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Staying Healthy

Staying Healthy. Klemens Ast Lindsey Warren ARAMARK Dietetic Interns. MyPyramid. Based on daily intake Importance of eating right? # f ood groups? All are important Different sizes Yellow strip Physical activity. MyPlate. Based on meal intake Same 5 food groups

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Staying Healthy

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  1. Staying Healthy KlemensAst Lindsey Warren ARAMARK Dietetic Interns

  2. MyPyramid • Based on daily intake • Importance of eating right? • # food groups? • All are important • Different sizes • Yellow strip • Physical activity

  3. MyPlate • Based on meal intake • Same 5 food groups • At least 3 meals/day • ½ plate Veggies and Fruit • Where did the oils and the physical activity go? • Portion sizes

  4. Fruits • Girls • 9-13 years old; 1 ½ cups • 14-18 years old; 1 ½ cups • Boys • 9-13 years old; 1½ cups •  14-18 years old; 2 cups • Eat aRainbow • What is a cup? • 1 C of applesauce • ½ large apple • 1 large orange • 32 grapes • 8 strawberries • ½ C of dried fruit = 1c of fruit

  5. Vegetables • Girls • 9-13 years old; 2 cups • 14-18 years old; 2½ cups • Boys • 9-13 years old; 2½ cups •  14-18 years old; 3 cups • Eat aRainbow • What is a cup? • 3 spears of broccoli • 2 medium carrots • 1 large tomato • 1 large pepper • 1 C mashed potatoes

  6. Grains • Girls • 9-13 years old; 5 ounces • Whole grains; 3 ounces • 14-18 years old; 6 ounces • Whole grains; 3 ounces • Boys • 9-13 years old; 6 ounces • Whole grains; 3 ounces • 14-18 years old; 8 ounces • Whole grains; 4 ounces • MAKE ½ whole grains • What is an ounce? • 1 mini bagel • 1 small biscuit • 1 slice of regular bread • 5 whole wheat crackers • ½ English muffin • ½ C Cooked oatmeal • 1 pancake • 3 C of popcorn

  7. Protein Foods • Girls • 9-13 years old; 5 ounces • 14-18 years old; 5 ounces • Boys • 9-13 years old; 5 ounce s • 14-18 years old; 6 ½ ounces • Choose a variety • Emphasize low-fat • Essential fatty acids • What is an ounce? • 1oz of any meat • 1 egg • 12 almonds • 1 T of peanut butter • 2 T of hummus • ¼ beans = 1oz of protein • 1 slice of deli meat

  8. Dairy • Girls • 9-13 years old; 3 cups • 14-18 years old; 3 cups • Boys • 9-13 years old; 3 cups • 14-18 years old3 cups • Choose low-fat choices • What is a Cup? • 1 C or 8oz of most dairy products (i.e. milk, yogurt) • 1 ½ - 2 oz (2 slices) of cheese • 2 C of cottage cheese • 1 C of pudding made with milk

  9. Serving sizes using your hand

  10. Other Visuals • 3 oz. meat = deck of cards or bar of soap (the recommended portion for a meal) • 3oz. serving of fish = Checkbook • 1 roll or piece of cornbread = bar of soap • 2 T = ping pong ball • ¼ C = golf ball or egg • 1 C = tennis ball or baseball

  11. So, where do some of our favorite foods fit in healthy eating?

  12. Nutrient Dense vs. Energy Dense

  13. Snacking • Why do we snack? • Growth and development • Increased activity • How to snack… • Nutrient dense • Limit fat, saturated fat, and sugar • Examples of healthy snacks?

  14. Healthy Choices for Eating Out • Watch portion sizes • Drink water or milk • Choose whole grains and lean meats • Make sure to include vegetables and fruits • Choose baked, grilled or steamed instead of fried.

  15. Sweetened Beverages • Adds to the calories we consume • Often high in sugar • Energy-dense • Take the place of water

  16. Importance of Hydration • Up to 60% of the human body is water • Needed for our body to function properly • Our bodies are constantly losing water • Hot temperatures • Exercising • Using the restroom

  17. What Should We Drink? • Limit drinks like soda, iced tea, and coffee • Enjoy 100% fruit juice in moderation • Low-fat Milk • Great source of protein • Lower in sugar • Contains Vitamin D and Calcium • Water is the best choice • Aim for 8 glasses a day

  18. Physical Activity • 60 minutes or more a day • Aerobic • Muscle-strengthening • Bone-strengthening • Balances the calories we take in • Improves our heart health • Have fun with it

  19. Calories Burnt Aerobics: 690 calories/60 mins Gardening : 294 calories/60 mins Racquetball : 540 calories/60 mins Running : 786 calories/60 mins Shopping : 252 calories/60 mins Volleyball : 204 calories/60 mins Climbing stairs: 1050 calories/60 mins Basketball: 540 calories/60 mins Dance Exercise: 654 calories/60 mins Rope Skipping: 726 calories/60 mins Soccer: 552 calories/60 mins

  20. Limit “Screen” Time • No more than 1-2 hours a day • Less active • Set guidelines for yourself • Find ways to work in exercises • Pay attention to snacking during this time

  21. There is an App for That • CalorieTracker • Keeps track of calories and nutrients • Fooducate • Information on name-brand foods • The Carrot • Offers a variety of “trackers” • StepTrackLite • Pedometer

  22. Thank you! • Any Questions?

  23. References • Eatright.org • Dietary Guidelines for Americans 2010 • http://www.livestrong.com/article/12446-calories-burned-/#ixzz1qZnSV3C • http://kidshealth.org/teen/expert/nutrition/drink_water.html#cat20132

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