Transcript Serving size

FOOD FOR
THOUGHT
California State University, Fresno
Department of Food Science and
Nutrition Students
Presenters: Phil Rosales, LaShawn
Jimenez & Brenda Riojas
OBJECTIVES
At the end of this seminar, you will be able
to:
• choose healthier food choices such as
low-fat dairy products, whole grains and a
variety of fruits and vegetables
• become familiar with foods containing
dietary fiber, calcium and Vitamin D and
learn the health benefits and
recommendations
• will be able to create a healthy plate, by
portioning the appropriate sizes
NUTRIENT DENSE FOODS:
•
•
•
contain vitamins
and minerals
are all
vegetables and
fruits
are whole grains,
beans , peas,
nuts and seeds
(1)
(2)
NUTRIENT DENSE
FOODS:
• are fat-free or low-fat milk
and milk products
• seafood
• lean meats
• poultry
• contains no added solid fats,
sugars, starches, and sodium
(1)
(2)
2010 DIETARY GUIDELINES
Key Recommendations:
•
•
Make half your grains whole!
Increase whole-grain intake by
replacing refined grains with
whole grains
Increase intake of fat-free or
low-fat milk and milk products
for more calcium for good
bone health (1)
2010 DIETARY GUIDELINES
•
•
Increase
vegetable and
fruit intake to get
more fiber
Decrease salt and
processed foods
which can lead to
high blood
pressure (1)
KEY NUTRIENTS (1)
Vitamin D
Food sources:
• milk,(whole, 2%, skim)
• yogurt (low-fat,
preferably)
• cheeses
• fortified juices and soy
products
• sun exposure for 5-10
minutes
(2)
• fish (tuna and salmon)
• Recommendations: 600
• breakfast cereals
IU/day (w/ sun exposure)
• margarine (1)
KEY NUTRIENTS (2)
Calcium
Food Sources:
• milk and milkproducts
• fortified juices and
other soy products
• green leafy
vegetables
• Recommendations for
milk/milk products: 3
cups/ day (1)
(2)
KEY NUTRIENTS (2)
Dietary Fiber
•
•
•
•
•
•
(2)
Food Sources:
beans and peas
other vegetables
fruits
whole grains
Adequate Intake
(AI)=is 14 g per
1,000 calories (1)
HEALTH BENEFITS
Reduce risks of…
• Heart disease
• Obesity
• Type 2 diabetes
• High blood pressure
• And ensures normal function in the
stomach (1)
(2)
PORTION CONTROL
Balance your plate:
• Make half your plate fruits and vegetables
• Make ¼ of your plate proteins
• Make ¼ of your plate grains
(3)
INTERACTIVE
ACTIVITY…
QUESTIONS:
•
•
•
•
•
1). Name at least one vitamin and one mineral
that you will find in yogurt.
2). How many cups a day of milk (or dairy
products) should a high school student drink?
3). Name at least two key recommendations
from the Dietary Guidelines.
4). Name at least three health benefits that you
receive from having a variety of foods in the
diet.
5). Create an appropriate plate for dinnertime!!!
Nutrition Facts Label
Objectives:
• Students will be able to determine how
many calories are in one serving, or from
that portion eaten if it is more or less than
one serving
• Students will have the ability to determine
the grams in a particular nutrient and
what percent of the daily value that
nutrient contains
Nutrition Facts Label
Objectives (cont.):
• Students will be able to assess what percent
of vitamins and minerals (vitamin A, vitamin
C, calcium, and iron) the product contains
and whether it is a good source of those
micronutrients
• Students will possess the ability to understand
and interpret the footnote on the nutrition
facts label that contains information about
the percent daily values based on different
caloric diets.
Understanding the Label
•
How many people know how to read a
nutrition facts label?
•
Can you tell me specifically what
components are listed on a nutrition facts
label?
Reading the Label
•
Start here
•
Serving size
•
•
Recommendations;
not necessarily the
recommended
serving size
Servings per container
•
Allows you to
determine how many
calories are
contained within the
product
Reading the Label
•
Move to this section
•
Calories
•
•
This shows the
caloric content per
serving
Fat
•
Will help you to
determine the fat
content of the
product
Reading the Label
•
Limit these nutrients
•
Total Fat
•
•
Cholesterol
•
•
•
Only in animal products
Keep below 300 mg
Sodium
•
•
Different types of fat;
some better than others
Less than 2,400 mg
Sugar
•
Minimal amounts
Reading the Label
•
Review these
nutrients
•
Potassium
•
Total Carbohydrates
•
•
Dietary fiber, good
for the GI tract
Protein
•
Recommendations
based on weight
Reading the Label
•
Percent Daily Values
•
Based on either a
2,000, 2,400, or 2,500calorie diet
•
Caloric intake differs
in individuals based
on different factors
Reading the Label
•
Micronutrients
•
•
FDA requires the
display of these
vitamins and
minerals
Helpful to determine
what essential
components are
contained within the
product
Reading the Label
•
Footnote
•
Will aid in
determination of %
daily values
•
Shows the
recommended
intake of several
different nutrients
Activity Time!
•
•
•
•
You will be given three different nutrition
facts labels
The food product is the same, but the
brands are different
In your small groups discuss which label is
the most desirable choice
Now, lets find out what you as a class
thought!
Serving size vs. Portion
size
Objectives:
• Understand the difference between
serving size and portion size
• Students to be able to use common items
to determine a serving size
Serving size vs. Portion size
•
Serving size –
•
•
•
Is the amount of food YOU choose to eat at
any one time
Portion size –
Is the amount of food recommended by
education materials i.e.. Dietary Guidelines
or MyPyramid
Portion Distortion:
Then and Now
•
Portion Distortion –
•
Misleading impression of the proper amount
of food
Cheeseburger
20 years ago
Now
333 calories
????
(3)
Cheeseburger
20 years ago
Now
257 calories difference
333 calories
590 calories
The Coffee
Now
20 years ago
(Tall caramel macchiato
with whole milk)
(Regular coffee with milk and
sugar)
(6)
57 calories/
12oz.
133 calories
difference
190 calories/
12 fl/oz.
(5)
Matching Game
• As a class answer each question:
• http://education.wichita.edu/caduceus/examples/s
ervings/table_of_contents.htm
Parfait Recipe
Ingredients
• ½ cup Vanilla yogurt (or soy yogurt)
• 1/8 cup granola (crushed granola bar)
• 1/8 cup blueberries
• ½ banana
• Preparations
• In a small cup, layer ½ cup yogurt, 1/8
cup granola, layer in ½ banana followed
by 1/8 cup blueberries
References
•
•
•
•
1) United States Department of Agriculture. 2010
Dietary Guidelines for Americans.
www.mypyramid.gov. Accessed March 12, 2011.
2) Images available at google images.
http://www.google.com/imgres?imgurl. Accessed
March 13, 2011.
3) American Dietetic Association.
http://www.eatright.org. Accessed March 21,
2011.
4) Portion Distortion.
http://hp2010.nhlbihin.net/portion/. Accessed
March 13, 2011.
References
•
•
5) EAL, Serving size vs. portion size.
http://www.eatright.org/Public/content.a
spx?id=429496794. Accessed March 12,
2011.
6) Starbucks.
http://www.starbucks.com/menu/drinks/e
spresso/iced-caramel-macchiato.
Accessed April 26, 2011.