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? 2 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 3 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 4 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 nutrition 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 sugars 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 phosphorus • 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 the ENTIRE cereal grain— bran, germ and endosperm 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 Identifying 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 grain 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 bread. 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 savings • Choose nutrient-rich foods more often 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 table •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 environment 4. Adults set example Serving Healthy Choices Thrifty Tips and Strategies Thrifty Tips for Healthy Helpings 1. Plan cycle menus 6. Buy produce in season 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 Scratch Whole wheat spaghetti $0.18/serving Marinara sauce +$0.40/serving frozen meatballs +$0.66/serving $1.24 per serving Pre-made 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 beans) Guess the Portion Size Each Household Item Represents =2-3 oz. of meat, poultry or fish =1 oz. slice of bread, waffle or pancake 1- 9/volt battery = tablespoon of butter or peanut butter 2- 9/volt batteries = 1 ½ oz. of cheese 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 fruit 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 sandwich 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 foods 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 sugar/serving Freshen Up the Menu Activity Just the Facts Reading the Nutrition Label Start Here Check Calories Quick Guide Limit these to % CV Nutrients •5% or less is Get LOW Enough of •20% or these more is Nutrients HIGH Be a Label Detective Activity 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. Government.