Transcript Presidential Active Lifestyle Award

Nutritious Feast
Pia Pal
Let’s Move!
• Started by First Lady, Michelle Obama
• Show how to get healthy by:
– Eating right
– Exercising
• Addressed towards children
http://www.letsmove.gov/
Calorie Counting
• Count the number of calories you are
eating, according to:
– Type of food
– Way it is prepared
– Quantity
http://caloriecount.about.com/
Mypyramid.gov
• ChooseMyPlate.gov
• http://www.mypyramidtracker.gov/Default.a
spx?Module=5
Week 1: Introduction
• Introduce food pyramid
– Mypyramid.gov
• Nutrition is important and why
• Vegetable group
– How to make a vegetable salad
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
• Orange
– Beta-carotene
– Potassium
– Vitamin C
• Green
– Chlorophyll
– Fiber
– Vitamin C
– Calcium
– Beta-carotene
• Red
– Lycopene
– Ellagic acid
– Quercetin
– Hesperidin
Vegetables
http://www.disabledworld.com/artman/publish/fruitsvegetables.shtml
5 Subgroups
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Dark green vegetables
Starchy vegetables
Red and orange vegetables
Beans and peas vegetables
Others vegetables
Fresh Garden Salad
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Tomatoes – 1 cup (4 calorie)
Lettuce – 1 cup (4 calorie)
Broccoli – 1 cup (24 calories)
Mushrooms - 1 cup (16 calories)
Red peppers - 1 cup (18 calories)
Optional dressing
Calories (without dressing): 66 calories
Week 2: Fruit Group
• 20 minutes Exercise
– Let’s Move!
• Fruit group (light vs. dark, variation)
– How to make a fruit cocktail
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
Fruits
• fresh, canned, frozen, dried
• whole, cut-up, pureed
• ½ plate should be fruits and veggies
½ cup of fruit
Pineapple hors d'oeuvres
• Pinepples – grilled and quartered, I inch
cube (6 calories)
• Grapes – 2 large (4 calories)
• Chocolate mint leaves – 1 for garnish (0
calories)
• Toothpicks
• Calories: 10
Week 3: Grain Group
• 20 minutes Exercise
• Grain group
– Whole grains v. enriched grains
– How to make quinoa
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
Diagram of Grain
Whole Grain
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Superior nutritional value
Natural vitamins absorb better
Source of complex carbohydrates
Generally low fat
Source of fiber
Should be at least ½ of the grains you eat
Outcomes
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Weight maintenance
Healthier carotid arteries
Healthier blood pressure levels
Reduced risk of asthma
Stroke risk reduced 30-36%
Less gum disease and tooth loss
Enriched/Refined grains
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Less filling
Excludes fiber
Excludes
Too starchy
Processed, bleached, loses natural
vitamins
• “Enriched” with synthetic vitamins
• 25 different chemicals , artificial colors and
flavors
Quinoa
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Quinoa ( ½ cup) - 360
Salted butter (1 tsp.) - 33
Coriander leaves (chopped, ½ cup) - 12
Black pepper
Calories: 415
Week 4: Dairy Group
• 20 minutes Exercise
• Dairy group
– Healthy choices
– Fat levels
– Substitutes
– How to make a vanilla milkshake
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
Healthy Choices
• Choose fat-free or low-fat (1%) milk,
yogurt, and cheese
• Make fruit yogurt smoothies
• Low fat milk has less energy and lower
amounts of fat soluble vitamins
• Fat content does not affect calcium
content
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_dairy.shtml
Milk
• Whole milk has about 3.5% fat
• Semi-skimmed milk – 1.7% fat
• Skim milk – 0.1 – 0.3% fat
Substitutes
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Soya milk
Rice milk
Oat milk
Almond milk
Mostly plant-based
Vanilla Milkshake
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Milk (8 oz.) – 102
Vanilla ice cream ( ¼ cup) – 73
Glass
Straw
Spoon
Calories: 175
Week 5: Protein Group (Meats)
• 20 minutes Exercise
• Protein group
– Healthy eating
– For vegetarians
– How to make black bean soup
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
Healthy Eating
• Lean sources of protein
– Fish
– Extra lean beef
– Poultry (chicken or turkey)
– Egg whites (yolks have cholesterol and fat)
– Seafood (Omega-3 fatty acids)
• Cold water fish (salmon)
For Vegetarians
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Soy
Hempseed
Lentils
Kidney beans
Chia seed
Amaranth
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Peanut butter
Tofu
Nuts
Black-eyed peas
Soybeans
Sunflower seeds
Chickpeas
Soy
Chickpeas
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Sunflower seeds
Tofu
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Lentil (Red) Soup
(8 servings)
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1 cup lentil - 600
8 cups water
1 tsp salt
1 cup turmeric powder (yellow powder)
¼ cup coriander leaves for garnish - 1
¼ cup soy meat - 70
½ cup sweet peas - 62
Calories: 733
Week 6: Oil Group
• 20 minutes Exercise
• Oil group
– Eat in moderation
– How to make homemade butter
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
You Need Oil
• Brain
development
– Memory
– Problem-solving
• Healthy skin
• Good eyesight
• Dissolves
– Vitamin A
– Vitamin D
– Vitamin E
– Vitamin K
Healthy Oils
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Omega 3 fatty acids (fish)
Plant oil
No trans fats
No animal fat
Olive oil (helps immune system)
5-7 teaspoons of oil in a day
Good v. Bad Fats
Good:
Bad:
• Monosaturated fat
• Saturated fat
– Avocadoes
– Olives
– Canola oil
• Polyunsaturated fat
– Tofu
– Corn oil
– Fish oil
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Lard
Butter
Cheese
Ice cream
• Trans fat
– Candy bars
– Packaged snack foods
– Store-bought pastries
Homemade Butter
• Heavy whipping cream (2 cups) – 828
calories
• Pinch of salt
• Jar
• Marble
• Strainer
• Bowl
• Calories: 828
Week 7: Combining It!
• 20 minutes Exercise
• Mixed salad (croutons, cheese, lettuce,
oranges, dressing, beans, etc.)
– Identifying food groups
• Celebration
• Survey people
Exercises
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Jumping jacks
Punches
Kicks
Can-can
Skip
Jog in place
Planks
Crunches
Presidential Active Lifestyle
Award
To get the PALA, you have to:
– Be active 60 minutes a day, at least 5 days a
week, for 6 out of 8 weeks
– Or, you can count your daily activity steps
using a pedometer
– New healthy eating goal each week for 8
weeks
8 Healthy Eating Goals
• Make ½ your plate fruits and vegetables
• Make ½ the grains you eat whole grains
• Choose fat-free/low-fat (1%) milk, yogurt, or
cheese
• Drink water, not sugary drinks
• Choose lean sources of protein
• Choose foods with less sodium
• Eat seafood
• Watch portion size
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http://www.presidentschallenge.org/motivated/healthy-eating/index.shtml
Mixed Salad
(4 servings)
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Croutons (½ cup) – 61 calories
Cheese (½ cup) – 320 calories
Lettuce (½ medium head) – 75 calories
Mandarin oranges (1 cup) – 154 calories
Ranch dressing (2 tbsp) – 148 calories
Chickpeas {boiled + salted} (½ cup) – 135
calories
• Calories: 893
Bibliography
• USDA website:
http://www.choosemyplate.gov/
• http://www.myfoodapedia.gov/Default.aspx
• http://www.letsmove.gov/
• http://caloriecount.about.com/
• http://www.presidentschallenge.org/motiva
ted/healthy-eating/index.shtml