Nutrient-Rich – A term developed through consumer research to describe the concept of nutrient density. Research shows that consumers respond well to this term and to the positive approach to food choices it represents.1,2http://www.nutrientrichfoods.org/for_health_professionals/key_definitions.html
Nutrient-Rich Foods Make the Meal!• Complex Carbohydrates• Protein• Non-Starchy Vegetables• Fruit• Low Fat Dairy
What is a Nutrient-Rich Food?• Nutrient-Dense Foods: Foods lean or low in solid fats and without added solid fats, sugar, starches, or sodium• Nutrient-Rich Foods: A consumer-friendly way to describe nutrient-dense foods including those from the five basic food groups
Nutrient Dense vs. Energy Dense Nutrient Dense Energy Dense• 1 Cup Pitted Sweet Cherries • 5 Double Stuf Oreo Cookies• Calories 100 • Calories 350• Total Fat 0 g • Total Fat 17.6 g• Vitamin C, Potassium, Fiber • Sodium 345 mg
Why Nutrient Rich Foods?• Practical: Offers simple tips and tools to help people eat healthfully• Convenient: Based on wholesome foods that are familiar and easy to find• Feel confident: Takes the guesswork and stress out of eating healthy• Flexible: Lets people choose from a wide variety of food and beverages• Nutrient-packed: Based on a foundation of wholesome foods that provide more nutrition per bite/more nutrition per calorie• Achieve more: Fuels active, healthy lifestyles• Feel fulfilled: Helps people choose healthier foods that satisfy
Nutrients By Food Group • Thiamin • Potassium • Potassium • Calcium • IronWhole Grains Vegetables Dairy Lean Meats Fruit • Niacin • Magnesium • Folate • Protein • Vitamin D • Riboflavin • Vitamin A • Vitamin A • Vitamin A • Magnesium • Iron • Vitamin C • Vitamin C • Vitamin D • Thiamin • Zinc • Vitamin E • Vitamin E • Vitamin B12 • Riboflavin • Fiber • Vitamin K • Vitamin K • Potassium • Niacin • Pantothenic • Fiber • Riboflavin • Pantothenic Acid • Antioxidants • Niacin Acid • Vitamin B6 • Phosphorus • Vitamin B6 • Fiber • Vitamin B12 • Zinc
Incorporating Nutrient-Rich Foods • Use whole wheat pasta • Substitute oil for butter • Steam vegetables • Use low fat dairy • Use cooking spray products • Grill or bake meats • Use fresh products instead of canned • Use low fat or fat free products dressings • Use whole wheat breads instead of white bread • Use lean cuts of meat
• Watch portion sizes• Choose grilled over fried options
Noyer• Focus on fresh fruits, not dried• International Café ▫ Costs more but gives you enough calories, protein to fill you up and allows less room on your plate for other items• Market Deli: ▫ Lessen the carbs -- get a wrap! ▫ Ask for lite sauce• Panini: high in calories, carbs and fat ▫ Special order these• Mom’s: Go for meat and veggies ▫ Stay away from raviolis w/ cheese and sandwiches
Woodworth• Comfort Zone: • Della Casa: ▫ Skip the gravy ▫ Order pastas with red sauce ▫ Go for the meat, veggies and rice ▫ Stay away from Ziti ▫ Avoid items with the word Dumplings or Manicotti • Fire Dragon• Woody’s Grill ▫ Use less Sauce ▫ Be careful as most items are high ▫ Go for items here! in every category• Deli World: ▫ Ask for dressing on the side ▫ Custom make your sandwiches
Bookmark Cafe• Bagels: Low fat, not low calorie• Go for the plastic cups of food: ▫ Cottage Cheese ▫ Fruit ▫ Pasta Salad• Try tea or coffee without added sugar or cream
The Bottom Line…• Custom order your foods• Skip the processed options• Fill up on vegetables• Choose fresh fruit• Include low fat dairy• Remember: Nutrient Dense!
Ball State Net Nutrition• http://cms.bsu.edu/CampusLife/Dining/NutritionInformation.aspx
Eat Better America ®• http://www.eatbetteramerica.com/
References1. Eat Better America. 2011. Available at: http://www.eatbetteramerica.com/. Accessed February 18. 2011.2. Eating Well at Work. Presentation by Dr. Carol Friesen and Lauren Steinmetz.3. MyPyramid. United States Department of Agriculture. Available at: http://www.mypyramid.gov/ . Accessed February 20, 2011.4. Nutrient Rich Foods. American Dairy Association of Indiana. 2010. Available at: http://www.indianadairycouncil.org/nutrientrichfoods.html. Accessed February 17, 2011.5. Understanding Nutrient Density. Nutrient Rich Foods Coalition. 2010. Available at: http://www.nutrientrichfoods.org/index.html. Accessed June 24, 2010.