Transcript Mary Jo`s Nutrition 07 29

Nutrition: The Sound…
and the Fury
Mary Jo Kurko, MPH, RD, LDN
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!

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

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!

First There Must Be Knives...
Buy a few, and buy good
 Chef’s knife around $27
 Paring knife
 Utility knife
 A steel

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

Cutting Boards
At least two, for meats, veggies
 Solid wood or polyurethane
 Wash carefully
 Dilute bleach solution (1Tbsp:1gallon water)
 Rinse well

Gadgets
Tongs
 Whisk
 Wooden spoons
 Silicone spatula
 Colander/strainer
 Can opener!

Have It Your Way
Microwave: fish, fresh corn on the cob, sponges
 Wok: quick
 Crock Pot: slow
 Manufacturers’ recipes and recommendations

Pantry Essentials












Butter
Canned beans
Canned tomatoes Carrots
Celery
Condiments
Egg
Flour
Frozen peas
Garlic
Honey
Ketchup
Lemon
Mustard
Nuts
Olive oil
Olives
Parmesan cheese
Pasta
Rice or other grain
Salt, Pepper
Soy sauce
Sugar
Vinegar
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

Meal Planning
Magazines: Every Day Food, Woman's Day,

Real Simple, Consumer Reports
 Internet: Google
 70 Meals, One Trip to the Store (Dinner 911)

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

Organic Panic: Dirty Dozen
Apples Celery
 Cherries Imported grapes
 Lettuce
Nectarines
 Peaches Pears
 Potatoes Spinach
 Strawberries
 Sweet bell peppers

Clean Team
Asparagus
 Bananas
 Cabbage
 Kiwi
 Onions
 Pineapples

Avocados
Broccoli
Sweet corn
Mangos
Papaya
Peas
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

Store It Right
Bread
 Butter
 Cooking oils
 Crackers
 Ground meat
 Ice cream
 Milk
 Spices

Store Safely
Wrapping
 Oversized containers (freezer)
 Reusing food containers (BPA)
 Fridge temps (37º)
 Fridge door storage
 Leftovers
 Smelly stuff

Food Safety
Thermometer
 Thawing
 Cooling
 Transporting
 Leftovers [2 – 2– 4]
 www.cfsan.fda.gov

Cooking Temperatures
Safe minimum internal temperatures
 www.IsItDoneYet.gov
 145º
Steaks, roasts, fish
 160º
Pork, ground beef, egg dishes
 165º
Chicken

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

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

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)

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”
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

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

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

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 multigrain bagel, low-fat hummus

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

“Eat Food; Not Too Much; Mostly
Plants”
Thank you…questions…concerns
Mary Jo Kurko, MPH, RD, LDN