Healthy Eating for Families

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Healthy Eating for Families
Barbara Ruhs, MS, RD Nutritionist
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Goals for today

• Good nutrition starts At home
• There are NO good or bad foods, there ARE
  better choices

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Overview

• Exercise Making Healthy Choices
• Healthy Eating Tips Strategies

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Making Healthy ChoicesFood Model Exercise
Order food models from lowest to highest content
of

• Fat
• Dietary Recommendation? Why?
• Types of fat
• How many calories in 1 g
• Calcium
• Dietary Recommendation?
• Sources
• Why do we care?

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Fat content (high to low)

• 29 grams - Fish sandwich with cheese
• 22 grams - Macaroni cheese
• 20 grams - Cheeseburger
• 15 grams - Peanut Butter and Jelly
• 7 grams - Roast Chicken with skin
• 6 grams - Pizza (check out the size!)
• 5 grams - Turkey sandwich

lt30 total calories in the diet should come from
fat
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Calcium (high to low)

• 43 Tofu
• 42 Yogurt
• 30 Milk
• 28 FORTIFIED orange juice
• 10 Frozen yogurt
• 8 cottage cheese
• broccoli

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Healthy Eating Tips for Families

• Family Meal times (turn off the TV)
• Make breakfast a habit
• Offer healthy choices (variety exposure)
• At least 5 fruits/vegetables each day (fiber)
• Choose low fat milk for strong bones!
• Consider School Meals (Breakfast, Lunch)
• Limit fast foods or modify to improve quality
• All foods can fit with moderation variety

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Tools for Healthy Eating

• Food Guide Pyramid
• Serving Sizes - BEWARE!
• Read Food Labels (Fat, Sugar, Fiber)
• Regular Physical Activity

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Resources

• American Dietetic Association
• www.eatright.org
• Tufts Nutrition Navigator
• http//navigator.tufts.edu

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Contact Information

• Barbara Ruhs, MS, RD
• Registered Licensed Nutritionist/Dietitian
• Phone [phone]
• Email brr3_at_cornell.edu
• Info_at_neighborhoodnutrition.com