Transcript Behavioral Aspects of Eating

Diet, Nutrition and
Menu Planning
Allison Lesmann, MSN, APRN, FNP-C
Chloe Ruebeck
Maren Davis
Valerie Collier, BS, MSc
Overview
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Importance of nutrition
How to plan a healthy meal
Eating better on a budget
Tips for healthy eating habits
Healthy food/ingredient substitutions
Picky eaters, food rewards and foods that affect mood
Health Benefits of Maintaining a
Healthy Weight
• 69% of adults are overweight or obese
• 17% of American children between the ages of 2 and 19 are
obese
• Obese children are more likely to be overweight or obese as
adults
• Being overweight or obese increases risk of:
Heart disease
Type II diabetes
High blood pressure
Cancer
Vitamins and Minerals
• Vitamins & minerals are found in the foods we eat. Children
need them to grow and develop.
• Vitamin D in milk: bones
• Vitamin A in carrots: vision
• Vitamin C in oranges: healing
• Vitamin B in vegetables: energy
Tips for a Balanced Diet
Add More Veggies to Your Day
Eating Better on a Budget
Plan
Purchase
Prepare
Tips for Healthy Eating Habits
• Eat regular family meals at home
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This is comforting
Provides Routine
Make breakfast a regular family meal
Home cooked meals can be made healthier
Saves money
• Get kids involved
• Make healthy snacks available (e.g. fruits, vegetables, healthy
drinks)
• Limit portion sizes
Healthy Substitutions
• Substituting ingredients can help make recipes healthier
while still tasting great!
reduces the amount of far, salt, sugar and calories
• This can also be helpful if there is a food allergy to
consider (knowing what can give a similar taste)
Recipe calls for:
Use this instead
Butter, margarine or oil
Applesauce
Ground beef
Extra-lean ground beef, chicken
breast or turkey
White rice
Brown rice, pearl barley
Sour cream
Low-fat yogurt
Salt
Herbs, spices, citrus juices
See Full list at: http://www.mayoclinic.org/healthy-recipes/art-20047195?p=1
Smart Substitutions:
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCo
oking/Smart-Substitutions_UCM_302052_Article.jsp#
Healthy Snacking
• Make a snack plan with your child.
• Pack healthy snacks when your kids are on the go
• Keep healthy snack choices at eye level on the counter and in
your pantry, fridge, and freezer.
• Make “easy-to-fix” foods available such as whole grain cereal,
fresh veggies, fruit and yogurt smoothies, or healthy nachos,
etc.
Great Parent Resource!
http://www.healthychildren.org/spanish/healthy-living/nutrition/paginas/default.aspx
Tips for Picky Eaters
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Offer new food only when your child is hungry and rested
Present only one new food at a time
Make it fun
Eat the new food yourself and let the child see that you enjoy it
Have child help prepare the foods
Limit beverages
Limit snacks
Sneak fruits and vegetables into other foods
• Cereal
• Smoothies
• Soups
Alternatives for Food as Reward,
Punishment, Comfort, or Distraction
Why this is important:
• Can cause overeating
• Impact a child’s ability to regulate their eating
• Encourages them to eat when they are not hungry
• Also, confusing “I get to eat these foods that are “bad” for me
when I am good”
Instead:
• Offer verbal praise or special time with you as a reward
• Offer them a special activity
• Comfort with attention, listening, hugs, or their special stuffed
animals/toys
• Keep children active and engaged in activities
Foods that can affect mood
• Sugary drinks can impair mood and put individuals at a higher
risk for depression
• Caffeine can cause anxiety, and then aggravate feelings of
depression when the caffeine wears off
• A processed food diet can increase a child or teen’s risk for
anxiety or depression
• Weight gain can cause body image issues and impact selfesteem
• Be mindful of eating disorders in adolescents
• Anorexia
• Bulimia
• Binge eating disorders
Summary
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Importance of nutrition
How to plan a healthy meal
Eating better on a budget
Tips for healthy eating habits
Healthier substitutions
Picky eaters, food rewards and foods that affect mood
Questions?