Nutrient Rich Eating

1. Nutrient Rich Eating Your Guide to Healthy Food Choices

2. 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

3. 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

4. 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”!

5. Flipping the Terminology • LOW Nutrient Density = Nutrient Poor • HIGH Nutrient Density = Nutrient Rich

6. 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

7. Searching the Grocery Store: Milk/Dairy Aisle

8. 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

9. Searching the Grocery Store: Meat/Fish/Poultry Counter

10. 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

11. Searching the Grocery Store: Vegetable Aisle

12. 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

13. Searching the Grocery Store: Fruit Aisle

14. Searching the Grocery Store: The Bread/Grain/Cereal Aisles

15. Searching Restaurants • Plan ahead • Scan the menu • Scale back • Celebrate!

16. 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

17. Searching Restaurants: Scan the Menu • Find the “cautious” words and phrases • Find the “blue-ribbon” words and phrases • Have the kids help!

18. Cautious Menu Descriptions Fried, deep-fried Saucy, cheesy, creamy, buttery, Alfredo Rich, gooey Man-sized, enough for 2 (or 4!)

19. Blue-Ribbon Menu Descriptions • Fresh, baked, grilled, broiled, roasted, steamed, raw • Marinara sauce • “Lightly” anything! • “On the side” available • Substitutions allowed

20. 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

21. 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

22. Searching Restaurants: Celebrate Your Choices!

23. 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

24. 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

25. How to Share the Nutrient-Rich 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

26. 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

27. How to Use the Nutrient-Rich Plan • Consider your target audience: • Families • Young children • Adolescents • Older adults • Yourself!! • USDA – No disparaging messages

28. Tailor your Advice • Identify one nutrient rich food that would be particularly appealing to: • Young children • Teenagers • New parents • Older adults

29. 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”

30. 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

31. Make it Memorable • Make half your grains whole • Vary your veggies • Take veggie short cuts • Focus on fruits • Get your fruits fast • Choose calcium rich • Dash out with your dairy • Go lean with protein • Time-trimming protein tips • Eye-opening meals for your mornings • Soup/salad/sandwich suggestions • Healthy helpings on the home-front

32. Make it Specific: Your turn!!!!! • Make half your grains whole • Vary your veggies • Take veggie short cuts • Focus on fruits • Get your fruits fast • Choose calcium rich • Dash out with your dairy • Go lean with protein • Time-trimming protein tips • Eye-opening meals for your mornings • Soup/salad/sandwich suggestions • Healthy helpings on the home-front

33. 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

34. Make the Commitment! • Commit to the concept • Commit to the message • Commit to your audiences • Commit to yourself