Transcript 1. Unsaturated fats

Group 4: Latino & Community Nutrition
Presented By:
Isamar Jacabo, Lisa Nguyen, Olga Barazza, Suzanne Swenson, & Timothy Bui
Assessment
Target Audience:
• Parents with children in middle school aged 10 to 14
• Low-Income individuals
• Majority Hispanic
• Spanish/English Speaking
Target Behaviors & Health Issues:
• Excessive caloric intake from large serving sizes and processed foods
• Consumption of high sugar and sodium foods
• Low consumption of fruits and vegetables
• Sedentary lifestyle
Assessment
Organization:
• Parent Center of Nightingale Middle School
Location:
• Florence-Firestone, Los Angeles County, California
Demographic Information
• Population: 63,387 people (2010 Census)
• Income: Average of $35,543 with approximately 40% of employed population making
$20,000/yr or less.
• 23% of families in Florence are headed by single parents
Demographic Information
Ethnicity
Education
Theoretical Framework
Assessment
Organization: V.I.D.A. F.R.E.S.H
• Volunteers
• In
• Dietetic
• Actions
• Florence
• Residents
• Expressing
• Strong
• Health
Program Design
Intervention
Monthly Themes
January: New Years Resolutions
• Lectures:
February: Heart Health
• Lectures:
• SMART Goal Setting
• Ways to Stay Motivated
• Intuitive Eating: Reject the Diet Mentality
• Activities:
• Pair up with a nutrition volunteer to write
down SMART goals for the New Year
• Group Exercise: Walking Groups
• Children: New Years Resolution Cards
(http://www.nourishinteractive.com/system/
assets/free-printables/725/new-years-kidshealthy-foods-active-resolutioncards.pdf?1355868676)
• Heart Smart Shopping
• Controlling Blood Pressure
• Intuitive Eating: Honoring Health
• Activities:
• Grocery Tours
• Group Exercise: Zumba
• Children: Color Food Drawings
•
Monthly Themes
March: National Nutrition
April: Physical Activity & Nutrition
• Lectures:
• Lectures:
• Eat Right, Affordably
• Community Food Programs
• Intuitive Eating: Discover the
Satisfaction Factor
• Activities:
• Fitness Nutrition (Fueling and Recovery
for Exercise)
• Exercise is Medicine
• Intuitive Eating: Exercise & Feel the
Difference
• Activities:
• Grocery Tour
• Florence Nightingale 5k Run
• Cooking demonstration and tasting with
garden’s produce
• Meal Planning
• Children: Salad Preparation (Garden)
• Children: Importance of Breakfast
Learning Activity
Monthly Themes
May: Sugar
June: Nutrition on a Budget
• Lectures:
• Lectures:
• Diabetes Control
• Carbohydrates & Sugar
• Intuitive Eating: Respect Your Fullness
• Activities:
• Sugar Detective (Compare sugar content in
beverages, breakfast cereals, read and
interpret nutrition labels)
• Cooking Demonstration (Preparing foods
and drinks without added sugar)
• Children: Guess the Amount of Sugar In…
• Eat Right, Affordably
• Community Food Programs
• Intuitive Eating: Discover the
Satisfaction Factor
• Activities:
• Grocery Tour
• Cooking demonstration and tasting with
garden’s produce
• Children: Salad Preparation (Garden)
Monthly Themes
July: Healthy as a Family
August: Weight Management
• Lectures:
• Lectures:
• Dining Together
• Tip the Calorie Balance
• Carbohydrates, Fat, Protein? What you
should be looking for!
• Intuitive Eating: Reject the Diet Mentality
• Intuitive Eating: Honor Your Health
• Activities:
• Community & Family Potluck Dinner
• Family Exercise Walking Groups
• Children: Addressing Parent Eating
Habits & How They Affect You
• Healthy Weight Loss
• Activities:
• Cooking Demonstration and Tasting
• Group Exercise: Boot Camp
• Children: Nutrition Label Comparison
(http://www.superkidsnutrition.com/PDF/ac
tivities/Nutrition_Label_Readingspanish.pdf)
Monthly Themes
September: Mental Health & Stress
October: Nutrition & Disease
• Lectures:
• Lectures:
• Stress Management
• Time Management: Balancing a
Nutritious Lifestyle
• Intuitive Eating: Honor Your Feelings
Without Using Food
• Activities:
• Group Exercise: Yoga
• Group Exercise: Meditation
• Children: Salad Preparation (Garden)
•
How to Combat Obesity, Children & Adults
•
Fat, is it Bad?
•
Intuitive Eating: Respect Your Body
• Activities:
•
Cooking Demonstration & Tasting
•
Guest Speaker Success Story
•
Children: Healthy Halloween Activities
• (http://www.nourishinteractive.com/system/assets/freeprintables/687/kids-healthy-halloween-fun-nutritionworksheet-alphabetize.pdf?1350936265,
• http://www.nourishinteractive.com/system/assets/freeprintables/689/my-plate-picture-hidden-halloweenpumpkins-vitamin-a-kids-printable-coloringworksheet.pdf?1350936800)
Monthly Themes
November: Intuitive Eating
December: Healthy Holidays
• Lectures:
• Lectures:
• What is Intuitive Eating?
• Food “Labeling” Good vs. Bad
• Creating a Healthy Relationship with
Food
• Activities:
• Community Potluck
• Group Exercise: Yoga
• Children: Hunger Scale Activity, Eating
Until Satisfied not Stuffed
• Eating Out Mindfully
• Staying Active During the Holidays
• Intuitive Eating: Make Peace with Food
• Activities:
• Healthy Cooking Methods & Alternatives
Demonstration
• Group Exercise: Boot Camp
• Children: Physical Activity Games (Jump
Rope, Running, Jungle Gym, Etc.)
Salud con Grasa!
•
Overview of Content (45 to 60 minutes)
•
1.
Introduction: Overview and Gain Attention
•
2.
Icebreaker: Ask audience questions on the topic
•
3.
Present information on healthy fats
•
4.
Emphasize on easy sources that are accessible to the audience
•
5.
Brainstorm ways to overcome barriers/discuss how to add more healthy fats into diets easier
•
6.
Cooking demonstration- Guacamole
•
7.
Ask audience questions while demonstration to review and check if they can recall what they have learned
•
8.
Reward with incentives and small prizes
•
9.
Audience taste test and sampling
•
10. Discuss how they can use guacamole in a variety of ways and the nutritional benefits of avocadoes
•
11. Goal-setting and wrap up
Salud con Grasa!
Each year, Americans
eat 85.5 lbs. of fats
and oils
110 lbs. of red meat,
including
62.4 lbs. of beef
46.5 lbs. of pork
73.6 lbs. of poultry
16.1 lbs. of fish and
shellfish
32.7 lbs. of eggs
That Includes…
• 29 lbs. of French fries
23 lbs. of pizza
24 lbs. of ice cream
53 gallons of soda each year, averaging about one gallon each week!
24 lbs. of artificial sweeteners each year
2.736 lbs. of sodium, which is 47 % more than recommended
0.2 lbs. of caffeine each year, about 90,700 mg
Question & Answer Time!
• Can anyone give us some examples of healthy fats?
• What types of oils do you use at home?
• What were your thoughts on fat before seeing the Average American
fat intake?
• What are your feelings about fat? Is it good? Is it bad?
Types of Fats
• 1. Unsaturated fats: Found in plant
foods and fish, these fats are seen as
neutral or even beneficial to heart
health. The types of unsaturated fats
are:
• Monounsaturated, found in avocados
and olive, peanut, and canola oils
• Polyunsaturated, found in most
vegetable oils
• Omega-3 fatty acids, a type of
polyunsaturated fat found in oily fish
like tuna and salmon
Types of Fats
• 2. Saturated fats: Found in meat
and other animal products, such as
butter, shortening, lard, cheese, and
milk (except skim or nonfat),
saturated fats are also in palm and
coconut oils, which are often used in
commercial baked goods. Eating too
much saturated fat can raise blood
cholesterol levels and increase the
risk of heart disease.
Types of Fats
• 3. Trans fats: Found in
margarine (especially the sticks),
commercial snack foods and baked
goods, and some commercially
fried foods, trans fats (also called
trans fatty acids) are created
when vegetable oils are
hydrogenated (meaning that
hydrogen atoms are added to the
fat molecule so they remain solid
at room temperature).
Nutrition Labels: What to Look For
Lard
Olive Oil
Benefits of Healthy Fats
• Decreased risk for breast cancer. A study of women in Sweden found that those
with diets higher in monounsaturated fats (as opposed to polyunsaturated fats)
resulted in less frequent incidence of breast cancer.
• Reduced cholesterol levels. The American Heart Association recommends the
consumption of MUFAs to improve your blood lipid profile.
• Lower risk for heart disease and stroke. Diets with monounsaturated fats
correlate with healthy hearts and fewer strokes.
Benefits of Healthy Fats
• Weight loss. Studies have found that switching to monounsaturated fat from diets
with trans fats and polyunsaturated fats results in weight loss.
• Less severe pain and stiffness for sufferers of rheumatoid arthritis. Diet
plays a role in improving the pain and stiffness of those who already have rheumatoid
arthritis.
• Reduced belly fat. A study published by the American Diabetes Association found
that diets with monounsaturated fat could improve the loss of belly fat better than
high carbohydrate diets.
Benefits of Healthy Fats
• Help the body absorb some vitamins (vitamins A, D, E, and K are fat soluble,
meaning they can only be absorbed if there's fat in a person's diet)
• Are the building blocks of hormones
• Are needed to insulate all nervous system tissues in the body
• Help people feel full, so they're less likely to overeat
Get Out Your Journals!
• Let’s make a list of all the fats you use in your home
• Answer this Question: What has been your biggest struggle about adding healthy fat
into your diet? Has it been time? Money? Dislike taste?
Ways to keep fat intake within the recommended
ranges:
• Serve naturally low-fat foods, such as fruits and vegetables, whole grains, lean meats
and fish, as well as low-fat dairy products.
• Choose healthier, unsaturated fats when cooking and reduce the amount you use.
• When cooking meat, fish, or poultry, opt for broiling, grilling, or roasting (on a rack).
These methods allow the fat to drip away during cooking, which cuts down on
calories, too. Frying, on the other hand, adds fat. Remove skin from poultry.
Ways to keep fat intake within the recommended
ranges:
• Beware of reduced-fat and low-fat claims. These products often have more sugar
added and just as many calories.
• Pack school lunches and meals for family outings instead of going to fast-food
restaurants or relying on your kids to make healthy choices in the school cafeteria.
• When dining out, help kids make balanced choices that don't include large amounts of
fat. For example, make a green salad part of the order and use low-fat dressing on the
side. Encourage choosing mustard instead of mayonnaise on sandwiches.
• Choose baked, grilled, or steamed dishes rather than fried.
• Limit visits to fast-food restaurants.
Let’s Make Guacamole!
• Ingredients
• 6 large ripe avocados, peeled and pitted
1/4 cup citrus (lemon and lime) juice
3 cups fresh cilantro, chopped
1 1/2 cups red onion, finely chopped
12 large serrano chili peppers, seeded and finely chopped
1 1/2 teaspoons salt
Tortilla chips, for serving
• Directions
• Using a fork, mash avocados with citrus juice in a small bowl.
• Add cilantro, chopped onion, serrano chili peppers, and salt. Stir to combine. Serve
with tortilla chips, if desired.
Thank you for coming!
• Remember, you are the leaders of your families.
• Your children are looking up to you for guidance and as role
models.
• See you all soon, and remember, VIDA FRESH!