LIONHEARTS NUTRITION

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(No Transcript)
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Happy Healthy Families5 Steps to help families
eat and feel better every day
Fiona Greig Mission Nutrition Oral Health
Conference 27 June 2014
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How can we and our patients lead healthy
lifestyles in an unhealthy environment?

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Life was once simple

• Mothers had more time at home for food
  preparation and involving kids in the kitchen
• A trip to the supermarket was only once a week or
  two
• Treats were treats

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Todays chaotic has become the norm

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5 steps to a healthier lifestyle

• Make every meal healthy
• Healthy snacking
• Shopping smarter
• Setting healthy habits now
• Make healthy food fun
• Case study

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Tip 1 Making every meal healthier

• Planning
• Pantry staples
• Stretching a meal
• Homemade vs packet
• Try new recipes cooking methods
• Veges at every meal
• Keep tea coffee to between meals
• Get the kids involved at every opportunity

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• Cooking methods and utensils
• Steam Basket
• Slow Cooker or Crockpot
• Food processor
• Smoothie maker
• Julienne Peeler
• Tortilla baking dish

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Pasta sauce comparison

• Store bought

• Homemade

Sugar g/100g 3.3 3.0
Salt mg/100g 395 80
Fat g/100g 1.2 0.9
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Veges at every meal

• Omelette with tomato, mushrooms, spinach
• Smoothies incl baby spinach or kale
• Lean meat with salad pasta/sandwich
• Snack carrot sticks or celery (with peanut
  butter)

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Tip 2 Healthy snacking

• Do we need to snack?
• Thirst can be mistaken as hunger
• Keep healthy options accessible
• Mindful snacking
• Watch your portions
• What is a healthy snack?

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What does a healthy snack look like?

• Unprocessed if possible
• Contains some protein
• dairy
• nuts/seeds
• Easily accessible

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Snack ideas and after school

• Cold corn on the cob
• Left over pizza slice
• Mini corn fritters
• Creamed rice
• Rice cakes
• Chunky cereals
• Homemade popcorn
• Homemade healthy muffins
• Snow peas, cherry tomatoes, cheese cubes

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Tip 3 Shopping Smarter

• Tools
• List
• Food Switch smartphone app
• Online
• Health and Nutrition Claims
• Packaging information
• Endorsements

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Core foods on the outside
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Food Choice Apps
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On-pack
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Tip 4 Set Healthy Habits

• Listening to hunger cues
• Environment
• Numerous offerings
• Fussy vs problem feeder
• Wide variety
• Unprocessed foods
• Role modelling

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Managing a FUSSY eater

• Milkoholics - Dont fill up little tummies with
  milk
• Avoid using dessert as a bribe to finish dinner
• Introduce wide range of tastes and textures early
• Fussy / picky eater vs problem feeder

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Lunches mix match!

• GOOD COMBO Bread/cereals 1 lean meat/fish/egg
  1 dairy 1 fruit 1 veg

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Adding interest at Lunch

• Vary the bread each week
• Week 1 Wraps or Pita
• Week 2 Rolls
• Week 3 Crackers
• Week 4 Regular sandwiches
• Mix up the fruit
• Fresh, canned, tubs, dried
• Different dairy
• Yogurts, cheese triangles, sliced cheese

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Food models
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Getting Kids (and adults) to eat more veges

• Establish a vege garden
• Meatballs or meat loaf Add grated zucchini,
  carrot, potato and onion.
• Bolognese sauce - Add mashed pumpkin for
  delicious smoothness.
• Make muffins and cakes with fruit puree, grated
  carrot or zucchini, mashed kumara or pumpkin.
• Pizza toppings mix veges with cheese
• Smoothies with milk, baby spinach, banana,
  berries

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Tip 5 Make food fun
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Case study

• Family of 5
• Dad, works full-time long hours
• Mum works part-time
• 3 kids aged 5, 7 and 10
• Currently eating takeaways 3-4 times per week due
  to lack of time
• Supermarket shop once a week mainly processed,
  packaged foods
• Minimum exercise by parents as always tired
• Kids spend much of their spare time on computer
  and snacking

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Any questions?
88 Jervois Road, Ponsonby, Auckland Tel 09 948
7999 Email info_at_missionnutrition.co.nz Wed
www.missionnutrition.co.nz