physical Activity

Bicycling

Vigorous Physical Activity

Weight lifting

(vigorous)

Running

Vigorous Physical Activity

Basketball

Physical Activity BreakPage 3

Balance Calories

• Eat the right amount of calories

• Consider foods eaten during the entire day, not just at one meal

• Be physically active

Calorie Recommendations

Depend on the following:

• Age

• Weight

• Height

• Physical Activity Level

- Sedentary

- Moderately Active

- Active

Calorie Recommendationspage 5

1. Find your sex

2. Find your age

3. Choose your activity level

4. Find your calorie level

5. Go to the box on the bottom and find your calorie level

Recommendations Activitypage 6

Write in the number of servings

recommended for each food group

Goal Setting

REALISTIC

SPECIFIC

MEASURABLE

Physical Activity Goal Setting

Answer the questions:

• WHAT?

• HOW MUCH?

• WHEN?

• HOW OFTEN?

I am going to start walking

20 minutes

After dinner

Monday, Wednesday, Friday

Nutrition Goal Setting

Answer the questions:

• WHAT?

• HOW MUCH?

• WHEN?

• HOW OFTEN?

Drink less soda

1 can instead of 2 to 3 each day

During lunch

Monday, Wednesday, Friday

Workshop 1 Goals

• See page 7 in your Workshop 1 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 1 Homework

• See page 8 in your Workshop 1 materials

• Cook brown rice and serve to your family:

- For 1 cup of rice, add 2 cups of water;

- Bring to a boil. Stir. Cover with lid.

- Reduce heat to simmer and cook for

45 to 50 minutes

• Answer the questions on page 8

Yogurt Parfait Recipe