Increase your Energy One Meal at a Time

Learn practical ways to infuse “tasty” flavorful whole foods into your meals while decreasing intake of food

additives, hormones, and processed foods.

Sarena C. Glenn RD, LDN, MS

Campus Dietitian

Objectives

How can eating more whole foods discourage obesity? How can eating whole foods decrease my risk for

developing diabetes? How can I seek to eliminate or minimize processed foods

in my meals? How can I choose more whole foods?

How to Navigate Food Additives

Food Additive

FDA Definition (April 2010) “…any substance added to food. Legally, the term refers

to "any substance [with] the intended use of which results or may reasonably be expected to result -- directly or indirectly -- in its becoming a component or otherwise affecting the characteristics of any food." This definition includes any substance used in the production, processing, treatment, packaging, transportation or storage of food. 

Food Additive Examples

ADDITIVE PURPOSE EXAMPLESPreservatives Prevent food spoilage from bacteria,

molds, fungi, or yeast (antimicrobials); slow or prevent changes in color, flavor, or texture and delay rancidity (antioxidants); maintain freshness

Ascorbic acid, citric acid, sodium benzoate, calcium propionate, sodium, erthorbate, sodium nitrite calcium sorbate

Color Additives Offset color loss due to exposure to light, air, temperature extremes, moisture and storage conditions; correct natural variations in color; enhance colors that occur naturally; provide color to colorless and "fun" foods

FD&C Blue Nos. 1 and 2, FD&C Green No. 3, FD&C Red Nos. 3 and 40, FD&C Yellow Nos. 5 and 6, Orange B, Citrus Red No. 2, 

Flavor Enhancers Enhance flavors already present in foods (without providing their own separate flavor)

Monosodium glutamate (MSG), hydrolyzed soy protein, autolyzed yeast extract, disodium guanylate or inosinate

Overview of Food Ingredients Additives and Colors. (2010). Food & Drug Administration

Steroid Hormone Drugs (Implants)

FDA approved since 1950’s Natural Estrogen Progesterone Testosterone Synthetic Forms

Typically used in beef cattle and sheep to increase animals growth rate & efficiency by which they convert the feed they eat into meat.

Steroid Hormone Implants Used for Growth in Food Prodcuing Animals (2014) FDA

Processed Foods No FDA definition. ‘Food processing is any deliberate change in a food

that occurs before it’s available for us to eat.’ - IFIC (International Food Information Council)

What is Processed Food? You Might Be Surprised! IFIC FoodInsight.org

How is “natural defined” when on a food label ? “From a food science perspective, it is difficult to

define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances”. – FDA

What is the meaning of natural on the label of food? (2015) FDA Basics

Evidenced Based : Whole Foods

Food and Diet: Beyond Will Power, Quantity and Quality Matter by The Obesity Prevention Source

• Lowers risk of heart disease & diabetes

• Weight Control

• High in water

increases satiety

and hydration

• Curbs hunger since fiber slows digestion

Glycemic Load Basics Quick and Slow forms of Carbohydrates Based on how 50g (200 calories) of carbohydrate (not

counting fiber) in a food will affect blood sugar levels after overnight fast. (Clark, 2014)

BOTTOM LINE

Clark, N. Nancy Clarks Sports Nutrition Guidebook 2014

Apply Science at the Grocery Store

Make a list and stick to it!

Don’t go to grocery store hungry, eat before you go to prevent impulse purchasing.

Try using store brands Save up to 40% on the same product.

Really good tip for organic products. Examples : Giant, Traders Joes, Whole Foods (365 Brand), Wegmans, Safeway

Grocery Shopping Strategies

Taken from “The Athlete’s Grocery Cart” WIN Forum Sports Nutrition Game Plan-University of Washington School of Medicine.

Be aware items in middle of store contain more preservatives and are more processed therefore shop the perimeter for

less processed WHOLE foods.

Grocery Shopping Strategies

How long is the ingredient list? Shorter the list, the less processed, the

better! Can I pronounce and understand what I

am reading? Ingredients are listed in order by

weight. First items make up the greater part of the food. Look for foods containing unprocessed, identifiable ingredients. 

INGREDIENT LIST

Adapted from University of Washington Nutrition Manual

YES

NO

Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.

Fiber, Antioxida

nts, minerals

More ENERGY available for use

CURB your

hunger

Reduce issues with

irregular bowels

More lean body

mass & strength you can

build

20-40% lower risk of getting diabetes &

heart disease

CARBOHYDRATES

Clark, N. (2014). Sports Nutrition Guidebook Fifth Edition

‘WHOLE GRAIN’ should be the first

ingredient!

Plain, unflavored cereal is best! Many cereals with “fruit” flavors have added

sugar NOT added fruit. Don’t trust the label.

Cereals

Make your own flavors using REAL food:

- Greek or Soy Yogurt (Added Protein)- Dried Fruit - Raisins- Sliced Bananas, Chopped Apples,

Chopped Pears, Berries- Nuts- Cinnamon, Nutmeg, Allspice, Cocoa

Powder- Milk Options : Coconut, Almond,

Soy, Dairy

Quaker Instant Oatmeal - Strawberries & Cream

WHOLE GRAIN ROLLED OATS, SUGAR, FLAVORED FRUIT PIECES (DEHYDRATED APPLES [TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION], ARTIFICIAL STRAWBERRY FLAVOR, CITRIC ACID, RED 40), CREAMING AGENT (MALTODEXTRIN, PARTIALLY HYDROGENATED SOYBEAN OIL**, WHEY, SODIUM CASEINATE), SALT, CALCIUM CARBONATE, GUAR GUM, ARTIFICIAL FLAVOR, CITRIC ACID, NIACINAMIDE*, VITAMIN A PALMITATE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.

**ONE OF THE B VITAMINS**ADDS A DIETARILY INSIGNIFICANT AMOUNT OF TRANS FAT

NOT STRAWBERR

IES!

Look for the word “Whole” grain, not “Wheat”! “Wheat” flour is the same as REFINED

flour Look for “Whole Wheat” & “Whole

Grain” Dietary Fiber > 3 g per serving < 240mg Sodium per serving < 8g Sugar per serving Sugar not listed in the first couple of

ingredients. If your cereal does not meet the criteria,

combine ½ of it with a cereal that does meet the criteria.

Cereal Box should read

Adapted from Nancy Clark’s Sports Nutrition Guidebook. Fifth Edition

Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.

Clark, N. (2014). Sports Nutrition Guidebook Fifth Edition

CHOOSE LOOSEBlack or Kidney Beans, Chickpeas

Candy Bars, Candy, Snack Chips, Pop-Tarts

Fresh Fruit & Vegetables Soda, fruit, and vegetable drinksOatmeal, Cheerios, Kashi, Total, Shredded Wheat (WHOLE GRAIN)

Sugary processed cereals, instant hot cereals

WHOLE grain (DARK) breads and wraps

White Breads and sugary pastries

Quinoa, Brown Rice, Sweet Potato, WHOLE GRAIN Pasta, Millet

French Fries and onion rings

CARBOHYDRATES

CHOOSE

PROTEINLOOS

EWHOLE FOODS provide

the body with the protein it needs to adapt.

(Rosenfeld, 2012)

Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.

PROTEINCHOOSE LOOSE

Lean burgers/beef, pork chops/tenderloins

Cheese steaks & pepperoni/sausage pizza

Grilled Chicken, grilled/broiled/baked fish Chicken tenders, Chinese fried chicken in sauces, fried chicken sandwiches

Whole eggs, egg whites Excess bacon and sausageNon-GMO Soy, Veggie Burgers, Tempeh, Raw Nuts, Nut Butter, Legumes

High Fat Cheese, processed meat substitutes

Greek yogurt, 2% milk, cottage cheese, hummus, Soy Milk (Non-GMO)

High sugar content yogurts

Lean deli (nitrite free), canned tuna salad in water/low sodium

Italian Hoagies, buffalo chicken wraps

Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.

Practical Tips : Purchasing Meats/Fowl1st Option Grassfed – can be very expensive except when purchased in bulk. Store in freezer about 1 years worth. 2nd Option Look for “Organic”, “raised without the use of antibiotics or hormones”. Important : “Naturally Raised”, “Hormone Free”, “Antibiotic Free” usually refers to packaging and is often followed by asterisk—this information is available online, not the package itself. These are not regulated terms. CORRECT TERMS : No Antibiotics, No Hormones, Certified Organic3rd OptionLook for additive and preservative free. MUST READ LABELS. No MSG, nitrites or nitratesMeat and Poultry Labeling Terms October 2014 USDA

CHOOSE LOOSENuts and nut butters Candy Bars

Raw Nuts, minimalize roasted nuts, unsalted Snack Chips (Potato, Tortilla etc.), High Fat Snacks

Olive Oil, Canola Oil, Safflower Oil, Vinaigrettes < 10g fat, Homemade dressings, Dressings with whole food ingredients

Ranch & Blue Cheese Dressing, Honey Mustard Dressing, Thousand Island, Caesar Dressing, Peppercorn Dressing

Salmon and tuna (Canned or Fresh), Oven Baked, Grilled, Roasted, Broiled

Limit fried Foods

Avocado, Cheese with whole food ingredients High Fat Processed Cheeses and Sandwich Spreads

FATS

Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.

CHOOSE LOOSESpinach, Romaine Lettuce, Mesclun Greens, Turnips, Kale, Collards, Green Leaf, Red Leaf

Iceberg Lettuce

Fresh or Frozen Vegetables roasted, sautéed or steamed, Sweet potatoes roasted, steamed, baked, or sautéed

Fried Onion Rings, French Fries (fried)

Fresh fruit, frozen fruit OR canned fruit in it’s own juice, dried fruit without added sugar

Canned fruit in heavy syrup

100% Fruit Popsicles and 100% fruit juice drinks

Any juice with artificial flavors and added sugar

FRUITS & VEGETABLES

INGREDIENTS: PINEAPPLE, PINEAPPLE JUICE, ASCORBIC ACID (TO PROMOTE COLOR RETENTION), AND CITRIC ACID

Canned Fruit

INGREDIENTS: PINEAPPLE, WATER, SUGAR, AND CITRIC ACID

CHOOSE

LOOSE

CAN YOU PRONOUNCE AND

UNDERSTAND THE INGREDIENT

LABEL ?

Practical Cooking Tips : Grains Rice Cooker – Quick & Consistent

Grains Cook whole grains such as

quinoa, millet, rice, steel cut oats in bulk for the week

Cook in LOW sodium broth and salt free seasonings

Cook rice in unsweetened almond milk or coconut milk for a creamier texture

Squeeze fresh lemon or lime juice on rice after cooking

Cook steel cut oatmeal in slow cooker overnight with your choice of milk (dairy or nondairy), dry seasoning, favorite extract, and fruit (pumpkin, chopped apples, raisins).

Grate vegetables or use food processor Add sautéed vegetables to your pasta

sauce. Add xtra vegetables to your meatball or

meatloaf recipes Add grated carrot and pureed butternut

squash to mac n cheese Add xtra layer of vegetables in your

baked pasta dish

Practical Tips: VegetablesVegetables in Casserole Dishes

Add vegetables chopped or shredded to your favorite rice, pasta or sandwich

Have vegetables for breakfast : add to eggs and or a sandwich. Make a savory oatmeal. Lunch items for breakfast! Vegetable dip in a greek yogurt dip

Add pureed or shredded vegetables to muffin mix or pancake mix

Practical Tips: VegetablesVegetables in other dishes

Use slow cooker for cheaper cuts of meat.

Use lemon juice/lime juice to tenderize meat and chicken BEFORE cooking.

Lemons and Lime also enhance natural flavors so it decreases the need for salt

Eat meatless 1x per week then increase to 2-3x per week. Automatically increase your intake of vegetables/grains, while decreasing your grocery bill.

Practical Cooking Tips : Meats/Fowl

Grate your hard fruits (apples, pears) to put on top of yogurt, salad, sprinkle in your sandwich, on top of cold or hot cereal

Freeze berries, peeled bananas for smoothies Eat fruit as a snack paired with a fat to increase satiety

Apples + Nut Butter, Apples + Cheese (Dairy or Non Dairy) Whole Fruit + 1 serving of your favorite nuts Sliced fruit mixed with yogurt (Protein to increase satiety)

Purchase frozen fruit to make a smoothie or fruit based ice cream Smoothie = Frozen fruit + Creamy Base such as Cow’s Milk

or Alternative Milk Add in’s to smoothies: yogurt, nut butters, cocoa powder,

protein powder

Practical Tips: Fruits

Ingredients: 9 servingsCooking spray1 1/2 cups chickpeas or white beans (1 can, drained and rinsed) (250g after draining) 3/4 tsp baking powder 1/8 tsp baking soda level 1/4 tsp salt 3/4 cup organic brown sugar or coconut sugar (See note below, for substitutions) 2 tsp vanilla extract 1/4 cup ground flax or quick oats (20g) 1/4 cup peanut butter (or other fat source) (see nutrition link below, for lower-cal options) optional: 1/2 cup chocolate chipsPreheat oven to 350 degrees. Blend all ingredients (except chips) until very smooth in a good food processor (not a blender). Mix in chips, and scoop into a greased (or parchment-lined) 8x8 pan. Optional: for "prettiness" you can stick some chocolate chips on top of the batter as well. Bake for around 30 minutes. They'll look a little undercooked when you take them out, but they firm up as they cool, and you don’t want them to get hard.

Chick Pea BlondiesNutrition : 1 Bar Provides- Calories 158- Fat 4 g- Fiber 5 g- Protein 4 g

Adapted from Chocolate Covered Katie by Sarena C Glenn RD, LDN, MS Campus Dietitian

Ingredients1 cup packed dates¼ cup honey (or agave or maple syrup)¼ cup creamy unsalted natural peanut butter (or almond butter)1 cup roasted unsalted almonds, loosely chopped (or mixed nuts)1 ½ cups rolled oatsOptional additions: Chocolate Chips, Dried Fruit, VanillaInstructions1. Option: Roast rolled oats in 350 F oven for 10-15 minutes. 2. Process dates in food processor until small bits for 1 minute until dough like consistency.3. Place oats, almonds and dates in bowl- set-aside. 4. Warm honey and peanut butter in microwave for 1-2 minutes on high heat or until smooth. 5. Combine oat mixture and honey + peanut butter mixture together.6. Put in 8x8 dish lined with plastic or parchment paper, put in fridge for 20 minutes to harden. 7. Store in airtight container for few days or in freezer for longer. Makes 10 even bars.

5 Ingredient Granola Bar

Adapted by S.Glenn RD< LDN, MS from Minimalist Baker: http://minimalistbaker.com/healthy-5-ingredient-granola-bars/

Nutrition : 1 Bar provides- Calories : 217- Fat 8 g- Saturated Fat: 1 g- Carbohydrates 31 g - Sugar 19 g- Fiber: 4 g- Protein 6 g

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