Presentation on theme: "Student Nutrition Program: Nutrition Guidelines. Outline Nutrition for kids How to speak Label-ese (how to read the new food labels) Nutrition guidelines."— Presentation transcript:
Student Nutrition Program: Nutrition Guidelines
Outline Nutrition for kids How to speak Label-ese (how to read the new food labels) Nutrition guidelines Food Safety Menu Planning 101 Kid-friendly recipes What works for you
School age children need to eat well To support optimal growth, development and activity To establish healthy eating habits early in life to carry throughout adulthood To promote and maintain a healthy weight and prevent obesity. Excess weight is associated with chronic diseases such as heart disease, cancer and Type 2 Diabetes 15% increase in Type 2 Diabetes in Children in the past decade
Calcium Iron Fibre Vegetable & Fruit servings Top Nutrition Stars 4 Kids
Calcium & Vitamin D 95 % of bone mass developed before age 20, osteoporosis is a pediatric disease with geriatric consequences years are the critical years for key messages about healthy bones Only half of all children have adequate intakes for calcium
3-4 servings milk products per day to meet Calcium & Vitamin D Soft drinks and fruit drinks can displace bone building nutrients
Iron for Cognitive Development After 6 months of age, iron rich foods are needed Children with anemia have poor cognitive & motor development and depressed school achievement Onset of menses and growth spurts increase iron needs
Iron rich choices Heme iron is best absorbed: beef, pork, chicken or fish Non-Heme iron iron fortified breakfast cereals, whole grain breads & pasta, legumes, seed and nuts dried fruit dark green leafy vegetables eggs Vitamin C rich food enhances absorption of dietary iron Caffeine decreases absorption of iron
Fibre Healthy digestive system Lowers cholesterol Role in diabetes prevention 25g/day 4-8 years 26-31g/day 9-13 years
Children & Fibre Choose 5 servings from Grain Products and Vegetables & Fruits daily: ¾ cup bran flakes= 6.3 g 1 pear= 5.1 g Kiwi fruit=3.1 g whole wheat pita=4.4 g 1 cup baked beans=19.6 g
Vegetables & Fruit Strongest food predictor of chronic disease: lowers risk of cancer and heart disease Rich in fibre, antioxidants, vitamins, minerals, phytonutrients At least 5 servings/day 80% of 6-12 year olds do not meet this
Reading food labels How to speak label-ese
Where to find nutrition information on food product labels? Nutrition Facts Panel Ingredients List Nutrition Claims
Nutrition Facts The Nutrition Facts table provides you with information on Calories and 13 nutrients for the serving size shown. % Daily Value = indicates whether a single serving of a food item provides a little or a lot of a given nutrient.
% Daily Value Puts nutrients on a scale of 0% to 100% (based on an intake of 2,000 Calories) Choose foods with a low %DV for total fat, saturated and trans fat and sodium Choose foods with a high %DV of fibre, vitamin A, vitamin C, calcium and iron
Serving size Listed in common measures you use at home Not reflective of Food Guide servings Keep in mind that this may not reflect how much of the product a person may eat or drink
Ingredients List Listed in order of greatest weight to least E.g. Canned fruit – sugar, pears, water Vs. Canned fruit – pears, water Useful for identifying allergenic products (i.e. peanuts, milk solids)
Nutrition Claims Highlight features of certain foods Nutrient content claims- sodium, fat, fibre (i.e. Sodium free, source of fibre ) Health Claims- claim how foods can affect your health (i.e. A healthy diet low in saturated and trans fat may reduce the risk of heart disease )
Use with caution Claims can be used to identify healthy foods But not all healthy foods have a nutrition claim! Products with claims may be more expensive, so be sure to check the labels
Other Health Claims Other logos or claims put out by companies to influence you to purchase their products Buyer beware! May not reflect the healthiest, or the most economical choice Knowledge is power!
Extra Extra! Read all About Them! Unraveling the Nutrition Guidelines
What are the nutrition guidelines? 2005-Recommendations for School Nutrition Program providers in Ontario who receive Ministry of Children and Youth funding Previously - no guidance around nutritional quality.
Purpose of Nutrition Guidelines To provide specific criteria for food selection within each food group to help providers select foods of maximum nutritional quality.
Nutrition Guidelines The Nutrition Guidelines provide: 1. selection criteria within each food group 2. food group selection for snacks and meals
Veggies & Fruit at a glance
Serving Size 1 medium size vegetable or fruit 125 ml (1/2 cup) fresh, frozen, canned or jarred vegetables or fruit 40/60ml (1/4 cup) dried fruit 125 ml (1/2 cup) juice (note: guidelines incorrectly state 1 cup) 250 ml (1 cup) salad
Veggies & Fruit at a glance: Fresh/Frozen Vegetables and Fruit Select a variety of fresh and frozen vegetables and fruit that are not in a sauce or syrup. – Choose unsweetened frozen or canned fruit – Check the ingredient list for added sugar – Look for: glucose, glucose-fructose etc.
Veggies & Fruit at a glance: Canned/jarred vegetables and tomato sauce Less than 480 mg of sodium. – Look to the Nutrition Facts Panel
Veggies & Fruit at a glance: Canned/jarred fruit and fruit sauces Packed in juice and contains no added sugar. – Look at the Ingredients list. Good source of Vitamin C (30%DV) and/or Vitamin A (15%DV). – Look at the Nutrition Facts label.
Veggies & Fruits at a glance: Dried Fruit Fruit is listed as the first ingredient. – Refer to the Ingredients List. No added sugar or fat. – Refer to the Ingredients List. Good source of vitamin C (30%DV) and/or vitamin A (15%DV). – Refer to the Nutrition Facts Panel. If offered, dried fruit should be consumed as part of a meal. Brushing teeth should be encouraged after eating dried fruit.
Veggies & Fruits at a glance: Fruit Juice Select 100% fruit juice. – Fruit juices provide the body with vitamins & minerals. – Most fruit flavoured drinks (punches, fruit drinks, ades) are mostly sugar and water. – If labelled fruit juice it must contain 100% fruit juice. – Sugar should not be listed in the ingredients list vs.
Veggies & Fruits at a glance: Vegetable and Tomato Juice Good source of Vitamin C (30%DV) and/or Vitamin A (15%DV). Less than 480 mg of sodium. – Refer to the Nutrition Facts Panel.
Activity Sheet #1: Which would tomato juice would you choose?
Milk Products 2%, 1% or skim milk – white or chocolate Milk alternatives beverages & shakes Example: Fortified soy and rice beverages/shakes 1) Excellent source of calcium and vitamin D = 25%DV 2) Fat limit of 5g
Milk Products: Cheese Good source of calcium. – 15% DV – Refer to the Nutrition Facts Panel. Preferably 20 % M.F. or less. – Look for the %M.F. (milk fat) on the front of the package label.
Milk Products: Yogurt and yogurt-based drinks Good source of calcium. – 15 % DV – Refer to the Nutrition Facts Panel. 2 % M.F. or less. – Look for the %M.F. (milk fat) on the front of the package label
Milk Products Custards, puddings and frozen desserts 1) Source of calcium (5% DV) 2) Fat limit of 3g - Refer to the Nutrition Facts Panel.
Activity Sheet #1: Which yogurt would you choose?
Grain Products: Serving Size - 1 slice of bread - ½ bagel - Pita, bun, or english muffin - 30g (1/2 – 1 ¼ cup) ready-to-eat cold cereal - 175ml (3/4 cup) hot cereal - 125ml (1/2cup rice) or pasta g crackers pancakes - 55g baked goods g grain based bar
Grain Products: Breads Select 100% whole wheat or other whole grain products. – Some examples include whole wheat, dark rye, light rye, multi- grain, or cracked wheat. – Read the ingredients list and look for the word whole flour as the first ingredient e.g. whole wheat flour. Source of fibre (2g) Source of iron (5%DV) Low in saturated fat (2g or less of saturated + trans combined)
Grain Products: Cereals Example: Ready-to-eat breakfast cereals, hot cereal Source of fibre (2g) and/or low in sugar. – Refer to the Nutrition Facts Panel. Source of iron (5% DV)
Grain Products: Rice and other grains Example: rice, couscous, bulgur, barley, millet Select whole grains and brown, parboiled or converted rice. – Read the product label and look for these terms. White rice should be enriched. – Read the product label.
Grain Products: Pasta Source of fibre (2g) -Refer to the Nutrition Facts Panel.
Grain Products: Crackers Source of fibre (2g) Source of iron (5%DV) Fat limit of 3 grams. Less than 480 mg of sodium. – Refer to the Nutrition Facts Panel.
Grain Products: Pancakes/waffles If using a mix, select brands that require additional ingredients such as milk and eggs. Offer fresh fruit or canned unsweetened fruit as topping instead of syrup.
Grain Products: Baked Goods and Grain-based Bars Source of fibre (2g) Source of iron (5%DV) Fat limit of 5 grams. Low in saturated fat. (2g or less of saturated + trans combined) – Refer to the Nutrition Facts Panel.
Activity Sheet #1: Which Cereal Bar would you choose?
Meat & Alternatives: Serving Size g cooked meat 25-75g low-fat deli meat g canned or cured meat 1-2 eggs ml (1/2 – 1 cup) peas, beans or lentils 30g roasted legumes 100g tofu (1/3 cup)
Meat and Alternatives: Fresh or Frozen Meats Lean or extra lean and reduced in sodium. – Refer to the label. – Choose unseasoned meats. Foods should be cooked by a lower fat method e.g. baking, grilling, broiling, bbq etc.
Meat and Alternatives: Deli meats/cured meats/canned meats Lean or extra lean and reduced in sodium. – Refer to the label. – Better choices include turkey, ham, roast beef. – Avoid salami, bologna, hot dogs etc. Choose canned meats packed in water, not oil.
Fish Fish is a great source of protein and other nutrients, and low in saturated fat and high in omega-3 fatty acids
Canned Tuna Choose light canned tuna (Non-Albacore) packed in water, not oil Avoid white Albacore canned tuna – this tuna is higher in mercury
Meat and Alternatives: Eggs Eggs are nutritious. Eggs should be cooked by a method other than frying (I.e. microwave, poaching) If fried,use a non-stick pan to avoid addition of extra fat.
Meat and Alternatives: Dried and frozen legumes Great source of fibre, protein and iron. Canned Legumes Less than 480 mg of sodium. Fat limit of 3 grams. – Refer to the Nutrition Facts Panel.
Meat and Alternatives: Roasted legumes Example: Roasted soy nuts, whole green peas Source of iron (5% DV) Less than 480 mg of sodium – Refer to the Nutrition Facts Panel.
Meat and Alternatives: Other meat substitutes for vegetarians Example: tofu, veggie burgers/dogs, soy burgers Source of iron (5%DV) Less than 480 mg of sodium. Fat limit of 3 grams. Foods should be cooked by a lower fat method e.g. baking.
Activity Sheet #1: Which Can of Kidney beans would you choose for a 250ml (1 cup) serving?
Other Foods Water should be served frequently. Some of the foods are higher in fat and/or added sugar, sodium or caffeine and are low in nutrients (i.e. hot dogs, chicken nuggets). If other foods are offered, only use one item per snack/meal. For example when serving toast,use jam or butter, not both.
Nuts and Peanuts Varies from program to program For peanut-related resources contact the Health Unit
Resources List of products meeting nutrition standards Money Matters - List of Best Buys - National Grocers in Smiths Falls - Quattrocci s in Smiths Falls.
Kid friendly recipes! Take a break and have a snack!
Menu Planning Meals and snacks
Menu Planning Snacks: – A snack should contain at least one serving from a minimum of two of the four food groups with at least one serving from the Vegetables and Fruit food group.
Menu Planning Meals: – A meal (i.e. breakfast and lunch) should contain at least one serving from a minimum of three out of the four food groups with at least one serving from the Vegetables and Fruit food group and at least one serving from the Milk Products food group.