A Modern Solution to Obesity

Ways toEnhanceChildren’s Activity andNutrition

What is the “We Can” Program?A national public education program to prevent

overweight and obesity [National Heart, Lung, and Blood Institute of the NIH]

In collaboration with CATCH Kids Club – grades K-5 [Child and Adolescent Trial

for Cardiovascular Health] [NHLBI funded program]Media-Smart Youth: Eat, Think, and Be Active! Program –

tweens/teens 11-13 years old [funded by NICHHD]SMART program – 3rd and 4th grades [Student Media

Awareness to Reduce Television [developed at Stanford Prevention Research Center]

Why is THIS one different????Research [“evidence”] basedFocused on the family, Centered within the communityFlexible Action-oriented [first you “learn”, then you “live”]Geared for life, not for a while!Broad-based

Food choicesPhysical activityScreen time

The problem just keeps growing

65% of US adults are overweight or obese

17% of children ages 6-19 years old are overweight and another 17% are at risk for overweightRate has doubled for

children aged 2-5 yRate has tripled for children

aged 6-11 y and 12-19 yRates even higher for

certain minority groups

Who is targeted?Children ages 8-13 yTheir parents, caretakers

[“gatekeepers” and role models]

On the way to health!!!

Program OptionsYouth ProgramsParent ProgramsCommunity Events

Youth ProgramsCATCH Kids ClubMedia Smart YouthStudent Media

Awareness to Reduce Television [S.M.A.R.T.]

The Power of ChoiceJumpstartPlanet Health

Join with successful partners

Parent ProgramsWe Can! Energize

our FamiliesSix lesson

programPrimary

emphasis is on energy balance and healthy weight

Community Events/PartnersRecreation centers

and parksFaith based

organizationsSchool based groupsCommunity based

organizationsHealth care providersUniversities

Arizona Community PartnersCardiac Care

Cottonwood, Arizona 86326Banner Desert Medical Center

Mesa, Arizona 85202Ahwatukee Foothills YMCA

Phoenix, Arizona 85048Queen Creek Elementary School

Queen Creek, Arizona 85242Drachman Montessori K-6 Magnet School

Tucson, Arizona 85701Partners for Active, Healthy Children

Nutritional SciencesTuscon, Arizona 85718

University of ArizonaPediatric Pulmonary CenterTucson, Arizona 85724

Parent Program: We Can! Energize Our FamiliesFour 90-minute sessions

Getting started on energizing familiesEnergy Balance: Reaching and Maintaining a

healthy weightManaging Energy In: What to feed my familyMaximizing Energy Out: Less sit, more fit!

Session One: Eat Healthier, Save MoneyPlan aheadShop the adsUse what you haveGo it alone!Use label informationAll fruits/veggies countWatch where you’re

spending those $$!

Session One: Help your children eat wellBe a good role modelInvolve children in

decisions and activitiesMake gradual changesMake life easy on them!Don’t bring temptation

into the house

Session Two: Portion DistortionTHEN [1980s] NOW [2000s]Popcorn 270

kcalCaesar salad 390

kcalFrench fries 210

kcal

Popcorn 630 kcal

Caesar salad 790 kcal

French fries 610 kcal

Portion Distortion, continued    Bagel 3'' 140 kcal

Bagel 6'' 350 kcal Cheeseburger 1

333 kcal Cheeseburger 1

590 kcal Spaghetti w/meatballs 500 kcal Spaghetti w/meatballs 1,020 kcal Soda 6.5 ounces 85 kcal Soda 20 ounces 250 kcal Blueberry muffin 1.5 oz210 kcal Blueberry muffin 5 oz 500 kcal

Session Two: Sensible SnacksAim for 100 kcal or lessFocus on fresh fruitsVary those raw veggiesSimple cereals are super!“Milk” those dairy for all

they’re worth

Session Two: Make Your MoveThink of the possibilitiesDevelop an action planFollow throughBring along a crowd!

Session Three: Feeding my Family Plan your meals and

snacksPlan your food purchasesPlan your food

preparationPlan your portionsPlan for eating out

Healthy Grains: Good to Go!Rice or noodles

(spaghetti, macaroni, etc.)

Pasta with red sauce (marinara)

Pasta with vegetables (primavera)

Bran flakes, crispy rice, etc.    

Cooked grits or oatmeal    

Reduced-fat granola      

Darling Dairy!Go low-fat or no-fatGive credit where credit is

due [puddings, smoothies]Lower the bar slowly [full

fat, 2%, 1%, skim]

Protein Power without the Pooch!Low-fat cold cuts (95 to

97% fat-free Lower-fat hot dogs Canadian bacon or lean

ham Extra lean ground beef Chicken or turkey without

skin (white meat) Water-packed tuna Beef (round, loin) Pork tenderloin or trimmed,

lean smoked ham Fish or shellfish, unbreaded

(fresh, frozen, canned in water)

Carbs to CrunchHard french rolls, crusty

wheat breads English muffins, bagelsLow-fat crackers (choose

lower in sodium)     Whole grain crackers

(choose lower in sodium) Cake (angel food,

gingerbread) Naturally low/no fat

cookies (graham crackers, ginger snaps, fig bars, animal crackers)

Power Packed ProduceAny form fitsGo crazy with colorLook for local

sourcesGrow your own

Snacks for SuccessPopcorn (air-popped or light microwave),

pretzelsFresh or dried fruits, vegetables Frozen yogurt, frozen fruit or chocolate

pudding bars Custards or puddings (made with skim milk)

Going down, down, downChoose foods and food

preparation techniques that are lower in fat

Limit foods that are high in sugar

Limit your use of added sugars

Don’t believe all that you read!!!

Fat-Free or Reduced-Fat “Savings”Reduced-fat peanut butter, 2 T 187 Regular peanut butter, 2 T 191 Reduced fat chocolate chip cookies, 3 cookies 118 Regular chocolate chip cookies, 3 cookies 142 Fat free fig cookies, 2 cookies 102 Regular fig cookies, 2 cookies 111 Light vanilla ice cream, fat, 1/2 cup 111 Regular vanilla ice cream, fat, 1/2 cup 133

“Savings”Lowfat granola cereal, approx. 1/2 cup 213 Regular granola cereal, approx. 1/2 cup 257 Lowfat blueberry muffin, 1 small 131 Regular blueberry muffin, 1 small 138 Baked tortilla chips, 1 oz. 113

Regular tortilla chips, 1 oz. 143

Lowfat cereal bar, 1 bar (1.3 oz.) 130 Regular cereal bar, 1 bar (1.3 oz.) 140

Easy Ways to “Cut the Fat”Fat-free or low-fat milk/yogurt rather than whole Fat-free or low-fat sour cream rather than regularRemove visible fat from poultry or meat Serve foods without butter, gravy, or high fat sauces Offer salad dressing "on the side" Mustard and low-fat mayo rather than regular mayoSalsa, not guacamole and sour creamGrilled, steamed, stir-fried foods not deep-fat fried

Go, Slow, and Whoa FoodsGO:

Go for colorGo for sensationGo for variety

SLOW:Slow your use of high fat, high sugar foodsSlow your snack attacksSlow your visits to fast food restaurants

WHOA:Save fried foods, sweet treats, and high fat foods for very

special occasions

Menu Magic for Healthy Diets: Cues for Healthy Restaurant Meals

steamed garden fresh broiled grilledbaked roasted poached lightly sautéed or stir-

fried

Session Four: “ACTION”!!!!Increase family

and personal action time

Reduce screen time

Increase family action timePut everyone to work!!

Cleaning is the cure.Walk those petsJoin in community

volunteer effortsExplore your surroundingsStart a new family

traditionTreasure those moments

Downsize the Screen TimeKnow how much screen

time, active time your family is getting.

Talk to your family. Set limits on screen time. Minimize the influence of

TV in the home. Make meal time, family

time. Provide other options

and alternatives.. Set a good example. Don't use TV to reward

or punish a child. Make screen time, active

time.

Bringing It All TogetherMake a commitmentCreative a supportive networkDefine and set realistic personal and family goalsBe preparedLearn how to handle roadblocks, setbacks, challengesTrack progressReward all successes

My Challenge to You!!!Take what you have

learned and put it into action

Use what you have learned and implement ONE POSITIVE CHANGE during today’s lunch

Rewards will be offered to those who are successful!