happy healthy families 5 steps to help families eat and feel better every day fiona greig mission...
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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
How can we and our patients lead healthy lifestyles in an unhealthy
environment?
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
Today’s chaotic has become the norm
5 steps to a healthier lifestyle
• Make every meal healthy• Healthy snacking• Shopping smarter• Setting healthy habits now• Make healthy food fun
Case study
Tip #1 Making every meal healthiero Planningo Pantry stapleso Stretching a mealo Homemade vs packeto Try new recipes & cooking
methodso Veges at every mealo Keep tea & coffee to between
mealso Get the kids involved at every
opportunity
Cooking methods and utensils
• Steam Basket• Slow Cooker or Crockpot• Food processor• Smoothie maker• Julienne Peeler • Tortilla baking dish
Pasta sauce comparison
Store bought Homemade
Sugar g/100g
3.3 3.0
Salt mg/100g
395 80
Fatg/100g
1.2 0.9
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)
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?
What does a healthy snack look like?
Unprocessed if possible
Contains some protein dairy nuts/seeds
Easily accessible
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
Tip #3 Shopping Smarter
o Toolso List o Food Switch smartphone appo Online o Health and Nutrition Claimso Packaging informationo Endorsements
Core foods on the outside
Food Choice Apps
On-pack
Tip #4 Set Healthy Habits• Listening to hunger cues• Environment• Numerous offerings• Fussy vs problem feeder• Wide variety• Unprocessed foods• Role modelling
Managing a FUSSY eater
• Milkoholics - Don’t 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
Lunches – mix & match!
• GOOD COMBO = Bread/cereals + 1 lean meat/fish/egg + 1 dairy + 1 fruit + 1 veg
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
Food models
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
Tip #5 Make food fun
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
88 Jervois Road, Ponsonby, AucklandTel: 09 948 7999Email: [email protected]: www.missionnutrition.co.nz
Any questions?