WELLNESS AROUND TRADITIONAL COMMUNITY HEALTH (WATCH)
FAMILY HEALTH NIGHT Welcome to the Wellness Around Traditional Community Health (WATCH) Family Health Night. These are three nights in the semester which are coordinated with established ECE parent teacher nights. Each night is designed to promote the NIH’s Eat, Play, Grow curriculum. One night is dedicated to a specific theme which can be physical activity, nutrition, or a food demonstration. Tonight’s theme is:
NUTRITION The duration of each night depends on the established agenda and can vary due to planned activities and housekeeping. The activities provided serve as a unique interactive experience to include parents and teachers in the child’s health and encourage healthcare providers to attend the family nights as well.
WELLNESS AROUND TRADITIONAL COMMUNITY HEALTH (WATCH) FAMILY HEALTH NIGHT: NUTRITION
SUPPLY CHECKLIST LESSON PLAN
Flow sheet PowerPoint Presentation Food Template Stoplight Template PARENT PACKET
Parent Toolkit Family Health Handout
WATCH Nutrition Calendar
NUTRITION NIGHT - GO, SLOW,WOAH
parent toolkit
STAFF
ALEXIS HAMILTON DENNY MEDICINEBIRD
about watch
A program collaboration of Southern Plains Tribal Health Board (SPTHB), Oklahoma Tribal Epidemiology Center (OKTEC), and University of Oklahoma Health Science Center (OUHSC). WATCH is funded by Centers for Disease Control and Prevention (CDC) Tribal Epidemiology Center Public Health Infrastructure (TECHPHI) grant.
our Goal With each tribal partnership we hope to develop and evaluate a culturally relevant, multi-stakeholder intervention including tribal early care and education programs and clinics to: Create healthy spaces for young children to learn and grow Increase communication and relationships with Parents, Preschools, and Providers (3Ps) Reduce BMI of preschool children Increase healthy behaviors of families
watch parents
PARENTS OF WATCH STUDENTS YOU ARE AN ESSENTI AL COMPONENT I N OUR EFFORT TO ENHANCE THE HEAL TH OF OUR WATCH KI DS. Why Eat Pl ay Gr ow? Eat Pl ay Gr ow i s a heal t h cur r i cul um cr eat ed by Nat i onal I ns t i t ut e of Heal t h ( NI H) and Chi l dr en' s Mus eum of Manhat t an ( CMOM) . Compos ed of l es s ons t hat encour age i nt er act i v e and cr eat i v e mov ement act i v i t i es f or par ent s and chi l dr en age 2- 5 t o make heal t hy nut r i t i on and phy s i cal act i v i t y choi ces .
TONIGHT WE WILL USE THE EAT PLAY GROW LESSON "GO, SLOW, WOAH" TO LEARN THE THREE WE CAN! FOOD CATAGORIES (GO, SLOW AND WOAH) AND HOW TO RECOGNIZE FOODS THAT ARE THE BETTER CHOICES FOR A HEALTHY BODY YOU WILL RECEIVE: NUTRITION CALENDAR GROCERY LIST PLANNER HANDOUTS FOCUSING ON NUTRITION AND A RECIPE CARD
FEEDING YOUR PRESCHOOLER
HOW TO MAKE A MEAL
EXAMPLES OF HOW TO HAVE A BALANCED MEAL ON YOUR PLATE.
GO, SLOW, WOAH FOOD GROUPS
EXAMPLES OF DIFFERENT GO, SLOW,WOAH FOODS IN FOOD GROUPS
PARENT TIPS
HELPFUL HANDOUTS
"GO, SLOW, WOAH" LESSON NOTES
HELPFUL TIPS TO INCLUDE MORE GO FOODS DAILY
TIPS AND TRICKS FROM PICKY EATERS TO SHOPPING AT A FARMERS MARKET
KEY POINTS FROM TONIGHT'S LESSON ON GO, SLOW, AND WOAH FOODS
BUILDING A PLATE WITH ALL FOOD GROUPS IS A GREAT WAY TO STAY HEALTHY AS A FAMILY
IF YOUR CHILD IS PARTICULAR WITH THEIR FOOD, TRY THESE IDEAS:
FARMERS MARKET SHOPPING TIPS Going to the farmers market can be overwhelming if it is a new experience. Enjoy these tips to help you shop. Let us know how your experience went or even let other parents know you went and what to expect.
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PLAN Before leaving home, see what is in season and available. Produce availability changes throughout the year. Knowing what is available will be helpful when shopping so that you are not surprised if something is not available.
MAKE A SHOPPING LIST Having a shopping list, even at a grocery store, is helpful to stay on track. Try to have some ideas ahead of time for meals and ingredients you will want. Tip: Set a spending limit. Have a strategy like buying only a few items, buying produce that is in season, and buying fresh herbs in bigger bunches may cost less. 6
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ARRIVE EARLY Avoid crowds by getting to the market early. By arriving early you will get the best selection of vegetables and fruits.
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STROLL AROUND Walk around the market first, to see all the vendors before buying. Using your strategy and shopping list you can be sure you're making an informed decision.
BYO--- BAGS & CASH Bring your own reusable bags because not all vendors provide bags for you to take home. CASH? Yes, some vendors only accept cash. Remember, some vendors will accept SNAP benefits. Ask about the double up SNAP benefits and if they are participating vendors.
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GET TO KNOW YOUR FARMERS One of the benefits of Farmer's Markets is knowing where your produce and items are coming from allowing you to get to know the farmer or vendor who is providing your items. Build a relationship with them, know where your food comes from
BE SPONTANEOUS Try a new food each time you go!
ASK QUESTIONS Ask the vendor, if you are unsure or want more information. They will have plenty to share and may be able to offer a new recipe or new ways to prepare the item.
Resources: https://www.health.harvard.edu/blog/5-tips-for-the-farmers-market-2018092114850 https://www.pbs.org/food/features/five-tips-farmers-market-shopping/ https://shapeyourfutureok.com/eat-better/farmers-market/tips/
FROM TONIGHT'S "GO, SLOW, WOAH " LESSON
Family Health Handout included in tonight's WATCH materials
-Limit availability of sugarsweetened beverages, and highfat, low nutrient foods in the home -Increase availability of healthy foods in the home
Go, Slow, and Whoa Foods Foods can be categorized into 3 categories to help know how often to eat them Go: Eat anytime! Lowest in fat, sugar, and calories Fruits, vegetables, whole grains, low fat milk Slow: Eat sometimes! Higher in fat, added sugar, and calories Low-fat frozen yogurt, mashed potatoes, 100% orange juice
At-Home Strategies Serve a piece of fruit instead of a cookie Serve water and fatfree and low-fat milk instead of soda or juice Remove tempting WHO or SLOW snacks from the house, and replace with healthy GO foods Remember, if you eat sweets and snacks, eat small amounts and only once in a while
SPREAD OUT YOUR
Whoa: Eat least often! Highest in fat and added sugar French fries, hot dog, pancakes, 100% whole milk, soda
ACTIVITIES OVER THE DAY! FOR EXAMPLE, 20 MINUTES BEFORE BREAKFAST, 30 MINUTES AFTER SCHOOL/WORK, 10 MINUTES BEFORE BED
NOTES
WATCH NIGHT 2022 CHALLENGE: As a family, replace 3 WHOA foods with 3 GO foods. For Example: We will eat apples instead of potato chips
WE WILL EAT
Family Goal: ADD 10 MINUTES PHYSICAL ACTIVITY AND 1 GO FOOD DAILY
INSTEAD OF
FACT OF THE MONTH
Added sugars in foods/ drinks provide extra calories, but no additional nutrients.
Timeline Family Health Handout Early Childhood Health Lesson
GO, SLOW, WHOA Benefits of learning GO, SLOW, and WHOA foods: 1. Simple and easy way to recognize healthy food choices. 2. Families learn strategies for making healthy choices.
Farmers Market or Green Cart Shopping List Get your GO Foods! Choose a variety of fruits and vegetables at your local market!
Family Goal Goal: List 3 GO foods you will eat each day! Monday:
1._______________2._______________3._____________
Tuesday:
1._______________2._______________3._____________
Wednesday: 1._______________2._______________3._______________ Thursday:
1._______________2._______________3.________________
Friday:
1._______________2._______________3._________________
Saturday:
1._______________2._______________3.__________________
Sunday:
1._______________2._______________3.___________________
WHOA! SLOW! GO!
Fact of the Week
Foods that give our bodies important nutrients and are lowest in fat and added sugars—eat almost anytime! Foods that are higher in fat, added sugar and calories—eat sometimes. Foods that are the highest in fat and added sugar, and may be low in nutrients—eat only on special occasions.
Health Tip Replace WHOA foods with GO foods in your home.
Surprising Fact Regular soda is a WHOA food!
Strategy If you eat sweets, eat them only once in a while and in small amounts.
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At-Home Tools New Food Words to Use
Books The Very Hungry Caterpillar by Eric Carle Sweet as a Strawberry by Sally Smallwood
1. Fresh 2. Go
Gregory, the Terrible Eater by Mitchell Sharmat
3. Slow 4. Whoa
Did you know… Some examples of GO foods are: fresh, frozen, and canned fruits and vegetables. SLOW foods are: 100% juice, pancakes, baked potato chips. WHOA foods are: french fries, fried chicken, doughnuts, and fried potato chips.
GO Recipes Breakfast Add blueberries to oat cereal in fat-free or low-fat milk.
Physical Activities Get Moving Together! Sing and dance to Grand Old Duke of York, Shake Your Sillies Out, or Hokey-Pokey. Follow exercise with a hydrating, nutritious smoothie: blend ice, strawberries, and fatfree or low-fat milk.
Snack An apple and a glass of fat-free or low-fat milk.
Dessert Cookie, Cookie, Cucumber! Based on “Duck, Duck, Goose,” use your nutrition knowledge to think of a WHOA food and a GO replacement. Remember: Healthy choices give you more energy to run around the circle! Follow with a glass of cold water and apple slices sprinkled with cinnamon.
Fat-free or low-fat yogurt with strawberries and bananas.
Source: Adapted from CATCH: Coordinated Approach to Child Health, 4th Grade Curriculum, University of California and Flaghouse, Inc., 2002.
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We Can! Grocery List Template Use this template to fill in your weekly grocery list. Some examples of GO and SLOW foods are included to help you. Print this sheet before every shopping trip and use it to help you pick healthier items for your family. Check out the Go, Slow, and Whoa Foods Chart on the We Can! Web site for more examples. Fruits and Vegetables GO: Apples GO: Spinach GO:
Breads, Rice, Cereal, Pasta GO: Whole grain bread GO: GO: GO: GO: GO: GO: GO: GO:
GO: GO: GO: GO: GO: GO: GO:
SLOW: White rice SLOW: SLOW: SLOW:
GO: GO: GO: GO:
Meat, Poultry, Fish, Eggs, Beans and Nuts GO: Chicken breasts GO: GO: GO: SLOW: Whole eggs SLOW:
Milk, Cheese, Yogurt GO: Low-fat or fat-free yogurt GO: Fat-free milk GO: GO: GO: SLOW: SLOW:
Grocery List Template
Packaged Foods GO: Canned pineapple in its own juice GO: Black beans GO:
Fats, Oils, Sugar SLOW: Olive oil SLOW:
GO: GO: SLOW: Frozen pizza SLOW: SLOW:
Other (household items)
SLOW:
For more information about We Can! visit http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN
We Can! is an effort of the the National Heart, Lung, and Blood Institute (NHLBI) in collaboration with the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), the National Institute of Child Health and Human Development (NICHD) and the National Cancer Institute (NCI).
parent tips Eat Healthy, Move More Chart Trying something new can be hard. This chart will help you track your Eat Healthy, Move More tip each week.
How to use the Eat Healthy, Move More Chart • Each week, fill in the date. • Fill in the tip you want to try for the week. • At the end of the week, write down how you did with the tip.
• Put this chart on the refrigerator so your family can see what you’re doing to eat healthy and move more. • Print more Eat Healthy, Move More charts on the We Can! Web site at http://www. nhlbi.nih.gov/health/public/heart/obesity/ wecan/downloads/tracking-sheet.pdf.
Example Chart Date
Eat Healthy Tip
Week of June 13
Order salad instead of fries. Get dressing on the side.
Drink water, fat-free or low-fat milk instead of regular soda or other sweetened drinks.
My Successes
Ordered salad.
Take a family walk after dinner.
Week of June 20
Week of June 27
Move More Tip
Walked to the park on Tuesday and Friday. Instead of buying whole milk, I bought my family fat-free milk.
We Can! Eat Healthy, Move More Chart
production note: second side
Date
Eat Healthy Tip
Move More Tip
We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight through eating right, increasing physical activity, and reducing screen time.
To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN. We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).
My Successes
Nutrition Calender Sunday
Monday
Eat a whole grain for breakfast.*
Add a red vegetable to lunch.
Tuesday
Each month add new dates
Wednesday
Thursday
Eat a fruit for Try popcorn or Eat breakfast as a family rice cakes for a dessert. Baked apples, grilled
Add tomato or bell pepper bananas, sliced pineapple, or fruit salad, etc to a sandwich.
snack
today.
Friday
Try a meatless Buy a new fruit lunch. For example, eat a whole wheat wrap with hummus, vegetables, and low-fat cheese.
Let your Add an orange Eat a whole grain Eat two non- Add a veggie to Make a meal at snack time.* children vegetable to with beans as starchy breakfast. For example, whole grain dinner. the main chop veggies vegetables at For example, add bell cereal (cheerios) in trail Sweet potato, carrot, bell peppers to scrambled mix with nuts or a WG protein source. for lunch. pepper, squash, pumpkin cracker dinner. eggs. with nut butter. Shop the Cook your DIY salad: Drink only Eat a whole Try a new fruit perimeter at Cut vegetables up vegetables in water and lowat breakfast. the store. grain at lunch. a new way. fat milk today. Get fruits, vegetables, and let people and proteins before going through the aisles.
Try vegetables and hummus for a snack.
Try a meatless meal for dinner.
Beans, lentils, eggs, or daily with veggies provide plenty Cucumbers, carrots, bell of protein. Beans and rice peppers, tomatoes, etc. or veggie chili are options.
Let your child choose what to fforr lunch. eat fo Set guidelines: they should include a grain, fruit, vegetable, and protein source.
build their own salads.
Have a picnic outside
Eat at least 5 Turn off any tv servings of fruits or distractions and/or veggies during meals today. today. This is the daily recommendation.*
Saturday
at the grocery store.
Visit the Farmers Market
Make dinner as a family.
Raw, steamed, roasted, baked, grilled, etc.
Eat dinner as a family. Wait till everyone is seated to begin eating. Help clean up as a family.
Try a new vegetable today. It is good to eat a variety of vegetables.
Eat a whole DIY trail mix for snack: grain for pretzels, cheerios, dinner.* nuts, dried fruit, popcorn, etc.
Whole grain (WG): oatmeal, whole wheat flour products (tortilla, bread, etc), corn tortilla, popcorn, brown rice Fruit Recommendation: 1.5-2 cups/day* Vegetable Recommendations: 2-3cups/day* *according to the CDC, recommendations vary based on age and sex