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Nutrition Facts and Healthy Snacks Kimberly Kanechika, RD University of Hawaii, Cooperative Extension Service Nutrition Education for Wellness Program.

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Presentation on theme: "Nutrition Facts and Healthy Snacks Kimberly Kanechika, RD University of Hawaii, Cooperative Extension Service Nutrition Education for Wellness Program."— Presentation transcript:

1 Nutrition Facts and Healthy Snacks Kimberly Kanechika, RD University of Hawaii, Cooperative Extension Service Nutrition Education for Wellness Program Hawaii Child Care Nutrition Program

2 Overview Nutrition for children –Healthy Eating Environment –Appropriate food choices Choosing Healthy Snacks –Dietary Guidelines for Americans –Food Guidance System –Food labels –Minimum component snack requirements

3 Healthy Eating Environment Caregivers decide: –When to eat –What foods to offer –Where to eat Children decide: –Whether to eat –What foods to eat –How much to eat

4 Appropriate Food Choices Some foods that may cause choking: –Hot dogs –Whole grapes, Cherries with pits –Raw celery and carrots –Large pieces of fruit with skin –Nuts and seeds –Chunks of meat –Popcorn –Round or hard candy

5 Appropriate Food Choices Common Food Allergens: 1._______ 2._______ 3._______ 4._______ 5._______ 6._______ 7._______ 8._______

6 Appropriate Food Choices Common Food Allergens: 1.Milk 2.Egg 3.Wheat 4.Soy 5.Fish (bass, flounder, cod) 6.Crustacean shellfish (crab, lobster, shrimp) 7.Tree nuts (almonds, walnuts, pecans) 8.Peanuts

7 What is a Healthy Snack?

8 Choosing Healthy Snacks Dietary Guidelines for Americans Food Guidance System Food labels Minimum Component Requirements for Snacks

9 Dietary Guidelines for Americans Foods to encourage –Milk –Fruits & vegetables –Whole grains Choose nutrient-dense foods & beverages –Moderate solid fat & added sugars –Choose foods low in saturated fat & cholesterol and sodium

10 Child Care Meal Pattern Minimum Component Requirements Food Components Ages 1-2 Ages 3-5 Ages milk fluid milk½ cup 1 cup 1 fruit and/or vegetable juice, fruit and/or vegetable½ cup ¾ cup 1 grains or bread bread or cornbread or biscuit or roll or muffin or cold dry cereal or hot cooked cereal or pasta or noodles or grains ½ slice ½ serving ¼ cup ½ slice ½ serving 1/3 cup ¼ cup 1 slice 1 serving ¾ cup ½ cup 1 meat or meat alternate meat or poultry or fish4 or alternate protein product or cheese or egg or cooked dry beans or peas or peanut or other nut or seed butters or nuts and/or seeds or yogurt ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. 1 oz. ½ ¼ cup 2 Tbsp. 1 oz. 4 oz.

11 Foods to encourage - Milk Nutrients –Protein –Calcium –Potassium –Some B-vitamins –Fortified with Vitamin D + Vitamin A Health Benefits –Build and maintain bone mass –Healthy teeth

12 Choose nutrient-dense milk Whole2% 1% Nonfat

13 Moderate total fat & limit saturated fat Whole -150 calories -8 g total fat -5 g saturated fat Reduced-Fat or 2% -120 calories -5 g total fat -3 g saturated fat Low-fat or 1% -110 calories -2.5 g total fat -1.5 g saturated fat Nonfat -90 calories -0 g total fat -0 g saturated fat

14 Label Reading : Nutrient Content Claims Reduced at least 25% less of: – Calories – Total fat – Saturated fat – Cholesterol – Sodium – Sugar Low Calories – < 40 Fat – < 3 grams Saturated Fat – < 1 gram Cholesterol – < 20 milligrams Sodium – < 140 milligrams Sugar – not defined Free Calories – < 5 calories Fat, Saturated fat, Sugar – < 0.5 grams Cholesterol – < 2 milligrams Sodium – < 5 milligrams

15 Child Care Meal Pattern Minimum Component Requirements Food Components Ages 1-2 Ages 3-5 Ages milk fluid milk½ cup 1 cup 1 fruit and/or vegetable juice, fruit and/or vegetable½ cup ¾ cup 1 grains or bread bread or cornbread or biscuit or roll or muffin or cold dry cereal or hot cooked cereal or pasta or noodles or grains ½ slice ½ serving ¼ cup ½ slice ½ serving 1/3 cup ¼ cup 1 slice 1 serving ¾ cup ½ cup 1 meat or meat alternate meat or poultry or fish4 or alternate protein product or cheese or egg or cooked dry beans or peas or peanut or other nut or seed butters or nuts and/or seeds or yogurt ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. 1 oz. ½ ¼ cup 2 Tbsp. 1 oz. 4 oz.

16 Foods to encourage - Fruits & Vegetables Try many different kinds, colors and forms –Fresh –Frozen –Canned –Dried –*Limit juices

17 Foods to encourage - Fruits & Vegetables Nutrients –Dietary fiber –Vitamin A, C, K –Folate –Potassium Health Benefits –Maintain regularity –May help prevent certain chronic diseases –Helps keep our eyes, skin, blood healthy –Healthy immune system

18 Choose nutrient-dense fruits & vegetables – Example Pineapple A Ingredients: Pineapple, clarified pineapple juice, sugar Serving size: 2 slices (117 grams) Total Carb: 23 grams –Sugars: 21 grams Packed in:__________ Pineapple B Ingredients: Pineapple, pineapple juice, water & clarified pineapple juice concentrate Serving size: ½ cup (122 grams) Total Carb: 15 grams –Sugars: 13 grams Packed in:__________ heavy syrup100% juice

19 Moderate sugars Names for added sugars that may appear on food labels Brown sugar Lactose Corn syrup Maltose Dextrose Malt syrup Fructose Molasses Fruit juice concentrates Raw sugar Glucose Sucrose High-fructose corn syrup Sugar Honey Syrup

20 Child Care Meal Pattern Minimum Component Requirements Food Components Ages 1-2 Ages 3-5 Ages milk fluid milk½ cup 1 cup 1 fruit and/or vegetable juice, fruit and/or vegetable½ cup ¾ cup 1 grains or bread bread or cornbread or biscuit or roll or muffin or cold dry cereal or hot cooked cereal or pasta or noodles or rice ½ slice ½ serving ¼ cup ½ slice ½ serving 1/3 cup ¼ cup 1 slice 1 serving ¾ cup ½ cup 1 meat or meat alternate meat or poultry or fish or alternate protein product or cheese or egg or cooked dry beans or peas or peanut or other nut or seed butters or nuts and/or seeds or yogurt ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. 1 oz. ½ ¼ cup 2 Tbsp. 1 oz. 4 oz.

21 Foods to encourage - a variety of grains, especially whole grains Whole grains naturally contain: –Dietary Fiber –B-Vitamins –Minerals, like Iron, Magnesium Germ Bran Endosperm

22 Foods to encourage – Whole Grains Whole Grain Health Benefits –Help maintain regularity –May help reduce the risk of certain chronic diseases –Help with metabolism Enriched grains are fortified with: –Folic acid –Thiamin –Riboflavin –Niacin –Iron

23 Identifying whole grains White rice Wheat flour Whole oats Corn Tortillas Noodles ________ no yes maybe

24 Identifying whole grains Label Reading Whole or Whole-grain 100% whole grain ___ grams of whole grain Fiber content Whole Grain Council Stamp Some refined grain ALL whole grain

25 Choose nutrient-dense crackers Cracker B Baked Snack Crackers Baked with 100% Whole Grain Ingredients: Whole grain wheat flour, soybean oil, sugar, cornstarch, corn syrup, salt, high fructose corn syrup, barley malt syrup… Serving size: 16 ea (31 g) Dietary Fiber: 2 grams Cracker A Crackers with 5 g whole grain… Ingredients: Enriched flour ( wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), soybean oil, whole grain wheat flour, sugar… Serving size: 16 ea (31 g) Dietary Fiber: 1 gram

26 Choose nutrient-dense cereal Cereal A Oven Toasted Corn Cereal with Whole Grain Ingredients: Corn meal, whole grain corn, sugar, corn starch, salt… Serving: 1 cup (31 g) Dietary fiber: 1 gram Cereal B Oven Toasted Wheat Cereal An excellent source of fiber Ingredients: Whole grain wheat, sugar, salt, calcium carbonate, barley malt extract… Serving: 31 g Dietary fiber: 3 grams

27 Label Reading Other Nutrient Content Claims Excellent Source of High Rich In –Contains at least 20% of the daily value to describe proteins, vitamins, minerals, dietary fiber, or potassium Others include: –Lean –Extra Lean –High potency –Good Source of, Contains, Provides –More, Added, Extra, Plus –Modified –Any Fiber Claim

28 Child Care Meal Pattern Minimum Component Requirements Food Components Ages 1-2 Ages 3-5 Ages milk fluid milk½ cup 1 cup 1 fruit and/or vegetable juice, fruit and/or vegetable½ cup ¾ cup 1 grains or bread bread or cornbread or biscuit or roll or muffin or cold dry cereal or hot cooked cereal or pasta or noodles or grains ½ slice ½ serving ¼ cup ½ slice ½ serving 1/3 cup ¼ cup 1 slice 1 serving ¾ cup ½ cup 1 meat or meat alternate meat or poultry or fish or alternate protein product or cheese or egg or cooked dry beans or peas or peanut or other nut or seed butters or nuts and/or seeds or yogurt ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. ½ oz. ½ 1/8 cup 1 Tbsp. ½ oz. 2 oz. 1 oz. ½ ¼ cup 2 Tbsp. 1 oz. 4 oz.

29 Choose nutrient-dense meats & meat alternates Nutrients –Protein –B-vitamins –Vitamin E –Minerals –Essential fatty acids Health Benefits –Help build and maintain our muscles, bones, skin, blood –Help with metabolism

30 Choose nutrient-dense meat & meat alternates Lean or Low-fat meats and poultry –Ground meats 90%-lean –Poultry without skin –Moderate processed meats Enjoy more beans, peas, seeds, nuts, soy Choose seafood too Choose yogurt with lower amounts of sugar

31 Choose nutrient-dense yogurt Flavored Yogurt A Ingredients: Cultured pasteurized Grade A fat free milk, apricot mango base (high fructose corn syrup, apricots, mangos.. Serving size: 8 oz Calories: 240 Total Carb: 46 g –Sugar: 42 g Plain Yogurt B Ingredients: Cultured Grade A nonfat milk, pectin Serving size: 8 oz Calories: 100 Total Carb: 15 g –Sugar: 15 g

32 In review Foods to encourage –Milk –Fruits & vegetables –Whole grains Choose nutrient-dense foods & beverages –Moderate solid fat & added sugars –Choose foods low in saturated fat & cholesterol and sodium *Aim for a balance of taste and nutrition

33 Websites Dietary Guidelines for Americans –www.cnpp.usda.gov/Dietaryguidelines.htmwww.cnpp.usda.gov/Dietaryguidelines.htm ChooseMyPlate –www.choosemyplate.gov/www.choosemyplate.gov/ Nutrition Facts Label –www.fda.gov/Food/ResourcesForYou/Consu mers/NFLPM/ucm htmwww.fda.gov/Food/ResourcesForYou/Consu mers/NFLPM/ucm htm Whole Grains Council –www.wholegrainscouncil.org/www.wholegrainscouncil.org/

34 Questions?

35 Hawaii Child Care Nutrition Program 1955 East-West Road, #306 Honolulu, Hawaii Phone: Fax:


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