Nutrient Rich Eating

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Nutrient Rich Eating

• Your Guide to Healthy Food Choices

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Objectives for Today

• Define the concept of nutrient rich foods
• Name five food aisles that offer nutrient rich
  foods
• Identify four nutrient rich foods that are
  attractive to
• Young children
• Adolescents
• Families
• YOU!!!!
• Identify two nutrient rich meals that can be
  purchased at a fast-food restaurant

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What is Nutrient Rich?

• A consumer friendly way to describe nutrient
  dense foods such as
• Colorful fruits and vegetables,
• Whole, fortified, fiber rich grain foods,
• Fat-free and low fat dairy products
• Lean meats, poultry, fish, eggs, beans, and nuts

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What are Nutrient Dense Foods?

• Foods that provide the most vitamins, minerals,
  protein, and other healthful nutrients for the
  lowest calorie cost. Basically, more bang for
  your buck!

Low Nutrient Density High Nutrient Density
Fried Chicken Grilled Chicken
Broccoli in Cheese Sauce Steamed Broccoli
Whole milk Skim Milk
Refried Beans with Lard Fat-free Refried Beans
Blueberry Muffin 9-Grain Bread
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Flipping the Terminology

• LOW Nutrient Density Nutrient Poor
• HIGH Nutrient Density Nutrient Rich

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Where Do You Find Nutrient Rich Foods?

• EVERYWHERE YOU LOOK!!!!!
• Traditional Grocery Stores
• Warehouse Stores
• Mini-markets
• Farmers Markets
• Any type of restaurant
• Vending machines

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Searching the Grocery Store Milk/Dairy Aisle

Nutrient Poor Choices Nutrient Rich Choices
Full fat cheeses Low fat cheeses
Whole milk 1 or nonfat milk
Full fat yogurt Low/nonfat yogurt
Full fat cottage cheese Low/nonfat cottage cheese
Full fat sour cream Low/nonfat sour cream
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What are the benefits?

• 3 servings of Nutrient POOR dairy
• 1 cup whole milk, 1 cup full fat yogurt, 1 oz
  cheddar cheese
• 3 servings of nutrient RICH diary
• 1 cup skim milk, 1 cup nonfat yogurt, 1 oz skim
  mozzarella
• Provides same nutrients
• 800 mg Calcium, 23-25 g protein
• Saves 125-150 kcal for the day
• Potential for 16 pounds weight loss/y

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Searching the Grocery Store Meat/Fish/Poultry
Counter
Nutrient POOR Choices Nutrient RICH Choices
Fried Chicken Grilled Chicken
Spare Ribs Loin of Pork
T-Bone Steak Flank Steak
Battered Fried Shrimp Grilled Shrimp
Bologna, salami, pastrami Smoked turkey, lean ham
Pork sausage Canadian bacon
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What are the benefits?

• 3 servings of nutrient POOR meat/fish/poultry
• 3 sausage links, 3 oz bologna, 3 oz fried shrimp
• 3 servings of nutrient RICH meat/fish/poultry
• 3 oz Canadian bacon, 3 oz smoked turkey, 3 oz
  grilled shrimp
• Nutrient Rich choices provide HIGHER levels of
  nutrients
• Nutrient rich 6 mg iron, 6 mg zinc, 70 g
  protein
• Nutrient poor 3.5 mg iron, 6 mg zinc, 56 g
  protein
• Saves 495 kcal for the day
• Potential for 52 pounds weight loss/y

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Searching the Grocery Store Vegetable Aisle
Nutrient POOR Choices Nutrient RICH Choices
Frozen Broccoli in Cheese Sauce Fresh Broccoli, steamed
Frozen Breaded Eggplant Grilled Eggplant
Fried Zucchini Stir-fried Zucchini
Frozen Carrots in Butter Sauce Raw Carrots
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What are the benefits?

• Higher vitamin intakes with nutrient rich
  vegetables
• Save about 30 grams of fat with nutrient rich
  choices
• Save about 270 kcal per day with nutrient rich
  choices
• Potential for 28 pounds weight loss/y

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Searching the Grocery Store Fruit Aisle
Nutrient POOR Choices Nutrient RICH Choices
Yogurt Raisins Raisins
Canned Peaches in Heavy Syrup Fresh Peaches or Canned in Juice
Apple Slices with Caramel Dip Raw Apple (Whole or Slices)
Apricot Fruit Leather Fresh Apricots
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Searching the Grocery Store The
Bread/Grain/Cereal Aisles
Nutrient POOR Choices Nutrient RICH Choices
Granola Cereal Raisin Bran
Peaches and Cream Instant Oatmeal Quick Cook Oatmeal
Croissant 9-Grain Bread
Pasta-Roni Alfredo Whole Grain Spaghetti
3-Cheese Rice Mix Brown Rice
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Searching Restaurants

• Plan ahead
• Scan the menu
• Scale back
• Celebrate!

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Searching Restaurants Plan Ahead

• Know whats on the menu
• Reward healthy options with your repeat business
• Anticipate the company you will enjoy as much as
  the food and drink
• Devise a strategy

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Searching Restaurants Scan the Menu

• Find the cautious words and phrases
• Find the blue-ribbon words and phrases
• Have the kids help!

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Cautious Menu Descriptions

• Fried, deep-fried
• Saucy, cheesy, creamy, buttery, Alfredo
• Rich, gooey
• Man-sized, enough for 2 (or 4!)

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Blue-Ribbon Menu Descriptions

• Fresh, baked, grilled, broiled, roasted, steamed,
  raw
• Marinara sauce
• Lightly anything!
• On the side available
• Substitutions allowed

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Todays Table Activity

• Review the menus provided at your table and make
  your own list of CAUTIOUS and BLUE RIBBON terms.
  Be prepared to share with the group!
• Develop one nutrient rich meal from the menu you
  have reviewed

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Searching Restaurants How to Scale Back

• Order appetizer or sides instead of a full
  entrée
• Ask to split a full order may need to pay a
  plate charge at high end restaurants
• Order what you want but bring half home
• Order desert samplers and share with others

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Searching Restaurants Celebrate Your Choices!
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Searching your Desk

• Anticipate hunger it will always show up!
• Stock up with nutrient rich foods
• Peanut butter, foil pack tuna, dried fruit, nuts,
  whole grain crackers or cold cereal, high
  fiber/low sugar hot cereals, tetra-pak skim milk
  canned/tetra-pak low sodium soups
• Fresh fruits and vegetables, low/no fat
  cheeses/yogurt/milk, hard boiled eggs
• Get your coworkers to join the Nutrient Rich
  Campaign
• Redefine office party encourage nutrient rich
  goodies from home encourage sharing of home
  grown produce
• Negotiate for success
• Convenient access to refrigerator, microwave, etc
• Healthier profile of vending machine foods

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Desk/Office Inventory

• Take a few minutes to mentally inventory your own
  desk, office, workspace environment.
• List the NUTRIENT RICH foods you currently have
  available
• List the NUTRIENT RICH foods you can add
• List the NUTRIENT POOR foods you should toss or
  donate
• List one action you can take to improve the
  overall nutrient environment of your worksite

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How to Share the Nutrient-Rich Message with
Clients

• The Nutrient Rich Coalition
• Nutrient Rich Shopping List
• Navigating the Grocery Store Shop the
  Perimeter
• Nutrient Rich ideas for breakfast, lunch, dinner
• Nutrient rich meal ideas and recipes
• Eating Out suggestions
• Restaurants, fast-food places, cafeterias,
  convenience stores, vending machines
• www.nutrientrichfood.org
• MyPyramid, 2005 Dietary Guidelines for Americans

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What is the Nutrient Rich Coalition?

• A coalition of 15 agricultural commodity/food
  organizations including
• National Dairy Council
• Egg Nutrition Center
• The Other White Meat
• National Cattlemans Beef Association
• National Turkey Federation
• California Kiwifruit
• California Strawberry Commission
• Wild Blueberries
• U.S. Highbush Blueberry Council
• 100 Pure Florida
• California Avocado Commission
• Potatoes Goodness Unearthed
• Wheat Foods Council

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How to Use the Nutrient-Rich Plan

• Consider your target audience
• Families
• Young children
• Adolescents
• Older adults
• Yourself!!
• USDA No
• disparaging
• messages

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Tailor your Advice

• Identify one nutrient rich food that would be
  particularly appealing to
• Young children
• Teenagers
• New parents
• Older adults

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Consider Your Words

• Positive Images
• Naturally nutrient rich Nutrient rich
• Back to Basics foods
• Making Calories Count
• Small steps
• Live Well, Eat for Health
• Eat, Include, Enjoy, Add more
• Negative Images
• Nutrient Dense
• Dont, Avoid, Limit

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Go By the Numbers

• Nutrient Density Index (NDI) Ratio of the DV
  of 14 key nutrients relative to total calories
  now terms Naturally Nutrient Rich score
• Calories for Nutrient Value (CFN) The calorie
  cost of getting 1 of the DV of 13 key nutrients
  the LOWER the CFN value, the better (cheaper
  calorie cost)
• Nutrient-to-Nutrient Approach Compares the
  ratio of recommended nutrients to restricted
  nutrients (RRR) within a given food. The higher
  the ratio, the more nutritious the food

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Make it Memorable

• Make half your grains whole
• Vary your veggies
• Take veggie short cuts
• Focus on fruits
• Get your fruits fast
• Choose calcium rich
• Dash out with your dairy

• Go lean with protein
• Time-trimming protein tips
• Eye-opening meals for your mornings
• Soup/salad/sandwich suggestions
• Healthy helpings on the home-front

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Make it Specific Your turn!!!!!

• Make half your grains whole
• Vary your veggies
• Take veggie short cuts
• Focus on fruits
• Get your fruits fast
• Choose calcium rich
• Dash out with your dairy

• Go lean with protein
• Time-trimming protein tips
• Eye-opening meals for your mornings
• Soup/salad/sandwich suggestions
• Healthy helpings on the home-front

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Other Tongue Twisters

• Be wise about portion size
• Simple swaps to stay ahead
• Feasting for health with fast foods
• Value from Vending Machines
• Designing a Desk Drawer Stash

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Make the Commitment!

• Commit to the concept
• Commit to the message
• Commit to your audiences
• Commit to yourself