Parent Workshop 5: Eating Out and Snacks

1. Parent Workshop 5: Eating Out and Snacks Presented by: Network for a Healthy California—LAUSD For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health

2. Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. • FOODS TO INCREASE • Make half your plate fruits and vegetables • Switch to fat-free or low-fat (1%) milk

3. Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks • DAILY PHYSICAL ACTIVITY • Adults – 30 minutes • Children – 60 minutes

4. Review: Meal Planning • My Kitchen, My Rules • Division of Roles • Menu Planning • Food Safety and Sanitation

5. Review Goals • Goal Setting Activity • See page 17 in your Workshop 4 materials • Homework – Recipe Activity • See page 18 in your Workshop 4 materials

6. What Counts as Eating Out? • Restaurants: fast food, drive thru, sit down • Take-out • Home food deliveries • Grocery store delis • Food courts in malls • Lunch trucks

7. Eating Out • How often do you eat out? • Is it cheaper or more expensive to eat out? • Is it healthier to eat out?

8. Did You Know? • Americans spend 48 percent of their food dollars away from home • Eating out is associated with eating more high-fat foods, fewer fruits and vegetables • 25 percent of children eat fast food daily • 40 percent of teens eat fast food daily

9. Why Do People Eat Out? • Convenience • Taste • Cheap (maybe) • Fast

10. Eating Out Nutrition Concerns Usually High In • Calories • Fat • Sodium (salt) • Sugar Usually Low In • Fiber • Fruits • Vegetables • Vitamins • Minerals (calcium)

11. Fast Food Meal • Large hamburger • Large fries • Medium soda 60 grams of fat – more than half a stick of butter! 58 grams of sugar – about one-third of a cup!

12. Double Bacon Cheeseburger CALORIES FAT grams • 2 one-third pound patties 750 50 • 4 strips of bacon 180 9 • 3 slices of American cheese 300 25 • 2 teaspoons of mayonnaise 90 10 • Toasted sesame seed bun with 240 5 2 teaspoons of butter 90 10 . Total 1,650 109

13. Double Bacon Cheeseburger How can you make this a healthier choice?

14. Make a Meal Out Healthier Large hamburger, large fries, medium soda, and apple pie • Less fat • Less sugar • More calcium • More fruits and vegetables

15. Healthy Ideas • Smaller portion sizes • Share with a friend • Make fast food part of a family meal • Request nutrition information if not posted

16. Smart Substitutes Cheese sauce No sauce Gravy, sour cream Sauce on the side Mayonnaise Low-fat mayo “special sauce” mustard, ketchup Tartar sauce Guacamole Salsa Salad Dressing Dressing on the side, lite dressing, lemon juice

17. Smart Substitutes Large fries or Side salad or Onion rings small fries/onion rings baked potato Double Patty Single burger HamburgerTurkey or Vegetarian burger Chicken nuggets Fried chicken Grilled chicken Breaded chicken

18. Smart Substitutes Fried fish sandwich Grilled fish Soda Water, low-fat or Milkshake non-fat milk, Flavored ice tea unsweetened tea White roll or bun Whole-wheat bun, roll, pita, or tortilla Apple pie, cookie, Piece of fruit Ice cream Frozen yogurt, yogurt with fruit

19. Look for HealthierCooking Methods Select These • Baked • Broiled • Grilled • Roasted • Steamed • Stir-fried • Instead of These • Fried • Deep-fried • Breaded • Crispy • Crunchy • Creamy • Sauces, gravy

20. Physical Activity Break:Shine ‘Em Up

21. LAUSD School Meals

22. Improvements in LAUSD School Meals • More whole grains: Whole wheat tortilla, brown rice, whole wheat naan, quinoa • More dishes with added vegetables: Vegetable chow mein, beef and vegetable stew, California sushi • More vegetarian choices: Vegetable curry, spinach, pinto bean and avocado wrap, vegetable tamale, hummus • Less sugar: No flavored milks; only white 1% and fat free milk will be offered.

23. Activity: Choose a Healthy Meal Use sample restaurant menus

24. Healthy Snacks • Who eats snacks? • What do you and your children snack on? • Do you and your children need snacks?

25. Healthy Snacks Page 1 • Snack or a Treat • Make Healthy Choices • Liquid Calories Page 2 – Healthy Snacks Tip Sheet Page 3 – Choose a Healthy Snack Activity Page 5, 6 – Snacks for Home and School

26. Food Choice Scenarios Activity • See page 4 • I work at a warehouse. When I take my break, I’m wiped out and need something to eat in a hurry. The building only has vending machines with candy and chips. What could I eat that is healthier than what is in the vending machines?

27. Goals • See page 7 in your Workshop 5 materials • Circle at least one of the nutrition goals or write your own goal • Circle at least one of the physical activity goals or write your own goal

28. Homeworkpage 8

29. Key Messages BALANCING CALORIES Enjoy your food, but eat less. Avoid oversized portions. • FOODS TO INCREASE • Make half your plate fruits and vegetables • Switch to fat-free or low-fat (1%) milk

30. Key Messages FOODS TO REDUCE Compare sodium in foods and choose the foods with lower numbers Drink water instead of sugary drinks • DAILY PHYSICAL ACTIVITY • Adults – 30 minutes • Children – 60 minutes