Transcript Canned pickle

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
 Dairy
 Vegetables
 Fruits
 Grains
 Protein
MyPlate
Milk Matters
Dairy: Milk,
Yogurt, Cheese
Dairy
 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
Dairy
Fuel Up With Milk at
Meals and Snacks
Dairy
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: Breads,
Cereals, Pasta
Grains
 6 ounces each day
 B vitamins and fiber
Start Every Day the
Whole-Grain Way
Grains
Choose Lean Meat
and Poultry
Protein: Meat,
Beans, Nuts
Protein
 5-7 ounces every day
 Protein and iron
“If a bean isn’t green it takes
a seat with the meat.”
Moving Protein Into
Your Day
Protein
5 Food Groups
 Low-fat/fat-free dairy
 Variety of vegetables
 Colorful fruits
 Whole grains
 Lean protein: 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
Food
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
Breakfast
Fuel Up Each Morning
 Fewer behavioral problems
 Improved attitude
 Better performance
 Better concentration
 Improved attention span
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/