Diet, Nutrition and Menu Planning

1. Diet, Nutrition and Menu Planning Allison Lesmann, MSN, APRN, FNP-C Chloe Ruebeck Maren Davis Valerie Collier, BS, MSc

2. 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

3. 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

4. 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

5. Tips for a Balanced Diet

6. Add More Veggies to Your Day

7. Eating Better on a Budget Plan Purchase Prepare

8. 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

9. 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#

10. 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

11. 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

12. 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

13. 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

14. 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

15. Questions?