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Nutrition: The Sound… and the Fury Mary Jo Kurko, MPH, RD, LDN.

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Presentation on theme: "Nutrition: The Sound… and the Fury Mary Jo Kurko, MPH, RD, LDN."— Presentation transcript:

1 Nutrition: The Sound… and the Fury Mary Jo Kurko, MPH, RD, LDN

2 Objectives: You Will Be Able To  Select knives and cookware for your kitchen  Stock your pantry  Make healthier choices in restaurants  Handle food safely  Recognize nutrition “fury”  Make sound nutrition choices…for you!

3 Some Statistics  About 49% of U.S. consumer food dollars are spent outside the home.  The economy has shifted those dollars to more of the fast food industry.  One dollar will buy:  1200 calories of chips  875 calories of soda  250 calories of vegetables  170 calories of fresh fruit

4 On A Budget? Watching Calories?  Must eat at home most of the time  Most Americans, including chefs, are clueless!  Must learn to cook, at least a few things  Learn to like oatmeal!

5 First There Must Be Knives...  Buy a few, and buy good  Chef’s knife around $27  Paring knife  Utility knife  A steel

6 Pots and Pans  Non-stick or tri-metal  10-inch sauté pan with lid for braising  3 or 4-quart saucepan with lid  Later…stock pot, smaller sauté pan

7 Cutting Boards  At least two, for meats, veggies  Solid wood or polyurethane  Wash carefully  Dilute bleach solution (1Tbsp:1gallon water)  Rinse well

8 Gadgets  Tongs  Whisk  Wooden spoons  Silicone spatula  Colander/strainer  Can opener!

9 Have It Your Way  Microwave: fish, fresh corn on the cob, sponges  Wok: quick  Crock Pot: slow  Manufacturers’ recipes and recommendations

10 Pantry Essentials  ButterCanned beans  Canned tomatoesCarrots  CeleryCondiments  EggFlour  Frozen peasGarlic  HoneyKetchup  LemonMustard  NutsOlive oil  OlivesParmesan cheese  PastaRice or other grain  Salt, PepperSoy sauce  SugarVinegar

11 Cookbooks: Your Choice  Better Homes & Gardens  Betty Crocker  Get Cooking (Mollie Katzen)  Kitchen Survival Guide (Lora Brody)  Cook This, Not That (David Zinczenko)  Browse the bookstore

12 Meal Planning  Magazines: Every Day Food, Woman's Day,  Real Simple, Consumer Reports  Internet: Google  70 Meals, One Trip to the Store (Dinner 911)

13 Supermarket Savvy  Look High and Low: Beware the End Cap  Flyers Don’t Always Mean “Sale”  Compare Unit Prices  Supermarket Bakeries  Weigh Convenience  Avoid Check Out Impulses  Check Receipt  Pull From the Back

14 Organic Panic: Dirty Dozen  Apples Celery  CherriesImported grapes  LettuceNectarines  PeachesPears  PotatoesSpinach  Strawberries  Sweet bell peppers

15 Clean Team  AsparagusAvocados  BananasBroccoli  CabbageSweet corn  KiwiMangos  OnionsPapaya  PineapplesPeas

16 Labels: Selling Or Telling?  Health claims  Zero grams…or 0.5 grams?  Whole grains  Cage free/free range  Organic: 100%, organic, made with organic  All natural  Made with/made from  Calories per serving/per package

17 Store It Right  Bread  Butter  Cooking oils  Crackers  Ground meat  Ice cream  Milk  Spices

18 Store Safely  Wrapping  Oversized containers (freezer)  Reusing food containers (BPA)  Fridge temps (37º)  Fridge door storage  Leftovers  Smelly stuff

19 Food Safety  Thermometer  Thawing  Cooling  Transporting  Leftovers [2 – 2– 4]  www.cfsan.fda.gov www.cfsan.fda.gov

20 Cooking Temperatures  Safe minimum internal temperatures  www.IsItDoneYet.gov www.IsItDoneYet.gov  145ºSteaks, roasts, fish  160ºPork, ground beef, egg dishes  165ºChicken

21 The Fury  Super foods (every list will differ): blueberries, salmon, Brazil nuts, flaxseed/sardines, yogurt, lentils  Trans fats: zero tolerance  Designer nutrients: manufacturers benefit  Vitamins: only calcium and vitamin D

22 The Sound  “Eat a rainbow every day.” (more veggies & fruits)  Make at least half your grains whole  Eat less meat; eat more legumes  Choose low-fat dairy: fat-free or 1 percent milk  Reduce sugar and salt  Watch your portions  Food Rules (Michael Pollan)  Nutrition Action Newsletter

23 Portion Distortion  Most restaurants portions are triple-sized  Most large muffins are 400 to 500 calories  Most deli bagels equal four slices of bread  Share or eat half (but only if you are going home)  Choose bread, wine, or dessert  Eat This, Not That (David Zinczenko)

24 Menu Clues: High-Calorie Words  Sauces, gravies, mayo, “special sauces”  Breaded, batter-dipped, deep-fried  Croissants, biscuits, pastries, pie crust  Thick, butter, creamy sauces  Thick crust or stuffed pizzas  Sour cream, whipping cream  *Ask for special preparation or “on the side”

25 Fast Food: Hold The Mayo (& Sauces)  “Junior” version of burgers  Grilled chicken, not fried  Thin crust cheese pizza with vegetables (2 slices)  Salads with low-fat dressing  Six inch deli meat sub with veggies  Small chili, baked potato  Skip the soda  Apples more often than fries

26 Sensible Snacks: Read Labels  100 calorie snacks (136)  Frigo light string cheese  Skinny Cow ice cream sandwich  2% Greek yogurt  Baked Lay’s  Jello fat free pudding  All-Bran crackers  Hummus & pretzels  Baby carrots & low-fat ranch

27 Frozen Meals  Seeds of Change: organic, brown rice  Kashi: high in fiber  Organic Bistro: organic, high protein  Amy’s Kitchen Light in Sodium: 190 to 380 mg  Lean Cuisine Dinnertime Selects: hearty, under 400 cal  Boca Burger: vegetarian

28 A Little More Upscale  Panera: ½ turkey sandwich w/black bean soup  Au Bon Pain: “Portions” small plates  Noodles & Company: whole grain linguine, veggies  Corner Bakery: Swiss oatmeal, Farmer’s Scrambler  Chipotle: burrito bowl (organic, antibody-free meats)  Einstein Brothers: High fiber veg-out on multi- grain bagel, low-fat hummus

29 Teaching Nutrition  ‘Produce for Better Health’ games  How To Teach Nutrition To Kids (Connie Evers)  Red Light, Green Light, Eat Right (Joanna Dolgoff)  Stop Light Diet (amazon.com)  Eat This, Not That For Kids (Zinczenko)  Parent tip sheet  There is no substitute for exercise! www.americaonthemove.org www.americaonthemove.org

30 “Eat Food; Not Too Much; Mostly Plants”

31 Thank you…questions…concerns Mary Jo Kurko, MPH, RD, LDN


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