Color My Meals Healthy

Document Sample
Color My Meals Healthy Powered By Docstoc
					  Color My
Meals Healthy
Funded by a 2008 USDA Team Nutrition grant

  The Illinois NET Program is supported by the
         Illinois State Board of Education
  Questions to be Answered
 Why are the Dietary Guidelines
  important for children?
 How can healthy meals and snacks be
  affordably planned and created?
 How can foods with less sodium and
  whole grains be identified?
 What menu planning resources are
  available for child care?

Child Care Meals of Today
• Limited use of whole grains and
  fresh foods
• Milk and milk products low or with no
  fat served less often
• Increased use of processed foods
• Infrequent use of legumes
• Very little cooking from scratch

The Future of Child Care Meals
• More color and variety!
• Use more fruits, vegetables and whole grains
• Serve nonfat and low-fat milk and milk
  products more often
• Incorporate more legumes and lean meats
• Gradually decrease sodium, fats
  and cholesterol in meals

The Dietary Guidelines
  Applied to Child Care Menus
What are the Dietary Guidelines?
   Science-based advice on how to:

   • Make smart choices
   • Find a balance
   • Get the most out of your
A Smart, Healthy Eating Plan
 • Emphasizes fruits, vegetables,
   whole grains and nonfat and low-fat
   milk products

 • Includes lean meats, fish, beans,
   eggs and nuts

 • Contains less fats, salt and added
Mix Up Your Choices
• Focus on fruits
• Vary your veggies
• Choose calcium-rich foods
• Make half your grains whole
• Go lean with protein
• Limit fats, salt and sugars
       Eat a Rainbow—
      Fruits and Veggies!
• Packed with vitamins, minerals
  and fiber
• Helps to meet nutrients of concern
• Protective effect against some
  chronic diseases
        Get Milk
• Rich in calcium, Vitamin D and
• Helps build and develop strong,
  dense bones and teeth
• Include a variety of low-fat
  and nonfat milk products
What is a Whole Grain?

Product contains
cereal grain—
bran, germ and
       The WHOLE Truth
        about Grains
• Important source of fiber, several B
  vitamins (folate) and minerals (iron)

• Reduces risk of heart disease,
  diabetes and constipation

• Aids in weight management
 Whole Grains
•―Whole‖ listed           Other whole grains
before grain              •Rolled oats
•Whole grain              •Oatmeal
ingredient listed first   •Brown & wild rice
on ingredient label       •Bulgur
•>50% grain product       •Barley
in recipe = whole         •Quinoa
              Which is the
           Whole Grain Bread?
                  A                 B

Wheat flour, water, high   Whole wheat flour, water,
fructose corn syrup,       brown sugar, wheat gluten,
molasses, wheat bran…      rye, oats, barley…
  Answer: B is the whole grain
                  A                 B

Wheat flour, water, high   Whole wheat flour, water,
fructose corn syrup,       brown sugar, wheat gluten,
molasses, wheat bran…      rye, oats, barley…
Go Lean with Beans and Meat
   •Packed with protein

   •Beans and meat are full of:
     – vitamins B & E
     – iron
     – magnesium
 Limit Oils and Fats
• Healthy forms of fat essential
  in diet
• Unsaturated fats help maintain
  healthy cholesterol level
• Oil “allowance” only 3-5 tsp
  per day
       Find Balance

Eat healthful,     Engage in         Enjoy happy,
 varied diet   +    physical     =    balanced
                    activity           lifestyle
                   (most days)
Get Most from Nutrition
 • Only need certain number of
   calories per day
 • High-calorie foods “eat up” calorie
 • Choose nutrient-rich foods    more
Do You Ever Think…?
 ―Kids won’t like it.‖
 ―It’s too expensive.‖
Dispel the Myths: Surefire Ways
 • Be patient
 • Be a role model
 • Make food fun
 • Include kids
 • Get parents involved
 • ―Division of Responsibility”
                     Ellyn Satter
Healthy Food Can Be FUN!!
• Give foods fun names to engage
• Turn snack time into art
• Alter shapes and cuts
• Serve food in unique holders
Division of Responsibility
                                         Ellyn Satter
      Caregivers        Children
•Set regular meal       Decide:
 and snack times
                        •which foods to eat,
•Plan and prepare       •how much to eat,
•Ensure child eats at    and
                        •if they want to eat.
•Create pleasant
 eating environment
Family-Style Dining is Beneficial

  1. Practice motor and social skills

  2. Learn and try new foods

  3. Provides pleasant eating

  4. Adults set example
Serving Healthy Choices
   Thrifty Tips and Strategies
Thrifty Tips for Healthy Helpings

 1. Plan cycle menus    6. Buy produce in
 2. Comparison shop
                        7. Increase prep
 3. Buy in bulk            efficiency
 4. Use more low-cost   8. Appropriate
    protein                portions

 5. Convenience = $$
   Plan Cycle Menu
• Check inventory
• Make a list
• Decide number of weeks
• Plan main dishes first
• Avoid repeating foods often
• Remember color!
      Comparison Shop
• Shop at discount/wholesale stores
• Consider forming a buying co-op
• Establish community relationships
• Clip coupons and watch ads
• Store/generic brands
• Check price per unit/serving
Calculate Unit Price

     Total price

   Unit of measure
What is the Unit Price?
1. 10-pound bag of potatoes for
   $2.60? $0.26/ lb.
2. 6-count package of whole wheat
   buns for $2.40? $0.40/ bun
3. 3-ounce jar of cinnamon for
   $0.99? $0.33/ oz.
Which is the Best Buy?
  You are shopping for a box of whole grain
  cereal. Here are your choices.

  A: 10 oz. for $2.25
  B: 15 oz. for $3.00
  C: 20 oz. for $3.20
Which is the best price per ounce?
 Which is the Best Buy?
 A: 10 oz. for $2.25= $0.23 per ounce
 B: 15 oz. for $3.00= $0.20 per ounce
 C: 20 oz. for $3.20= $0.16 per ounce
Answer: C—The 20 oz. box of
whole grain cereal is your best buy
     Buy in Bulk
• Typically better value

• Consider space available

• Economical method for staples

• Buy perishables in bulk and
  freeze for later use
Use Low-Cost Protein Sources
 • Meat and fish make up 30% of food
   budget on average
 • Serve beans as meat alternate

 • Consider breakfast for lunch—
   serve eggs
  Convenience = $$
Create own convenience foods
  – Buy family-sizes; store in meal-size
  – Cut whole chicken into parts and freeze
  – Wash, dry, chop own produce
  – Make own trail mixes/snack packs
  – Shred block cheese for week
          Let’s Compare!
          Spaghetti and Meatballs
Whole wheat spaghetti       $0.18/serving
Marinara sauce              +$0.40/serving
frozen meatballs            +$0.66/serving
                            $1.24 per serving
frozen spaghetti and meatballs= $2.72/serving

           Difference of $1.48/serving!!
        Time = $$
Prepare recipes or ingredients ahead of
time and freeze until needed
– Whole Grain pancakes/waffles and muffins
– Casseroles or lasagna
– Brown ground beef or roast chicken
– Chili or soups
– Sliced up fruits or veggies
Buy Produce in Season
• More economical
• Fresh flavor
• Shop local farmers’ market
• Use frozen more in off-seasons
• Grow own
Take a Guess!
Guess the Portion Size Each
Household Item Represents
     = 1 cup salad greens, dry cereal,
       or yogurt
     = 1 medium piece of fruit

     = ½ cup canned fruit, ice cream,
       cooked pasta or rice

     = 1 small baked potato
     = ½ cup ―shapeless food‖ (peas or
Guess the Portion Size Each
Household Item Represents

       =2-3 oz. of meat, poultry or fish

       =1 oz. slice of bread, waffle or

       1- 9/volt battery = tablespoon of
       butter or peanut butter
       2- 9/volt batteries = 1 ½ oz. of
Portion Size Me!
   Group Activity
Menu Planning
Making Changes… Gradually
   Fruits & Veggies
• Purchase fresh as often as possible
• Serve as snacks (with dips)
• Add fruits to cereals, yogurt or salads
• Add veggies to soups, chili or sauces
• Add some Romaine lettuce or spinach
  to salads
Sources of Vitamins A & C
        Fruits            Veggies
  •Cantaloupe           •Asparagus
  •Nectarine            •Broccoli
  •Peach (not canned)   •Carrots
  •Grapefruit           •Romaine lettuce
  •Orange               •Sweet potatoes
  •Strawberries         •Tomatoes
  •Kiwi                 •Spinach
  •Pineapple            •Peppers
Get on the Grain Train
• Modify recipes--gradually add
  more whole grain

• Top yogurt with granola

• Mix whole grain pasta with regular

• Whole grain cereal in trail mix

• Think outside ―cold cereal‖ box
   Got Calci-YUM-rich?
• Serve low-fat or    Simple snack ideas
  nonfat milk and     • Yogurt parfait
  milk products       • Cheese and
• Substitute in         crackers
  recipes (if able)   • Cottage cheese
                        and light canned
Beans-Lean, Low-Cost Protein
• Choose most        • Toss into salads
  convenient form
                     • Use as dips
• Power up recipes
                     • Spice up menu with
• Serve satisfying     southwestern flair
  soups and chili
 More Low-Cost Proteins
• Choose at least 80%   • Salad sandwiches on
  ground beef             whole wheat bread
• Sub lean ground
  turkey for part of    • Meat sauce with
  ground beef             whole grain pasta
• Use nut butters       • Eggs for lunch
• Grilled cheese
      Foods Rich in Iron
•   Lean meats        • Raisins
•   Poultry
                      • Broccoli
•   Tuna
•   Eggs              • Dark greens
•   Dried beans
• Whole grains

          Vitamin C improves absorption
              (oranges & strawberries)
     Decrease the Fat
• Low-fat or nonfat   • Sub low-fat for full-fat
  milk products         ingredients in recipes

• Choose lean meats   • Use canola oil or non-
                        stick spray
• Decrease use of
                      • Broil, bake or roast
  processed and
  fried foods
   Reduce the Sodium
• Do not salt cooking   • Make soup stock
  water                   instead of bouillon
• Reduce salt in        • Make from scratch
  recipes                 when able
• Increase use of       • Read labels!
  herbs and spices
• Purchase reduced
  sodium canned
     Reduce the Sugar
• Read labels!         • Reduce sugar in
• Fruits: fresh,         recipes when able
  frozen or canned     • Use spices
  fruit (own juices)   • Mix fruit with vanilla
• Choose cereals         yogurt
  with less
Freshen Up the Menu
Just the Facts
Reading the Nutrition Label
   Start Here

Check Calories

                  Quick Guide
Limit these        to % CV
                    •5% or
                    less is
Get                 LOW
Enough of           •20% or
these               more is
Nutrients           HIGH
Be a Label Detective
    WHOLE MILK                              SKIM MILK
Nutrition Facts                       Nutrition Facts
Serving Size: 1 cup                   Serving Size: 1 cup
Servings per Container: about 4       Servings per Container: about 4
Amount per Serving                    Amount per Serving
Calories: 150 Calories from Fat: 70   Calories 80    Calories from Fat: 0

                   % Daily Values*                        % Daily Values*
Total Fat 8g                 12%      Total Fat 0g                    0%
  Sat. Fat 5g                27%        Sat. Fat 0g                   0%

Cholesterol 35mg             12%      Cholesterol Less than 5mg 2%

Sodium 110mg                  5%      Sodium 110mg                    5%

Total Carbohydrate 11g        4%      Total Carbohydrate 11g          4%
  Dietary Fiber     0g                   Dietary Fiber      0g
  Sugars          11g                    Sugars             11g

Protein    8g                         Protein       8g
Canned Creamed Corn                   Canned Sweet Corn
 Nutrition Facts                       Nutrition Facts
 Serving Size: ½ cup                   Serving Size: ½ cup
 Servings per Container: about 3       Servings per Container: about 3.5
 Amount per Serving                    Amount per Serving
 Calories: 100 Calories from Fat: 0    Calories: 100 Calories from Fat: 0

                    % Daily Values*                       % Daily Values*
 Total Fat 0.5g                1%      Total Fat 1g                  2%
   Sat. Fat 0g                 0%        Sat. Fat 0g                 0%
 Cholesterol 0mg               0%      Cholesterol 0mg               0%
 Sodium 430mg                18%       Sodium 340mg                14%
 Total Carbohydrate 22g        0%      Total Carbohydrate 14g        5%
    Dietary Fiber     1g       0%         Dietary Fiber     2g       0%
    Sugars          11g                   Sugars            5g
 Protein     2g                        Protein     2g
Useful Resources
     This institution is an equal opportunity employer
                         and provider.

This project has been funded at least in part with Federal
    funds from the U.S. Department of Agriculture. The
 contents of this publication do not necessarily reflect the
view or policies of the U.S. Department of Agriculture, nor
  does mention of trade names, commercial products, or
       organizations imply endorsement by the U.S.

Shared By: