Start with Small Changes

March 27, 2017

Happy family having roast chicken dinner at table

The aim of the 2017 National Nutrition Month® is to inspire everyone to start with small changes toward a healthful eating style – one forkful at a time. Choosing healthier food options is important; however, to make sure the choices become a healthy habit, it is also important to recognize other factors that cause less healthful eating.

The CDC has identified habits that may be leading some of us to overeat. Below, look at and highlight the common the eating habits that may be leading you to overeat and to weight gain.

  • Eating too fast
  • Always cleaning your plate
  • Eating when not hungry
  • Eating while standing up (may lead to eating mindlessly or too quickly)
  • Always eating dessert
  • Skipping meals (or maybe just breakfast)

The next step is finding the small changes that work for us. The CDC’s Improving Your Eating Habits suggestions include:

  • Turning off the TV – It is too easy to get distracted which results in overeating and missing out on enjoying each bite of food.
  • Supporting family members – It is easier if family members join in and encourage progress towards healthier habits.
  • Eating slowly – When eating too fast, it is hard to tell when hunger stops and feeling full begins.
  • Out of the package and on to the plate – Studies show we eat much more when snacking out of a multi-serving bag or a box.
  • Set times for snacks – There is nothing wrong with a planned healthy snack. Without set snack times, there is a tendency to eat when bored.

Student reaching for healthy food in school cafeteria

Schools are working to improve appeal for healthier food choices.

The USDA Food and Nutrition Service published a great tool to help schools rejuvenate cafeterias with colorful fruits and vegetables. The toolkit, Fruits & Vegetables Galore: Helping Kids Eat More, provides excellent downloadable resources.

Tips start with creating a plan, getting “buy in” and taking the lead to address a national health problem. There is a whole resource devoted to creating meal appeal.

Other resources provide:

  • Detail for setting up salad bars, prepared salads
  • Marketing and training
  • Developing quality food service

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It has been reported that eating more fruits and vegetables may boost psychological well-being. New research now shows there can be a boost in motivation and vitality in as little as two weeks. That news provides an even greater incentive to include fruit and vegetable intake among the small changes to which we are aspiring during National Nutrition Month®.

Teachers and youth leaders are daily role models for kids. The personal changes made related to healthy eating habits can provide a positive influence in ways you may have not even considered! With these fun and positive employee wellness suggestions, start with fruits and veggies to enhance or develop healthy modeling at your school or program.

  • Place simple fruit and vegetable messages in the staff room and hallways.
  • Take photos of staff with their favorite fruit or vegetable and post. Encourage staff to share how they like to eat it and if there is a favorite recipe of theirs.
  • Have staff share ideas to add more fruits and vegetables to their day. Such as:
    • adding fruit to dry or cooked cereal
    • putting extra vegetables in soups or casseroles or on pizza
    • adding fresh fruits to yogurt
    • making a fruit or vegetable a part of a snack

For the amount of fruits and vegetables recommended for adults each day, refer to MyPlate Daily Checklist. Recommendations vary according to daily calorie needs. For many adults that is around 2 cups of fruit and 3 cups of vegetables each day.

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This week’s conversation during National Nutrition Month® is to challenge you to “Put Your Best Fork Forward” when you are away from home. Whether you are making choices in restaurants, convenience stores or from vending and concession stands, we are often tempted by large portions of high fat and sugary snacks.

There are a number of choices you can make for a healthier meal that you can thoroughly enjoy. Here are some ideas to “meet the challenge.”

  • At fast food restaurants, choose the junior or smaller sandwich, share the small fries, and choose water or a small drink.
  • Going out for pizza? Enjoy the thin crust with extra veggies.
  • At “order from your table” restaurants, share an entrée or choose a smaller portion entree option if it is available. Skip the fried foods and creamy sauces. Choose salad with a light vinaigrette dressing on the side.
  • When stopping at a convenience store, stick with the small snack bags of nuts, yogurt, string cheese sticks, whole grain cereal cups, whole grain granola bars, fresh fruits and baby carrots.

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You’re invited! Mark your calendars and sign up for an inspiring March 7th webinar, Making Healthy Eating a Habit… Anywhere Kids Live, Learn, Work and Play. This one hour webinar will be presented by Vickie L. James, Registered, Licensed Dietitian Nutritionist and the creator of the award winning Healthy Kids Challenge, now an integral part of School Specialty and SPARK programs. There is no cost.

Please join us to get some simple tips and ideas for integrating nutrition education into kids’ daily world. From classroom to PE, after school and community youth programs, you’ll find SPARK nutrition education resources your “go to” guide for healthy eating for kids!

Attendees will:

  • Understand the value and need for nutrition education for kids.
  • Discover simple ways to implement nutrition education into existing curriculum and youth programs.
  • Learn “edu-tainment” tips to make nutrition education fun for kids.
  • Discover how Healthy Kids Challenge nutrition education materials available through SPARK can be a valuable guide for your teaching needs.

Learn how you can be part of the healthy solution team for child nutrition!

Highlights include answers to questions like:

  • WHERE and HOW do I teach nutrition education?
  • Where can nutrition education find a home? How to deal with the time, tools and other issues.
  • Are you equipped? Understanding quick, simple ways to teach nutrition education in an integrated approach throughout the school day, or in youth programs.

When: Tuesday, March 7th, at 5pm Pacific, 8pm Eastern *Note the special time at 5pm Pacific*

Who: Grades K-8 classroom teachers and administrators, PE specialists, health and science teachers, school food service managers, school wellness council members and after school, summer camp, and youth program teachers and staff.

Duration: 60 Minutes

Cost: Free

Sign up: https://attendee.gotowebinar.com/register/8780966321799780609

National Nutrition Month

February 20, 2017

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Next month is National Nutrition® Month. If you haven’t had time to plan and implement the suggestions provided in each of the February WOWS Newsletters for American Heart Month, there is good news. All of the “mini lessons” are appropriate to use during National Nutrition Month, too.

To summarize last month’s Healthy Kids Challenge Newsletter and Blog content:

  1. Ideas to create awareness of the importance of making choices for a healthier heart.
  2. Talking points and “mini lesson” ideas for each of the Healthy6 Habits that contribute to healthier hearts.
  3. Tips for healthy Valentine’s Day parties.
  4. Actions for practices, policies and environments that support choices for healthy hearts.

What are Your Smart Servings?

February 13, 2017

Too many apples

For this week’s recognition of American Heart Month, the Healthy Kids Challenge WOWS Newsletter points out that we are not being heart smart when we fall for “Portion Distortion.” Bigger servings can mean too much of everything – including calories, sugar and fat – all things that can impact heart health.

“More and less” is a simple concept that many Americans can use to develop healthier habits. Let’s look at the stats to see how to apply the concept.

Need for More
We know that physical activity and eating fruits and veggies are heart healthy habits. However, recent CDC and Dietary Guidelines for Americans 2015 quoted “stats” show that we haven’t been making the grade:

  • Half of the total U.S. population consumed less than 1 cup of fruit and less than 1.5 cups of vegetables daily.
  • 76% of the U.S. population did not meet fruit intake recommendations, and 87% did not meet vegetable intake recommendations.
  • 51% of adults 18 years of age and over do not meet Physical Activity Guidelines for aerobic physical activity.
  • 79% of adults 18 years of age and over do not meet the Physical Activity Guidelines for both aerobic physical and muscle-strengthening activity.

Need for Less

  • In 2007-2010, Americans over-consumed added sugars and solid fats, which are high in calories.
  • Added sugars account on average for almost 270 calories, or more than 13 percent of calories per day in the U.S. population. Teens and men consume the most added sugars.
  • Solid fats consumed as part of foods or added to foods, account for more than 325 calories or more than 16 percent of calories per day, on average for the U.S. population, but provide few nutrients.
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