Keys to Healthy and Loving Family Relationships: Session 7, Good Nutrition

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.

Keys to Healthy and Loving Family Relationships: Session 6. Creating Health and Wellness

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 consideration for a 50-60 minute parenting class to help parents grow into strong, supportive and loving mentors for their children.

CLEANLINESS, EXERCISE, REST AND SLEEP, GOOD NUTRITION
Health and Wellness are the result of decisions to develop habits that will help our bodies, minds and spirits grow and prosper.

Cleanliness:
Keeping clean is a the first line of defense against germs.

Bathing, at least several times a week, helps to wash away germs and prevent them from spreading and causing illness.

Hand washing is especially important.  Research confirms that hand washing is an important behavior that determines who gets sick and who stays healthy.
Hand washing should be a MUST:
* before eating and cooking
* after using the bathroom
* after cleaning around the house
* after touching animals, including family pets
* before and after visiting or taking care of sick friends or relatives
* after blowing one's nose, coughing, or sneezing
* after being outside (playing, gardening, walking the dog).
The few seconds you spend at the sink will save you time in bed and trips to the doctor's office.
 Make frequent hand washing a habit.  1.

Tooth brushing is an important part of dental care.
Medical research shows that brushing teeth (at least twice a day) can prevent cavities and gum disease.  If teeth are not brushed correctly and frequently, saliva minerals cause tartar to develop and cause gum disease.

CLEAN THE HOUSE
Organize your cleaning schedule to keep your home fresh and sanitary.  Don't stress about the mess!
Learn how to keep it clean, room by room.

Each morning
- Make beds, wipe bathroom counters (with anti-bacterial spray or bleach and water (50/50).
- wash breakfast dishes or empty the dishwasher, and do a load of laundry.
Each evening
- Wash the dishes or load the dishwasher,
- wipe kitchen counters with spray (as above),
- take out trash,
-sweep or vacuum floors, and declutter with a basket (use a laundry basket to pick up things that are out of place, then put them away.) 2.

Cleaning Shortcuts from Heloise
* Wipe up spills in the refrigerator as soon as you notice them.  Toss anything that is beyond it's expiration date or is spoiled.
* Clean children's plastic toys with a towel moistened with rubbing alcohol.
* Presort laundry items into baskets.  Clear the lint filter after each dryer load.
* Dust and quick clean one room every day.

EXERCISE AND PHYSICAL FITNESS
Exercise is an important part of staying healthy.  Watching TV, playing video games or sitting in a chair will not develop the stamina needed for good health!
Adults need at least 30 minutes a day of physical activity.  Children need a lot of time to exercise and develop their muscles and bones.

*  People who live active lives feel better and live longer.
*  Exercise helps you maintain a Healthy weight.
*  Exercise can delay or prevent some diseases such as diabetes, some cancers and heart problems.

Find the right exercise for you and your family.  If it's something you enjoy, you are more likely to stay motivated (sports, walking, jogging, swimming, biking, etc.).

SLEEPING AND REST
Getting a good nights sleep is essential to good health.  Not getting enough sleep causes mental, emotional and physical fatigue.  Sleep deprivation can lead to irritability, an impaired immune system, symptoms similar to ADHD, and decreased  reaction time.  Children need more sleep in order to develop and function properly.
*  A newborn requires up to 18 hours a day.
*  A child one year old requires 14-18 hours.
*  A child two to five years old requires 11-15 hours.
*  A child six years through adolescence requires 9-11 hours.
*  Adults require 7-8 hours a day.

GOOD NUTRITION
Good food habits are the foundation for a healthy body.  Serve a variety of foods to insure that your family receives the nutrients needed to keep bodies healthy.  When it's snack time, give your family nutritious snacks such as: fruit or fruit juices, vegetables, cheese, crackers, or meat slices.

Eat food from each food group daily for a well-balanced diet.
Milk group - 2-3 servings. 
* Milk, yogurt and cheese are high in protein and calcium.   These are important vitamins and minerals needed to build strong bones and teeth.
Meat Group - 2-3 servings.
* Meat, poultry, fish and eggs provide protein, B vitamins, and minerals that are  essential to develop muscles, bones, and blood vessels.
Fruits and Vegetables Group - 5+ servings.
* These foods give you vitamins, minerals, and fiber with few calories.  Vitamin C helps resist infection and heal wounds, and Vitamin A helps to keep the digestive tract healthy.
Bread and Cereal Group - 6-11 servings. 
* These are high in B vitamins, iron and fiber to help the body obtain energy from food, use oxygen and metabolize.
Fat, Oils and Sweets Group - Servings from this group should be limited.

UNHEALTHY HABITS IMPORTANT TO BREAK

* Smoking - Half a million Americans die each year from smoking-related health conditions.  Smoking decreases lung capacity for healthy exercise.
* Being a worry wart -  If you have a problem, try to solve it.  If it can't be solved, forget it.  Worrying won't help.
* Overtime work - Overworked Americans have doubled in the last 20 years.  Quality time for yourself and your family its important for healthy relationships.
* Alcohol and drugs - They deaden the ability to think and decide clearly.

HEALTHY AND WHOLESOME SEXUALITY

We have been blessed with an abundance of simple pleasures:  sunshine and sunsets, brilliant flowers and cool water on a hot day.  Sexual relationships, however, are complex pleasures because they involve the life of another person in a holistic way: physical, mental, spiritual and emotional.  Above all, sexual behaviors produce new life.  Faith affirms that life is a sacred gift from God.

The United States Center for Disease Control and Prevention confirms that more than 65 million people in the USA have an incurable sexually transmitted infection (STI).  Many STI's result in tubal pregnancies and infertility, cancer, or severe damage to body organs.  Be aware of the consequences if you fail to limit your sexual partners to one mutually monogamous healthy relationship.  Protect your sexual health.

PREVENTIVE CARE REDUCES ILLNESS
While we are the first line of defense in protecting out health and the health of our families, community health clinics and family physicians are essential in helping us protect our health and wellness.
Annual visits to our doctor provide preventive care through immunizations and screening of cholesterol, blood pressure, weight, and hearing, vision, breast exams and other exams.    

Keep a file and record for each family member of dates of immunization, major illness and surgeries and the names of doctors who helped with each for future reference.  

CREATE IN ME A CLEAN HEART, O GOD
Have mercy on me, O God, according to thy steadfast love;
Wash me thoroughly from my iniquity,  and cleanse me from my sin!
Wash me, and I shall be whiter than snow.

Create in me a clean heart, O God, and put a new and right spirit within me.
Cast me not away from thy presence, and take not thy Holy Spirit from me.
Restore to me the joy of thy salvation, and uphold me with a willing spirit.
             Psalms 51:1-2,7,10-12


References:
1. Kidshealth.org/PageManager.jsp?dn=Kid...
2.  www.organizeforfree.com/2012/05/09free-house-cleaning-printout/