Overall Wellness Family Affair 1130 with

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EMPOWERMENT THROUGH EDUCATION Overall Wellness: It’s a Family Affair from eXtension.org Ohio State University Extension embraces human diversity and is committed to ensuring that all research and related educational programs are available to clientele on a nondiscriminatory basis without regard to race, color, religion, sex, age, national origin, sexual orientation, gender identity or expression, disability, or veteran status. This statement is in accordance with United States Civil Rights Laws and the USDA. Keith L. Smith, Associate Vice President for Agricultural Administration; Associate Dean, College of Food, Agricultural, and Environmental Sciences; Director, Ohio State University Extension and Gist Chair in Extension Education and Leadership. TDD No. 800-589-8292 (Ohio only) or 614-292-1868.

In this lesson, you will: : 

In this lesson, you will: Identify the relationship between obesity and the risk for major diseases Compare MyPyramid and commonly eaten serving sizes Identify at least three ways to improve overall nutrition Choose to eat healthier snacks Choose at least one type of physical activity to increase the amount of daily activity level Make at least 3 behavior changes that will be incorporated into the family meal planning & eating patterns

The Facts: : 

The Facts: According to the Centers for Disease Control (CDC) In 2008, 63.2% of U.S. adults were overweight or obese and 26.7% were obese. The prevalence of overweight among children and adolescents has increased dramatically in recent years. There has been a 45% increase since 1994.

Health Effects of Childhood Obesity : 

Health Effects of Childhood Obesity Type 2 Diabetes High Blood Pressure High Blood Cholesterol Asthma Sleep Apnea Low Self-Esteem

Weight-Related Conditions in Adults : 

Weight-Related Conditions in Adults Osteoarthritis Varicose Veins Fallen Arches Respiratory Problems Low Self Esteem Issues

5 areas where we can help our families live healthy lives: : 

5 areas where we can help our families live healthy lives: Knowing the correct serving sizes to feed you and your family Preparing healthy meals Making sure your snacks are healthy Making sure that mealtime behaviors promote health and wellness for your family And keeping physically active as a family

Recommended Servings in an Adult Meal Plan: : 

Recommended Servings in an Adult Meal Plan: Based on an adult’s 2000 calorie diet

Recommended Servings in a Meal Plan for a Child: : 

Recommended Servings in a Meal Plan for a Child: Based on an child’s 1800 calorie diet

Meal Preparation: : 

Meal Preparation: Plan meals in advance. Serve reasonable portions and keep second servings small. Include more fruits, vegetables, and whole grains in your meals daily to benefit from a variety of vitamins, minerals, fiber, and other nutrients. Prepare lower fat meals. Limit added sugars.

Lower-fat Cooking Options: : 

Lower-fat Cooking Options: Baking Grilling or broiling Steaming Roasting Microwave cooking Braising or stewing Sautéing or stir frying

Select Lower-fat Ingredients: : 

Select Lower-fat Ingredients: 2%, 1% or nonfat milk, and dairy products made with low fat milk instead of whole milk. Leaner varieties of meat, and trim the visible fat off of meat. Light, low-fat or fat-free varieties of salad dressings, mayonnaise, and margarine. Low-fat snacks and desserts such as fruits, vegetables kabobs, baked tortilla chips and salsa, angel food cake, sorbet, and low-fat or fat-free frozen yogurt. (Beware, foods low in fat may be high in sugar. When fat is taken out of products it might be replaced with sugar.)

Select Lower-sugar Ingredients: : 

Select Lower-sugar Ingredients: To keep sugar intake under control, substitute regular soda with water, seltzer, diet soft drinks or low-fat non-fat milk. Choose fruit instead of fruit juice. Select low sugar snacks and desserts: fruits, angel food cake, sorbet, animal crackers, and low-fat or fat-free frozen yogurt, light/low-fat ice cream

Choosing Healthy Snacks: : 

Choosing Healthy Snacks: Fruit Low-fat cheese with low-fat crackers Raw vegetables and low-fat dip High-fiber cereal Angel food cake Low-fat or baked chips with salsa Smoothies Pretzels or air-popped popcorn

Dining Out: : 

Dining Out: Ask for grilled, steamed, baked, broiled, or boiled instead of fried foods. Ask for vegetables (without added sauces) and foods with whole grains. If the food is served with a sauce, ask for non-creamy sauces such as marinara, tomato/basil sauce, light vinegar & oil. Cream based sauces have added fat. Choose low-fat salad dressings; ask for salad dressings "on the side." Drink water or calorie-free beverages instead of soda.

Family Mealtime Behaviors: : 

Family Mealtime Behaviors: Eat together Regular meal schedule Healthy attitudes toward food Turn off the TV/computer:

Physical Activity will: : 

Physical Activity will: Improve heart health Increase bone density Decrease stress Promote better sleep Increase flexibility and balance Help maintain healthy body weight Help protect against diabetes

Fitness Lingo: : 

Fitness Lingo: Cardio-respiratory endurance - increased heart and lung capacity: Aerobic exercises (walking, running, treadmill, jumping rope, biking, dancing) Muscular strength - ability to lift/push an object: Weight lifting, isometrics, pilates, aerobic exercises Muscular endurance - extended use of muscles: Aerobic exercises, weight training, calisthenics Flexibility - moving a joint through a full range of motion: Yoga, tai chi, pilates, ballet

Improving Your Fitness: : 

Improving Your Fitness: Adults need 30 to 90 minutes of daily activity Kids need 60 minutes of daily activity Aim for moderate or vigorous intensity activities Moderate: Cause light sweating, slight to moderate increase in breathing or heart rate Vigorous: Cause heavy sweating, large increase in breathing or heart rate Check with your doctor before starting these activities Wear a pedometer. Aim for 10,000 steps a day.

Keep Active, but Have Fun: : 

Keep Active, but Have Fun: Start a walking group Take walking breaks throughout the day Park farther away in store parking lots Walk or bike for trips less than 1 mile Avoid the drive-through Take the stairs Walk inside (the mall) Turn off the TV and go out to play with the dog or kids Walk while your kids play sports Walk while you are on the phone

Keep Active with Your Family: : 

Keep Active with Your Family: Limit the time spent on sedentary activities: TV, computer or video games Build fitness into daily family activities Go for family bicycle rides or walks around the neighborhood, visit playgrounds, enjoy pick-up games of basketball or kickball Walk your kids to school or to their bus stop Encourage kids to play outside Encourage sports as extracurricular activities Focus on fun, not skill of activity Plan active vacations

Reference: : 

Reference: It’s A Family Affair LessonPrepared by the Faculty/Staff of the Department of Family and Community Health Sciences, Rutgers Cooperative Extension, Rutgers University, New Jersey.