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Parent Workshop You Will Learn What are the basics of healthy eating? What is a balanced meal? What are nutrient-rich foods? How can I serve foods my child will eat? ©2013 HealthyEating.org/Schools/Parent-Nutrition-Education/ 5 Food Groups Milk + Milk Products Vegetables Fruits Grains Meat + Beans MyPlate Milk Matters Milk + Milk Products Milk + Milk Products 3 cups each day Calcium and vitamin D Calcium for Growing The most important time to build your bones starts at 9 years old 9 out 10 girls and 6 out of 10 boys don’t get enough calcium Tips to stay healthy Include food that is an excellent source of calcium at breakfast Drink milk with meals Lactose Intolerance vs. Milk Allergy Those with lactose intolerance can try: Smaller servings of milk with meals Lactaid—a lactose-free milk Yogurt and hard cheeses Milk allergies are rare—check with a doctor first before changing your diet Milk + Milk Products Fuel Up With Milk at Meals and Snacks Milk + Milk Products Vary Your Vegetables: Eat a Rainbow of Colors Vegetables Vegetables 2 ½ cups each day Vitamin A and fiber Soar Through the Day With Vegetables Vegetables Make Most Choices Whole Fruit Fruits Fruits 2 cups each day Vitamin C and fiber Energize With Fruits Fruits Discover the Goodness of Whole Grains Grains Grains 6 ounces each day B vitamins and fiber Start Every Day the Whole-Grain Way Grains Choose Lean Meat and Poultry Meat + Beans Meat + Beans 5-7 ounces every day Protein and iron “If a bean isn’t green it takes a seat with the meat.” Moving Meat and Beans Into Your Day Meat + Beans 5 Food Groups Low-fat milk and milk products Variety of vegetables Colorful fruits Whole grains Lean meat, seafood, beans and nuts Summary What About Beverages? Drink plenty of: Water Milk Drink a little: 100% Juice Drink fewer: Soft drinks Fruit punches Sports drinks Energy drinks Rethink Your Drinks Limit These Foods “extras” Eat Less Foods High in: Solid fats: Lard and shortening Fatty meats like bacon Mayonnaise Gravies Added Sugar: Brownies, cookies, pan dulce Candies Soda, sports and energy drinks Sodium (salt): Chips Pickles Processed meats— beef jerky, lunch meat “extras” Anatomy of a Food Label Labels Simple and Quick Home-Cooked Meals Family Mealtime Tips: Use frozen or canned foods Cook extra meat and save half for another meal Grate extra cheese and store for later Get Straight A’s With a Healthy Breakfast Breakfast Fuel Up Each Morning Fewer behavioral problems Improved attitude Better performance Better concentration Improved attention span Breakfast Snacks are Mini-Meals Snacks Healthy Role Models Eat a variety of foods Join your child at the table Incorporate nutrition, physical activity and wellness “talk” into your day Parent Power Remember All children are different Your job is to put food on the table, and let your child do the rest Division of Responsibility Learn more at HealthyEating.org Parent Toolkit ©2012 Dairy Council of California | HealthyEating.org/Schools/Parent-Nutrition-Education/