the

1
the
FOOD
Pyramid

• Eating Right Every Day

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NUTRITIONAL TOPIC

• WHAT YOU NEED TO KNOW
• PEDIATRIC MEDICAL CENTER
• MIAMI SPRINGS-DORAL OFFICE
• JORGE A DE DIEGO MD

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DEBEMOS COMER SALUDABLEMENTE

• Y
• VIVIR SANAMENTE
• HAGA EJERCICIOS
• MANTENGANSE ACTIVOS PRESTEN ATENCION A LA
  PRESENTACION Y TOMEN NOTAS

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MANTENGASE ACTIVOUSTED Y SUS HIJOS

• HAGA CAMBIOS SALUDABLES EN SU VIDA COTIDIANA

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EATING RIGHT EVERY DAY

• Make smart choices from every food group.
• Find your balance between food and physical
  activity.
• Get the most nutrition out of calories.

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COMA SALUDABLEMENTE TODOS LOS DIAS

• FRUTAS Y VEGETALES
• SIGA LA PIRAMIDE ALIMENTICIA

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SIGA LAS INDICACIONES ALIMENTICIAS

• DEL DEPARTAMENTO DE DROGAS Y ALIMENTOS
• FOOD AND DRUG ADMINISTRATION Y DEL CDC O CENTRO
  DE CONTROL DE ENFERMEDADES. VIVA UNA VIDA SANA

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VIDA SANA

• MENTE SANA , CUERPO SANO

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CONSIDERE

• NUESTRO PROGRAMA DE CONTROL DE PESO
• PERDER PESO ES UNA TRAYECTORIA Y NO ES FACIL
• PERO LO PUEDE HACER

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The Food Pyramid
Fats, Oils SweetsUSE SPARINGLY
Milk, Yogurt Cheese Group2-3 SERVINGS
Meat, Poultry, Fish, Dry Beans, Eggs Nuts
Group2-3 SERVINGS
Vegetable Group3-5 SERVINGS
Fruit Group2-4 SERVINGS
Bread, Cereal, Rice Pasta Group6-11 SERVINGS
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NO HAGA DIETASCOMO LA DE LA SOPA O DIETAS
FADCOMO INTELIGENTEMENTE

• VAYA A UN LUGAR QUE LES INDIQUEN Y SIGAN UNA
  PAUTA QUE LOS AYUDE A ESA LARGA JORNADA DE
  CONTROL DE PESO. MANTENGA UNA VIDA ACTIVA Y SANA

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FRUITS

• 5 a day is the recommended dietary intake of
  fruits and vegetables for healthy Americans.
• Fruits and vegetables are excellent sources of
  vitamins and minerals essential for human health.
• A diet rich in fruits and vegetables may reduce
  the risk of certain chronic diseases.
• The national cancer institute recommends the
  following
• At least one vitamin A rich fruit and vegetable
  such as mangoes and avocados.
• At least one vitaminC rich fruit and vegetable.
• At least one high fiber rich fruit and vegetable.
• Several servings of cruciferous vegatables a week
  such as,cabbage,brusell sprouts. brocholli

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VEGETABLES

• All fruits and vegetables count towards the 5 a
  day goal. Whether they are fresh,dried or canned.
• Minimum of one serving a day of one rich vitamin
  A.such as carrots,collards,leaf lettuce,mustard
  greens,pumpkin,spinach,romaine lettuce.
• One serving a day of rich vitamin C bell
  peppers,brocolli,brussel sprouts,mustard greens.
• One serving a day of rich in Fiber kidney
  beans,navy beans,lima beans,pinto beans.figs
• Few servings a day of cruciferous vegetables
  cauliflower,cabbagebok choy,brussels sprouts.

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MEATS,BEANS AND NUTS

• Choose lean meats and poutry. One gram of protein
  contains 4 calories.
• Make half of your grains whole-grain
  cereals,breads,crackers,rice,or pasta every day.
  One ounce is a slice of bread,1 cup of breakfast
  cereal,1/2 cup of cooked rice or pasta.whole
  grains wheat,rice,oats.
• A healthy eating plan
• 1. emphasize fruits,vegetables,whole grains and
  fat free or low fat milk and milk products.
• 2. include lean meats,poultry,fish,beans,eggs and
  nuts.
• 3.low in saturated fats,trans fat,choleterol,salt,
  and added sugars.

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MILK,YOGURT AND CHEESE

• Get your calcium rich foods
• Get 3 cups of low fat or fat free milk. Or an
  equivalent ammount of low fat yogurt and or low
  fat cheese.
• 11/2 ounces of cheese equals one cup of milk a
  day.
• For children aged 2 to 8 years of age. It is 2
  cups of milk. If by any chance you cannot consume
  milk,choose lactose free milk and/or calcium
  fortified food and beverages.
• Encourage children to list foods that they like
  from this food group.

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BREAD AND PASTA GROUP

• One gram of carbohydrates equals 4 calories.
• They should provide 50-60 of daily calories
  ingested.
• Carbohydrates have the greates impact in blood
  sugar.
• Complex carbohydrates found in whole grains and
  vegetables are preferred over those found in
  starch rich foods such as pastas,white flour
  products and potatoes.
• Simple catbohydrates ( sugars) sucrose and
  fructuose.
• Sucrose or table sugar has been associated with
  high triglycerides and harmful cholesterol
  levels.Fructuose is the sugar molecule found in
  fruits. Evrything in moderation. A highsugar
  intake sodas,fruit juices,sweetened beverages is
  related with obesity trends

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FATS,OILS AND SWEETS

• All fats , whether good or bad are high in
  calories. 1 gram of fat equals 9 calories. One
  teaspoon of oil,butter,or other fats equals about
  five grams of fat.
• We should replace saturated or animal fats and
  transfatty acids with unsaturated fats from plant
  and fish oils. Most of the cholesterol in the
  body does not come from food but is produced by
  the liver which is stimulated by saturated fats.
• Harmful fats reduce the saturated and trans
  fatty acids from your diet.High fat meals are
  associated with sudden surges in triglycerides
  levels and other lipids along with impaired blood
  flow in the arteries to the heart. Transfatty
  acids or hydrogenated are found in margarine and
  others.check your food labels.

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FAT FACTS

• Beneficial fats and oild
• We should emphasize that fat is essential for our
  health, and fat is essential for healthy
  development of children.
• Polyunsaturated fats are found in
  sunflower,safflower,corn,cottonseed oils and
  fish.
• Monounsaturated fats are mostly present in
  olive,canola,and peanut oils and in most nuts.
• Canola oil is the most unsaturated of all fats.
• Omega 3 fatty acids found in fish oil and plants.
  Evidence suggest that they have significant
  benefits to the heart. Stdies have reported heart
  protection from flaxseed supplements and also
  from nuts, such as almonds,macadamia and walnuts.
  We must be aware though that nuts are not low
  calorie snacks,

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OBESITY IN CHILDREN

• Has reached epidemic proportions.
• Tips
• The first goal and the usual recommendation is
  for kids to just stop gaining weight,and then, as
  they get taller they can grow into their weight.
• Remember if we gain a pound is equal 3,500
  calories. So, in order to lose a pound a week,
  the person has to eat 500 fewer calories a day.
  Or, burn 500 calories a day exercising.
• What are 250 calories
• A piece of cake 250 calories.
• 4 cookies 250 calories.
• 30 minutes of brisk walking 250 calories.

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PREVENTION TIPS IN CHILDHOOD

• Unhealthy eating lack of physical activity
  obesity
• Limit the number of calories a child drinks
• Limit the ammount of milk drank. Everything is
  moderation is good.
• Avoid frequent fast food meals.
• Do not force your child to clean up the plate.
  They should stop when they feel or are full.
• Encourage regular exercise and physical activity
  each day.
• Set limits in watching TV, playing computers and
  video games.
• Avoid children eating while watching television.
• Do not restrict, offer a healthy diet with 3
  healthy meals. Lots of fruits and vegetables. 5
  a Day.

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PARENTS SHALL BE ROLE MODELS

• Parents shall eat healthy diets and exercise
  regurlarly.
• Parents should keep in mind that a healthy diet
  is
• A. low in saturated fats.
• B. low in cholesterol (
• C. moderation in total fat intake. Avoiding
  saturated and trans fatty acids ( , than 30-35
  of daily caloric intake )
• What about if parents do not want to eat healthy
  and exercise.
• The philosophy is that parents should not ask of
  their child anything they are not willing to do
  themselves.

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SNACKS

• Snacking is a major pastime in the american
  family and specially children. It is so much that
  nearly ¼ of the kids daily energy intake comes
  from nibbling between meals. Type of snacks and
  portion sizes are important. As parents you
  should get kids interested in healthy snacks
  choices. As a rule of thumb
• Toddlers and preschoolers ( 1-6years) offer
  about 1 tablespoon serving for each year of
  age.Ex. 1 tablespoon serving for each year. 4
  tablespoons of yogurt for a 4 year old.
• School age children ( 7-12 years old). During
  this period,children begin choosing their own
  snacks. Stock up on healthy snacks low fat,fat
  free milk,fat free pudding snacks,fresh fruits
  and vegetables,dry whole grain cereals.
• Limit the ammount of fruit juices your child
  consumes a day. They are high in calories.
• Healthy snacking habits are learned in childhood
  and have lifelong lasting effects..parents play a
  major role between healthy and unhealthy snacks.

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EAT WELL AND STAY HEALTHY!

• Encourage children to keep a daily food diary for
  a week, and to eat their favorite foods in each
  group to meet the daily requirements.
• Obese children have an increased prevalence of
  hypertension,respiratory problems,hyperlipidemia,b
  one and joint difficulties,hyperinsulinemia and
  irregular periods.
• The psychological disadvantages of an overweight
  child includes peer teasing,scholastic
  discrimination,low self esteem and negative body
  image.

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CONSEQUENCES

• Weight difficulties in children and adolescents
  are highly treateable when a family based
  approach is used.
• Studies have shown that if a treatment includes
  the parents and it focus on the familys
  lifestyle and communication,weight loss is
  maintained on the average at five and ten years
  follow up

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CONCLUSION

• Parents shall get involved with their children in
  educating healthy lifestyles, it will pay off in
  the long run.
• Encourage children to do research on any new
  finding about food and health.
• Encourage children to keep a food dairy as well
  as an exercise and physical activity dairy.
• Remember what Freud said he believed anxiety
  about body shape was a symptom of depression,
  slimming is mind over matter.

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START A NEW BEGINNING

• EAT HEALTHY
• BE ACTIVE