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Commit to Sit (Down for Family Dinner). By: Crystal Tubbs RD, LD & Jenna Barnes RD, LD. Presented By: Angela Spencer MS, RD, LD. Objectives!. learn about fat, sodium, and fiber learn how to read food labels learn about cooking tips and techniques see the benefits of cooking at home

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commit to sit down for family dinner

Commit to Sit (Down for Family Dinner)

By: Crystal Tubbs RD, LD & Jenna Barnes RD, LD

Presented By:

Angela Spencer MS, RD, LD

  • learn about fat, sodium, and fiber
  • learn how to read food labels
  • learn about cooking tips and techniques
  • see the benefits of cooking at home
  • advantages of sitting down for family meals
be heart smart
Be Heart Smart
  • As easy as 1, 2, 3……
    • FAT
    • SODIUM
    • FIBER
1 fat the good

oils: canola, olive, peanut

nuts: almonds, cashews, peanuts, pecans, pistachios, Brazil, macadamia


peanut butter



oils: soybean, corn, safflower, sunflower

walnuts, pine nuts

light mayo

reduced-fat salad dressings

1. Fat the GOOD……
1 fat the bad the ugly
Saturated Fats

oils: coconut, palm, palm kernel

bacon & salt pork


coconut milk


all cheeses & sour cream

lard & shortening

Trans Fats

partially hydrogenated oils

bakery products

snack cakes/products

some crackers

stick margarine

fried products

numerous processed foods

1. Fat …the BAD & the UGLY
1 fat7



fish: salmon, halibut, herring

fortified products

flax seed

linseed oil



meats: beef, poultry, lamb, shrimp, pork


egg yolks (not egg whites)

organ meats


1. Fat
diet for life anti inflammatory
Diet for Life..Anti-inflammatory
  • Beans and legumes: dry beans, tofu
  • Beverages: green tea, red wine
  • Fish: cod, halibut, herring, oysters, salmon, tuna
  • Fruits: apples, berries, cherries, citrus, pineapple
  • Herbs and spices: basil, cinnamon, ginger, mint, oregano, thyme
  • Nuts: almonds, hazelnuts, walnuts
  • Oils: canola, olive
  • Savory snacks: dark chocolate
  • Vegetables: bell peppers, broccoli, cabbage, garlic, greens, onions, tomatoes, sweet potatoes(starchy veggie)
diet for disaster pro inflammatory
Diet for Disaster..Pro-inflammatory
  • Excessive consumption of refined sugars: candies, pastries, sugar-sweetened beverages
  • Highly processed carbohydrates: doughnuts, potato chips
  • Oils: hydrogenated or partially hydrogenated
  • Processed meats: hot dogs, luncheon meats, sausage, bacon
  • Saturated and trans fats
2 sodium
2. Sodium
  • sources:
    • canned and processed food
      • soups, seasoned rice and pasta mixes, hamburger helper, mac ‘n cheese, instant pudding
    • spice blends: Season All, garlic & onion salt, lemon pepper, etc.
    • ham, bacon, hotdogs, lunch meats
    • salt
    • many frozen dinners
    • cheese, cottage cheese, sour cream, Velveeta cheese
    • foods soaked in brine: pickles, olives
    • crackers and chips
3 fiber
3. Fiber
  • helps lower cholesterol
  • keeps you feeling full longer
  • sources:
    • fresh or frozen fruits and vegetables
    • whole grains & cereals
    • beans and legumes
  • these foods are generally lower in saturated fat, trans fat, and cholesterol
  • added sugars raise triglycerides

If a person (or child) drinks one 12 ounce Regular soda pop each day, how many EXTRA POUNDS will be gained each year?

  • 4 pounds
  • 8 pounds
  • 16 pounds
  • 24 pounds
  • I don’t know
tips to reduce fat and sodium when cooking
Tips to Reduce Fat and Sodium When Cooking
  • don’t fry: bake, broil, grill, boil
  • use a pan spray
  • cook more meals at home
  • taste your food before salting
  • use ½ the sugar the recipe calls for in baked products
  • substitute margarine, oil, or butter with a pureed fruit such as applesauce or just use half of what the recipe calls for
  • use other taste enhancers
    • herbs and spices
    • lemon or lime

First look at your

  • serving size
  • GOAL:
  • 3g fat per serving or less
  • GOAL:
  • 140mg sodium
  • per serving or less
how many calories would a 150 person burn on a 30 minute brisk walk
How many Calories would a 150# person burn on a 30 minute brisk walk?
  • 75 Calories
  • 200 Calories
  • 125 Calories
  • 300 Calories
so commit to sit why
So….Commit to Sit……..why???
  • studies have shown that families eating meals together "every day" or "almost every day" generally consumed higher amounts of important nutrients compared to families who "never" or "only sometimes" eat meals together:
    • such as calcium, fiber, iron, vitamins B6, B12, C, E, and less fat
  • children who ate family meals consumed more fruits, vegetables, and fewer snack foods than children who ate separately from their families
  • better communication with your family
  • better school performance
  • get kids involved with cooking basics, food safety, and healthy eating habits
  • Children won’t perceive healthy eating as important if it is not something that they see you doing.
so commit to sit why20
So….Commit to Sit……..why???
  • When compared to teens that have frequent family dinners, those who rarely have family dinners are:
    • 3.5 times more likely to have abused prescription drugs or an illegal drug.
    • 33% more likely to develop unhealthy eating habits, ie.
      • skipping meals
      • anorexia
      • abusing diet pills
  • Family meals are a great time to connect with them and be involved with what is happening in their lives.
quick easy meals
Quick Easy Meals
  • Crockpot Lasagna
  • Chimichangas
  • Chicken Stir Fry
  • Pizza
  • King Ranch Casserole
Olive Garden Lasagna

850 Calories

47g fat

25g saturated fat

2,830mg sodium

Lasagna at home

315 Calories

12g fat

7g saturated fat

483mg sodium

fast food chimichangas

364 Calories

18g fat

8g saturated fat

895mg sodium

chimichangas at home

226 Calories

5.5g fat

1.5g saturated fat

550mg sodium

  • Chicken stir-fry

at home

    • 168 Calories
    • 1.8g fat
    • 0.4g saturated fat
    • 373mg sodium
  • Panda Express-

Chow Mein

    • 400 Calories
    • 12g fat
    • 2g saturated fat
    • 1,060mg sodium
Pizza Hut pepperoni pizza

405 Calories

21g fat

8g saturated fat

900mg sodium

Pizza at home

277 Calories

7g fat

4g saturated fat

371mg sodium

King Ranch

286 Calories

18g fat

9.2g saturated fat

859mg sodium

Modified King Ranch

302 Calories

7.3g fat

2.2g saturated fat

479mg sodium

so remember
So Remember…..
  • Be Heart Smart
    • get more fiber
    • consume less sodium
    • choose the right fats
  • read food labels
  • modify recipes
  • plan your meals ahead of time
  • Commit to Sit down for family dinner
    • for you and your child's benefit!

Nutritional recommendations should primarily promote a well-balanced diet to ensure long-term health.

Thanks for attending!