FOOD FOR THOUGHT

California State University, Fresno Department of Food Science and Nutrition Students Presenters: Phil Rosales, LaShawn Jimenez & Brenda Riojas

OBJECTIVESAt the end of this seminar, you will be able to:•choose healthier food choices such as low-fat dairy products, whole grains and a variety of fruits and vegetables•become familiar with foods containing dietary fiber, calcium and Vitamin D and learn the health benefits and recommendations•will be able to create a healthy plate, by portioning the appropriate sizes

NUTRIENT DENSE FOODS:

• contain vitamins and minerals

• are all vegetables and fruits

• are whole grains, beans , peas, nuts and seeds (1)

(2)

(2)

• are fat-free or low-fat milk and milk products

• seafood• lean meats • poultry• contains no added solid

fats, sugars, starches, and sodium (1)

NUTRIENT DENSE FOODS:

2010 DIETARY GUIDELINES

Key Recommendations:•Make half your grains whole! Increase whole-grain intake by replacing refined grains with whole grains •Increase intake of fat-free or low-fat milk and milk products for more calcium for good bone health (1)

2010 DIETARY GUIDELINES

• Increase vegetable and fruit intake to get more fiber

• Decrease salt and processed foods which can lead to high blood pressure (1)

KEY NUTRIENTS (1)Vitamin DFood sources: •milk,(whole, 2%, skim)•yogurt (low-fat, preferably) •cheeses•fortified juices and soy products•sun exposure for 5-10 minutes•fish (tuna and salmon) •breakfast cereals •margarine (1)

• Recommendations: 600 IU/day (w/ sun exposure)

(2)

KEY NUTRIENTS (2)CalciumFood Sources: •milk and milk-products•fortified juices and other soy products•green leafy vegetables•Recommendations for milk/milk products: 3 cups/ day (1)

(2)

KEY NUTRIENTS (2)

Dietary Fiber•Food Sources: •beans and peas•other vegetables• fruits•whole grains •Adequate Intake (AI)=is 14 g per 1,000 calories (1)

(2)

HEALTH BENEFITSReduce risks of…•Heart disease•Obesity •Type 2 diabetes•High blood pressure•And ensures normal function in the stomach (1)

(2)

PORTION CONTROL

Balance your plate:•Make half your plate fruits and vegetables•Make ¼ of your plate proteins•Make ¼ of your plate grains(3)

INTERACTIVE ACTIVITY…

QUESTIONS:• 1). Name at least one vitamin and one mineral

that you will find in yogurt.• 2). How many cups a day of milk (or dairy

products) should a high school student drink?• 3). Name at least two key recommendations

from the Dietary Guidelines. • 4). Name at least three health benefits that you

receive from having a variety of foods in the diet.

• 5). Create an appropriate plate for dinnertime!!!

Nutrition Facts LabelObjectives:• Students will be able to determine how

many calories are in one serving, or from that portion eaten if it is more or less than one serving

• Students will have the ability to determine the grams in a particular nutrient and what percent of the daily value that nutrient contains

Nutrition Facts LabelObjectives (cont.):• Students will be able to assess what percent

of vitamins and minerals (vitamin A, vitamin C, calcium, and iron) the product contains and whether it is a good source of those micronutrients

• Students will possess the ability to understand and interpret the footnote on the nutrition facts label that contains information about the percent daily values based on different caloric diets.

Understanding the Label• How many people know how to read a

nutrition facts label?

• Can you tell me specifically what components are listed on a nutrition facts label?

Reading the Label

• Start here

• Serving size• Recommendations;

not necessarily the recommended serving size

• Servings per container• Allows you to

determine how many calories are contained within the product

Reading the Label• Move to this section

• Calories• This shows the

caloric content per serving

• Fat• Will help you to

determine the fat content of the product

Reading the Label• Limit these nutrients

• Total Fat• Different types of fat;

some better than others

• Cholesterol• Only in animal products• Keep below 300 mg

• Sodium• Less than 2,400 mg

• Sugar• Minimal amounts

Reading the Label• Review these

nutrients

• Potassium

• Total Carbohydrates• Dietary fiber, good

for the GI tract• Protein

• Recommendations based on weight

Reading the Label• Percent Daily Values

• Based on either a 2,000, 2,400, or 2,500-calorie diet

• Caloric intake differs in individuals based on different factors

Reading the Label• Micronutrients

• FDA requires the display of these vitamins and minerals

• Helpful to determine what essential components are contained within the product

Reading the Label• Footnote

• Will aid in determination of % daily values

• Shows the recommended intake of several different nutrients

Activity Time!• You will be given three different

nutrition facts labels• The food product is the same, but the

brands are different• In your small groups discuss which label

is the most desirable choice• Now, lets find out what you as a

class thought!

Serving size vs. Portion size

Objectives:•Understand the difference between serving size and portion size•Students to be able to use common items to determine a serving size

Serving size vs. Portion size

• Serving size –• Is the amount of food YOU choose to eat

at any one time• Portion size – • Is the amount of food recommended by

education materials i.e.. Dietary Guidelines or MyPyramid

lherzig

is this to demonstrate the serving sizes?

Portion Distortion: Then and Now

• Portion Distortion – • Misleading impression of the proper

amount of food

Cheeseburger20 years ago Now

333 calories ????(3)

Cheeseburger20 years ago Now

333 calories 590 calories

257 calories difference

The Coffee20 years ago

(Regular coffee with milk and sugar)

Now(Tall caramel macchiato

with whole milk)

190 calories/12 fl/oz.

57 calories/12oz.

133 caloriesdifference

(5)

(6)

Matching Game

• As a class answer each question:

• http://education.wichita.edu/caduceus/examples/servings/table_of_contents.htm

Parfait Recipe Ingredients•½ cup Vanilla yogurt (or soy yogurt)•1/8 cup granola (crushed granola bar)•1/8 cup blueberries•½ banana•Preparations•In a small cup, layer ½ cup yogurt, 1/8 cup granola, layer in ½ banana followed by 1/8 cup blueberries

References• 1) United States Department of Agriculture. 2010

Dietary Guidelines for Americans. www.mypyramid.gov. Accessed March 12, 2011.

• 2) Images available at google images. http://www.google.com/imgres?imgurl. Accessed March 13, 2011.

• 3) American Dietetic Association. http://www.eatright.org. Accessed March 21, 2011.

• 4) Portion Distortion. http://hp2010.nhlbihin.net/portion/. Accessed March 13, 2011.

References

• 5) EAL, Serving size vs. portion size. http://www.eatright.org/Public/content.aspx?id=429496794. Accessed March 12, 2011.

• 6) Starbucks. http://www.starbucks.com/menu/drinks/espresso/iced-caramel-macchiato. Accessed April 26, 2011.