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Diet, Nutrition and Menu Planning. Allison Lesmann, MSN, APRN, FNP-C Chloe Ruebeck Maren Davis Valerie Collier, BS, MSc. Overview. Importance of nutrition How to plan a healthy meal Eating better on a budget Tips for healthy eating habits Healthy food/ingredient substitutions

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diet nutrition and menu planning

Diet, Nutrition and Menu Planning

Allison Lesmann, MSN, APRN, FNP-C

Chloe Ruebeck

Maren Davis

Valerie Collier, BS, MSc

overview
Overview
  • Importance of nutrition
  • How to plan a healthy meal
  • Eating better on a budget
  • Tips for healthy eating habits
  • Healthy food/ingredient substitutions
  • Picky eaters, food rewards and foods that affect mood
health benefits of maintaining a healthy weight
Health Benefits of Maintaining a Healthy Weight
  • 69% of adults are overweight or obese
  • 17% of American children between the ages of 2 and 19 are obese
  • Obese children are more likely to be overweight or obese as adults
  • Being overweight or obese increases risk of:

Heart disease

Type II diabetes

High blood pressure

Cancer

vitamins and minerals
Vitamins and Minerals
  • Vitamins & minerals are found in the foods we eat. Children need them to grow and develop.
  • Vitamin D in milk: bones
  • Vitamin A in carrots: vision
  • Vitamin C in oranges: healing
  • Vitamin B in vegetables: energy
eating better on a budget
Eating Better on a Budget

Plan

Purchase

Prepare

tips for healthy eating habits
Tips for Healthy Eating Habits
  • Eat regular family meals at home
    • This is comforting
    • Provides Routine
    • Make breakfast a regular family meal
    • Home cooked meals can be made healthier
    • Saves money
  • Get kids involved
  • Make healthy snacks available (e.g. fruits, vegetables, healthy drinks)
  • Limit portion sizes
h ealthy substitutions
Healthy Substitutions
  • Substituting ingredients can help make recipes healthier while still tasting great!
  • reduces the amount of far, salt, sugar and calories
  • This can also be helpful if there is a food allergy to consider (knowing what can give a similar taste)

See Full list at: http://www.mayoclinic.org/healthy-recipes/art-20047195?p=1

Smart Substitutions: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Smart-Substitutions_UCM_302052_Article.jsp#

healthy snacking
Healthy Snacking
  • Make a snack plan with your child.
  • Pack healthy snacks when your kids are on the go
  • Keep healthy snack choices at eye level on the counter and in your pantry, fridge, and freezer.
  • Make “easy-to-fix” foods available such as whole grain cereal, fresh veggies, fruit and yogurt smoothies, or healthy nachos, etc.

Great Parent Resource!

http://www.healthychildren.org/spanish/healthy-living/nutrition/paginas/default.aspx

tips for picky eaters
Tips for Picky Eaters
  • Offer new food only when your child is hungry and rested
  • Present only one new food at a time
  • Make it fun
  • Eat the new food yourself and let the child see that you enjoy it
  • Have child help prepare the foods
  • Limit beverages
  • Limit snacks
  • Sneak fruits and vegetables into other foods
    • Cereal
    • Smoothies
    • Soups
alternatives for food as reward punishment comfort or distraction
Alternatives for Food as Reward, Punishment, Comfort, or Distraction

Why this is important:

  • Can cause overeating
  • Impact a child’s ability to regulate their eating
  • Encourages them to eat when they are not hungry
  • Also, confusing “I get to eat these foods that are “bad” for me when I am good”

Instead:

  • Offer verbal praise or special time with you as a reward
  • Offer them a special activity
  • Comfort with attention, listening, hugs, or their special stuffed animals/toys
  • Keep children active and engaged in activities
foods that can affect mood
Foods that can affect mood
  • Sugary drinks can impair mood and put individuals at a higher risk for depression
  • Caffeine can cause anxiety, and then aggravate feelings of depression when the caffeine wears off
  • A processed food diet can increase a child or teen’s risk for anxiety or depression
  • Weight gain can cause body image issues and impact self-esteem
  • Be mindful of eating disorders in adolescents
    • Anorexia
    • Bulimia
    • Binge eating disorders
summary
Summary
  • Importance of nutrition
  • How to plan a healthy meal
  • Eating better on a budget
  • Tips for healthy eating habits
  • Healthier substitutions
  • Picky eaters, food rewards and foods that affect mood
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