back to school nutrition for all ages outline

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  • 8/8/2019 Back to School Nutrition for All Ages Outline

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    BACK TO SCHOOL NUTRITION FOR ALL AGESValerie H. Miles, M.D.Kroupa Call, Sat. 9/18/10

    I. Introductiona. State of Americas health

    i. Top in health care spending, but #37 in health, #1 in obesity,#5 in circulatory disease deaths compared to the rest of theworld

    ii. Our Children arent healthy either while 2/3 adults areoverweight or obese, 1/3 children in the US are.

    1. Dr. David Katz, Yale Univ. public health expert says,Todays kids may be the first generation whose lifeexpectancy is projected to be less than their parents.

    b. So what do we do to reverse this alarming trend?i. Learn (like you are doing this morning), change (one baby step

    at a time) and TEACH (others to do the same)ii. Personal connection

    1. Mission to change the face of health care for children inthis country

    2. Best way to do that is to help people learn how to eathealthy and help them take action

    c. Staying Healthy Year Round

    i. Is All about Eating Healthy Year Round

    II. Practical Tools for All Ages for figuring out HOW to eat healthya. Traffic Light Eating

    i. Green Light Foods1. Grow foods, eat anytime, unlimited

    ii. Yellow Light Foods1. Caution foods, occasional treatsiii. Red Light Foods

    1. Stop! make a healthier choice

    iv. Dr. William Sears The Healthiest Kid in the Neighborhood

    b. Nutrition Detective label readingi. Dont be fooled by the BIG letters on the front, look at the little

    ones on the back of the packageii. The FIRST ingredient is always the biggestiii. Avoid foods with High Fructose Corn Syrup and Hydrogenated

    Oil

    iv. Avoid foods with a LONG ingredient listv. Fiber is your friend. Avoid whole grain imposters

    c. www.SparkPeople.comi. Nutrition, fitness & lifestyle site completely freeii. Tracks calories, macro and micronutrientsiii. Chat groups for support, even SparkTeens.com

    http://www.sparkpeople.com/http://www.sparkpeople.com/
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    III. How to give your BRAIN a great start to the daya. Eat a healthy breakfast

    i. Better concentration -> Better grades, more productive at workii. More likely to lose weightiii. Components of a healthy breakfast

    1. Whole grain carbs =fiber2. Protein3. Healthy fat4. Low sugar, no artificial ingredients

    iv. Healthy Breakfast Cereal beware the claims on the front of thebox!

    1. Whole grain Carbs (less than 5 grams of sugar perserving)

    2. Fiber (at least 5 g/serving)3. Protein (at least 3 g per serving)

    v. Quick ideas1. Make extra waffles/pancakes on the weekend & freeze

    a. Pop in toaster PB&J sandwich2. Boil eggs in advance

    a. Eat whole for the protein or make healthy egg salad3. Breakfast tortilla

    a. Egg salad from aboveb. Turkey cheese tortilla rollup & go

    4. Oatmeal!5. Smoothie

    a. Best of all

    i. Choc complete, natural PB, frozen bananaslices

    IV. What to keep stocked at home for quick and easy meals and snacksa. Pantryi. Oatmeal, Whole grain pasta, brown rice, cereals & crackersii. Legumes black beans, kidney beans, garbanzosiii. Tomatoes - low sodium, dicediv. Pita chips (naked), healthy tortilla chipsv. Healthy soupsvi. Nuts & seeds

    b. Fridgei. PRODUCE

    1. Shop when you have time off & cut up right away2. Use green bags to preserve longer

    ii. If you do dairy, make it skim milk, low fat cheeses, yogurt &cottage cheese

    iii. Soy, Almond, Rice milk

    iv. Hummus, healthy dipsv. Natural peanut butter and fruit spreadsvi. Healthy salad dressings for dips and salads

    c. Eating healthy on a budget and lots of great ideas for home

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    i. Jamie Olivers Food Revolution

    V. How to navigate the school cafeteria and work lunchesa. School Lunch

    i. Cafeteria line1. Get the menu, help child choose in advance

    2. Use teachable moments; kids are sponges, use it to youradvantage

    3. If youre unhappy, Get Involved

    a. www.HealthySchoolLunches.orgb. PTA Health committeec. School Lunch coordinatord. Community organizations

    ii. Brown Bagging it1. #1 Let them help pack it give healthy choices

    a. From that, create a menu list of items they like2. Dont forget leftovers (stainless steel thermos, hot water,

    then fill)

    3. Make it easy lunch hour is ~20 minutes peeloranges, cut vegs

    4. Allow occasional treatsb. Work Lunch

    i. Brown Bag it1. Pick a variety of foods F/v & whole grains are the

    foundation, but remember the protein2. Get creative! The same old sandwich = predictable &

    boringa. Make your own Lunchableb. Use whole wheat English muffins, tortillas, bagelsc. Use hummus inside a tortilla full of veggiesd. PB&J wrap go wild!

    3. Convert dinner into lunch4. Water is the best beverage

    ii. Going out/Ordering in1. Online menus often show calories, if not use

    SparkPeople.com2. Avoid fried, limit pasta & creamy sauces, get dressing on

    the side.

    VI. Simple ways to get more fruits and vegetables into your dieta. #1 Have them around

    i. Buy produce 1-2 x a weekii. Use the green bags to keep them freshiii. Have a centrally located fruit bowliv. Keep chopped carrots, celery, grapes, dried fruit, etc available

    b. Add a whole food concentrate supplement to your healthy dieti. In spite of all our good efforts, we simply dont get enough f/v

    ii. I could spend several hours reviewing the research on Juice Plus,but in summary:

    1. Nutrients get into the bloodstream

    http://www.healthyschoollunches.org/http://www.healthyschoollunches.org/
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    2. Positively affect the immune system, the cardiovascularsystem, skin, gums/teeth,

    3. Reduces oxidative stress, protects DNA, decreasesmarkers of systemic inflammation

    4. NEWEST study just released shows decreased numberand length of colds in the winter when taking JP+ vs.

    placebo

    VII. Closinga. I hope Ive given you lots of practical tools and healthy ideas to make

    your familys nutrition better and betterb. I challenge you today to go to the pantry and the fridge with your

    family and be a nutrition detective, getting rid of the foods that dontmeet your new standards

    c. Then sit down and make a list with the kids of each persons LunchboxMenu favorites

    d. AND THEN, make a grocery list & take your family shopping

    Happy Healthy Eating!