Week Six: Nutrition and Fitness
Week Six: Planning a Day’s Worth of Meals and Snacks
Introduction (5 minutes)
(Krysta) Week 5 GOALS: Ho did lastw ’s week goal go? Can we have one or two people share and can we have everyone can mark how it went on their pyramid?
(Jackie) Today’s Goal: To encourage families to consume nutritious food for our activity level and age.
Objectives: By the end of the session families will be able to
1. Identify the three macronutrients
2. Distinguish between high and low calorie dense foods
3. Successful dining out
Nutrition (30 min)
1. (Krysta) Major sources of calories come from macronutrients – carbohydrates, protein, and fats
CARBS:
1. Provide 4 calories per gram
2. The body’s primary source of energy, and provides nutrients for the friendly bacteria in your gut
3. Sugars are a carbohydrate and can be naturally occurring or added to foods.
4. Many people consume too much added sugars, refined grains (ex.white bread), and not enough fiber.
PROTEIN:
1. Provides 4 calories per gram
2. Found in animal & plant sources. (Remember back to the portion size class? beef, pork, and chicken is about a deck of cards, and fish a checkbook)
3. Choose low-fat or lean protein sources. Some non-fat processed protein sources are filled with sugar and sodium. Pick minimally processed proteins.
FAT:
1. Provides 9 calories per gram
2. Provides insulation in our bodies and transportation for fat soluable vitamins (A,D,E,K)
3. Helps make us feel full, and provides taste and testure to our foods.
4. Saturated – products that are solid at room temp, i.e- butter, lard
5. Unsaturated fats – healthy fats found in oils, nuts, seeds, fish, avocado
6. Trans fats – unhealthy, man made fats found in processed foods, fried foods, fast food, baked goods, stick margarine.
7. Remember even healthy fats are very calorie dense--so make sure you measure!
1. (Jackie) Energy Density of foodsHigh-- ener gydense foods are HIGHER in calories and lower in nutrients, and low energy dense foods will be LOWER in calories and higher in nutrients. For the same amount of calories, a person can consume a larger portion of a lower energy dense foods than a food higher in energy density.
2. For Example: Wheat thins vs. Strawberries.
1. 15 Wheat thins in a serving (140 calories). 3 cups of strawberries (150 calories).
2. The composition of foods will affect the energy density. i.e foods with a higher percentage of water, fiber, and/or air will have lower energy density, like non starchy vegetables, fruit, and whole grains like popcorn.
3. Being the most energy dense is fat, which as mentioned provides more then double the calories per gram of carbohydrates and protein
4. Factors that increase energy density, fat (fried foods have triple the calories as their non fried counterparts), processing, and dehydration.
5. Raisins = ¼ c 130 calories. Grapes= 1/4c 30 calories.
6. A diet with low energy density can aid in weight management and potentially weight loss. -Volumetrics. Focuses on satiety.
7. Take away is to choose nutrient-dense OVER energy-dense!
(Krysta) Activity: Picnic Basket Activity
Show the group ~900 calories worth of high energy-dense foods, and ask them to guess how much food they could eat of low energy-dense foods for the same amount of calories. Have each family use food model pictures to make their guesses.
For activity
High Calorie Foods
Mc Donald’s Cheeseburger (292 kcal)
Medium French Fries (389 kcal)
Medium Soda (280 kcal)
Total – 931 kcal
Energy Dense Foods
4 apples (287 kcal)
2 cups lettuce with tomato and carrots, and oil and vinegar dressing (112 kcal)
4 slices WW bread with 2 T PB/Jelly (566 kcal)
Cup of water (0 kcal)
Total – 965 kcal
(Krysta) TIPS: stick to portion size and maintain self-control; consume more fruits and vegetables, drink water, water based foods, no/low calorie drinks, choose low-fat dairy and lean meats.
1. (Jackie) Balancing Calories: Any food or fluid that we put into our bodies is considered our intake. Any activity that we participate in is considered output (calorie expenditure). This includes breathing, we burn a certain about of calories just by being alive, this is called our Resting Metabolic Rate (RMR). Any additional movement during the day will burn additional calories. It’s important to maintain energy balance by monitoring how much we are taking in versus burning off. By following the daily recommendations of servings sizes for all five food groups we can achieve an energy balance.
5. Pass out My Plate Activity(Krysta)
Say, the recommendations for servings sizes in each food group are based on individuals participating in 30 minutes or less of moderate physical activity per day beyond daily activities. If you participating in more or less physical activity than this, you will need to adjust your daily intake to maintain energy balance.
Ask group how much exercise they participate in every day. Is it more or less than before beginning BeFit?
Have group discuss where they fall in energy balance, and have them make a plate to represent their total daily intake of servings from each food group.
• (Krysta) Pass out “Eat Healthy, Move More” handout and go over energy in and out, which will work in conjunction with one another when it comes to your weight. Eating 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. Energy IN and OUT should be considered.
Tips for dining out(Jackie)
Fast Food
• Get water or unsweetened iced tea for a beverage
• Choose whole wheat bread for sandwiches, ask for brown rice
• Get a salad for an appetizer, packed with veggies. Order dressing on the side and dip your fork in the dressing then into the salad then take a bite.
• Better yet, ask for oil and vinegar
• Entrees that start with grilled, steamed, broiled are a good starting point. Entree that start with crispy, or crunchy think again.
• Be prepared to stop overeating.
• Ask for a togo box when your entree comes
• share a meal with a friend or family member
• order an appetizer sized portion
• cancel your membership to the “clean your plate” club
• Most restaurant season their food liberally. dont pick up the salt shaker until you taste!
Now lets go out to eat....at the Olive Garden
Bruschetta
A traditional topping of roma tomatoes, fresh basil and extra-virgin olive oil. Served with toasted ciabatta bread.
|950 |13 |2.5 |2860 |173 |6 |35 | |
Crispy Parmesan Shrimp
A dozen handcrafted parmesan crusted shrimp served with curly mafalda pasta tossed in a five cheese marinara sauce.
|Cal930 |total fat 40 |sat fat 21 |Na 2040 |carb 98 |fiber 7 |protein 45 | |
Moscato Peach Chicken
Grilled chicken breasts with a moscato wine and peach glaze served with spinach, tomatoes and curly mafalda pasta in a creamy parmesan sauce with a touch of pancetta bacon.
|840 |29 |15 |1280 |89 |5 |54 | |
Herb-Grilled Salmon
Salmon filet brushed with Italian herbs and extra-virgin olive oil. Served with seasoned broccoli.
Herb-Grilled Salmon (dinner portion) |480 |24 |5 |360 |7 |0 |56 | |
Chicken Fingers & Pasta
Lightly breaded chicken tenders served with spaghetti and tomato sauce
Chicken Fingers & Pasta |510 |17 |2 |1140 |58 |3 |30 | |
(Jackie) Taste Test (5 min)
Whole wheat pasta salad with citrus dressing. Have group fill out their Taste Test to Passport
(Krysta) Goal Setting & Closing (10 min)
1. Set goal for the following week.
1. Examples: Try using smaller dishes to control portion sizes or go for a walk after dinner with the family.
Resources
Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition, Physical Activity and Obesity nccdphp/dnpa/nutrition
National Heart, Lung, and Blood Institute
USDA Center for Nutrition Policy and Promotion Dietary Guidelines for Americans, pp.dietaryguidelines.htm
National Institutes of Health -
Things to grab for class (mark off once you have them)
Food models
Mcdonalds hamburger box
fries box
soft drink
lettuce leaves (2)
tomato(2)
carrots(2)
oil/vinegar (2T)
Bread (4 slices)
PB(2 Tbsp)
Jelly (2 Tbsp)
apples (4)
Handouts
MyPlate
Eat Healthy, Move More
Orzo Salad Recipe
Olive garden menu
Food Activity
Pasta salad
Bowls
Forks
Napkins
Serving spoon
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