2Outline Nutrition for kids How to speak Label-ese (how to read the new food labels)Nutrition guidelinesFood SafetyMenu Planning 101Kid-friendly recipesWhat works for you2‹#›
3School age children need to eat well To support optimal growth, development and activityTo establish healthy eating habits early in life to carry throughout adulthoodTo promote and maintain a healthy weight and prevent obesity. Excess weight is associated with chronic diseases such as heart disease, cancer and Type 2 Diabetes15% increase in Type 2 Diabetes in Children in the past decade
4Calcium Iron Fibre Vegetable & Fruit servings Top Nutrition Stars 4 Kids
5Calcium & Vitamin D95 % of bone mass developed before age 20, “osteoporosis is a pediatric disease with geriatric consequences”10-14 years are the critical years for key messages about healthy bonesOnly half of all children have adequate intakes for calcium
63-4 servings milk products per day to meet Calcium & Vitamin D Soft drinks and fruit drinks can displace bone building nutrients
7Iron for Cognitive Development After 6 months of age, iron rich foods are neededChildren with anemia have poor cognitive & motor development and depressed school achievementOnset of menses and growth spurts increase iron needs
8Iron rich choicesHeme iron is best absorbed: beef, pork, chicken or fishNon-Heme ironiron fortified breakfast cereals, whole grain breads & pasta,legumes, seed and nutsdried fruitdark green leafy vegetableseggsVitamin C rich food enhances absorption of dietary ironCaffeine decreases absorption of iron
9Fibre Healthy digestive system Lowers cholesterol Role in diabetes prevention25g/day 4-8 years26-31g/day 9-13 years
10Children & FibreChoose 5 servings from Grain Products and Vegetables & Fruits daily:¾ cup bran flakes= 6.3 g1 pear= 5.1 gKiwi fruit=3.1 gwhole wheat pita=4.4 g1 cup baked beans=19.6 g
11Vegetables & FruitStrongest food predictor of chronic disease: lowers risk of cancer and heart diseaseRich in fibre, antioxidants, vitamins, minerals, phytonutrientsAt least 5 servings/day80% of 6-12 year olds do not meet this
12Reading food labels How to speak label-ese As of january 1st 2006 it is mandatory for larger companies to use a standardized nutrition labelsExempt products include: in store bakery items, fresh fruit and vegetables, (FIND OUT)‹#›12
13Where to find nutrition information on food product labels? Nutrition Facts PanelIngredients ListNutrition ClaimsAs of January 1, 2006 it is mandatory forBefore I dive into reviewing the selection criteria, I wanted to first go over where you find nutrition information on food product labels. When choosing a product from a given food category using the selection criteria, local providers will need to refer to the product labels…Refer to HESY fact sheet #1.Places where you can find nutrition information on a food product when selecting foods…Nutrition Facts PanelIngredients List‹#›13
14Nutrition FactsThe 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.Refer to HESY fact sheet #3The Nutrition Facts table provides you with information on Calories and 13 nutrients for the serving size shown on the product label.Notice the “per reference amount”. This means that the info listed on the panel is based on the amount specified at the top of the Nutrition Facts panel. For example on this canned pear label, the nutrition info is for ½ cup (125 ml) of canned pears.The serving sizes that are listed on the Nutrition Facts panel are based on the reference amounts listed in the CFIA food labeling booklet for manufacturers. These do no correspond with CFG – they are based on commonly consumed portions.Sometimes the “per reference amount” can be more or less than a serving from CFG.In this example of canned pears, the amount listed on the label is the same as a serving from CFG which is ½ cup. But for example bread, a serving on a product label is usually based on 2 slices. One serving from CFG is one slice.%DV of fibre – this label is telling you that a serving of this product (which in this case is ½ cup) provides about 12% of an average persons daily fibre intake and about 4% iron and 4% vitamin C. If you had 1 cup of this product, you would *2 – I.e. 24% fibre, 8% iron and vitamin C.The Daily Value represents two standards…RDI = reflects the recommended level of intake for most vitamins and minerals.Daily Reference Values = recommended intake of fat, saturated fat, and cholesterol; based on a 2000 calorie dietOn labels – based on 2000 calorie diet – which is average‹#›14
15% Daily ValuePuts 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 sodiumChoose foods with a high %DV of fibre, vitamin A, vitamin C, calcium and ironFor example a food with a percent DV of 5% or less for fat is a low fat choiceFor example a food with 15% of the DV for fibre is a good choice‹#›15
16Serving size Listed in common measures you use at home Not reflective of Food Guide servingsKeep in mind that this may not reflect how much of the product a person may eat or drink
17Ingredients List Listed in order of greatest weight to least E.g. Canned fruit – sugar, pears, waterVs. Canned fruit – pears, waterUseful for identifying allergenic products (i.e. peanuts, milk solids)Refer to HESY fact sheet #1E.g. Canned fruit – sugar, pears, water – tells you that the predominant ingredient is sugarVs. Canned fruit – pears, water – which tells you fruit is the predominant ingredientKnow what to look forWords to look our for: hydrogenated, shortening, sodium, fructose, sucrose these indicate added trans fat, added fat, salt or sugar‹#›17
18Refer (back) to handout: Take 5… As I mentioned with the last slide, it will be Mandatory for most packaged foods to have a standard nutrition label, by January of 2006.You can use the Nutrition Facts table to make informed food choices…To help you choose foods that meet your needsTo easily compare similar foodsTo look for foods with more or less of a specific nutrientTo select foods for special dietsNutrition Facts includes:The specific amount of food (serving size) on which all nutrient information is based.Calories (energy content) and 13 core nutrients (all labels will include the same nutrients for consistency)The actual amount of a nutrient, in grams and milligramsthe % Daily Value, which indicates whether there is a little or a lot of a nutrient in the specific amount of food listed.Note to leaders:% DV for total fat is based on a reference amount of 65 grams.% DV for saturated and trans fat is based on a reference amount of 20 grams.These values are based on a 2000-Calorie diet.18‹#›
19Nutrition 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”)The claims are based on current science and are credibleThey are oprional‹#›19
20For example, then compare with no name cheerios! 20‹#›
21Use 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 labelsFor example cheeris vs no name o’s‹#›21
22Other Health ClaimsOther logos or claims put out by companies to influence you to purchase their productsBuyer beware! May not reflect the healthiest, or the most economical choiceKnowledge is power!i.e Heart and Stroke health Check, PC Blue menu, Pepsi co. Smart choice logo.Once you know what to look for on a label, no one can fool you! I.e. Cheerios vs no name oatie o’s‹#›22
23Extra Extra! Read all About Them! Unraveling the Nutrition Guidelines
24What are the nutrition guidelines? 2005-Recommendations for School Nutrition Program providers in Ontario who receive Ministry of Children and Youth fundingPreviously - no guidance around nutritional quality.
25Purpose of Nutrition Guidelines To provide specific criteria for food selection within each food group to help providers select foods of maximum nutritional quality.e.g. take for example crackers or breakfast cereal, as any of your local providers will know from their shopping experiences, there is a wide range of products to choose from - local providers had no specific criteria for selecting these food products when shopping – in the end, could choose a product that is not of maximum nutritional quality.‹#›25
26Nutrition Guidelines The Nutrition Guidelines provide: selection criteria within each food groupfood group selection for snacks and meals26‹#›
27Veggies & Fruit at a glance Getting into the Nutrition Guidelines, you may want to refer to the Quick Reference sheet that has been provided in your handouts package.‹#›27
28Veggies & Fruit at a glance Serving Size1 medium size vegetable or fruit125 ml (1/2 cup) fresh, frozen, canned or jarred vegetables or fruit40/60ml (1/4 cup) dried fruit125 ml (1/2 cup) juice (note: guidelines incorrectly state 1 cup)250 ml (1 cup) salad
29Veggies & 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 fruitCheck the ingredient list for added sugarLook for: glucose, glucose-fructose etc.As Cheryl Mentioned: Discuss leaving the skin on fruit for more fibre => good for regularity, blood sugar and blood cholesterol ctlMake sure to wash fruit with water before servingNote: Sugar, “ol”, “ose” in ingredients list‹#›29
30Veggies & Fruit at a glance: Canned/jarred vegetables and tomato sauce Less than 480 mg of sodium.Look to the Nutrition Facts PanelOther example: canned spaghetti sauceSodium is one of the 13 nutrientsBased on the serving size listed‹#›30
31Veggies & 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.E.g. Fruit cups packed in fruit juice vs. fruit cups in light syrup(EXAMPLE of a Fruit Cup in Light Syrup) – ingredients list – sugar, glucose-fructoseNot a lot of individual cups available without syrup.Serve primarily from the larger cans and portion out (plus is cheaper!)But – if you need to use individual cups e.g. because you have a grab and go snack program, than you will find it difficult to find one without syrup.‹#›31
32Veggies & Fruits at a glance: Dried Fruit Fruit is listed as the first ingredient.Refer to the Ingredients List.No added sugar or fat.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.Not a lot of dried fruits (including raisins) and fruit leathers meet the nutrition criteria.They tend to be low in Vitamin C and A. Read the label to be sure.For example, Cranraisins – sugar is first ingredient, so you know that the product is predominately sugar, and may contain very little real fruit.(EXAMPLE)Fruit Source plus Veggie Bar‹#›32
33Veggies & 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 listFruit juices contain 100% fruit juice and provide the body with vitamins & minerals.Most fruit flavoured drinks (punches, fruit drinks, “ades”) do not contain very much fruit juice. They are mostly sugar and water.Read the label. When the product is labelled “fruit juice” it must contain 100% fruit juice. Also look to the ingredients list –sugar should not be listed.Ex. Fruit Juice, Fruit DrinkReference amount is a cup *Note => this is incorrect: 125mlvs.‹#›33
34Veggies & 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.The only example that meets this is V8 low sodium/ VGO seasoned (156mL cans)How many people serve tomato or V8 juice currently?Reference amount is a cup *Note => this is incorrect: 125mlVegetable juices come in small cans so they are closer to 125 mLYou should be serving the smallest portion of juice as possible as wellDiscuss serving sizes compared to “hand” guidelines‹#›34
35Activity Sheet #1: Which would tomato juice would you choose?
37Serving Size 250ml (1 cup): Milk Milk & alternative beverage (I.e. fortified soy or rice beverage)Yogurt-based drink or shake50g (1-2oz)CheeseShow visual serving size of cheese magnet – 30 to 50 gramsCheese string = 42 g125ml (1/2 cup):CustardPuddingFrozen yogurt175ml (3/4 cup):Yogurt‹#›37
38Milk Products 2%, 1% or skim milk – white or chocolate Milk alternatives beverages & shakesExample: Fortified soy and rice beverages/shakes1) “Excellent source of calcium and vitamin D”= 25%DV2) Fat limit of 5gEmphasize what better options are for kids and why. I.e. yogurt tubes higher in sugar, chocolate bar milkshake drinks are extremely high in sugar (14 teaspoons)‹#›38
39Milk Products: Cheese Good source of calcium. 15% DVRefer 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.These are simply guidelines and the fact that having 20% MF or less is preferable is something to keep in mind. Some examples of products that meet this are low fat cheddar, mozzarella or marble cheeses.Check the label on Cheese slices may lack of calcium but check the labelCheese spread/cream cheese are considered “Other foods” b/c they do not provide enough nutrients, mostly fat‹#›39
40Milk Products: Yogurt and yogurt-based drinks Good source of calcium.15 % DVRefer to the Nutrition Facts Panel.2 % M.F. or less.Look for the %M.F. (milk fat) on the front of the package labelThey are an expensive options – but if you have money donated or are looking to spend some money, this would be a great option.It is important to keep in mind recommended serving sizes according to CFG as well.Yogurt drinks:Tend to have more sugar then most yogurt products but have more nutrients then many other sugar drink options (pop, fruit beverages, punches and drinks). Also have beneficial nutrients: Ca + vit D which are sometimes hard to get kids to eat.‹#›40
41Milk Products Custards, puddings and frozen desserts 1) Source of calcium (5% DV)2) Fat limit of 3g- Refer to the Nutrition Facts Panel.I would suggest that these would be sometimes foods.Milk puddings do not provide a lot of calcium per serving (~5%)…they do not have as much as a yogurt, for example. It may be appropriate to serve it sometimes as a milk product, but emphasize cheese, yogurt, and milk more often.May not be the most economical choiceA glass of milk costs ~ 30 cents/250 ml cupA pudding cup costs ~ 40 to 50 cents a cupTherefore, milk is more nutrition for your dollar!‹#›41
42Activity Sheet #1: Which yogurt would you choose?
44Grain Products: Serving Size 1 slice of bread½ bagelPita, bun, or english muffin30g (1/2 – 1 ¼ cup) ready-to-eat cold cereal175ml (3/4 cup) hot cereal125ml (1/2cup rice) or pasta20-30g crackers1-2 pancakes55g baked goods30-40g grain based bar
45Grain 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)Emphasize ww wraps, pitas, English muffins, sub buns, bagels, etc.…these are choicesDiscuss what whole grain means. Enriched wheat flour is not whole wheat flour, need to look for the word “whole”.Check the facts panel for fibre contentDiscuss bagels: only whole wheat/whole grain (100% whole grain on the label). Watch for portion size! Try to offer no more then twice a week.‹#›45
46Grain Products: Cereals Example: Ready-to-eat breakfast cereals, hot cerealSource of fibre (2g) and/or low in sugar.Refer to the Nutrition Facts Panel.Source of iron (5% DV)Unfortunately for Sugar – there is no reference amount for this – but generally we use 5 grams as a healthy reference amount – the products that contain less than 5 grams of sugar, tend to also be higher in fibreChoose cereals with higher fibre and lower sugar-compare labelsHot cereals:Some varietites of cooked oatmeal packages meet the MCYS guidelines. However the flavored varietites tend to be too high in sugar.Cream of Wheat cereal does not meat the recommendations for fibre.‹#›46
47Grain Products: Rice and other grains Example: rice, couscous, bulgur, barley, milletSelect 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.If not enriched –make sure meeting first criteria - you will find that for example a brown rice is not enriched – that is Ok, cause providing the nutrients you want‹#›47
48Grain Products: Pasta Source of fibre (2g) -Refer to the Nutrition Facts Panel.You will find that some pasta are not a source of fibre but are enriched…always ensure that the product you are choosing is enriched…E.g. Catelli Healthy Harvest Multi-grain Fusilli‹#›48
49Grain 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.There are limited crackers that meet all of the criteria. Crackers are a popular choice but not the best choice for Grain Products.Offer cereal mixes or offer mini-pitas in place of crackers.May contain peanuts on most crackers…‹#›49
50Grain 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.Frozen options do not meet the guidelines; they are considered “Other foods”.‹#›50
51Grain 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.limited grain-based bars that meet all the criteria. These are a popular choice but not best choice for Grain Products.‹#›51
52Activity Sheet #1: Which Cereal Bar would you choose?
54Meat & Alternatives: Serving Size 50-100g cooked meat25-75g low-fat deli meat50-100g canned or cured meat1-2 eggsml (1/2 – 1 cup) peas, beans or lentils30g roasted legumes100g tofu (1/3 cup)
55Meat 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.55‹#›
56Meat 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.Unless you are buying low sodium deli meats, all of them are going to be fairly high in sodium.Choose lower fat versions, if available.Hot dogs are considered “other foods”‹#›56
57FishFish is a great source of protein and other nutrients, and low in saturated fat and high in omega-3 fatty acids
58Canned TunaChoose “light” canned tuna (Non-Albacore) packed in water, not oilAvoid white Albacore canned tuna – this tuna is higher in mercury
59Meat 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.If someone has an egg allergy, I would suggest not serving eggs at all.Best to use non-hydrogenated margarine, or canola oilIf fried, avoid use of butter and saturated fat.‹#›59
60Meat and Alternatives: Dried and frozen legumesGreat source of fibre, protein and iron.Canned LegumesLess than 480 mg of sodium.Fat limit of 3 grams.Refer to the Nutrition Facts Panel.Beans and tomato sauce with pork is an example of a product that is higher in fatYou could include canned legumes as part of soups.This may not be something that you serve as part of your breakfast program, but it may be included in soupsHummus is made of chickpeas. ¼ cup = 1 serving according to CFGHE‹#›60
61Meat and Alternatives: Roasted legumes Example:Roasted soy nuts, whole green peasSource of iron (5% DV)Less than 480 mg of sodiumRefer to the Nutrition Facts Panel.Roasted soy nuts are not really nuts. They are whole soy beans that have been soaked in water and then baked.Soy nuts are similar in texture & flavor to peanuts and come from a variety of tasty flavoursCFG: ¼ cup soy nuts = 1 serving of meat & alt‹#›61
62Meat and Alternatives: Other meat substitutes for vegetarians Example: tofu, veggie burgers/dogs, soy burgersSource 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.
63Activity Sheet #1: Which Can of Kidney beans would you choose for a 250ml (1 cup) serving?
64“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.Review foods that are not recommended at all.‹#›64
66Nuts and Peanuts Varies from program to program For peanut-related resources contact the Health UnitReview foods that are not recommended at all.‹#›66
67Resources List of products meeting nutrition standards Money Matters - List of Best Buys- National Grocers in Smiths Falls- Quattrocci’s in Smiths Falls.Emphasize that list of products is for:greater awarenessNot an endorsement of specific brandsAlways read food labels since food product composition may change without noticeThe products listed are not guaranteed to be free of allergens‹#›67
68Kid friendly recipes!Take a break and have a snack!
70Menu PlanningSnacks: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.
71Menu PlanningMeals: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.