Myth Busters For Parents What every parent needs

Myth Busters. For Parents. What every parent needs to know about nutrition and physical activity. 1

Making the Message Clear By Busting Nutrition and Fitness Myths: Myth # 1 It’s impossible to know how many calories I need and even if I did, it’s too hard to keep track. Myth # 2 I don’t have time to exercise. Myth # 3 A clean plate is a happy plate.

Making the Message Clear Myth # 4 My kids won’t eat that. Myth # 5 A balanced diet is eating ½ healthy foods and ½ not-so-healthy foods.

Know Your Number Myth # 1: It’s impossible to know how many calories I need and even if I did, it’s too hard to keep track. Myth Buster: You can Know Your Number! Learning how many calories you should consume in a day is a critical first step in managing your weight.

Know Your Number Calorie needs may vary greatly depending on a number of factors like: • • • Age Gender Height Weight Genetics Physical activity

Know Your Number Pop Quiz: Who needs more calories? How much more? • • 24 year old man 6 feet tall weighs 200 pounds exercises heavily most days Calorie needs: 4, 041 • • 24 year old man 6 feet tall weighs 200 pounds sits most of the day Calorie needs: 2, 500

Know Your Number www. choosemyplate. gov Use the Super Tracker To Create Your Profile

Know Your Number Once you know your calorie number, you will know the amounts you need from each food group. For example: Calorie Level 1, 200 1, 400 1, 600 1, 800 2, 000 2, 200 2, 400 Grains 4 oz. 5 oz. 6 oz. 7 oz. 8 oz. Vegetables 1. 5 c. 2. 5 c. 3 c. Fruits 1 c. 1. 5 c. 2 c. Dairy 2 c. 3 c. Protein 3 oz. 4 oz. 5. 5 oz. 6. 5 oz Oils 4 tsp. 5 tsp. 6 tsp. 7 tsp. Discretionary Calorie Allowance 171 132* 195 287 290 362 * This last row includes solid fats from animal products and also added sugars. It is important to keep your “extras” within your range!

My. Plate Know Your Number Balancing Calories • Enjoy your food, but eat less. • Avoid oversized portions. Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers. • Drink water instead of sugary drinks.

Know Your Number Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or lowfat (1%) milk. • Select a variety of lean protein foods.

US Know Your Number Take charge of your weight by balancing calories in with calories out Energy Balance

Fun Stuff Counts Myth #2: I don’t have time to exercise. Myth Buster: Fun Stuff Counts Get active with the family whether it’s soccer in the backyard, dancing to music or taking a walk in your neighborhood. The American College of Sports Medicine is a great resource for exercise guidelines www. acsm. org

Fun Stuff Counts Time with Your Family can be Active Time! Fun things to do with your family: • Hopscotch • Hula hoop • Family scavenger hunt • Walk the dog • Tag • Family bike ride • Tennis • Swim • Active video games • Dance • Catch • Bowl • Hike • Fun run

Fun Stuff Counts • • • Take the stairs Park far away Walk at breaks and lunch Walk or bike to work Shop Wash the dog Do yard work and house cleaning Cook family meals Do dishes Go outside and play Download the free Every Step Counts Fact Sheet at: www. scandpg. org

Small Steps = Big Changes Myth # 3: A Clean Plate is A Happy Plate Myth Buster: Small Steps = Big Changes Serve smaller portions to help curb calories and keep your weight on the right track.

Small Steps = Big Changes Pop Quiz: Which meal has the most calories? How much more? 376 calories Smaller, but plenty big enough. You won’t go hungry with this choice! OR 2, 380 calories

Small Steps = Big Changes • Order “Enjoy your appetizer. Your • Share Yourcourse main is on • Use a its way. ” • • • a small size a meal smaller plate Use a smaller glass Make half your plate fruits “Enjoy your appetizer. and vegetables Your main course is on its way. ” Leave some space on your plate Stop eating when you’re full Eat slowly Savor the flavor

Be a Role Model for Your Children Myth # 4: My kids won’t eat that. Myth Buster: Be a Role Model for Your Children Show your family how to savor their favorite highercalorie foods and beverages, occasionally, by enjoying smaller portions together.

Be a Role Model for Your Children • Eat a variety of healthy foods • Introduce new vegetables and repeat some (don’t assume they won’t like them) • Enjoy favorite higher calorie foods in smaller amounts, occasionally • Involve children in meal planning and preparation • Don’t withhold food as punishment • Don’t use sweets as a reward • Enjoy family meals • Practice what you preach

Base Your Plate on Nutrient-Rich Foods Myth #5: A balanced diet is eating ½ healthy foods and ½ not-so-healthy foods. Myth Buster: Base Your Plate on Nutrient Rich Foods

Base Your Plate on Nutrient-Rich Foods = Base Your Plate and Your Day On: Solid Nutrition

Base Your Plate on Nutrient-Rich Foods Fruits and Vegetables: • Vitamin A for healthy eyesight, especially in the dark; nice hair and skin • Vitamin C for healthy immune system and healing cuts and bruises • Fiber for healthy digestive system and feeling full Grains: • Carbohydrates for energy • Whole grains provide fiber for healthy digestive system and feeling full Milk: • Calcium and Vitamin D for strong bones and teeth Protein: • Protein for strong muscles, healthy hair and nails and for feeling fuller longer

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Letting Go of Healthy Eating Myths! Myth Busters: Number 1. Know Your _______ Counts 2. Fun Stuff _______ Steps Changes 3. Small _______ = Big ____ Role Model for Your Children 4. Be a _____ Nutrient Rich Foods 5. Base Your Plate on ______

www. kidseatright. org Reference: Optimal Messages to Motivate Change and Put the Dietary Guidelines for Americans into Practice Manuscript Text, 2012.

Looking for more great tips? Visit www. kidseatright. org for more tips, articles, and recipes! Looking for a Registered Dietitian? It’s easy. Go to www. eatright. org and click, “Find a Registered Dietitian. ” You can narrow your search by zip code and specialty area, such as sports nutrition, pediatric nutrition, or heart health. Content expertise contributed by: