National Food Service Management Institute. The University of Mississippi. NUTRITION 101: A Taste of Food and Fitness.

Transcription

1 The University of Mississippi LESSON 2 HANDOUTS NUTRITION 101: A Taste of Food and Fitness Lesson 2 Handouts

2 Pre-Quiz Lesson 2: Tools for Guiding Food Choices 1. The Dietary Guidelines for Americans a. apply primarily to individuals with allergies and food sensitivities. b. are updated every five years to reflect current research. c. do not include children under the age of 12. d. are used by medical professionals in clinics and are not for the general population. 2. Dietary Guidelines for Americans are a. based on the needs of healthy individuals. b. revised every ten years based on current research. c. intended for Americans ages 2 years and older, including those at increased risk of chronic disease. d. required to use the same serving sizes for each of the food groups. 3. Using a food label to compare nutrients in foods from the same food group a. shows how to avoid food borne illness. b. can not be done because labels do not indicate food groups. c. supports the menu planning concepts of making smart choices quickly and easily. d. is required in all school nutrition programs. 4. The MyPlate graphic a. supports the messages from the Dietary Guidelines for Americans b. only includes green leafy vegetables. c. shows a simple timeline for a nutrition plan. d. does not fit into a healthy lifestyle plan. 5. A food label is required to list ingredients a. in alphabetical order. b. in order of most to least quantity in the food product. c. not commonly known. d. only if the manufacturer wants to share the product recipe. 2 2

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6 Nutrition Nuggets Dietary Guidelines U.S. Department of Health and Human Services and U.S. Department of Agriculture have released the Dietary Guidelines for Americans. The guidelines encourage us to make smart choices from every food group. The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs. A healthy eating plan is one that: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Mix up your choices within each food group. Focus on fruits. Eat a variety of fruits whether fresh, frozen, canned, or dried-rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (i.e., 1 small banana, 1 large orange, and 1 /4 cup of dried apricots or peaches). Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange vegetables, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk or an equivalent amount of low-fat yogurt and/or low-fat cheese (1 1 /2 ounces of cheese equals 1 cup of milk) every day. For kids aged 2-8, it is 2 cups of milk. If you don t or can t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages. Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1 /2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as whole in the list of ingredients. Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds. Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners). 2 6

7 Find your balance between food and physical activity. Becoming a healthier you isn t just about eating healthy. It s also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day. Be physically active for at least 30 minutes most days of the week. Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain. Children and teenagers should be physically active for 60 minutes every day, or most every day. Consider this: If you eat 100 more food calories a day than you burn, you ll gain about 1 pound in a month. That s about 10 pounds in a year. The bottom line is that to lose weight, it s important to reduce calories and increase physical activity. There is a right number of calories for you to eat each day. This number depends on your age, activity level, and whether you re trying to gain, maintain, or lose weight.* You could use up the entire amount on a few high-calorie items, but chances are you won t get the full range of vitamins and nutrients your body needs to be healthy. Get the most nutrition out of your calories. Choose the most nutritionally rich foods you can from each food group each day those packed with vitamins, minerals, fiber, and other nutrients but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often. * 2,000 calories is the value used as a general reference on the food label. You can calculate your individual number at Play it safe with food. Know how to prepare, handle, and store food safely to keep you and your family safe: Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. Chill perishable foods promptly and thaw foods properly. 2 7

8 About alcohol. If you choose to drink alcohol, do so in moderation. Moderate drinking means up to one drink a day for women and up to two drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1 1 /2 ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value. Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn t drink at all. If you have questions or concerns, talk to your doctor or healthcare provider. These are the basic guidelines for eating a healthy diet and being physically active. For more information about the food groups and nutrition values, or to pick up some new ideas on physical activity, go to Source: This information is an excerpt from the Web site 2 8

9 Nutrition Nuggets Nutrition Facts Label Quick Tips for Understanding a Food Label For a healthier you, use this tool to make smart food choices quickly and easily. Try the following tips: Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the percent of the daily values (DV). Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it is high in calories. Keep these low: saturated fats, trans fats, cholesterol, and sodium. Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron. Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or more is high. Check servings and calories. Don t sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% and 35% of calories. Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 teaspoon of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also, look for foods high in potassium, which counteracts some of sodium s effects on blood pressure. In the following Nutrition Facts label certain sections are color coded to help you focus on those areas. You will not see these colors on the food labels on products you purchase. 2 9

10 Sample Label for Macaroni & Cheese 1 Start Here 2 Check Calories 3 Limit these Nutrients 4 Get enough of these Nutrients Nutrition Facts Serving Size 1 cup (228g) Servings per Container 2 Amount per Serving Calories 250 Calories from Fat 110 % Daily Value* Total Fat 12g 18% Saturated Fat 3g 15% Trans Fat 3g Cholesterol 30mg 10% Sodium 30mg 20% Total Carbohydrate 31g 10% Dietary Fiber 0g 0% Sugars 5g Protein 5g Vitamin A 4% Vitamin C 4% Calcium 20% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat less than 65g 80g Sat Fat less than 20g 25g Cholesterol less than 300mg 300mg Sodium less than 2,400mg 2,400mg Total Carbohydrate 300g 300g Dietary Fiber 25g 25g 5 Quick Guide to % DV 5% or less is low 20% or more is high 6 Footnote Source: This information is an excerpt from the following Web sites: For more information on using food labels, check out

11 Sample Label for Refried Beans Nutrition Facts Serving Size 1/2 cup (125g) Servings per Container 7 Amount per Serving Calories 110 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 350mg 15% Total Carbohydrate 20g 7% Dietary Fiber 6g 25% Sugars 1g Protein 7g Vitamin A 0% Vitamin C 0% Calcium 2% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat less than 65g 80g Sat Fat less than 20g 25g Cholesterol less than 300mg 300mg Sodium less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Ingredients: Prepared Pinto and Pink Beans, Water, Salt, Natural Flavor, Chile Pepper, Distilled Vinegar, Onion Powder, Garlic Powder, Autolyzed Yeast Extract, Partially Hydrogenated Soybean Oil*, Spice. *Adds a trivial amount of fat 2 11

12 Nutrition Facts Label Activity Evaluate a Food Using the Nutrition Facts Label This activity provides practice in using the food label and Dietary Guidelines to evaluate how a food fits into food choices over time. Follow the steps below. 1. List a health or nutrition interest/goal: 2. Identify a nutrient and a dietary guideline that relates to that interest/goal: Nutrient: Dietary guideline: 3. Fill in the Nutrition Facts information from the sample label in your workbook. 4. Circle the information written on the food label that is related to the health concern/goal and dietary guideline. 5. Evaluate a serving of this food for how it contributes to achieving the health goal and dietary guideline by answering these questions: Does the food provide the nutrient? Yes No Does the food provide 5% DV or less of the nutrient (low in the nutrient)? Yes No Does the food provide 20% DV or more of the nutrient (high in the nutrient)? Yes No How does this food fit into healthful eating for the nutrient and health goal/concern? 2 12

13 Nutrition Facts Serving Size ( g) Servings per Container Amount per Serving Calories Calories from Fat % Daily Value* Total Fat g % Saturated Fat g % Trans Fat g Polyunsaturated Fat g Monounsaturated Fat g Cholesterol mg % Sodium mg % Potassium mg % Total Carbohydrate g % Dietary Fiber g % Sugars g Protein g Vitamin A % Vitamin C % Calcium % Iron % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat less than 65g 80g Sat Fat less than 20g 25g Cholesterol less than 300mg 300mg Sodium less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4 INGREDIENTS: INGREDIENTS: (List ingredients here) 2 13

14 Cafeteria Connection Serving the Dietary Guidelines With Style School Breakfast, Lunch, and Afterschool Snack Programs and the Summer Food Service Program present unique opportunities to put the 2010 Dietary Guidelines for Americans into action. Put the Guidelines on the serving line with the menu suggestions below. You can use these tips at home, too. Breakfast is a great meal to encourage whole grain foods and support the dietary tip to make half your grains whole. Some options include Serve whole-grain, ready-to-serve, and cooked cereals. Offer toast made with 100% whole wheat bread. Wrap brown rice, scrambled eggs, cheese, and salsa in whole wheat tortillas. Provide whole wheat bagels with flavored low-fat cream cheese. Serve egg and cheese breakfast sandwiches on whole-grain English muffins. Add whole wheat flour and rolled oats to recipes for baked bread items. Vary the vegetables offered during lunch. Include different colors, such as dark green and orange, and different types of vegetables, such as legumes and starchy vegetables, several times a week. Try one of the following ideas: Create seasonal salad bar choices with a wide variety of deeply colored vegetables. Put more green in specialty salads by combining fresh spinach or romaine lettuce with traditional iceberg lettuce blends. Serve soups made with beans, cubed sweet potatoes or winter squash, and sliced carrots. Introduce ethnic foods featuring dried beans, peas, and lentils. Assemble Asian rice bowls by layering assorted vegetables and lean meat mixtures over brown rice. Make Mexican wraps featuring brown rice and cooked beans/meat, salsa, cheese, and chopped tomato. The Afterschool Snack service and the Summer Food Service Program are perfect places to put more whole fruit into children s diets. Summer feeding programs can capitalize on the variety of mouth-watering fresh fruits in season during summertime. Creative combinations include Slice apples, pears, and bananas to dip in peanut butter. Make a fruit pizza with graham crackers, cream cheese, and bite-size, fresh fruit pieces. Chunk seasonal melons and serve with pretzel sticks for Make Your Own Fruit Kabobs. Layer fresh fruit and berries with yogurt (or use fruit canned in juice, drained, for a mixed fruit cup). 2 14

15 The Dietary Guidelines for Americans, 2010 includes a section devoted to safe food handling. Food safety receives daily attention in school meal programs. For more information on proper food handling, check out the training program Serving it Safe, 3rd Edition from the at or

16 Personal Discovery Assessment Dining Table Techniques Food Preparation Style Portion Size POULTRY Chicken Breast Ground Turkey Breaded Chicken BEEF Hamburger Roast Round Steak EGGS Portions sizes and preparation methods help determine the calorie content of foods. Keep track over a 3-day period of how often different meat, fish, poultry, eggs, nuts, seeds, and beans are served. What is the portion size? How is the food prepared? If a food is not listed, add it to the appropriate column. Check out ChooseMyPlate.gov for help in deciding which category a food 3 ounces belongs. A few types of foods are listed in each category. Make a chart on the back of this page if more room is needed. Common preparation styles include fried, baked, 3 ounces grilled, sautéed, roasted, deep fat fried, boiled, and broiled. A commonly served portion size is listed across from the food type to give a reference point; all portion sizes 1 egg listed are for cooked foods. PORK Ham Chops FISH/SEAFOOD Salmon Fillets Canned Tuna Catfish BEANS Tofu (soybean curd) Lentils Kidney Beans NUTS AND SEEDS Peanut Butter Mixed Nuts Sunflower Seeds 3 ounces 3 ounces 1 /2 cup 2 Tablespoons How do the portions offered compare to the portion listed? Do the cooking methods add fat to the food? I learned the following about my eating habits by doing this activity. I plan to make the following changes. 2 16

17 Post-Quiz Lesson 2: Tools for Guiding Food Choices 1. The Dietary Guidelines for Americans a. apply primarily to individuals with allergies and food sensitivities. b. are updated every five years to reflect current research. c. do not include children under the age of 12. d. are used by medical professionals in clinics and are not for the general population. 2. Dietary Guidelines for Americans are a. based on the needs of healthy individuals. b. revised every ten years based on current research. c. intended for Americans ages 2 years and older, including those at increased risk of chronic disease. d. required to use the same serving sizes for each of the food groups. 3. Using a food label to compare nutrients in foods from the same food group a. shows how to avoid food borne illness. b. can not be done because labels do not indicate food groups. c. supports the menu planning concepts of making smart choices quickly and easily. d. is required in all school nutrition programs. 4. The MyPlate graphic a. supports the messages from the Dietary Guidelines for Americans b. only includes green leafy vegetables. c. shows a simple timeline for a nutrition plan. d. does not fit into a healthy lifestyle plan. 5. A food label is required to list ingredients a. in alphabetical order. b. in order of most to least quantity in the food product. c. not commonly known. d. only if the manufacturer wants to share the product recipe. 2 17

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