Nutrition Facts and Healthy Snacks Kimberly Kanechika, RD University of Hawaii, Cooperative...

Nutrition Facts and Healthy Snacks

Kimberly Kanechika, RDUniversity of Hawaii,

Cooperative Extension ServiceNutrition Education for Wellness Program

Hawaii Child Care Nutrition Program

Overview• Nutrition for children

– Healthy Eating Environment– Appropriate food choices

• Choosing “Healthy Snacks” – Dietary Guidelines for Americans– Food Guidance System– Food labels– Minimum component snack requirements

Healthy Eating Environment

• Caregivers decide:– When to eat– What foods to offer– Where to eat

• Children decide:– Whether to eat– What foods to

eat– How much to eat

Appropriate Food Choices• Some foods that may cause choking:

– Hot dogs– Whole grapes, Cherries with pits– Raw celery and carrots– Large pieces of fruit with skin– Nuts and seeds– Chunks of meat – Popcorn– Round or hard candy

Appropriate Food ChoicesCommon Food Allergens:

1. _______2. _______3. _______4. _______

5. _______6. _______7. _______8. _______

Appropriate Food ChoicesCommon Food Allergens:

1. Milk2. Egg3. Wheat4. Soy5. Fish (bass, flounder, cod)6. Crustacean shellfish (crab, lobster,

shrimp)7. Tree nuts (almonds, walnuts, pecans)8. Peanuts

What is a “Healthy Snack?”

Choosing “Healthy” Snacks

• Dietary Guidelines for Americans• Food Guidance System• Food labels• Minimum Component Requirements

for Snacks

Dietary Guidelines for Americans

• Foods to encourage– Milk– Fruits & vegetables– Whole grains

• Choose nutrient-dense foods & beverages– Moderate solid fat & added sugars– Choose foods low in saturated fat &

cholesterol and sodium

Child Care Meal PatternMinimum Component Requirements

Food ComponentsFood Components Ages 1-2Ages 1-2 Ages 3-5Ages 3-5 Ages 6-12Ages 6-12

1 milk

fluid milk ½ cup ½ cup 1 cup1 fruit and/or vegetable

juice, fruit and/or vegetable ½ cup ½ cup ¾ cup

1 grains or bread

bread or

cornbread or biscuit or roll or muffin or

cold dry cereal or

hot cooked cereal or

pasta or noodles or grains

½ slice

½ serving

¼ cup

¼ cup

¼ cup

½ slice

½ serving

1/3 cup

¼ cup

¼ cup

1 slice

1 serving

¾ cup

½ cup

½ cup

1 meat or meat alternate

meat or poultry or fish4 or

alternate protein product or

cheese or

egg or

cooked dry beans or peas or

peanut or other nut or seed butters or

nuts and/or seeds or

yogurt

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

1 oz.

1 oz.

1 oz.

½

¼ cup

2 Tbsp.

1 oz.

4 oz.

Foods to encourage - Milk

• Nutrients– Protein– Calcium– Potassium– Some B-vitamins– Fortified with

Vitamin D + Vitamin A

• Health Benefits– Build and maintain

bone mass– Healthy teeth

Choose nutrient-dense milk

Whole 2% 1% Nonfat

Moderate total fat & limit saturated fat

Whole

-150 calories-8 g total fat

-5 g saturated fat

Reduced-Fat or 2%

-120 calories-5 g total fat

-3 g saturated fat

Low-fat or 1%

-110 calories-2.5 g total fat

-1.5 g saturated fat

Nonfat

-90 calories-0 g total fat

-0 g saturated fat

Label Reading: Nutrient Content Claims

“Reduced”

• at least 25% less of:

– Calories– Total fat– Saturated fat– Cholesterol– Sodium– Sugar

“Low”

• Calories– < 40

• Fat– < 3 grams

• Saturated Fat– < 1 gram

• Cholesterol – < 20 milligrams

•Sodium– < 140

milligrams

• Sugar – not defined

“Free”

• Calories– < 5 calories

• Fat, Saturated fat, Sugar

– < 0.5 grams

• Cholesterol– < 2 milligrams

• Sodium– < 5 milligrams

Child Care Meal PatternMinimum Component Requirements

Food ComponentsFood Components Ages 1-2Ages 1-2 Ages 3-5Ages 3-5 Ages 6-12Ages 6-12

1 milk

fluid milk ½ cup ½ cup 1 cup

1 fruit and/or vegetable

juice, fruit and/or vegetable ½ cup ½ cup ¾ cup1 grains or bread

bread or

cornbread or biscuit or roll or muffin or

cold dry cereal or

hot cooked cereal or

pasta or noodles or grains

½ slice

½ serving

¼ cup

¼ cup

¼ cup

½ slice

½ serving

1/3 cup

¼ cup

¼ cup

1 slice

1 serving

¾ cup

½ cup

½ cup

1 meat or meat alternate

meat or poultry or fish4 or

alternate protein product or

cheese or

egg or

cooked dry beans or peas or

peanut or other nut or seed butters or

nuts and/or seeds or

yogurt

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

1 oz.

1 oz.

1 oz.

½

¼ cup

2 Tbsp.

1 oz.

4 oz.

Foods to encourage - Fruits & Vegetables

• Try many different kinds, colors and forms– Fresh– Frozen– Canned– Dried– *Limit juices

Foods to encourage - Fruits & Vegetables

• Nutrients– Dietary fiber– Vitamin A, C, K– Folate– Potassium

• Health Benefits– Maintain regularity– May help prevent

certain chronic diseases

– Helps keep our eyes, skin, blood healthy

– Healthy immune system

Choose nutrient-densefruits & vegetables – Example

Pineapple A• Ingredients:

Pineapple, clarified pineapple juice, sugar

• Serving size: 2 slices (117 grams)

• Total Carb: 23 grams– Sugars: 21 grams

• Packed in:__________

Pineapple B• Ingredients:

Pineapple, pineapple juice, water & clarified pineapple juice concentrate

• Serving size: ½ cup (122 grams)

• Total Carb: 15 grams– Sugars: 13 grams

• Packed in:__________heavy syrup 100% juice

Moderate sugars

• Names for added sugars that may appear on food labels

• Brown sugar • Lactose

• Corn syrup • Maltose

• Dextrose • Malt syrup

• Fructose • Molasses

• Fruit juice concentrates

• Raw sugar

• Glucose • Sucrose

• High-fructose corn syrup

• Sugar

• Honey • Syrup

Child Care Meal PatternMinimum Component Requirements

Food ComponentsFood Components Ages 1-2Ages 1-2 Ages 3-5Ages 3-5 Ages 6-12Ages 6-12

1 milk

fluid milk ½ cup ½ cup 1 cup

1 fruit and/or vegetable

juice, fruit and/or vegetable ½ cup ½ cup ¾ cup

1 grains or bread

bread or

cornbread or biscuit or roll or muffin or

cold dry cereal or

hot cooked cereal or

pasta or noodles or rice

½ slice

½ serving

¼ cup

¼ cup

¼ cup

½ slice

½ serving

1/3 cup

¼ cup

¼ cup

1 slice

1 serving

¾ cup

½ cup

½ cup

1 meat or meat alternate

meat or poultry or fish or

alternate protein product or

cheese or

egg or

cooked dry beans or peas or

peanut or other nut or seed butters or

nuts and/or seeds or

yogurt

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

1 oz.

1 oz.

1 oz.

½

¼ cup

2 Tbsp.

1 oz.

4 oz.

Foods to encourage - a variety of grains, especially whole

grains• Whole grains

naturally contain:– Dietary Fiber– B-Vitamins– Minerals, like Iron,

Magnesium

Germ

Bran

Endosperm

Foods to encourage – Whole Grains

• Whole Grain Health Benefits– Help maintain

regularity– May help reduce

the risk of certain chronic diseases

– Help with metabolism

• Enriched grains are fortified with: – Folic acid– Thiamin– Riboflavin– Niacin– Iron

Identifying whole grains

• White rice• Wheat flour• Whole oats• Corn Tortillas• Noodles

• ________• ________• ________• ________• ________

no

noyes

maybemaybe

Identifying whole grainsLabel Reading

• “Whole” or “Whole-grain”

• “100% whole grain”

• “___ grams of whole grain”

• Fiber content• Whole Grain

Council StampSome refined

grain

ALL

whole grain

Choose nutrient-dense crackersCracker B

• Baked Snack Crackers

• “Baked with 100% Whole Grain”

• Ingredients: Whole grain wheat flour, soybean oil, sugar, cornstarch, corn syrup, salt, high fructose corn syrup, barley malt syrup…

• Serving size: 16 ea (31 g)

• Dietary Fiber: 2 grams

Cracker A • “Crackers with 5 g

whole grain…”

• Ingredients: Enriched flour ( wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), soybean oil, whole grain wheat flour, sugar…

• Serving size: 16 ea (31 g)

• Dietary Fiber: 1 gram

Choose nutrient-dense cerealCereal A

• “Oven Toasted Corn Cereal”

• “with Whole Grain”• Ingredients: Corn

meal, whole grain corn, sugar, corn starch, salt…

• Serving: 1 cup (31 g)• Dietary fiber: 1 gram

Cereal B• “Oven Toasted Wheat

Cereal”• “An excellent source of

fiber”• Ingredients: Whole grain

wheat, sugar, salt, calcium carbonate, barley malt extract…

• Serving: 31 g• Dietary fiber: 3 grams

Label ReadingOther Nutrient Content Claims

• “Excellent Source of”

• “High”• “Rich In”

– Contains at least 20% of the daily value to describe proteins, vitamins, minerals, dietary fiber, or potassium

• Others include:– Lean– Extra Lean– High potency– Good Source of,

Contains, Provides– More, Added, Extra,

Plus– Modified– Any Fiber Claim

Child Care Meal PatternMinimum Component Requirements

Food ComponentsFood Components Ages 1-2Ages 1-2 Ages 3-5Ages 3-5 Ages 6-12Ages 6-121 milk

fluid milk ½ cup ½ cup 1 cup

1 fruit and/or vegetable

juice, fruit and/or vegetable ½ cup ½ cup ¾ cup

1 grains or bread

bread or

cornbread or biscuit or roll or muffin or

cold dry cereal or

hot cooked cereal or

pasta or noodles or grains

½ slice

½ serving

¼ cup

¼ cup

¼ cup

½ slice

½ serving

1/3 cup

¼ cup

¼ cup

1 slice

1 serving

¾ cup

½ cup

½ cup

1 meat or meat alternate

meat or poultry or fish or

alternate protein product or

cheese or

egg or

cooked dry beans or peas or

peanut or other nut or seed butters or

nuts and/or seeds or

yogurt

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

½ oz.

½ oz.

½ oz.

½

1/8 cup

1 Tbsp.

½ oz.

2 oz.

1 oz.

1 oz.

1 oz.

½

¼ cup

2 Tbsp.

1 oz.

4 oz.

Choose nutrient-dense meats & meat alternates

• Nutrients– Protein– B-vitamins– Vitamin E– Minerals– Essential fatty acids

• Health Benefits– Help build and

maintain our muscles, bones, skin, blood

– Help with metabolism

Choose nutrient-dense meat & meat alternates

• Lean or Low-fat meats and poultry– Ground meats 90%-lean

– Poultry without skin– Moderate processed meats

• Enjoy more beans, peas, seeds, nuts, soy•

• Choose seafood too

• Choose yogurt with lower amounts of sugar

Choose nutrient-dense yogurtFlavored Yogurt A

• Ingredients: Cultured pasteurized Grade A fat free milk, apricot mango base (high fructose corn syrup, apricots, mangos..

• Serving size: 8 oz • Calories: 240• Total Carb: 46 g

– Sugar: 42 g

Plain Yogurt B• Ingredients:

Cultured Grade A nonfat milk, pectin

• Serving size: 8 oz• Calories: 100• Total Carb: 15 g

– Sugar: 15 g

In review• Foods to encourage

– Milk– Fruits & vegetables– Whole grains

• Choose nutrient-dense foods & beverages– Moderate solid fat & added sugars– Choose foods low in saturated fat &

cholesterol and sodium

• *Aim for a balance of taste and nutrition

Websites • Dietary Guidelines for Americans

– www.cnpp.usda.gov/Dietaryguidelines.htm

• ChooseMyPlate– www.choosemyplate.gov/

• Nutrition Facts Label– www.fda.gov/Food/ResourcesForYou/C

onsumers/NFLPM/ucm274593.htm

• Whole Grains Council– www.wholegrainscouncil.org/

Questions?

www.ctahr.hawaii.edu/new/hccnp

Hawaii Child Care Nutrition Program1955 East-West Road, #306

Honolulu, Hawaii 96822hccnp@hawaii.eduPhone: 956-4124

Fax: 956-6457