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Transcript of Student Nutrition Program: Nutrition Guidelines. Outline Nutrition for kids How to speak Label-ese...
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Student Nutrition Program: Nutrition Guidelines
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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
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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
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Calcium Iron Fibre Vegetable & Fruit servings
Top Nutrition Stars 4 Kids
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Calcium & Vitamin D
95 % 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 bones
Only half of all children have adequate intakes for calcium
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3-4 servings milk products per day to meet Calcium & Vitamin D
Soft drinks and fruit drinks can displace bone building nutrients
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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
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Iron rich choices
Heme iron is best absorbed: beef, pork, chicken or fishNon-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
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Fibre
Healthy digestive system
Lowers cholesterol
Role in diabetes prevention
25g/day 4-8 years
26-31g/day 9-13 years
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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
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Vegetables & Fruit
Strongest 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
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Reading food labels
How to speak label-ese
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Where to find nutrition information on food product labels?
Nutrition Facts Panel Ingredients List Nutrition Claims
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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.
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% 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
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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
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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)
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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”)
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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
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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!
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Extra Extra! Read all About Them!
Unraveling the Nutrition Guidelines
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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.
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Purpose of Nutrition Guidelines
To provide specific criteria for food selection within each food group to help providers select foods of maximum nutritional quality.
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Nutrition Guidelines
The Nutrition Guidelines provide:
1. selection criteria within each food group
2. food group selection for snacks and meals
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Veggies & Fruit at a glance
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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
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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.
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Veggies & Fruit at a glance: Canned/jarred vegetables and tomato sauce
Less than 480 mg of sodium. – Look to the Nutrition Facts Panel
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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.
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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.
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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.
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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.
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Activity Sheet #1: Which would tomato juice would you choose?
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Milk : The BIG Pitcher
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Serving Size
250ml (1 cup): Milk Milk & alternative beverage
(I.e. fortified soy or rice beverage)
Yogurt-based drink or shake
50g (1-2oz) Cheese
175ml (3/4 cup): Yogurt
125ml (1/2 cup): Custard Pudding Frozen yogurt
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Milk Products
2%, 1% or skim milk – white or chocolate
Milk alternatives beverages & shakesExample: Fortified soy and rice beverages/shakes
1) “Excellent source of calcium and vitamin D” = 25%DV 2) Fat limit of 5g
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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.
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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
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Milk Products
Custards, puddings and frozen desserts
1) Source of calcium (5% DV)
2) Fat limit of 3g
- Refer to the Nutrition Facts Panel.
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Activity Sheet #1: Which yogurt would you choose?
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Grains Galore
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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
- 20-30g crackers- 1-2 pancakes- 55g baked goods- 30-40g grain based bar
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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)
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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)
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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.
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Grain Products: Pasta
Source of fibre (2g)-Refer to the Nutrition Facts Panel.
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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.
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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.
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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.
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Activity Sheet #1: Which Cereal Bar would you choose?
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Meat Marvels
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Meat & Alternatives:Serving Size
50-100g cooked meat 25-75g low-fat deli meat 50-100g canned or cured meat 1-2 eggs 125-250ml (1/2 – 1 cup) peas, beans or
lentils 30g roasted legumes 100g tofu (1/3 cup)
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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.
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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.
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Fish
Fish is a great source of protein and other nutrients, and low in saturated fat and high in omega-3 fatty acids
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Canned Tuna
Choose “light” canned tuna (Non-Albacore) packed in water, not oil
Avoid white Albacore canned tuna – this tuna is higher in mercury
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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.
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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.
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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.
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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.
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Activity Sheet #1: Which Can of Kidney beans would you choose for a 250ml (1 cup) serving?
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“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.
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Other Foods
Jams jellies, marmalades, syrup, fruit batters, light cream cheese and light cheese spread
Sauces, dips, gravy, condiments Fats & oils (e.g. butter, margarine, vegetable
oil, salad dressings, etc.)
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Nuts and Peanuts
Varies from program to program
For peanut-related resources contact the Health Unit 345-5685
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Resources
List of products meeting nutrition standards
Money Matters
- List of Best Buys
- National Grocers in Smiths Falls
- Quattrocci’s in Smiths Falls.
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Kid friendly recipes!
Take a break and have a snack!
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Menu Planning
Meals and snacks
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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.
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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.
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Thank You !