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Nutrition 101
Why Are We Here?
• Obesity is the #1 health problem facing our children
today
• Nearly 1 in 3 children & adolescents are o...
Obesity Related Problems
• Cardiovascular
Disease
• Hypertension
• Insulin Resistance
• Type 2 Diabetes
• Certain types of...
What’s New?
MyPyramid
Three Key Messages
• Balancing Calories
• Foods to increase
• Foods to reduce
Message #1: Balancing
Calories
• ENJOY Your Food,
but Eat Less
• Avoid Oversized
Portions (Food and
Drinks)
Cheeseburger
20 Years Ago Today
333 calories How many calories are
in today’s cheeseburger?
Calorie Difference: 257 calories
590 calories
27 gm fat
20 Years Ago Today
333 calories
12 gm fat
Cheeseburger
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
How long will you have to lift weights in
order...
If you lift weights for 1 hour and 30 minutes,
you will burn approximately 257 calories.*
*Based on 130-pound person
Calor...
French Fries
20 Years Ago Today
210 Calories
2.4 ounces
How many calories are in
today’s portion of fries?
610 Calories
6.9 ounces
Calorie Difference: 400 Calories
20 Years Ago Today
210 Calories
2.4 ounces
French Fries
How long will you have to walk leisurely in
order to burn those extra 400 calories?*
*Based on 160-pound person
Maintainin...
*Based on 160-pound person
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.*
Calo...
Enjoy — But Eat Less!
Message #2 : Foods to
Increase
• Make half your plate
fruits and vegetables.
• Make at least half your
grains whole grains...
Vegetable Group
Fruit Group
Grains Group
Protein Group
Some Suggestions:
• Fish twice per week
• Tofu or beans as the
main dish
• Nuts and seeds as
snacks
Plant vs. Animal Protein
Plant
• Fiber
• No Cholesterol
• Lower in saturated
fat
Animal
• No fiber
• Contains
cholesterol
...
Dairy Group
• Skim the fat
• Limit sweet dairy foods
– Flavored milk, fruit
yogurts, puddings, ice
cream
• Lactose free op...
Message #3: Foods to Reduce
• Compare sodium,
sugar, and fat in
foods like soup,
bread, and frozen
meals and choose
the fo...
Foods to Reduce: Salt
Name that Food!
The #1 source of
added sugar in the
American diet is
sugary drinks
Foods to Reduce: Sugar
Health Consequences
Strong evidence shows that
children and adolescents who
consume more sugary drinks
have higher body we...
Sugary Drinks Overview
Each year, the average California
adolescent consumes the equivalent of
39 pounds of sugar from sug...
Sugary Drinks Overview
Adults who drink
one or more
sugary drinks a
day are 27%
more likely to be
overweight than
adults w...
Sugary Drinks Overview
In California:
•62% of adolescents
•41% of children
•24% of adults
Drink one or more sodas per day....
Super Size
233 calories
20 ounces
76 calories
6.5 ounces
40 years ago Now And sometimes
even…
466 calories
40 ounces
What are sugary drinks?
REAL FRUIT BEATS FRUIT JUICE
1 medium-sized apple
60 calories
3 grams of fiber
Helps you feel full
1 cup (8 oz.) of apple ...
Reading the Nutrition Label
How many teaspoons of sugar do you
think is in a typical 20 ounce
bottle of soda?
Answer: 17 t...
Reading a Nutrition Facts Label
How many servings per container
are in the bottle?
Answer: One serving.
How much sugar is ...
Calculating Teaspoons
Grams of sugar ÷ 4 = teaspoons of sugar
69 grams of sugar ÷ 4
= 17 teaspoons of sugar
Note that this...
The Many Names of Sugar
• Sucrose
• Fructose
• Dextrose
• Maltose
• High Fructose
Corn Syrup
• Syrup
• Molasses
• Honey
• ...
Rethink Your Drink
Campaign
Key Messages:
•Drink water instead of sugary drinks
•Make the switch to fat-free or low-fat (1...
What can I drink instead of a
sugary drink?
Try these…
•Water – Plain or flavored with added fruit,
vegetables and herbs
•...
Questions?
Nutrition 101 for Parents Teachers and Students
Nutrition 101 for Parents Teachers and Students
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Nutrition 101 for Parents Teachers and Students

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It is a shame that in spite of the great efforts by various organizations to curb obesity among children, schools promote fast food and unhealthy drinks across the nation. Please share this with your school and PTA and help stop obesity!

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Nutrition 101 for Parents Teachers and Students

  1. 1. Nutrition 101
  2. 2. Why Are We Here? • Obesity is the #1 health problem facing our children today • Nearly 1 in 3 children & adolescents are overweight or at risk of being overweight – Rates are higher among African Americans & Latinos • Overweight + obesity rates among children*: – Downey: 40.1% – Norwalk/La Mirada: 46.5% – Bellflower: 42.7% • If current trends continue, our children may be the 1st generation to have a shorter life span than their parents!
  3. 3. Obesity Related Problems • Cardiovascular Disease • Hypertension • Insulin Resistance • Type 2 Diabetes • Certain types of Cancers • Sleep apnea • Premature death • Depression • Respiratory Difficulties • Skin Problems • Stroke • Chronic Musculo- skeletal problems • Gallbladder disease • Osteoarthritis • Increased surgical risk
  4. 4. What’s New? MyPyramid
  5. 5. Three Key Messages • Balancing Calories • Foods to increase • Foods to reduce
  6. 6. Message #1: Balancing Calories • ENJOY Your Food, but Eat Less • Avoid Oversized Portions (Food and Drinks)
  7. 7. Cheeseburger 20 Years Ago Today 333 calories How many calories are in today’s cheeseburger?
  8. 8. Calorie Difference: 257 calories 590 calories 27 gm fat 20 Years Ago Today 333 calories 12 gm fat Cheeseburger
  9. 9. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person
  10. 10. If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person Calories In = Calories Out
  11. 11. French Fries 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?
  12. 12. 610 Calories 6.9 ounces Calorie Difference: 400 Calories 20 Years Ago Today 210 Calories 2.4 ounces French Fries
  13. 13. How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out
  14. 14. *Based on 160-pound person If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* Calories In = Calories Out
  15. 15. Enjoy — But Eat Less!
  16. 16. Message #2 : Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk.
  17. 17. Vegetable Group
  18. 18. Fruit Group
  19. 19. Grains Group
  20. 20. Protein Group Some Suggestions: • Fish twice per week • Tofu or beans as the main dish • Nuts and seeds as snacks
  21. 21. Plant vs. Animal Protein Plant • Fiber • No Cholesterol • Lower in saturated fat Animal • No fiber • Contains cholesterol • Higher in saturated fat
  22. 22. Dairy Group • Skim the fat • Limit sweet dairy foods – Flavored milk, fruit yogurts, puddings, ice cream • Lactose free options – Soy milk, leafy green vegetables …What about cream cheese, sour cream and butter?
  23. 23. Message #3: Foods to Reduce • Compare sodium, sugar, and fat in foods like soup, bread, and frozen meals and choose the foods with lower numbers. • Drink water instead of sugary drinks.
  24. 24. Foods to Reduce: Salt
  25. 25. Name that Food!
  26. 26. The #1 source of added sugar in the American diet is sugary drinks Foods to Reduce: Sugar
  27. 27. Health Consequences Strong evidence shows that children and adolescents who consume more sugary drinks have higher body weight compared to those who drink less.5 5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.
  28. 28. Sugary Drinks Overview Each year, the average California adolescent consumes the equivalent of 39 pounds of sugar from sugary drinks.5 5. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.
  29. 29. Sugary Drinks Overview Adults who drink one or more sugary drinks a day are 27% more likely to be overweight than adults who do not drink sugary drinks.5 5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. Washington, DC: U.S. Government Printing Office; December 2010.
  30. 30. Sugary Drinks Overview In California: •62% of adolescents •41% of children •24% of adults Drink one or more sodas per day.6 6. Babey SH, Jones M, Yu H, Goldstein H. Bubbling over: Soda consumption and its link to obesity in California. Los Angeles, CA: UCLA Center for Public Health Advocacy; 2009.
  31. 31. Super Size 233 calories 20 ounces 76 calories 6.5 ounces 40 years ago Now And sometimes even… 466 calories 40 ounces
  32. 32. What are sugary drinks?
  33. 33. REAL FRUIT BEATS FRUIT JUICE 1 medium-sized apple 60 calories 3 grams of fiber Helps you feel full 1 cup (8 oz.) of apple juice 110 calories No fiber Doesn’t fill you up
  34. 34. Reading the Nutrition Label How many teaspoons of sugar do you think is in a typical 20 ounce bottle of soda? Answer: 17 teaspoons of sugar – or more.
  35. 35. Reading a Nutrition Facts Label How many servings per container are in the bottle? Answer: One serving. How much sugar is listed? Answer: 69 grams of sugar. How many teaspoons is that?
  36. 36. Calculating Teaspoons Grams of sugar ÷ 4 = teaspoons of sugar 69 grams of sugar ÷ 4 = 17 teaspoons of sugar Note that this is per serving. Teaspoons of sugar per serving x Servings in container = Teaspoons of sugar in container
  37. 37. The Many Names of Sugar • Sucrose • Fructose • Dextrose • Maltose • High Fructose Corn Syrup • Syrup • Molasses • Honey • Sugar • Organic Cane Sugar • Brown Sugar • Agave Syrup
  38. 38. Rethink Your Drink Campaign Key Messages: •Drink water instead of sugary drinks •Make the switch to fat-free or low-fat (1%) milk. •Select 100% fruit juice, in limited amounts (children 4-6 oz./day, adults up to 8 oz./day). The 2010 Dietary Guidelines for Americans
  39. 39. What can I drink instead of a sugary drink? Try these… •Water – Plain or flavored with added fruit, vegetables and herbs •Unsweetened seltzer water or unflavored sparkling water •Unsweetened tea (iced or hot) •Unsweetened coffee (iced or hot) •Fat-free or low-fat (1%) unflavored milk
  40. 40. Questions?

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