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Put Your Best Fork Forward
- 2. Objectives •Identify 3 ways to increase the variety of foods eaten. •Explain how to use the Nutrition Facts label to identify added sugars. •List 3 changes that will help you limit added sugars, sodium, or solid fats. 2
- 3. Definition of Variety “A diverse assortment of foods and beverages across and within all food groups and subgroups selected to fulfill the recommended amounts without exceeding the limits for calories and other dietary components.” 3 Source: 2015-2020 Dietary Guidelines for Americans, Appendix 6. Glossary of Terms. https://health.gov/dietaryguidelines/2015/guidelines/appendix-6/#v
- 4. Why is a variety of foods important? 4
- 5. 5
- 7. Simple Meals 1) Prep basic ingredients 2) Simplify your pantry 3) Cook once, eat twice 7
- 8. 9/21/2017 Everything we eat and drink matters! Source: What is MyPlate? https://www.choosemyplate.gov/MyPlate
- 9. 9/21/2017 Subgroups: • Dark green • Red and orange • Beans and peas • Starchy • Other Vegetable Group
- 10. Vegetable Subgroups 9/21/2017 Source: All about the Vegetable Group: https://www.choosemyplate.gov/vegetables Dark Green Red and Orange Beans and Peas Starchy Other Children 2-3 years old 4-8 years old ½ cup/week 1 cup/week 2 ½ cups/week 3 cups/week ½ cup/week ½ cup/week 2 cups/week 3 ½ cups/week 1 ½ cups/week 2 ½ cups/week Girls 9-13 years old 14-18 years old 1 ½ cups/week 1 ½ cups/week 4 cups/week 5 ½ cups/week 1 cup/week 1 ½ cups/week 4 cups/week 5 cups/week 3 ½ cups/week 4 cups/week Boys 9-13 years old 14-18 years old 1 ½ cups/week 2 cups/week 5 ½ cups/week 6 cups/week 1 ½ cups/week 2 cups/week 5 cups/week 6 cups/week 4 cups/week 5 cups/week Women 19-50 years old 51+ years old 1 ½ cups/week 1 ½ cups/week 5 ½ cups/week 4 cups/week 1 ½ cups/week 1 cup/week 5 cups/week 4 cups/week 4 cups/week 3 ½ cups/week Men 19-50 years old 51+ years old 2 cups/week 1 ½ cups/week 6 cups/week 5 ½ cups/week 2 cups/week 1 ½ cups/week 6 cups/week 5 cups/week 5 cups/week 4 cups/week
- 11. 11 Source: U.S. Food & Drug Administration, Changes to the Nutrition Facts Label http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm
- 13. 13
- 14. Vary Your Veggies • Plan meals to include different colored vegetables throughout the week. • Experiment with different vegetables when preparing healthy soups and salads. • Choose vegetables that are in season, when possible.
- 15. Focus on Whole Fruits • Pack a variety of different colored fruits as snacks. • Try recipes that use fruits, such as salads or main dishes. • Enjoy fruit in place of sweets for dessert.
- 16. 16
- 17. Ways to choose whole grains more often: • Try preparing a whole grain that is new to you, such as brown rice instead of white. • Switch to a whole grain bread or wrap for sandwiches. • Look for cereals and snacks that use whole grain flours.
- 18. 18
- 19. • Substitute plant-based proteins in recipes or try new recipes or cuisines that use them. How to Vary Your Protein Routine:
- 20. • Experiment with seafood by grilling or baking fish in place of some other protein food for dinner two times per week. How to Vary Your Protein Routine:
- 21. 21
- 22. • Try sweetening plain low-fat yogurt with different types of fruits or whole grain cereals. • Make smoothies with fruit and fat-free milk or yogurt. How to Vary Your Dairy
- 23. • Sprinkle low-fat or reduced-fat cheese on top of soups, stews, and casseroles. • Enjoy a healthy snack of raw veggies with dips made from low-fat yogurt or cottage cheese. How to Vary Your Dairy
- 24. Ways to Limit Added Sugars 24 • Enjoy fruit instead of sweets for dessert more often. • Drink milk or water in place of a sugar- sweetened beverage. • Choose foods and drinks with less added sugars by using the Nutrition Facts label.
- 26. Dining Out 1) Plan ahead 2) Ask for what you want 3) Choose foods carefully 26
- 27. Ways to Limit Sodium 27 • Use the Nutrition Facts label to compare foods and drinks. • Try lower sodium versions of foods. • Flavor foods with less salt when cooking or at the table.
- 28. 28 Ways to Limit Saturated and Trans Fats • Choose low-fat and fat-free milk and dairy products. • Eat lean sources of protein foods. • Include more plant-based oils in place of solid fats. • Limit sweet desserts and snacks.
- 29. Putting it all together: 29
- 30. Putting it all together: 30 • Be creative by swapping out different fruits, vegetables, whole grains, lean proteins, and low-fat or fat-free dairy foods when preparing recipes. • Use the Nutrition Facts label to choose healthier foods and drinks. • Limit sources of added sugars, sodium, saturated fat and trans fat.
- 31. Putting it all together: 31 • Plan meals with servings from all of the 5 food groups whenever possible.
- 32. 32 Which food group is missing in this picture?
- 33. Eat What You Love https://www.youtube.com/watch?v=Wy5MedB S53w 33
- 34. Eat What You Love 1) Choose a smaller portion 2) Enjoy it less often 3) Make a healthy substitution 34
- 35. 35 • Focus on one small change at a time. Putting it all together:
- 36. 36
- 37. 37 During National Nutrition Month® Put Your Best Fork Forward by… • Creating an eating style that includes a variety of your favorite, healthful foods. Visit www.eatright.org/nnm for more information.
- 38. 38
Editor's Notes
- Each year during March, we celebrate National Nutrition Month® by focusing on the importance of making informed food choices and developing sound eating and physical activity habits. “Put Your Best Fork Forward” is the theme for 2017 which serves as a reminder that each one of us holds the tool to make healthier food choices. Making small changes during National Nutrition Month® and over time, helps improve health now and into the future.
- At the end of today’s session, each of you will be able to: Identify 3 ways to increase the variety of foods eaten. Explain how to use the Nutrition Facts label to identify added sugars. List 3 changes that will help you limit added sugars, sodium, or solid fats.
- Variety- we are blessed to have so many different varieties of fresh foods available to us all year long. However most Americans eat corn, green beans, and potatoes instead of including all the other vegetables we have access to. So what is variety? According to the 2015-2020 Dietary Guidelines for Americans, variety is defined as, “a diverse assortment of foods and beverages across and within all food groups and subgroups selected to fulfill the recommended amounts without exceeding the limits for calories and other dietary components.” We’ll be talking more about these other dietary components later but for right now it’s important to realize that eating and drinking a variety of foods and beverages should not result in extra calories. To stay within our daily calorie limit, it’s likely that we will need to make some substitutions in order to increase our variety.
- A variety of foods is important, because no one food or food group provides all of the nutrients our bodies need to grow and stay healthy. There are 6 nutrients: water, protein, carbohydrate, fat, vitamins and minerals. Most foods and drinks provide some or all of those, only in different amounts. For example, bell peppers are a good source of vitamin C, whereas yogurt and cheese provide higher amounts of calcium. Nuts and seeds are good sources of minerals, like magnesium and zinc, but they also contribute protein and healthy fats. Bananas are known for being a good source of potassium, a mineral many Americans don’t get enough of. Asparagus is too, but it also provides a good amount of a B vitamin, called folate, which is important for women of childbearing age. There is some overlap, too. For instance, fruits, vegetables, and whole grains are all great sources of dietary fiber. And foods, like fish and chicken, provide protein, but fish are also good sources of heart healthy fats called omega-3s. Fatty types of fish are one of the few food sources of vitamin D - another nutrient many people are lacking. (Eggs are also a good source of protein and vitamin D.) We don’t have time to discuss all the possible food combinations and the nutrients they provide, but hopefully this gives you an idea as to why eating a variety of them is important.
- Source: http://forum.bodybuilding.com/showthread.php?t=158962253 This presentation is not encouraging having a larger variety of processed foods. We are already inundated with many choices of processed foods. Have you ever wondered why we need so many different types of cereal at the grocery store? Having to make these choices overloads our system and makes it harder to make healthy choices. We will go for the easiest way to make the decision, rather than the healthfulness of the product. What can you do instead? Find a healthier product and stick to it. If you choose a less healthy option, choose a smaller box because you will be less likely to overdo on portion sizes.
- Now we are going to discuss MyPlate, which represents the five food groups, as you can see on this slide, (Fruits, Vegetables, Grains, Protein, and Dairy). It acts as a reminder that everything we eat and drink matters. Each one of us has unique food likes and dislikes. Plus our nutrient needs can be different depending on our age, gender, activity, and health. MyPlate and the Dietary Guidelines recommend that we eat a variety of foods from all of the food groups but also within each food group. This is especially important within the Vegetable group, since many Americans don’t eat enough or they tend to eat the same kinds. There are weekly recommendations for the following vegetable subgroups: dark green vegetables, red and orange vegetables, beans and peas, starchy vegetables, and other vegetables. So let’s talk about ways to increase the variety of vegetables we eat each week!
- All vegetables are important, and it is recommended that we eat some every day. Children have smaller requirements, 1 to 1 1 /2 cups per day, girls and boys up to the age of 18 should eat 2 to 3 cups daily and the amount for most adults is the same (2 to 3 cups every day). Surveys in the U.S. indicate that most people, no matter their age, fall short, and the most commonly eaten vegetables are potatoes and tomatoes. These 2 vegetables aren’t bad, but a lot of times they are made with added sugars, salt, and fat. Plus, if those are the only 2 vegetables eaten regularly, then we’re missing out on the nutrients the other subgroups of vegetables provide. Dark green vegetables, for example, are a great source of vitamin K, which is important for blood clotting and bone health. (Some people need to monitor their vitamin K intake when taking certain medications, like blood thinners.) Red and orange veggies provide nutrients that help keep our eyes healthy. Beans and peas are not only considered vegetables, but they can also be good sources of plant-based protein. This is especially important for people who follow vegetarian or vegan diets. We don’t need to eat all of these sub-groups each and every day, instead it’s recommended that we include several servings every week.
- As you can see on this slide, the recommended amounts for each vegetable subgroup are different. The amounts are also different depending on your gender and age. That’s because boys and girls have different calorie needs, as do men and women. These are just general recommendations. Individuals who are more active or have health conditions might have different calorie and nutrient needs. It’s also important to keep in mind that all forms of vegetables are encouraged. Most people think only fresh vegetables matter, but the truth is canned, frozen, and 100% vegetable juice also count as servings. That means the vegetables can be either cooked or raw. Of course, some types of vegetables are only eaten one way. For example, potatoes are always cooked; whereas carrots can be eaten raw or cooked. How the vegetables are prepared is equally important. They all start out healthy. However, adding ingredients like sauces or seasonings can add extra calories, salt, and saturated fat. Frozen and canned varieties might also have added sugars or salt. Look for words on the label that indicate “No Salt Added”, “Low Sodium”, or “Reduced in Sodium”. The Nutrition Facts Label will also help you determine how much salt (sodium) the food contains. In the future, the Nutrition Facts label will also list the amount of added sugars.
- The image on the left shows the Nutrition Facts label as it appears today. In the future (and by 2018), most foods and drinks will display the new label, which is shown on the right. As you can see, a lot of the information will be the same. The main changes to the new Nutrition Facts Label include: Servings per container will be listed above serving size. In some cases, the serving size will be different than serving sizes listed in the past (and will better reflect the amount people normally consume). Nutrition information will be listed for both serving size and servings per container if it is a food or drink that could be consumed as a single serving. (An example of this would be a 24 ounce beverage. A lot of people consider this to be a single serving, so you will be able to see the number of calories, etc. if you drink the serving size that is listed or the entire amount.) Added sugars will be listed, allowing you to see the difference between the amount of naturally occurring sugars compared to the amount of sugars that have been added. Vitamin D will be required on the label (instead of Vitamin A). Vitamin C is no longer required to be listed. The amount of Potassium will also be required. Some of the % Daily Values will also be different. So even though the Nutrition Facts Label will look a little different, how you use the label to make healthier choices will not change
- The ingredients will also tell you if there are any added sugars. Some foods, like fruit and yogurt have naturally occurring sugars, while others have sugars added to them. Even foods that we think are healthy, like yogurt and cereals, for example, may have added sugars. Words to look for, besides sugar, include: brown sugar, white granulated sugar, corn syrup, high fructose corn syrup, honey, maltose, sucrose, fructose, maltose. Those are just a few examples of added sugars. Main Sources of Added Sugars in the U.S. are: Beverages Regular soft drinks, sports and energy drinks Fruit drinks, like fruit punch Sweets Candy, cookies, cakes, donuts, pies, and ice cream Source: MyPlate, What are added sugars? https://www.choosemyplate.gov/what-are-added-sugars
- Now we’re going to discuss ways to include a variety of foods from all of the food groups.
- These are just a few examples of ways to vary your veggies: Plan meals to include different colored vegetables throughout the week. Remember to choose vegetables from each of those subgroups (i.e., dark green, red and orange, beans and peas, starchy, and other) Experiment with different vegetables when preparing healthy soups and salads. Make a point to buy different vegetables, depending on what is in season. Chances are they will be more affordable, too.
- Sign up for a CSA Local Farmer’s Market Try out new veggies at store These are a few ways to increase variety of fruits: Pack a variety of different colored fruits as snacks. Whole fruits, such as apples, bananas, and oranges are really convenient, but individually packaged and already cut up fruit works, too. Just be sure to look for ones with 100% fruit juice and no added sugars. Try new recipes that call for fruits, such as a mixed salad with sliced apples or pears. You can also add fruit, like berries and bananas, to oatmeal, muffins and even pancake batter. Enjoy fruit in place of sweets for dessert more often.
- These are a few examples of how to vary your grains, while increasing your intake of whole grain sources: Try preparing a whole grain that is new to you, such as brown rice instead of white. You can also experiment with other grains, like wild rice or quinoa. A number of rice blends are available today, too. Or you can make your own, only the cooking times will likely be different. Switch to a whole grain bread or wrap for sandwiches – there are so many different varieties available today to choose from. Just be sure to look for a whole grain flour of some type listed as the first ingredient (as opposed to an enriched one). Another option is to look for ready-to-eat cereals, and even snacks, that are made with whole grain flours. You can also add whole grain flour to muffins, quick breads, and batters to make pancakes or waffles. (Up to half of the amount of flour that is called for in a recipe can be substituted with a whole grain flour. The amount of leavening may need to be adjusted, though.) Whole grains also provide other important nutrients, like the B-vitamins and some minerals. Refined grains are enriched with certain vitamins and minerals, but they lack dietary fiber. That’s why it’s so important that we include whole grains on a daily basis. Buyer beware: Watch out for products with fiber added to them. If it is not naturally occurring, it probably isn’t as good for you. Some research has found that the gut microbiome benefits of added fiber is not beneficial like the naturally occurring fiber. Go for whole wheat as the first ingredient rather than added “functional” fiber. The functional fiber is just used for marketing. “The Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for women (5), which may come from dietary fibers, both soluble or insoluble, or the addition of “functional fibers” to the diet. The IOM defines functional fibers as non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or they may be manufactured or synthesized. Examples of functional fibers are psyllium husks, chitin from crustacean shells, fructooligosaccharides, polydextrose, and resistant dextrins. (6) These functional fibers are often added to processed foods as a way to bulk up the fiber content for consumers looking to meet the IOM intake guidelines. A recent report by NPR commented that despite the lack of significant evidence linking fiber intake to health outcomes such as reduced heart disease or cancer, many consumers are buying foods that are fortified with synthetic fiber additives under the guise of health promotion. (7) Three grams of added fiber is enough to allow these food products to claim to be a good source of fiber, and the food industry has used these fiber guidelines as a way to increase their sales of grain-based products in particular. (8) “ Source: https://chriskresser.com/myths-and-truths-about-fiber/
- MyPlate recommends that we “choose a variety of lean proteins from both plant and animal sources”. That’s definitely one way to help “Vary Your Protein Routine”. Source: https://www.choosemyplate.gov/variety
- One way to vary your protein routine is to: Substitute plant-based proteins in recipes, such as a mixture of beans in chili. You can make the recipes without any meat or substitute some of the beans in place of some of the meat, if you’d like. Another option is to try meatless dishes when you eat out. Many different cuisines offer foods made with beans and lentils. Many Americans get enough protein on a regular basis. Although, some people like older adults may not. Vegetarian and vegan diets can provide adequate amounts of protein if they are well planned and include a variety of foods.
- Another way to vary your protein routine is to: Experiment with seafood by grilling or baking fish in place of some other protein food for dinner two times per week. The cooking time will probably be less. The “What’s Cooking? USDA Mixing Bowl” is a great online resource for recipes: http://www.whatscooking.fns.usda.gov/. “Women who may become pregnant, pregnant women, nursing mothers, and young children should avoid some types of fish and eat types lower in mercury. Call 1‑888‑SAFEFOOD for more information.” Source: https://www.choosemyplate.gov/protein-foods-tips
- Variety also applies to the dairy group, but choosing low-fat and fat-free versions of dairy foods and drinks is important, too.
- Two ways to vary your dairy are: By sweetening plain low-fat yogurt with different types of fruits or whole grain cereals. This combination makes for a tasty treat, and if you portion it out in advance, then it becomes a convenient breakfast on-the-go or a healthy snack. You can also make smoothies with fruit and fat-free milk or yogurt on other days.
- These are a few more examples of how to vary your dairy: Use cheese as a garnish by sprinkling a small amount on top of dishes, like soups, stews, and casseroles. Look for lower fat and reduced fat options when possible, such as part-skim mozzarella. For recipes that call for higher fat cheeses, try using a smaller amount. For example, extra sharp Cheddar has a stronger flavor, so you don’t need to use as much. Try making or buying dips that use low-fat yogurt or ricotta or cottage cheeses. It’s a great way to eat more veggies and makes for a tasty, healthy snack.
- Now we’re going to discuss changes that will help limit sources of added sugars, salt, and solid fats. Based on what we have learned so far, what is one way we could limit added sugars? Including milk or water in place of a drink with added sugars is another option. Comparing foods and drinks by checking the nutrition facts label is definitely an important habit.
- Budget your meals Ask for condiments on the side, grilled versus fried, to-go box Examples of high calorie- breaded, cheesy, rich, southern-style, crispy.
- Ways to limit sodium, also known as table salt, include: Using the Nutrition Facts label to compare foods and drinks. Trying lower sodium versions of foods. Another option is to look for nutrient claims, such as “Low Sodium” or “No Salt Added”. Lower sodium versions of foods to consider include: soups, canned vegetables, 100% vegetable juices, and some already prepared foods. Flavoring foods with less salt when cooking or at the table will also help reduce salt intake. What are some ways to add flavor to foods without using salt? Using salt-free seasoning blends Adding dried or fresh herbs and spices
- Saturated fats and trans fats are the last of the “other dietary components” we are going to discuss today. Fat is an important nutrient and is required for various body processes and helps us absorb certain vitamins. However, some fats are considered to be healthier than others. Plant-based fats that are liquid at room temperature, like vegetable oils, are the sources of fat that we want to include more often. These types of fats are called unsaturated fats. Saturated fats are solid at room temperature and are found in fatty meats and higher fat dairy products. Trans fats may be found in snacks, already prepared foods, baked goods, and some margarines. You can check the label for grams of trans fat or check the ingredients list for “partially hydrogenated oils”. Ways to limit saturated fats and trans fat include: Choosing low-fat and fat-free milk and dairy products. Eating lean sources of protein foods. Including more plant-based oils in place of solid fats. Limiting sweet desserts and snacks.
- Now, let’s talk about how to put all of this information that we discussed together. Hopefully, you have noticed some overlap in terms of ways to eat a variety of foods from different food groups at one time. That’s what’s great about MyPlate. There’s not just one way to eat healthy. All of the 5 food groups are equally important. It’s up to you to decide how you want to combine those foods from each food group to develop your healthy eating style. The MyPlate website (www.ChooseMyPlate.gov) offers ideas to help get you started with eating healthier, and the Academy’s website (www.eatright.org) is another great resource.
- This is a summary of what we discussed today: Be creative by swapping out different fruits, vegetables, whole grains, lean proteins, and low-fat or fat-free dairy foods when preparing recipes. Use the Nutrition Facts label to choose healthier foods and drinks. Limit sources of added sugars, sodium, saturated and trans fats.
- Plan meals with servings from all of the 5 food groups whenever possible. It helps us eat more of the nutrients we need, and meals and snacks that include several food groups also tend to be more satisfying.
- Choose a smaller portion Enjoy it less often Make a healthy substitution
- The last thing we are going to talk about today is how to go about making changes so they will last. One of the best things you can do initially, is to “Focus on one small change at a time,” as MyPlate recommends. (Source: https://www.choosemyplate.gov/start-small-changes) The changes you decide to make can focus on one food group or even one meal at a time. It’s important to remember that “everything you eat and drink matters”. “Starting with small changes” can help you develop healthier habits that last. To help you get started, try making 1 or 2 small goals at first. The more specific they are, the better. For example, rather than saying, “I’m going to start eating more fruit”. It’s better to set a goal such as “I will eat fruit 3 days this week as a snack in the afternoon”. Other examples include: “I will try one new recipe this week that uses a whole grain” or “I will drink low-fat milk or water with dinner every day this week”.
- Any questions?
- In closing, during this year’s National Nutrition Month® Put Your Best Fork Forward by… Creating an eating style that includes a variety of your favorite, healthful foods. And remember, by making small changes over time, you can improve your health now and in the future. Source: MyPlate, Start with Small Changes (https://www.choosemyplate.gov/start-small-changes).
- Thank you for your time!