Session 3: What to Feed My Family: ENERGY IN

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Session 3 What to Feed My Family ENERGY IN
Session 3 What to Feed My Family ENERGY IN
Chapter 6 Parent Program Training
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Overview of Session 3

• Recommendations for daily eating
• Reduce fat and added sugar
• Nutrition Facts label
• GO, SLOW, and WHOA foods
• Healthy meal choices recipes

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Managing ENERGY IN

• The 2005 Dietary Guidelines for Americans
  recommend
• Fruit
• Vegetables
• Whole grains
• Fat-free low-fat milk milk products
• Lean meats, poultry, fish, beans, and nuts
• Foods low in fats, cholesterol, sodium, added
  sugar

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Recommendations for Daily Eating

• USDA Food Guide
• NHLBI DASH (Dietary Approaches to Stop
  Hypertension) Eating Plan
• Estimated Calorie Requirements

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Ways to Reduce Fat Added Sugar

• Reduce intake of fat added sugars
• Reduce the portion size of foods high in fat
  added sugar
• Substitute foods that are high in fat added
  sugar with low-fat low-sugar alternatives

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Reducing Fat Added Sugar Intake

• 1 gram of fat 9 calories
• 1 gram of sugar 4 calories

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Food High in Fat and Sugar

• Fried foods
• Fatty meats
• Milk products made with whole milk (whole milk,
  cheese)
• Added fats in cooking and at the table (oils,
  butter,
• margarine)
• Soda and sweets (doughnuts, cake, cookies, ice
  cream,
• candy)
• Sugar-added foods (cereal, baked goods, snacks)

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Nutrition Facts Label
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GO, SLOW, WHOA Foods

• GO foods are lowest in fat sugar, relatively
  low in calories
• SLOW foods are higher in fat, added sugar,
  calories
• WHOA foods are highest in fat, added sugar,
  calories

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GO, SLOW, WHOA Foods Chart
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How Food Is Prepared Is Important
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U R What U Eat
Child-friendly adaptation of GO, SLOW, and WHOA
Foods Chart Download U R What U Eat
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We Can! Tip straight from the community
Use Visuals of GO, SLOW, WHOA Foods Bring in
pictures of food or actual food items to use as
visual aids when describing the foods in each
group The Center Helping Obesity in Children
End Successfully (C.H.O.I.C.E.S.) (Kennesaw,
GA) We Can! General Community Site
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Cutting Back on Fats

• 3 oz. sausage
• Approximately 300 calories

3 oz. skinless chicken breast Approximately 140
calories
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Reducing Sugar Intake

• If you drink 1 regular soda (12 oz.) every day,
  how much sugar is that in a year?

30 lbs of sugar!
How much weight would you lose in 1 year after
switching from 1 regular soda (12 oz.) to water
or calorie-free beverages? Based on 150
calories for an average can of soda
About 15.5 lbs.!
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We Can! Tip straight from the community
Show the Sugar in Beverages Create a 3-D poster
or other visual aid to help parents see the
sugar in various beverages Sleeping Ute Diabetes
Program (Towaoc, CO) We Can! General Community
Site
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Healthy Meal Choices

• Recipes for preparing healthy meals
• Sharing challenges successes

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We Can! Tip straight from the community
Supermarket Field Trips Organize a trip to your
local supermarket so parents can learn how to
shop for healthy foods. A nutritionist or
program facilitator can lead the tour. SANOS
Puerto Rico (Caguas, PR) We Can! City
A We Can! participant in Georgia takes the advice
of our Puerto Rico site and explores healthy
options at the grocery store.
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We Can! Prepare Healthier Recipes

• How were fat sugar reduced in the recipes?
• How can you reduce fat sugar in your own
  recipes?

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We Can! Tip straight from the community
Use Culturally Relevant Recipes Use the Heart
Healthy Home Cooking African American Style
cookbook to practice recipe substitution in
popular dishes like Mock-Southern Sweet Potato
Pie New Beginning Ministries Church (Memphis,
TN) We Can! Intensive Community Site