Nutrition Education Institute Nutrition Content

Nutrition Education Institute

Nutrition Content

Alison Rainey Doak, MS, RD, LDN Dietitian and Nutrition Educator

John C. Stalker Institute of Food and Nutrition

Nutrition Content

Introduction and Goals

• Participants will acquire the functional knowledge

necessary to understand what healthy eating and good nutrition mean

• Participants will become more comfortable utilizing this

knowledge to develop skills-based nutrition lessons and unit

Key Concepts

 Goals of Nutrition Education  MyPlate

 Energy Balance

 Special Dietary Considerations  Label Reading

 Body Talk

 Media Influence and Body Image  Reviewing Web Resources

Pop Quiz!

Which of the following breakfast items

that are served at Denny’s restaurants do

you think has the fewest calories?

A. Ham and cheddar omelet

B. Country fried steak and eggs

C. Three slices of French toast w/syrup and

margarine

D. Three pancakes w/syrup and margarine

Pop Quiz!

Which of the following items that are

served at Chili’s restaurant, do you

think has the least salt?

A.

Cajun chicken sandwich

B.

Classic combo chicken & steak fajitas

Guiltless chicken platter

D.

Smoked turkey sandwich

Pop Quiz!

Which of the following items that are

served at McDonald’s restaurants do

you think has the most calories?

A.

Two Big Macs

B.

Two Egg McMuffins

C.

One Large Chocolate Shake

Four Regular Hamburgers

Pop Quiz!

Which of the following items that are

served at Romano’s Macaroni Grill

restaurant, do you think has the most

fat?

A. Traditional Lasagna

B. Chicken Caesar Salad

C. Pasta Classico

D. BBQ Chicken Pizza

The Score

 Goal is not memorization of arbitrary nutrition

information or facts

 These details are useless if students don’t know

how to FIND the information or what to DO with this information

 Information alone will not contribute to

So, what are we trying to do?

 Provide tools to enable students to make healthy choices

for themselves

 Provide healthy role models

 Support healthy decisions with policy and a healthy school

environment

 Empower students to resist unrealistic and unhealthy

cultural pressures re:

–Body image, nutrition, fitness, weight

 Foster healthy body image

 To motivate students to take ownership and have a stake in

wholesome eating and physical fitness

WHAT IS NORMAL EATING?

WHAT IS “NORMAL”

EATING?

MyPlate Basics

 MyPlate is part of a larger communications initiative

based on 2010 Dietary Guidelines for Americans to help consumers make better food choices.

 MyPlate is designed to remind Americans to eat

healthfully; it is not intended to change consumer behavior alone.

 MyPlate illustrates the five food groups using a familiar

MyPlate Pointers



Balance Calories: enjoy your food, but eat less.

– Avoid oversized portions.



Foods to Increase

–Make half your plate fruits and vegetables. –Make at least half your grains whole grains. –Switch to fat-free or low-fat (1%) milk.



Foods to Reduce

–Compare sodium in foods like soup, bread, and frozen meals—and

choose foods with lower numbers.

Fruit

What Counts?

 Any fruit or 100% fruit juice counts as part of the Fruit

Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

¼ cup raisins = ½ cup fruit ½ cup juice = ½ cup fruit 1 small orange = ½ cup fruit

Fruit Vs. Juice

 Juice and juice drinks are a concentrated source of

calories and sugar

 100% juice may have vitamins and minerals, but excess

amounts can lead to energy imbalance

–Limit to 4-6oz. (age 1-6)and 8-12 oz (age 7-18) daily

 Whole fruit is a better choice

–More fiber – more satisfying –Fewer calories

Vegetables

 Any vegetable or 100% vegetable juice counts as a

member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

½ cup beans = ½ cup vegetables

½ cup tomato juice = ½cup

vegetables

1 cup raw baby spinach = ½ cup

vegetables

½ cup cooked broccoli = ½ cup vegetables

How Many vegetables?

Subgroups:

 Dark Green

 Red and Orange

 Beans and peas

 Starchy

Vegetables

 Other

Grains

 Any food made from wheat, rice, oats, cornmeal, barley

or another cereal grain Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain

products.

 Grains are divided into 2 subgroups:

– Whole Grains –Refined Grains

 Whole grains contain the entire grain kernel ― the bran,

Anatomy of a Grain

Whole Grain

–Bran, germ, endosperm.

Refined Grain

–Minus the bran and germ.

–Loss of fiber, vitamins, minerals, lignans, phytoestrogens, phenolic compounds and phytic acid

Enriched

–Addition of nutrients that were lost during processing.

Fortified

–Addition of nutrients to a food which were not present in the original food.

What Counts



A one ounce equivalent =

–1 slice of bread –3 cups popcorn –1 “mini” bagel

–½ cup cooked pasta

–5 whole wheat crackers (i.e. triscuits)

–Cereal: 1 cup flakes 1 ¼ cup puffed cereal –½ English muffin

Label reading

Choose foods with a whole grain ingredient

listed

first

on the label’s ingredient list.

Ingredients are listed in descending order

Which is the whole grain bread?

Whole wheat flour, water, brown sugar …

Wheat flour, water, high fructose corn syrup,

Answer: has WHOLE wheat

as the first ingredient!

Wheat flour, water, high fructose corn syrup,

molasses, wheat bran …

Whole wheat flour, water, brown sugar …

“Nutrition Facts” Label



Use “Nutrition Facts”

label to help choose

whole grain products

with a higher % Daily Value

(%DV) for fiber.



The %DV for fiber is a good

clue to the amount

of whole grain in the

product.

Watch wording on grains!

Foods are usually not whole grain products if labeled with these words: Multi-grain Stone-ground 100% wheat Cracked wheat Seven-grain

Look for the following: Whole wheat flour, Whole oats

While bran provides fiber, which is important for health, products with added bran or “functional fibers” are not necessarily whole grain products.

Fill up on Fiber

 Aim for 25-38 grams/day  Keeps you full longer

 Helps manage weight

 Keeps your blood sugar stable

 Helps manage diabetes

 Aids in digestive health

 Helps lower cholesterol, reducing the risk of heart disease  Include more “Whole” grains and get adventurous.

Protein

 All foods made from meat, poultry, seafood, beans and

peas, eggs, processed soy products, nuts, and seeds are considered part of the

Protein Foods Group.

 Beans and peas are also part of the

Vegetable Group* 2 ounces cooked shrimp = 2 ounce equivalents protein foods 3 ounces cooked Chicken = 3 ounce equivalents protein foods

1 ounce = (25) almonds 2 ounce equivalents protein foods and 2 teaspoons oil ½ cup cooked kidney

beans = 2 ounce equivalents protein

Protein Power



Protein helps you feel satisfied longer



Eating dietary protein does NOT build muscle

 Adequate protein is necessary for muscle growth, but

excessive amounts of protein are not necessary



Include protein as part of balanced meals and

snacks

 Breakfast: Nuts and nut butters like almond or peanut

butter, seeds, tofu, egg, ham, yogurt, milk, soymilk, cheese

 Lunch and dinner protein foods include: beans, lentils,

chickpeas, tofu, eggs, nuts, seeds, meat, fish, poultry, milk, yogurt, soymilk, cheese.

Protein Perspective

How much protein do we need?

Most people need about 0.8 g of protein per kg of body weight

Children: 4-8 y 19g 9-13y 34g 14-18y 52g

Protein Perspective

Rule of thumb for protein needs:

We need 0.8 g of protein per kg of body weight

–Athletes- Up to 1.2 to 1.5g/kg

–Start of weight lifting regime, long-distance runners, marathoners - 1.6 g/kg

–Upper limit 2.0 g/kg

For instance, a 130 pound (59 kg) woman would need 47 grams of protein daily.

59kg x .8g/kg = 47 g protein

To figure out your weight in kilograms, divide your weight in pounds by 2.2

Protein Perspective

16.5 g

Protein Perspective

20 g

Protein Perspective

10.5 g

Protein Perspective

47.0

Protein Perspective 24 g

Protein Perspective 37.5 g

Protein Perspective

30 g

Protein Perspective

Protein Totals

91.5 g

Foods have more protein than you think

Serving Protein grams

Meat, Fish, Poultry: 1 oz. 7

Hamburger 4 oz. 28

Chicken leg 2.4 oz ½ C 19

Cheese 1 oz 7

Garden Burger 2.3 oz 11

Kidney Beans 1 cup 13

Vegetables: 2 Carrots ½ cup 2 Starch: 3 Bread 1 slice 3 Milk 8 oz 8 Eggs 1 6

Vegetarian Diets



Tend to be lower in fat and total calories than

non-vegetarian diets



Higher in fiber, potassium, and vitamin C than

non-vegetarian diets



Vegetarian diets are nutritionally adequate if well

planned; in fact, it’s a misconception that

vegetarians can’t get enough protein easily

Categories

 Lacto-ovo: do not eat beef, pork, poultry, fish,

shellfish or animal flesh of any kind, but they do eat eggs and dairy products

 Pescatarian: do not eat animal flesh with the

exception of fish and seafood

 Flexitarian (“semi-vegetarian”): eat mostly

vegetarian foods, but occasionally eat meat

 Vegan: do not eat eggs, dairy products, meat of any

kind or processed foods containing these or other animal-derived ingredients such as gelatin (leather, cosmetics, honey, etc.)

Considerations



People adopt these lifestyles for a variety of

reasons (religious, cultural, ethical, health, etc.)



Key to adequate nutrition is eating a wide variety

of foods and finding alternative sources of

nutrients such as: Vitamin D, calcium, iron,

Omega-3s, Vitamin B12



Without appropriate meal planning and/or

supplements, adolescents may be at risk for

nutrient deficiencies

Dairy

 Fluid milk and many foods made from milk are considered part of this food group.

 Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not.

 Calcium-fortified soymilk is part of the dairy group

1 cup milk = 1cup dairy

1/3 cup shredded cheese= 1cup dairy

Most Dairy Group choices should be fat-free or low-fat.

1 cup yogurt = 1cup dairy

How Much?

Dairy Alternatives



Many adolescents do not get enough calcium

–Don’t like milk, don’t drink milk, etc.



Important to find other sources of calcium

–Food

Non-Dairy Milks: Rice, Almond, Soy, Hemp Dark green vegetables

Fortified foods and juices: cereals, waffles, orange juice

–Supplements

Chewables Capsules

Oils

Oils are fats that are

liquid at room

temperature:

Some foods are naturally

high in oils

–nuts –olives

–some fish –avocados

Solid Fats

 Solid at room temperature, like butter and shortening.

Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation (trans fats). Some common fats are:

 butter  milk fat

 beef fat (tallow, suet)  chicken fat

 pork fat (lard)  stick margarine  shortening

Another way to look at it..

 The Nutrition Facts label lists reference values for daily

fat intake

Empty Calories

 Calories from added fat and sugars

 Solid fats: fats that are solid at room temperature, like butter,

beef fat, and shortening. Some occur naturally in foods and some are added when foods are processed/prepared

 Added sugars: sugars and syrups that are added when foods or

beverages are processed/prepared

 Most empty calories in the American diet come from:

–Sugary beverages (soda, energy drinks, juice drinks)

–Cheese (Pizza)

–Pastries, cakes, donuts

–Fatty meats: sausage, bacon, ribs, hot dogs

Sugar

Many different names for sugar

 corn syrup, high-fructose corn syrup, dextrose,

maltodextrins, granulated sugar, or concentrated fruit juice sweetener, evaporated cane juice

 All “sugar” contributes the same number of calories

Sports Drinks

 Developed for athletes who work out vigorously, to:

rehydrate (read: water)

replenish fuel (read: calories)

replenish electrolytes (read: potassium, sodium,

chloride)

 Gatorade Orange Sports Drink

Water, sucrose syrup, glucose-fructose syrup, citric acid, natural orange flavor with other natural flavors, salt, sodium citrate, mono-potassium phosphate, yellow 6, ester gum, brominated vegetable oil

 Most students do not need sports drinks; they just need fluid  16 ounce Gatorade has 60 mg potassium; a carrot has 230 mg  A 32 ounce bottle of Gatorade has 200 calories

Is ‘vitamin water’ okay?

 Water has great market potential  Need to read labels carefully

 Mass AHK guidelines

–water or flavored water "without added sugar, artificial sweeteners

or caffeine"

 Vitamins and minerals and other ingredients are being

added to increase market differentiation

 Marketing statements are OUTRAGEOUS

 Providing 50% of certain vitamins and minerals is like

Bottom Line

 Limit or avoid beverages that contain added sweeteners,

artificial sweeteners, or caffeine

 Essentially = Water + sugar + vitamin/mineral supplement

–Not needed by anyone

–Risk over supplementation

 Marketing ploy

–Research on special ingredients is emerging

–Doubt the levels in these drinks are metabolically significant

THINK YOUR DRINK

ACTIVITY

Energy Balance

Calories

from

Food &

Beverages

Physical

Activity*

If you want to lose weight, you need to decrease calories from food OR increase calorie expenditure, OR Both

(for weight maintenance)

Energy Balance

 For weight maintenance:

 Goal is: Calories IN = Calories OUT

 For weight loss:

 Calories OUT must > Calories In. Can be accomplished by:

Cutting calories Exercising more

 How many calories should you have?

 Depends on many factors: age, weight, gender, activity

level, etc.

 Females usually require fewer calories than males because they tend to be

smaller, and have less lean muscle mass and greater body fat % (following puberty)

 Check out www.choosemyplate.gov for an estimate

A combination of BOTH is the most effective strategy!

Portions vs. Servings*



A portion is the amount of food that you

choose to eat for a meal or snack. It can

be big or small—you decide.

–3 scoops of ice cream



A serving is a measured amount of food

or drink, such as one slice of bread or one

cup (eight ounces) of milk.



Servings are comparable for similar types

of foods (i.e. cereals, bread, crackers)

140 calories

3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch

diameter

The Bagel

20 Years Ago

Today

Calorie Difference: 290 calories

500 calories 4 ounces 210 calories 1.5 ounces

Muffins

Pound Perspective



Even small changes add up (or down!)

Consider this

–

Sally drinks 1 Coke every afternoon (140 calories)

She would really like to lose weight

–

She does the math and realizes that:

–

1 coke/day x 365 days/year = 51, 000 calories.

“So what?”

Satisfaction Response: Carbohydrates

Time



Goal: 45-65% of total calories

10-15 min

Satisfaction Response: Protein

Satisfaction Response: Fats

Total Satisfaction Response

Sugar

Food Intake

Starch

Time



Fat

Protein

Hunger and Satiety

 Recognize hunger and satiety

 Work toward eating only when hungry and stopping

when satisfied, not stuffed

 Variety of influences cause us to eat when we aren’t

Eat Breakfast and Don’t Skip Meals

Research shows that:

 People who eat breakfast have lower body weights

than those who skip it

 They are also less likely to snack mindlessly

throughout the day.

 Breakfast eaters have less abdominal fat than those who skip  Children who eat breakfast are more attentive in school

 Eat meals and snacks regularly throughout the day

(every 3-4 hours)

 To avoid feeling deprived

 To maintain stable blood sugar and energy  To maintain metabolism

Get Rested

 Sleep affects the hormones that influence our appetite

and fat storage mechanisms

–cortisol, leptin and insulin

 A lack of sleep makes metabolic processes less efficient

(read: lowers metabolism)

 The more rested we are, the more energy we have to

continue to be active

 Research has shown that inadequate sleep correlates

WIIFM?

 Gear nutrition messages to the students  Find out what they NEED to know

 Find out what they WANT to know  Understand what motivates them

–Appearance/looking good –Doing well in school

–Athletic performance

 Find out what they perceive the advantages are  Meet them where they are

CREATING EDUCATED

CONSUMERS

Creating Educated Consumers

• Choosing products wisely

•Labels

• Recognizing influences on body image • Critical consumption of Media

• Separating fact from fiction

•Claims, promises, etc.

• Analyzing media

•Advertising

If it sounds to good to be true…

… it probably is!

 This can prove true for product claims, health claims,

weight loss promises, supplement claims

 What does the product claim? Do results seem rapid or

unrealistic?

 How much does it cost compared to similar products?

 Do you understand how the product works and how it

Label

Lingo

What is a Daily Value?

 Reference values used to assist consumers

– in understanding how nutrients fit into the context of the total

daily diet

–in comparing nutritional values of food products

 Nutrient content claims

–10% of the DV -Good source

–20% or more of the DV- Excellent or High

 Dietary trade-offs

Get Enough of These Nutrients

Choose foods with

the higher % DV

Calcium Considerations

Calcium

Calcium has %, but not

weighted amounts(mg)

•

% based on 1,000 mg

Teens need 1,300 mg

Limit These Nutrients

•Select foods that are lowest in saturated fat,

trans fat, and cholesterol to help reduce the risk of heart diseaset sodium to reduce your risk of high blood pressure

The

goal is to stay

BELOW 100% of the

DV for each of

these nutrients

each day.

The Footnote

How Daily Values relate to %DV

Nutrient Daily Values

Total Fat 65 g Saturated fatty acids 20 g Cholesterol 300 mg Sodium 2400 mg Potassium 3500 mg Total carbohydrate 300 g Fiber 25 g Protein 50 g Vitamin A 5000 IU Vitamin C 60 mg Calcium 1000 mg Iron 18 mg Vitamin D 400 IU Vitamin E 30 IU Folate 400 µg

What’s High? What’s Low?

Footnote

The % DV Does the Math for You

Look here for

highs and lows!

General Guide to Highs and Lows

*Based on a 2,000-calorie diet. * Based on a 2,000 calorie reference diet

Calories* –40 Calories is low –100 Calories is moderate –400 Calories is high Daily Values –5% DV or less is low

i.e. low in sodium

–20% or more is high

i.e. high in fiber

No DVs for:

Ingredient Info

Plain Yogurt

INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.

Fruit Yogurt

INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L.

Food-A-Pedia

Who Am I?

Strawberry Banana Bash, Cultured Pasteurized Grade A

Reduced Fat Milk, Sugar, High Fructose Corn Syrup, Modified Cornstarch, Whey Protein Concentrate, Nonfat Milk, Kosher Gelatin, Citric Acid, Natural Flavor, and Artificial Flavor,

Potassium Sorbate, Added to Maintain Freshness Red 40, Yellow 5, Retinyl Acetate (Vitamin A), Vitamin D3. Raspberry Rainbow, Cultured Pasteurized Grade A Reduced Fat Milk, Sugar, High Fructose Corn Syrup, Modified Cornstarch, Whey Protein

Concentrate, Nonfat Milk, Kosher Gelatin, Citric Acid, Potassium Sorbate, Added to Maintain Freshness Natural Flavor, and

Artificial Flavor, Red 40, Blue 1, Retinyl Acetate (Vitamin A), Vitamin D3. Tattoo Sugar, Modified Cellulose, Water, Modified Cornstarch, Glycerin, Dextrose, Polyglycerol Esters of Fatty Acids, Cornstarch, Natural Flavor, and Artificial Flavor, Citric Acid,

Potassium Sorbate, (Preservative) Sucralose, Blue 1, Yellow 5, Red 3.

Who Am I?

Unbleached Enriched Wheat Flour (Flours, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Cheddar

Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Water, Salt), Vegetable Oils (Canola Oil, Sunflower, and/or Soybean), Contains 2 Percent or Less of Salt, Yeast, Sugar, Yeast Extract, Leavening Baking Soda, Monocalcium Phosphate, Ammonium Bicarbonate), Spices, Annatto (Color), and Onion Powder.

Who Am I?

Filling, (High Fructose Corn Syrup, Corn Syrup, Apple Puree Concentrate, Glycerin, Sugar, Modified Cornstarch, Sodium Alginate, Malic Acid, Sodium Citrate, Modified Cellulose,

Dicalcium Phosphate, Cinnamon, Citric Acid, Caramel Color). Enriched Flour, (Wheat Flour, Niacinamide, Reduced Iron,

Thiamin Mononitrate, (Vitamin B1), Riboflavin, (Vitamin B2), Folic Acid), Whole Grain Oats, Sugar, Sunflower Oil, High Fructose

Corn Syrup, Contains Two Percent or Less of Honey, Calcium Carbonate, Dextrose, Nonfat Milk (Dry), Wheat Bran, Salt,

Cellulose, Potassium Bicarbonate, Leavening Cinnamon, Natural Flavor, and Artificial Flavor, Mono And Diglycerides, Propylene Glycol Esters Of Fatty Acids, Soy Lecithin, Wheat Gluten,

Cornstarch, Vitamin A Palmitate, Niacinamide, Carrageenan, Sodium, Iron, Pyridoxine Hydrochloride, (Vitamin B6), Thiamin Hydrochloride, (Vitamin B1), Riboflavin, (Vitamin B2), Folic Acid. Source: http://www.labelwatch.com

Who Am I?

Carbonated Water, Citric Acid, Taurine,

Sodium Citrate, Maltodextrin, Natural Flavor and

Artificial Flavors, Guarana Seed Extract, Ascorbic Acid,

Caramel Color, Caffeine, Potassium Sorbate (to Protect

Taste), Sodium Benzoate (to Protect Taste), Acesulfame

Potassium, Sucralose, L-Carnitine, Inositol, Milk Thistle

Extract, Ginkgo Biloba Leaf Extract, Niacinamide,

Calcium Pantothenate, Eleutherococcus Senticosus,

Riboflavin, Pyridoxine Hydrochloride, Cyanocobalamin.

Food “Labeling”



The messages we convey about food are

important



Consider the connotation

Try to use positive language

–Instead of “GOOD” and “BAD” foods, try:

 “sometimes” and “everyday” foods



Go, Slow, and Whoa foods



Green Light, Yellow Light, Red Light

All foods can fit

Practical Application

 Filtering out information

– “Need to Know” vs. “Nice to Know”

 Prioritizing

– What content could have the biggest impact?

Coming Back to Key Concepts

 Goals of Nutrition Education  MyPlate

 Energy Balance

 Special Dietary Considerations  Label Reading

 Body Talk

 Media Influence and Body Image  Reviewing Web Resources

So, how can we..

 Provide tools to enable students to make healthy choices

for themselves? For their schools?

 Provide healthy role models?

 Support healthy decisions with policy and a healthy school

environment?

 Empower students to resist unrealistic and unhealthy

cultural pressures re:

–Body image, nutrition, fitness, weight

 Foster healthy body image

 To motivate students to take ownership and have a stake in

wholesome eating and physical fitness?

Wrap-up

 Q & A

 Introduce homework assignment