Healthy Eating for You and Your Family

1
Healthy Eating for You and Your Family

Drexel University Department of Biology Nutrition
Center
2
Project Sponsors

• USDA project funded through the Food Stamp
  Program
• School District of Philadelphia
• Nutrition Center, Department of Biology at
  Drexel University

3
Overview of Lesson

• Healthy snacking tips
• How to use a food label to decide if a snack is
  healthy or not
• Label reading activity
• Fast food and fat
• How to make healthier fast food choices
• Nutrition review game on all 4 sessions

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Name that Snack
1. ___________
2. ____________
3. ____________
4. ____________
5. ___________
6. ____________
7. ____________
8. _____________
9. ___________
10. ___________
12. _________
11. __________
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Name that Snack
1. MMs
2. Granola bar
3. Peanuts
4. Potato chips
5. Popcorn
6. Pretzels
7. Cereal milk
8. Celery, peanut butter raisins
9.Pb J sandwich
10. Tortilla chips
12. Cookies
11. Sunflower seeds
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Healthy Snacking Tips

• Choose smaller portions
• Buy smaller bags or containers
• Do not eat in front of the television
• Choose low fat and low sugar foods
• Take time to enjoy your foods
• Read food labels

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Learning about the Food Label

1. Serving Size Servings Per Container
2. Calories per Serving
3. Total Fat
4. Sodium
5. Total Carbohydrate
6. Dietary Fiber
7. Protein
8. Estimated nutrient needs for 2,000 2,500
   calorie diets

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Reading Labels
What is the serving size?
1 cup
How many servings per container?
2
How many calories would you consume if you eat
the whole package?
500 calories
How many grams of fat?
24 grams of fat
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Percent Daily Value (DV)

• Shows how a food fits into the daily diet
• Based on 2000 calorie diet
• Interpreting Percent Daily value
• 5 is Low
• 20 is High
• Fat, saturated fat, cholesterol, sodium should
  have a low DV
• Fiber, calcium, iron, vitamin A, vitamin C should
  have a high DV

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Which nutrients have a high DV?
Calcium and sodium
Which nutrients have a low DV?
Vitamin C, Vitamin A and Iron
Which nutrient does this food completely lack?
Fiber
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Healthy Snack Choices

• Granola bars
• Baked tortilla chips salsa
• Peanut butter celery
• sticks
• Low fat or skim milk
• Graham crackers milk
• Cereal milk

• Low fat yogurt
• Veggies and low fat dip
• String cheese
• Pretzels
• Peanut butter jelly toast
• Low fat microwave popcorn
• Fruit

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Label Reading Activity
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Fast Food and Fat
How often do you eat fast food?
What do you typically order when you go to a fast
food restaurant?
What do you buy your kids to eat if you take them
to fast food restaurants?
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What is the problem with eating too much fast
food?

• Fast food contains a lot of fat, calories, and
  sodium

• Can lead to weight gain and high blood pressure

• These health problems can lead to chronic
  diseases

• Diabetes
• Heart Disease
• Stroke
• Some cancers

- Kids are at risk for these diseases, too, if
they eat excess calories and fat every day.
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Types of Fat
We do need some fat in our diet. We should
choose healthier types and smaller amounts.

Chocolate

Unsaturated Fat (Good)
Olive Oil
Nuts seeds
Fish
Saturated Fat
Butter
Fat on meats
Cookies cakes
Fried chicken
French fries chips
Trans Fat
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Is it possible to enjoy fast foods and stay
healthy?

• Eat them less often
• Make wiser choices
• What are the best choices??

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Fast Food Make-Over

• Before
• Quarter pound burger with cheese
• Large fries
• Milkshake
• 1630 calories
• 68 grams fat

• After
• Cheeseburger
• Small fries
• Diet soda
• Fruit and yogurt parfait
• 720 calories
• 27 grams fat

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Hints for Healthier Fast Food

• Choose vegetable topped pizza - skip fatty
  meat toppings
• Choose grilled chicken - skip fried foods
• Choose smaller portions - skip super size
• Other good choices baked potato, side salads,
  bean burritos, frozen yogurt
• What other Healthy Hints can you think of?

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Nutrition Review Game
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Nutrition during Pregnancy

• How many extra calories do pregnant women need to
  eat per day?
• None
• 100
• 300
• 800

21
What is the minimum number of dairy servings a
pregnant teenage woman should have every day?

• One
• Two
• Three
• Four

1 2 3 4 5
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Pregnant women are at a higher risk for foodborne
illnesses.

• True
• False

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This bacteria grows at refrigerator temperatures
and can be found in hot dogs, unpasteurized milk
and soft cheeses.

• E. coli
• Salmonella
• Mercury
• Listeria

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This vitamin prevents neural tube defects in your
baby and is found in dark green leafy vegetables,
legumes and whole grains.

• Vitamin A
• Iron
• Folic acid
• Calcium

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Infant Nutrition

• Mixed formula should be used within how many
  days?
• 1 day
• 2 days
• 3 days
• 5 days

26
Cereal should be added to the babys bottle at 4
months.

• True
• False

27
When can you start giving cows milk to your
baby?

• 2 years old
• 9 months
• 1 year old
• 6 months

1 2 3 4 5
28
It is okay to give a newborn a little bit of
water in a bottle.

• True
• False

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Nutrition for Toddlers

• Which one of the following foods is the
  healthiest snack for you and your family?
• Whole grain pretzels
• Fruit drink
• Fried potato chips
• Iced animal crackers

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Teaching healthy habits to your toddlers NOW may
prevent serious health conditions in the future.

• True
• False

31
When reading the ingredient list on the food
label, which of the following words does NOT mean
whole grain?

• Whole grain wheat
• Barley
• Enriched wheat flour
• 100 whole wheat

32
Calcium can only be found in dairy products.

• True
• False

33
Toddlers need to drink whole milk for proper
growth and energy up until age two.

• True
• False

34
How many servings of calcium-rich foods do moms
and toddlers need to ensure they meet their daily
recommendations?

• 1-3 servings
• 4-6 servings
• 7-9 servings
• 8-10 servings

35
Healthy Eating Tips

• Which of the following is NOT a healthy snacking
  tip?
• Eat smaller portions
• Read food labels
• Eat as fast you can
• Do not eat in front of the TV

36
If potato chips contain 20 of the Daily Value
for fat, then they are a healthy snack.

• True
• False

37
Which of the following foods is an example of an
unsaturated (healthy) fat?

• Butter
• Fried chicken
• Olive oil
• Red meat

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It is possible to eat fast food and stay healthy.

• True
• False

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Any questions?