jen sletten, ma, rd, [email protected] 651-226-9747

Jen Sletten, MA, RD, [email protected]

651-226-9747

Today’s Presentation

Healthy Weight for the Whole Family

Benefit From Balance

Prevent Mealtime Mayhem

Eating on the Run

Optimal Nutrition for Kids

Optimal Nutrition for Parents

Enhancing Your Nutrition ….Further

US Food Trends

• 68% Americans are overweight. • 32% of children & adolescents are

overweight• 17% with Obesity

5% weight loss is considered a success.

Busier lifestyles

Unmanaged stress levels

Less time exercising

More time sitting with T.V. & computer

Unhealthy Eating Trend

We are eating More...500 more calories/day > than in the 1980’s.

Americans haven’t tried a low fat diet.– added dietary fats on a steady rise since the 1970’s.– 70% of kids exceed recommendations for saturated fat.

Conflicting nutrition information Harder to prioritize

Unhealthy Eating Trend

Prevention of :• heart disease, certain cancers, osteoporosis, joint disease, hypertension, diabetes, stroke, sleep apnea (breathing disorder), and gallbladder disease.


Healthy Weight…..What Works???

Money back guarantee !!

All you do is: apply this fat burning miracle cream …....then run 10 miles everyday.

Healthy Weight…..What REALLY Works???

Healthy Weight……Kids

• Encourage Activity First• Starts at the Grocery Store• Limit Sugar• Avoid Fast Food• Role Model• Family Goals vs Individual Goals• Good Sleep Habits• Focus on Health vs the Scale

� Don't skip meals ! . ….Eat every 4 hours.� Don't under-eat....avoid yo- yo dieting.� Breakfast is a must !� Adequate protein & fluids.� Balanced carbs, protein, fats, & fiber.� Build muscle…and increase activity.� Limit saturated fats.

Tips to Boost Metabolism

SaturatedFat

PolyunsaturatedFat

MonounsaturatedFat

Usually solid at room temperature.Raises LDL cholesterol.

Usually liquid at room temperature.Lowers LDL & HDL cholesterol.

Usually liquid at room temperature.Lowers LDL & may raise HDL.

ButterCheeseWhole milkChocolateCoconut/OilBaconEgg yolkLardBeefPalm OilFried foods

Corn oilCottonseed oilFish & shellfishMargarineSafflower, Sunflower, & Soybean OilAlmondsWalnutsPecans

AvocadoChicken fatOlive oilOlivesPeanutsPeanut oilCanola oil

Bolded foods contain significant Omega 3 Fatty Acids which are beneficial for heart health and found to reduce inflammation linked with various disease processes. Trans fats - labeled as partially hydrogenated oils. Limit if one of top 3 ingredients listed.

Fitness Suggestions

· Take the stairs instead of the elevator.· Park far away (less stressful anyway).· Take a family walk together after dinner. · Treat yourself to an aerobic video.· Walk around your home briskly. · Do 10 bicep curls and overhead presses

with vegetable cans as weights.

• 25% of teens drink 2-3 cans of pop/day– 15% of preschoolers drink ¾ -1 can of pop/day

• 46% consume no fruit in 4 consecutive days.

• Kids eat 7 refined grain servings/day but only .9 whole grains/day (40% of kids none).

US Food Trends- kids

Make half your grains whole.

Vary your veggies.

Focus on fruits.

Make wise dietary fat choices.

Get your calcium-rich foods.

Go lean with protein.

Know the limits on salt and sugars



Balance at each meal & snack– Carbohydrates 40-55%– Protein 15-30%– Healthy fats 15-40%– Fiber & fluids (age of child + 5 gms) adults 35gms

If a child has a food sensitivity and a food group is restricted……please please replace nutrients lost with other food sources:

Vegetarian - Dairy - Gluten


• The 5:00 hour !! Get the kids involved

• Order pad• Mix/Stir/Chop• Setting the table, wash the table• Label comparison – carbohydrate boxes• Washing dishes• Veggies & dip


• Come to the table hungry - veggie snack only.

• 3 components to each meal • a protein, a carb, a fruit or veg

• It can take 10 or more introductions to a new food before your child will touch or taste it.

• Consider foods that puree well – secretly add.• Role Model.• Discuss the “one bite rule”.

Commit to Mealtimes; keep them happy

Parents are responsible for: WHAT foods are offered, WHEN foods are

offered, and WHERE foods are offered.

Children are responsible for: WHICH foods they eat, and

HOW MUCH food they eat


Eating on the Run

“Eating On The Run”

• Prioritize• Plan• Partially Pack

Reality…...


• Power snacks & cereals• Low in fat (<3gms)• High in fiber (>2gms)• Protein (> 4gms)

Reality…...

“Breakfast On The Run”

• Set alarm 10 minutes earlier• Assign a smoothie maker• Cereals in sight – teach labels• Lack of variety is ok• Prepackaged prep work• Any lunch/snack food can fit

Reality…...


• Prioritize• Plan• Partially Pack• Power Snacks• Practice Healthy

Eating out Guidelines

Reality…...

Eat Right When Dining Out

Change your dining out philosophy. "Plan" to be healthy. Control serving sizes. Ask Ask Ask. Remember every little healthy choice counts !

· 1 TBSP butter, mayo, or dressing is ~ 100 calories.

· each bite of a known less healthy choice is ~ 100 calories - so each bite left behind adds up.

Optimal Nutrition for kids

• Healthy weight.• Encourage an overall balanced diet.• Offer iron sources.• Calcium counts.• Discourage restrictive dieting & promote a

positive body image.

Offer Iron Sources

• Teens & females - highest risk for deficiency. • Only 13.5% of girls and 36% of boys age 12-19 get

the RDA of calcium.

• Iron deficiency decreases immune function and academic performance.

• Undesirable symptoms include: short attention span, irritability, and fatigue.

Iron Sources

meats, whole grains, beans, dried fruit, oatmeal, & fortified cereals

Take with Vitamin C sources to enhance absorption

Vitamin C Food Sources

oranges

lemons

kiwi

green & leafy vegetables

tomato

potato

cauliflower

soy

Calcium Counts

Build strong teeth & bones and protect against osteoporosis.

Only 14% of girls & 36% of boys ages 12-19 get the RDA of Calcium

1

2

4

61

6

7

Calcium Sources

Each counts as 1 serving (~ 300mg calcium)

milk ~ 1 cup pudding ~ 1 cup

yogurt ~ 1 cup ice cream ~ 1 1/2 cup

cheese ~ 2 oz cott. Cheese ~ 2 cup

tofu ~ 1 cup spinach ~ 1 cup

fortified juices & soy milk

GROUP CALCIUM NEEDS DAIRY SERVINGS

Children 1-3 yrs 500 mg 2 4-8 yrs 800 mg 3

Preteen/teens 9-18 yrs 1300 mg 4

Adults 19-50 yrs 1000 mg 3 50+ yrs 1200 mg 4

Calcium Counts

Vitamin D

Milk Yogurt

Fish Eggs

Fortified cereals

Sun exposure

Helps bone absorb CalciumFood & Mood component

A fat soluble vitamin(needs dietary fat for absorption)

Promote A Positive Body Image

• Body image linked to self- esteem. • Teens focused on developing the “right body” are at risk unhealthy eating patterns.

• 5% of high school girls have an eating disorder diagnosis (1 in 25).

Dangers of Restrictive Diets

• Slow growth.• Muscle and bone deterioration.• Constipation• Weakened immune system

Decreased efficiency of enzymes = Diarrhea

• dry skin, dull looking hair.• Interferes with reproductive system.• Yo- yo dieting

muscle loss = decreased metabolism = wt gain later

Dangers of Restrictive Diets

• Irritable, tired, & less attentive if anemic.• Depression (Vit D, B-vits, carbohydrates)• Dehydration

• Initial weight loss (up to 15%) is from fluid loss caused by the kidney’s attempt to rid itself of excess ketones.

• Ketoacidosis can cause dizziness, fainting, headaches, mental confusion, nausea, fatigue, sleep problems, and bad breath.


• Healthy Weight• Energize With Balance• Disease Prevention• Good Mood From Food• Anti Aging

Energize With “Balance”

· Normalize blood sugars and hormone levels.

· Protein as “staying power”.

· Fiber for feeling of fullness.

· Vitamins/Minerals to change food to energy.

Make half your grains whole.

Vary your veggies.

Focus on fruits.

Make wise dietary fat choices.

Get your calcium-rich foods.

Go lean with protein.

Know the limits on salt and sugars

Disease Prevention

Heart Disease Whole grains, fruits, veg

Cancer Whole grains, fruits, veg

Diabetes Weight control, high fiber

High Blood pressure Whole grains, fruits, veg,

dairy

Osteoporosis Calcium/D/mag, activity

Good Mood From Food

Eat Omega 3 Fatty Acids – go fish!

Eat Good Carbs – whole grains!

Eat Folate Rich Foods – leafy greens!

Eat B 6 Foods – chicken, broccoli, red peppers!

Eat Vit D Foods – dairy, fish, eggs!

Enhancing Your Nutrition.…Further


Noteworthy Nutrients • Calcium & Vit D• Iron• Vit C, Vit E• Phytochemicals• Fish oil & Omega 3’s• Fiber, Flax• Probiotics• Carnatine• CLA

Enhancing Your Nutrition.…Further

• Folic Acid MVI with 400-1000mcg/day • Soy protein

– in place of animal protein.

• Garlic • Additional B Vitamins• Green tea• Coenzyme Q10 (CoQ10)• Some Red Wines• water

Noteworthy Nutrients

What about supplements?

• Consider this:– massive number of Phytochemicals &

antioxidants that can’t yet be duplicated in pill form

– more not always better– Most successful studies ….from food.– 10 IU of vitamin E from food could silence

as many free radicals as 800 IU of Vitamin E in pill form!

1. An abundance of food from plant sources.2. Minimally processed;

seasonally fresh & locally grown. 3. Daily consumption of low-fat cheese and yogurt. 4. Fish & Poultry weekly; < four eggs per week. 5. Fresh fruit as the typical daily dessert; sweets high in sugar and/or saturated fat less than a few times/wk. 6. Red meat < 3x/mo. max of 12 - 16 ounces/mo. 7. Regular physical activity. 8. Moderate consumption of wine. 9. Olive oil (omega – 3 fatty acids) as the main fat. 10. Saturated fat no more than 7 to 8 % of calories.

The Mediterranean Diet

Organic

Dirty Dozen Buy these organic

1. Celery 6. Nectarines

2. Peaches 7. Bell Peppers

3. Strawberries 8. Spinach

4. Apples 9. Kale

5. Blueberries 10. Cherries

6. Nectarines 11. Potatoes

7. Bell Peppers 12. Grapes

Clean 15 Lowest in Pesticides

1. Onions

2. Avocados

3. Pineapple

4. Sweet Corn

5. Mangos

6. Sweet Peas

7. Asparagus

8. Kiwi

9. Cabbage

10. Eggplant

11. Cantaloupe

12. Watermelon

13. Grapefruit

14. Sweet Potato

15. Honeydew

“Eating Clean”Antibiotic & hormone free meats & milk

Chemical Chaos

The Bottom Line:

Choose Fresh More Often Than Processed

May want to limit these ingredients:

Acesulfame potassiumArtificial colorings:

(blue 1, blue 2, green 3, red 3, yellow 6, citrus red 2, Red 40)

BHAPartially hydrogenated oil

Potassium BromatePropyl gallate

Saccharin Sodium nitrate & nitrite

Artificial SweetnersAspartame (AKA "NutraSweet" )

• Made from amino acids (the building blocks of protein).• No human studies that show aspartame as harmful.• Rat studies – some concern but need more studies • Moderation

Saccharin (AKA “Sweet 'N Low”) ~ the pink packet

• Abnormal fetal development and birth defects in rodents.• Carcinogenic (cancer causing) in rats as well.

Splenda ( AKA Sucralose).Sugar chemically combined with chlorine – safe….

Sugar Alcohols & Tagatose

Acesulfame K & Stevia

Easy-to-Serve Fruits • Grapes• Strawberries• Peeled kiwi slices• Mango chunks• Banana halves• Easy-peel Clementine Oranges• Apple, pear or peach slices• Cantaloupe or honeydew melon chunks• Unsweetened dried fruit or fruit leather

Favorite Raw Veggies • Red or orange pepper slices with dip• Baby carrots with dip• Sugar Snap Peas with dip• Cherry tomatoes• Cucumber slices with hummus• Celery sticks topped with peanut butter or almond butter*

“Main Course” Ideas• Whole-wheat mini-bagels with almond butter*• Pepperidge Farm brand Whole-Grain Goldfish• Annie’s brand Whole-Wheat Bunnies • Half sandwiches on whole-wheat bread (PB&J, turkey & cheese, etc.) • Baked potato chips and string cheese• Baked corn chips with mild salsa• Flavored whole-grain rice cakes or popcorn cakes• Popcorn (if labeled “No Trans Fat”)• Whole-grain crackers and 2% cheddar cheese slices or cubes• Trail mix made from whole-grain cereal, nuts, raisins, pretzels, etc.*• Rolls of lean deli turkey, chicken, ham or beef• Beef or turkey jerky• Edamame in the pod

Grocery ShoppingWhole grain - breads, bagels, goldfish, flour, pancake mix

almonds, walnuts, Olive oil, flax, avacado, soynuts, Edamame in the pod

Spinach, Strawberries, blueberries, melon, tomato,

broccoli, red peppers, carrots, beets

Fruit flavored water (Hint), tea

Fortified cereals, snack bars ( Zone)

Beans, lean chicken & turkey, salmon

Lowfat milk, cot. Cheese, & yogurt

Kefir, omega 3 eggs

Garlic, onions

Specifically from slides for my family:

____________________________________________________________

Better Butter Options

I Can’t Believe It’s Not Butter Fat Free Spread

Promise Fat Free Spread

Smart Beat Fat Free Margarine

Fleischmann’s Light Margarine

Spectrum Natural Spreads

Take Control Light Spread

Benecol Light Spread

9 Supermarket Mega-trends

Determine Your Nutritional Health

YES

I eat fewer than 2 meals per day. 2

Without wanting to, I have lost 10 # in the last 6 months. 3

I skip breakfast > 2x/week 1

I eat < 5 servings of fruits & vegetables daily. 1

I eat < 2 whole grains daily. 1

I eat < 3 dairy products daily (If supplementing: one 500mg calcium supplement = 1 serving.

1

I am 13 yr old female or older and forget to take a multivitamin. 1

I eat > 2 servings of sweets/day (cake,candy, pop, juice, sport drinks). 1

I am 25 pounds or more overweight. 2

I exercise < 3x per week. 1

My diet is high in saturated fat (butter, beef, cheese, desserts, fried foods). 2

I eat too many processed foods or fast foods. 1

I have reflux or often feel sick and need to vomit. 2

I am diabetic with blood glucoses > 200. 3

I am motivated to improve my nutrition. 2

Vitamin E Food Sources

• olive oil and other vegetable oils

• soybeans, almonds,hazelnuts & sunflower seeds

• whole wheat, wheat germ, Flax & brown rice

• oatmeal & cornmeal• broccoli, Brussels sprouts,

greens• egg yolks• fortified cereals

What are the Outstanding Phytochemicals?

• Isoflavones, Flavonoids, & Catechins – CITRUS, SOY: 3 servings/day (25gms)

• Lignans– FLAX, GRAINS

• Lycopenes– TOMATO, WATERMELON, KALE, SPINACH

• Indoles– BROCCOLI

Fiber Sources

• whole grains– whole wheat, rye, barley,

oats, brown rice, buckwheat, couscous & pastas

• fruits• vegetables• flax• soybeans

Flax

Excellent source of omega – 3 fatty acid, alpha linolenic acid (ALA), fiber, lignans (phytoestrogens).

Eating 1 tsp of flax oil or 1 TBSP of milled flax daily provides enough ALA to meet dietary needs.

Sprinkle milled (ground) flax on cereal, or add it to doughs, batters, or casseroles.

– 3 tablespoons milled flax = 1 tablespoon butter, margarine, shortening or vegetable oil.

– 1 tablespoon milled flax + 3 tablespoons water = 1 egg

Om-3 & Om-9 Fatty Acid Sources

• olive oil• fish• flax• almonds &

macadamia nuts• avocados

Activity Proportionality

Moderation Variety

Personalization Gradual Improvement





Eating on the Run



Top foods

Successful Wt Loss Maintained

• Eat breakfast (burn 5 % more calories).• No recent hx yo-yo dieting or fad diets.• Self monitoring (journaling). • Personalized balance of carbohydrates,

protein, & saturated fats. (calorie deficit)• Exercise

Yes….To Healthier SnackingFRUITS & VEGGIES

1/2 cup fresh fruitsmall box raisins

fresh vegetables up to 2 cups

STARCHES

pretzels 1 cup dry cereal

3 cups plain popcorn 1 cup buttered popcorn

5 whole wheat crackers rice cake with low sugar jam

1/2 bagel with 2 t lite cream cheese or parm cheesebaked potato with parm cheese, no fat sour cream, or salsa

Whole wheat lite bread with low fat lunch meat & mustard or lite mayo

Yes….To Healthier Snacking

CALCIUM & PROTEINS

string cheese1 thin slice 2% cheese

1 cup skim or lowfat milk1 cup yogurt

1-2 tablespoon peanut butterLow fat lunch meat

energy bars (protein/fiber)

DESSERTS

2 fig barsangel food cake

sherbetvanilla wafers

2 gingersnap cookieslow fat graham crackers

1/2 cup frozen yogurt, lite ice cream

jen sletten, ma, rd, [email protected] 651-226-9747

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