Nutrient Rich Eating

Your Guide to Healthy Food Choices

Objectives for Today

Define the concept of “nutrient rich” foodsName five food “aisles” that offer nutrient rich foodsIdentify 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 TerminologyLOW Nutrient Density = Nutrient Poor

HIGH Nutrient Density = Nutrient Rich

Where Do You Find Nutrient Rich Foods?EVERYWHERE YOU LOOK!!!!!

Traditional Grocery StoresWarehouse StoresMini-marketsFarmer’s MarketsAny type of restaurantVending 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 cheese3 servings of nutrient RICH diary

1 cup skim milk, 1 cup nonfat yogurt, 1 oz skim mozzarellaProvides same nutrients

800 mg Calcium, 23-25 g proteinSaves 125-150 kcal for the dayPotential 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 shrimp3 servings of nutrient RICH meat/fish/poultry

3 oz Canadian bacon, 3 oz smoked turkey, 3 oz grilled shrimpNutrient Rich choices provide HIGHER levels of nutrients

Nutrient rich: 6 mg iron, 6 mg zinc, 70 g proteinNutrient poor: 3.5 mg iron, 6 mg zinc, 56 g protein

Saves 495 kcal for the dayPotential 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 vegetablesSave about 30 grams of fat with nutrient rich choicesSave about 270 kcal per day with nutrient rich choicesPotential 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 RestaurantsPlan aheadScan the menuScale backCelebrate!

Searching Restaurants: Plan AheadKnow what’s on the menuReward healthy options with your repeat businessAnticipate the company you will enjoy as much as the

food and drinkDevise a strategy

Searching Restaurants: Scan the MenuFind the “cautious” words and phrasesFind the “blue-ribbon” words and phrasesHave the kids help!

Cautious Menu DescriptionsFried, deep-friedSaucy, cheesy, creamy, buttery, AlfredoRich, gooeyMan-sized, enough for 2 (or 4!)

Blue-Ribbon Menu DescriptionsFresh, baked, grilled, broiled, roasted, steamed, rawMarinara sauce“Lightly” anything!“On the side” availableSubstitutions allowed

Today’s Table ActivityReview 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 BackOrder appetizer or “sides” instead of a full entréeAsk to split a full order – may need to pay a “plate

charge” at high end restaurantsOrder what you want but bring half homeOrder desert samplers and share with others

Searching Restaurants: Celebrate Your Choices!

Searching your DeskAnticipate 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 CampaignRedefine “office party”; encourage nutrient rich goodies from

home; encourage sharing of home grown produceNegotiate for success

Convenient access to refrigerator, microwave, etcHealthier profile of vending machine foods

Desk/Office InventoryTake a few minutes to mentally inventory your own

desk, office, workspace environment.List the NUTRIENT RICH foods you currently have

availableList the NUTRIENT RICH foods you can addList the NUTRIENT POOR foods you should toss or

donateList one action you can take to improve the overall

nutrient “environment” of your worksite

How to Share the Nutrient-Rich Message with ClientsThe 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.orgMyPyramid, 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 PlanConsider your target audience:

FamiliesYoung childrenAdolescentsOlder adultsYourself!!USDA – No

disparagingmessages

Tailor your AdviceIdentify one nutrient rich food that would be

particularly appealing to:Young childrenTeenagersNew parentsOlder adults

Consider Your WordsPositive Images

Naturally nutrient rich; Nutrient rich“Back to Basics” foodsMaking Calories CountSmall stepsLive Well, Eat for Health“Eat”, “Include”, “Enjoy”, “Add more”

Negative ImagesNutrient Dense“Don’t”, “Avoid”, “Limit”

Go By the NumbersNutrient 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 MemorableMake half your grains

wholeVary your veggiesTake veggie short cutsFocus on fruitsGet your fruits fastChoose calcium richDash out with your dairy

Go lean with proteinTime-trimming protein

tipsEye-opening meals for

your morningsSoup/salad/sandwich

suggestionsHealthy helpings on the

home-front

Make it Specific: Your turn!!!!!Make half your grains

wholeVary your veggiesTake veggie short cutsFocus on fruitsGet your fruits fastChoose calcium richDash out with your dairy

Go lean with proteinTime-trimming protein

tipsEye-opening meals for

your morningsSoup/salad/sandwich

suggestionsHealthy helpings on the

home-front

Other Tongue TwistersBe wise about portion sizeSimple swaps to stay aheadFeasting for health with fast foodsValue from Vending MachinesDesigning a Desk Drawer Stash

Make the Commitment!Commit to the conceptCommit to the messageCommit to your audiencesCommit to yourself