YGNI Key Nutrition Lessons (Ver. 1.0)
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Transcript of YGNI Key Nutrition Lessons (Ver. 1.0)
Youth Gardening and
Nutrition Initiative: 8 Key
Lessons
Dr. Michael Friedberg & Keshav Rao
Stanford University
3/21/12
About Us
Community project to help lower and middle students learn about nutrition, gardening, and healthier diets
Mix of on-site nutrition programs and brief community presentations
Preventative program to fight childhood obesity
Collaboration between Stanford Pediatrics (StATProgram), the Ecumenical Hunger Program, and Stanford undergraduates
Website: www.ygni.org
Overview
Diet Choices
How to Read Nutrition Labels
Good and Bad fats
Rethink Your Drink: Added Sugars
Importance of Fruit & Whole Grains
Make Low-fat Protein Choices
Serving Sizes
Eating Healthy when Eating Out
Sample Teen Diets
110 calories 120 calories 150 calories
300 calories 500
calories
310 calories
160 calories 1100 calories
2x
270 calories
How to Read Nutrition
LabelsDiscuss serving sizes
Limit saturated fats, trans fats,
cholesterol, and sodium
Get enough of potassium, fiber,
vitamins A & C, calcium, and iron
Use the Percent Daily Value (%
DV) column when possible; 5% DV
or less is low, 20% DV or more is
high
Activity: Read the nutritional labels
for Cheetos. Ask the students to
discuss why Cheetos are a “whoa”
food.Source: NIH (National Heart, Lung, and Blood Institute)
Good Fats Bad Fats
Polyunsaturated Fats
Monounsaturated Fats
Sources: Vegetable
oils, Salmon, Trout, Catfish, Mac
kerel, Flaxseed, Walnuts
Benefits: Lower cholesterol
levels and reduce risk of heart
disease
Sources:
Olives, avocados, hazelnuts, al
monds, brazil
nuts, cashews, sesame
seeds, pumpkin seeds, and
olive, canola, and peanut oils
Risks: Higher cholesterol levels
and elevated risk of heart
disease Saturated Fats
Trans Fats
Sources: Animal products
(meat, poultry skin, high-fat
dairy, and eggs) and coconut
and palm oils.
Sources: Fatty meats, fried
foods, baked
goods, cookies, icings, crackers, pac
kaged snack foods, microwave
popcorn, and some margarines
Type of Milk Calories Total Fat
(g)
Protein
(g)
Calcium (% DV)
Fat Free Milk 90 0 9 30%
1% Low-fat Milk 120 2.5 11 35%
2% Reduced Fat
Milk
130 5 10 30%
Whole Milk 160 9 8 25%
Total Fat
<
>Total
Calcium, Protein
Added Sugars: Rethink Your DrinkType of Beverage Calories in 12 ounces Calories in 20 ounces
Fruit punch 192 320
100% apple juice * 192 300
100% orange juice * 168 280
Lemonade 168 280
Regular lemon/lime soda 148 247
Regular cola 136 227
Sweetened lemon iced tea 135 225
Tonic water 124 207
Regular ginger ale 124 207
Sports drink 99 165
Unsweetened iced tea * 2 3
Diet soda (with aspartame) 0 0
Water 0 0
* These choices contain vitamins, minerals, and/or plant compounds
Source: Centers for Disease
Control
Good Sources of Whole
Grains
Low-fat Protein Choices
Serving Size: 4-6
oz
Serving Size: 40% of
bag
Serving Size: 2 tbsp
Eat Healthy Away from
HomeDo
Order a kids meal
Share a meal with friends/family
Ask for no mayo, dressing on the side
Pack up half of a lunch/dinner in a to-go box
before even starting the meal
Ask if you could get the lunch-sized portion of
dinner dishes
Don’t
Supersize your meals unless you plan to
share
Order the largest size of drinks or main
courses
Go to all-you-can-eat buffets