Happy and healthy family relationships grow from decisions to work through all the problems of life in a constructive and loving way. The materials provided here may be used to guide discussion and considerations for a 50-60 minute parenting class to help parents grow into strong, supportive and loving mentors for their children.
GOOD NUTRITION IS THE FOUNDATION FOR A HEALTHY BODY.
Making good food choices enables you to build a healthy lifestyle so your family can grow and thrive.
Serving a variety of foods insures that your family receives the nutrients needed to keep bodies healthy. Think about what and how much good goes on your plate. Over the day, include foods from all food groups: vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods.
The United State Department of Agriculture Center for Nutrition Policy and Promotion has developed a website with excellent resources for making good food choices - www.ChooseMyPlate.gov. They have numerous tip sheets that can be downloaded to put on the refrigerator to remind you of good nutrition.
ChooseMyPlate - 10 tips to a Great Plate 1.
1. Balance calories: Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find you calorie level. Being physically active helps you balance calories.
2. Enjoy your food, but eat less: Take time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories.
3. Avoid over sized portions: Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
4. Foods to eat more often: Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber.
5. Make half your plate fruits and vegetables including tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as a main dish, side dish or dessert.
6. Switch to fat-free or low-fat (1%) milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7. Make half your grains whole grains: To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.
8. Foods to eat less often: Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats such as ribs, sausages, bacon and hot dogs. Use these foods as occasional treats, not everyday foods.
9. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods, especially in soup, bread, and frozen meals. Select canned foods labeled 'low sodium', 'reduced sodium', or 'no salt added'.
10. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.
PUT A RAINBOW OF FRUITS AND VEGETABLES ON YOUR PLATE.
A variety of vitamins and minerals are essential for good health. 2.
Functions Sources
Vitamin A Good vision/ reproduction Orange fruits/vegetables
Boosts immune system Dark green leafy
vegetables
Vitamin B1, Making energy, Whole grains, fish,
B2, B6, B12, Making red blood cells eggs, poultry, meats,
Biotin, Niacin, which carry oxygen leafy green vegetables,
folic acid,, Dairy products,
Pantothenic acid seafood, beans
Vitamin C Helps body resist and Citrus fruits, cantaloupe,
fight infection Strawberries, broccoli
Vitamin D Helps to absorb calcium Sunlight, fortified milk,
make strong bones/teeth fish, egg yolks, liver
Vitamin E Protects the heart, skin, Whole grains, nuts,
nervous system leafy green vegetables
Vitamin K Clots blood to stop Dairy products, broccoli
in wounds leafy green vegetables
Calcium Grows bones/teeth Dairy products, broccoli,
turnip and mustard
greens
Potassium Blood pressure, nerves Milk, orange juice,
muscle contractions bananas, some cereals
Proteins Muscle development Eggs, milk, meat, fish,
Food digestion beans, peas
COUNT YOUR CALORIES AND WATCH YOUR WEIGHT.
Food labels printed on grocery packages provide valuable information to help plan healthy eating habits. With your doctor's help, determine the number of calories needed each day for you and each family member to maintain a healthy body weight. Food labels show calories as a percentage of a 2,000 calorie-a-day diet (the recommended number of calories for a 5'10" man to maintain a weight of 170 lbs.)
Most women and children will require fewer calories, while some men may require more or less to maintain a healthy weight. Check the serving size of the calories listed on the label.
Being overweight or obese causes serious health concerns, including cardiovascular disease, some cancers, and type 2 diabetes. Unfortunately, being overweight has become the norm in the United States. The Centers for Disease Control and Prevention have defined overweight and obesity by using body weight and height to calculate a value called the body mass index (BMI). A chart to help you determine your healthy weight using the BMI can be located on the internet.
If you need to lose weight it is necessary to develop a program that combines an increase in physical activity with a determined decrease in calorie intake.
FOCUS ON FRUITS.
Most fruits are low in fat, sodium and calories. Keep a bowl of whole fruits on the table or in the refrigerator for snacking. Buy fresh fruits in season when they are less expensive. Be a good role model. Set a good example for children by eating fruits every day with meals or as snacks.
KEEP MEALTIME PLEASANT.
The Fruit of the Spirit Is;
Love, Joy,
Peach, Patience,
Kindness, Goodness,
Gentleness and Self-Control.
Against such there is no law.
Galatians 5:22
References:
1. www.ChooseMyPlate.gov. DG Tip Sheet No 1. United States Department of Agriculture.
2. Kidshealth.org/PageManager.jsp?dn=Kid....,
Carl E. Coppock. Lose the Diet and Lose the Weight. Tate Pub. 2012.
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