Destination Healthy Kids -Choosing Appropriate Fuels & Routes
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This document discusses choosing healthy fuels and activities for kids. It defines what healthy means, noting that 16% of Maryland youth are overweight. Two ways to address this are getting kids more active through games, sports, and limiting sedentary activities, and teaching kids to eat healthy by focusing on food and snack choices with fresh fruits and vegetables. The document discusses the importance of nutrients like protein, carbohydrates, fats, vitamins and minerals found in foods. It provides tips for reading food labels, choosing My Plate servings, and balancing calories from foods with physical activity output through challenges, gardening, and scavenger hunts. The overall message is that health is about managing the input of foods versus the output of physical activity
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Destination Healthy Kids -Choosing Appropriate Fuels & Routes
- 1. Destination Healthy Kids-Choosing Appropriate Fuels and Routes Elaine Long Bailey Extension Educator 4-H Youth Development University of Maryland Extension Calvert County
- 2. What is “HEALTHY?” • Take an index card • Write words to describe what “healthy” means • Find two people in this room who have on the same color shirt as you • Join those people and get in a group
- 3. Now, Let’s Discuss . . . • What were the words? • Are they positive or negative? • Why?
- 4. Statistically Speaking . . . • Approximately 16% of MD’s youth age 6-19 are overweight (CDC data) • First generation in history to have LOWER life span predictions than parents (CDC data) It has been estimated that if all physically inactive Americans became active, approximately $77 billion in annual medical costs would be saved. —Pratt, The Physician and Sports Medicine, 2000.
- 5. Two Answers • Get kids ACTIVE! – – – – – Games Sports TV??? Video games??? Computer??? • Limit sedentary activity • Teach kids to EAT HEALTHY – – – – Food choices Snack choices FRESH fruit FRESH vegetables • HOW???
- 6. The Fuel • • • • FOOD Are there “bad foods?” Bad ingredients? Let’s look at BETTER foods, ingredients, choices
- 7. What “Fuels” Are in Foods? Nutrients!! Protein Carbohydrates Fats Vitamins Minerals Water
- 8. Why are the NUTRIENTS important? Nutrient Protein Carbohydrates Fats Vitamins Minerals Water Some Important Functions • • • • • • MUSCLE + Immune System ENERGY ENERGY + Regulators EYESIGHT + Regulators BONES + Muscle contraction HYDRATION + Insulation
- 10. READING LABELS http://www.health.gov/dietaryguidelines/dga2005/toolkit/worksheets /foodlabel.htm
- 11. My Plate
- 12. Nutrition Hints • Check CALORIES & SERVINGS • Make your calories count! – NOT just EMPTY CALORIES – Other nutrients in foods . . . Vitamins & minerals – Fiber is our friend • Watch sugar consumption (sucrose, fructose, glucose . . . ) • FATS: TRANS and SATURATED (POLY)UNSATURATED • Ingredients lists . . .
- 14. The Machine: Human Body • • • • Use it or lose it Build flexibility* Stretch Aerobic exercise – Cardiac benefit – Stamina • Strength training
- 15. Activity Challenge One hour/day: youth Adults: 30 minutes/D 5D/week Group vs. individual Team building vs. independence and responsibility
- 16. The Magic of Gardening • Grow It Eat It—UME Initiative • Salad boxes and Salad tables • Construct salad boxes • Select seeds • Plant seeds • Care for growing plants
- 17. A Scavenger Hunt in the Yard . . .
- 18. It’s About INPUT (Food) vs. OUTPUT (Activity) • • • • Limit sweets Watch saturated fats Monitor sodium intake Rock the vitamins and minerals • Milk the calcium • ENCOURAGE trying new foods • MOVE
- 19. Questions? • My email is elbailey@umd.edu • THANKS!
Editor's Notes
- 10 MINUTES What similarities did you have? What differences? Share with the full workshop.
- Randomly share words common to ALL members in a group Randomly share words that were NOT common to all members in a group
- Obesity rates skyrocketing in ALL population, especially kids. Amazed at how many kids have hypertension, gall bladder disease, heart issues . . . . Part of the problem lies in INACTIVITY among people; other part lies in POOR EATING HABITS.
- What about food makes it helpful for our bodies? Or what about food makes it Unhelpful for our bodies?
- Food IS body fuel. But is it food, or WHAT’S IN the FOOD? All food is not created equal.
- These are only SOME important functions, not all. Protein: muscle, antibodies, energy Carbohydrates: energy, Fats: most potent source of energy, insulation, shock absorption, nutrient absorption Vitamins: precursors, catalysts (Vitamins A and vision; Vitamin D and bone matrix) Minerals: precursors, catalysts, (Iron and hemoglobin) Water: MOST important nutrient. Reaction medium for many of the body’s processes.
- We are bombarded with terms and concerns about our food supply. But WHAT do all these terms REALLY mean? Where do we start? Calories Vitamin C Protein ServingSize Cholesterol Fiber Sodium Complex carbohydrates Trans fat Sugars Iron Calcium Saturated fat
- DV means DAILY VALUE, or the amount that research has found we need to maintain our bodies. Fats include oils, butter, etc., and can be saturated or unsaturated. Carbohydrates include simple and complex sugars, etc.
- ChooseMyPlate.gov gives visual rep of how we should think about our food intake at each meal. ChooseMyPlate Build a Healthy Meal (handout) Choose My Plate 10 tips to a great plate (handout) ChooseMyPlate Go/Whoa Foods (handout)
- How MUCH is a serving? If you eat the entire box of cookies, total calories is # servings times calories/serving. Ingredients in order of AMOUNT in food. The MOST is FIRST, then decrease as go down the list.
- Move to a piece of newsprint on the wall, assembling by what month your birthday is. Discuss what a healthy celebration looks like for each. Include food ONLY right now. DRAW or list foods you will serve at EACH celebration. At end of exercise, have someone come up and pick ONE item from the basket. We’ll use it in a bit. Kid-friendly veggies & fruits handout Make Celebrations . . . handout
- Build positive habits for kids to carry through life. Flexibility is important to build at a young age
- Get kids to take responsibility for getting exercise. Especially important for athletes who are in training. Get in groups from Celebration Challenge. Take the item you selected from the basket and devise how you could use it for an exercise activity for a group of kids. Be ready to demo it.
- Gardening provides exercise, learning, and a “buy-in” for vegetables grown. Kids will at least TRY vegetables that they grow (Calvert School Work, ELB). Salad tables/boxes handout.
- Have kids do a scavenger hunt outside. Find something that an animal left. Find something that is RED in color. Share a place where you see a plant and an animal together. OTHER?
- To keep from gaining weight, INTAKE what your body NEEDS. With kids, mainly MOVE and cut out junk food! Phrases that Help . . . Handout.
- Evaluations—have someone collect them and put them in the envelope provided.