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