Nutrient Rich Eating - Champions for Change
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Transcript Nutrient Rich Eating - Champions for Change
Your Guide to Healthy Food Choices
Objectives for Today
Define the concept of “nutrient rich” foods
Name five food “aisles” that offer nutrient rich foods
Identify four nutrient rich foods that are attractive to
Young children
Adolescents
Families
YOU!!!!
Identify two nutrient rich meals that can be purchased at
a fast-food restaurant
What is “Nutrient Rich”?
A consumer friendly way to describe nutrient
dense foods such as
Colorful fruits and vegetables,
Whole, fortified, fiber rich grain foods,
Fat-free and low fat dairy products
Lean meats, poultry, fish, eggs, beans, and
nuts
What are “Nutrient Dense”
Foods?
Foods that provide the most vitamins, minerals,
protein, and other healthful nutrients for the lowest
“calorie cost”. Basically, “more bang for your buck”!
Low Nutrient Density
High Nutrient Density
Fried Chicken
Grilled Chicken
Broccoli in Cheese Sauce
Steamed Broccoli
Whole milk
Skim Milk
Refried Beans with Lard
Fat-free Refried Beans
Blueberry Muffin
9-Grain Bread
Flipping the Terminology
LOW Nutrient Density = Nutrient Poor
HIGH Nutrient Density = Nutrient Rich
Where Do You Find Nutrient Rich
Foods?
EVERYWHERE YOU LOOK!!!!!
Traditional Grocery Stores
Warehouse Stores
Mini-markets
Farmer’s Markets
Any type of restaurant
Vending machines
Searching the Grocery Store:
Milk/Dairy Aisle
Nutrient Poor Choices
Nutrient Rich Choices
Full fat cheeses
Low fat cheeses
Whole milk
1% or nonfat milk
Full fat yogurt
Low/nonfat yogurt
Full fat cottage cheese
Low/nonfat cottage cheese
Full fat sour cream
Low/nonfat sour cream
What are the benefits?
3 servings of Nutrient POOR dairy
1 cup whole milk, 1 cup full fat yogurt, 1 oz cheddar cheese
3 servings of nutrient RICH diary
1 cup skim milk, 1 cup nonfat yogurt, 1 oz skim mozzarella
Provides same nutrients
800 mg Calcium, 23-25 g protein
Saves 125-150 kcal for the day
Potential for 16 pounds weight loss/y
Searching the Grocery Store:
Meat/Fish/Poultry Counter
Nutrient POOR Choices
Nutrient RICH Choices
Fried Chicken
Grilled Chicken
Spare Ribs
Loin of Pork
T-Bone Steak
Flank Steak
Battered Fried Shrimp
Grilled Shrimp
Bologna, salami, pastrami
Smoked turkey, lean ham
Pork sausage
Canadian bacon
What are the benefits?
3 servings of nutrient POOR meat/fish/poultry
3 sausage links, 3 oz bologna, 3 oz fried shrimp
3 servings of nutrient RICH meat/fish/poultry
3 oz Canadian bacon, 3 oz smoked turkey, 3 oz grilled
shrimp
Nutrient Rich choices provide HIGHER levels of nutrients
Nutrient rich: 6 mg iron, 6 mg zinc, 70 g protein
Nutrient poor: 3.5 mg iron, 6 mg zinc, 56 g protein
Saves 495 kcal for the day
Potential for 52 pounds weight loss/y
Searching the Grocery Store:
Vegetable Aisle
Nutrient POOR Choices
Nutrient RICH Choices
Frozen Broccoli in Cheese Sauce
Fresh Broccoli, steamed
Frozen Breaded Eggplant
Grilled Eggplant
Fried Zucchini
Stir-fried Zucchini
Frozen Carrots in Butter Sauce
Raw Carrots
What are the benefits?
Higher vitamin intakes with nutrient rich vegetables
Save about 30 grams of fat with nutrient rich choices
Save about 270 kcal per day with nutrient rich choices
Potential for 28 pounds weight loss/y
Searching the Grocery Store:
Fruit Aisle
Nutrient POOR Choices
Nutrient RICH Choices
Yogurt Raisins
Raisins
Canned Peaches in Heavy Syrup
Fresh Peaches or Canned in Juice
Apple Slices with Caramel Dip
Raw Apple (Whole or Slices)
Apricot Fruit Leather
Fresh Apricots
Searching the Grocery Store:
The Bread/Grain/Cereal Aisles
Nutrient POOR Choices
Nutrient RICH Choices
Granola Cereal
Raisin Bran
Peaches and Cream Instant Oatmeal
Quick Cook Oatmeal
Croissant
9-Grain Bread
Pasta-Roni: Alfredo
Whole Grain Spaghetti
3-Cheese Rice Mix
Brown Rice
Searching Restaurants
Plan ahead
Scan the menu
Scale back
Celebrate!
Searching Restaurants: Plan
Ahead
Know what’s on the menu
Reward healthy options with your repeat business
Anticipate the company you will enjoy as much as the
food and drink
Devise a strategy
Searching Restaurants: Scan
the Menu
Find the “cautious” words and phrases
Find the “blue-ribbon” words and phrases
Have the kids help!
Cautious Menu Descriptions
Fried, deep-fried
Saucy, cheesy, creamy, buttery, Alfredo
Rich, gooey
Man-sized, enough for 2 (or 4!)
Blue-Ribbon Menu
Descriptions
Fresh, baked, grilled, broiled, roasted, steamed, raw
Marinara sauce
“Lightly” anything!
“On the side” available
Substitutions allowed
Today’s Table Activity
Review the menus provided at your table and make your
own list of CAUTIOUS and BLUE RIBBON terms. Be
prepared to share with the group!
Develop one nutrient rich meal from the menu you have
reviewed
Searching Restaurants: How to
Scale Back
Order appetizer or “sides” instead of a full entrée
Ask to split a full order – may need to pay a “plate
charge” at high end restaurants
Order what you want but bring half home
Order desert samplers and share with others
Searching Restaurants:
Celebrate Your Choices!
Searching your Desk
Anticipate hunger – it will always show up!
Stock up with nutrient rich foods
Peanut butter, foil pack tuna, dried fruit, nuts, whole grain
crackers or cold cereal, high fiber/low sugar hot cereals,
tetra-pak skim milk; canned/tetra-pak low sodium soups
Fresh fruits and vegetables, low/no fat
cheeses/yogurt/milk, hard boiled eggs
Get your coworkers to join the Nutrient Rich Campaign
Redefine “office party”; encourage nutrient rich goodies
from home; encourage sharing of home grown produce
Negotiate for success
Convenient access to refrigerator, microwave, etc
Healthier profile of vending machine foods
Desk/Office Inventory
Take a few minutes to mentally inventory your own
desk, office, workspace environment.
List the NUTRIENT RICH foods you currently have
available
List the NUTRIENT RICH foods you can add
List the NUTRIENT POOR foods you should toss or
donate
List one action you can take to improve the overall
nutrient “environment” of your worksite
How to Share the NutrientRich Message with Clients
The Nutrient Rich Coalition
Nutrient Rich Shopping List
Navigating the Grocery Store – “Shop the Perimeter”
Nutrient Rich ideas for breakfast, lunch, dinner
Nutrient rich meal ideas and recipes
Eating Out suggestions
Restaurants, fast-food places, cafeterias, convenience stores,
vending machines
www.nutrientrichfood.org
MyPyramid, 2005 Dietary Guidelines for Americans
What is the Nutrient Rich Coalition?
A coalition of 15 agricultural commodity/food organizations including
National Dairy Council
Egg Nutrition Center
“The Other White Meat”
National Cattleman’s Beef Association
National Turkey Federation
California Kiwifruit
California Strawberry Commission
Wild Blueberries
U.S. Highbush Blueberry Council
100% Pure Florida
California Avocado Commission
Potatoes: Goodness Unearthed
Wheat Foods Council
How to Use the Nutrient-Rich Plan
Consider your target audience:
Families
Young children
Adolescents
Older adults
Yourself!!
USDA – No
disparaging
messages
Tailor your Advice
Identify one nutrient rich food that would be
particularly appealing to:
Young children
Teenagers
New parents
Older adults
Consider Your Words
Positive Images
Naturally nutrient rich; Nutrient rich
“Back to Basics” foods
Making Calories Count
Small steps
Live Well, Eat for Health
“Eat”, “Include”, “Enjoy”, “Add more”
Negative Images
Nutrient Dense
“Don’t”, “Avoid”, “Limit”
Go By the Numbers
Nutrient Density Index (NDI): Ratio of the % DV of 14
key nutrients relative to total calories – now terms
“Naturally Nutrient Rich” score
Calories for Nutrient Value (CFN): The “calorie cost” of
getting 1% of the DV of 13 key nutrients – the LOWER
the CFN value, the better (“cheaper calorie cost”)
Nutrient-to-Nutrient Approach: Compares the ratio of
recommended nutrients to restricted nutrients (RRR)
within a given food. The higher the ratio, the more
nutritious the food
Make it Memorable
Make half your grains
Go lean with protein
whole
Vary your veggies
Take veggie short cuts
Focus on fruits
Get your fruits fast
Choose calcium rich
Dash out with your dairy
Time-trimming protein
tips
Eye-opening meals for
your mornings
Soup/salad/sandwich
suggestions
Healthy helpings on the
home-front
Make it Specific: Your turn!!!!!
Make half your grains
Go lean with protein
whole
Vary your veggies
Take veggie short cuts
Focus on fruits
Get your fruits fast
Choose calcium rich
Dash out with your dairy
Time-trimming protein
tips
Eye-opening meals for
your mornings
Soup/salad/sandwich
suggestions
Healthy helpings on the
home-front
Other Tongue Twisters
Be wise about portion size
Simple swaps to stay ahead
Feasting for health with fast foods
Value from Vending Machines
Designing a Desk Drawer Stash
Make the Commitment!
Commit to the concept
Commit to the message
Commit to your audiences
Commit to yourself