Nutrition Facts And Healthy Snacks - Ctahr

Report
Nutrition Facts and
Healthy Snacks
Kimberly Kanechika, RD
University of Hawaii,
Cooperative Extension Service
Nutrition Education for Wellness Program
Hawaii Child Care Nutrition Program
Overview
• Nutrition for children
– Healthy Eating Environment
– Appropriate food choices
• Choosing “Healthy Snacks”
– Dietary Guidelines for Americans
– Food Guidance System
– Food labels
– Minimum component snack requirements
Healthy Eating Environment
• Caregivers decide:
– When to eat
– What foods to offer
– Where to eat
• Children decide:
– Whether to eat
– What foods to eat
– How much to eat
Appropriate Food Choices
• Some foods that may cause choking:
–
–
–
–
–
–
–
–
Hot dogs
Whole grapes, Cherries with pits
Raw celery and carrots
Large pieces of fruit with skin
Nuts and seeds
Chunks of meat
Popcorn
Round or hard candy
Appropriate Food Choices
Common Food Allergens:
1.
2.
3.
4.
_______
_______
_______
_______
5.
6.
7.
8.
_______
_______
_______
_______
Appropriate Food Choices
Common Food Allergens:
1.
2.
3.
4.
5.
6.
7.
8.
Milk
Egg
Wheat
Soy
Fish (bass, flounder, cod)
Crustacean shellfish (crab, lobster, shrimp)
Tree nuts (almonds, walnuts, pecans)
Peanuts
What is a
“Healthy Snack?”
Choosing “Healthy” Snacks
•
•
•
•
Dietary Guidelines for Americans
Food Guidance System
Food labels
Minimum Component Requirements for
Snacks
Dietary Guidelines for Americans
• Foods to encourage
– Milk
– Fruits & vegetables
– Whole grains
• Choose nutrient-dense foods & beverages
– Moderate solid fat & added sugars
– Choose foods low in saturated fat &
cholesterol and sodium
Child Care Meal Pattern
Minimum Component Requirements
Food Components
Ages 1-2
Ages 3-5
Ages 6-12
1 milk
fluid milk
½ cup
½ cup
1 cup
1 fruit and/or vegetable
juice, fruit and/or vegetable
½ cup
½ cup
¾ cup
1 grains or bread
bread or
cornbread or biscuit or roll or muffin or
cold dry cereal or
hot cooked cereal or
pasta or noodles or grains
½ slice
½ serving
¼ cup
¼ cup
¼ cup
½ slice
½ serving
1/3 cup
¼ cup
¼ cup
1 slice
1 serving
¾ cup
½ cup
½ cup
1 meat or meat alternate
meat or poultry or fish4 or
alternate protein product or
cheese or
egg or
cooked dry beans or peas or
peanut or other nut or seed butters or
nuts and/or seeds or
yogurt
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
2 oz.
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
2 oz.
1 oz.
1 oz.
1 oz.
½
¼ cup
2 Tbsp.
1 oz.
4 oz.
Foods to encourage - Milk
• Nutrients
–
–
–
–
–
Protein
Calcium
Potassium
Some B-vitamins
Fortified with
Vitamin D + Vitamin A
• Health Benefits
– Build and maintain
bone mass
– Healthy teeth
Choose nutrient-dense milk
Whole
2%
1%
Nonfat
Moderate total fat & limit saturated fat
Whole
-150 calories
-8 g total fat
-5 g saturated
fat
Reduced-Fat
or 2%
Low-fat
or 1%
-120 calories
-5 g total fat
-3 g saturated
fat
-110 calories
-2.5 g total fat
-1.5 g saturated
fat
Nonfat
-90 calories
-0 g total fat
-0 g saturated
fat
Label Reading: Nutrient Content Claims
“Reduced”
“Low”
“Free”
• at least 25%
less of:
• Calories
• Calories
– Calories
– Total fat
– Saturated fat
– Cholesterol
– Sodium
– Sugar
– < 40
• Fat
– < 3 grams
• Saturated Fat
– < 1 gram
• Cholesterol
– < 20 milligrams
•Sodium
– < 140 milligrams
• Sugar
– not defined
– < 5 calories
• Fat, Saturated fat,
Sugar
– < 0.5 grams
• Cholesterol
– < 2 milligrams
• Sodium
– < 5 milligrams
Child Care Meal Pattern
Minimum Component Requirements
Food Components
Ages 1-2
Ages 3-5
Ages 6-12
1 milk
fluid milk
½ cup
½ cup
1 cup
1 fruit and/or vegetable
juice, fruit and/or vegetable
½ cup
½ cup
¾ cup
1 grains or bread
bread or
cornbread or biscuit or roll or muffin or
cold dry cereal or
hot cooked cereal or
pasta or noodles or grains
½ slice
½ serving
¼ cup
¼ cup
¼ cup
½ slice
½ serving
1/3 cup
¼ cup
¼ cup
1 slice
1 serving
¾ cup
½ cup
½ cup
1 meat or meat alternate
meat or poultry or fish4 or
alternate protein product or
cheese or
egg or
cooked dry beans or peas or
peanut or other nut or seed butters or
nuts and/or seeds or
yogurt
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
2 oz.
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
2 oz.
1 oz.
1 oz.
1 oz.
½
¼ cup
2 Tbsp.
1 oz.
4 oz.
Foods to encourage Fruits & Vegetables
• Try many different kinds, colors and forms
– Fresh
– Frozen
– Canned
– Dried
– *Limit juices
Foods to encourage Fruits & Vegetables
• Nutrients
–
–
–
–
Dietary fiber
Vitamin A, C, K
Folate
Potassium
• Health Benefits
– Maintain regularity
– May help prevent
certain chronic
diseases
– Helps keep our eyes,
skin, blood healthy
– Healthy immune
system
Choose nutrient-dense
fruits & vegetables – Example
Pineapple B
Pineapple A
• Ingredients: Pineapple,
• Ingredients: Pineapple,
pineapple juice, water &
clarified pineapple juice,
clarified pineapple juice
sugar
concentrate
• Serving size: 2 slices
• Serving size: ½ cup
(117 grams)
(122 grams)
• Total Carb: 23 grams
– Sugars: 21 grams
heavy syrup
• Packed in:__________
• Total Carb: 15 grams
– Sugars: 13 grams
100% juice
• Packed in:__________
Moderate sugars
• Brown sugar
• Names for
added sugars • Corn syrup
that may
• Dextrose
appear on
• Fructose
food labels
• Lactose
• Maltose
• Malt syrup
• Molasses
• Fruit juice concentrates
• Raw sugar
• Glucose
• Sucrose
• High-fructose corn syrup
• Sugar
• Honey
• Syrup
Child Care Meal Pattern
Minimum Component Requirements
Food Components
Ages 1-2
Ages 3-5
Ages 6-12
1 milk
fluid milk
½ cup
½ cup
1 cup
1 fruit and/or vegetable
juice, fruit and/or vegetable
½ cup
½ cup
¾ cup
½ slice
½ serving
½ slice
½ serving
1 slice
1 serving
¼ cup
¼ cup
¼ cup
1/3 cup
¼ cup
¼ cup
¾ cup
½ cup
½ cup
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
2 oz.
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
2 oz.
1 oz.
1 oz.
1 oz.
½
¼ cup
2 Tbsp.
1 oz.
4 oz.
1 grains or bread
bread or
cornbread or biscuit or roll
or muffin or
cold dry cereal or
hot cooked cereal or
pasta or noodles or rice
1 meat or meat alternate
meat or poultry or fish or
alternate protein product or
cheese or
egg or
cooked dry beans or peas or
peanut or other nut or seed butters or
nuts and/or seeds or
yogurt
Foods to encourage a variety of grains, especially whole grains
• Whole grains naturally
contain:
– Dietary Fiber
– B-Vitamins
– Minerals, like Iron,
Magnesium
Bran
Endosperm
Germ
Foods to encourage – Whole Grains
• Whole Grain Health
Benefits
– Help maintain
regularity
– May help reduce the
risk of certain
chronic diseases
– Help with
metabolism
• Enriched grains are
fortified with:
–
–
–
–
–
Folic acid
Thiamin
Riboflavin
Niacin
Iron
Identifying whole grains
•
•
•
•
•
White rice
Wheat flour
Whole oats
Corn Tortillas
Noodles
•
•
•
•
•
no
________
no
________
yes
________
maybe
________
maybe
________
Identifying whole grains
Label Reading
• “Whole” or
“Whole-grain”
• “100% whole grain”
• “___ grams of
whole grain”
• Fiber content
• Whole Grain
Council Stamp
Some refined
grain
ALL
whole grain
Choose nutrient-dense crackers
Cracker A
• “Crackers with 5 g whole
grain…”
Cracker B
• Baked Snack Crackers
• Ingredients: Enriched
flour ( wheat flour, niacin,
reduced iron, thiamine
mononitrate, riboflavin,
folic acid), soybean oil,
whole grain wheat flour,
sugar…
• Ingredients: Whole grain
wheat flour, soybean oil,
sugar, cornstarch, corn
syrup, salt, high fructose
corn syrup, barley malt
syrup…
• Serving size: 16 ea (31 g)
• Dietary Fiber: 1 gram
• “Baked with 100% Whole
Grain”
• Serving size: 16 ea (31 g)
• Dietary Fiber: 2 grams
Choose nutrient-dense cereal
Cereal A
• “Oven Toasted Corn
Cereal”
• “with Whole Grain”
• Ingredients: Corn meal,
whole grain corn, sugar,
corn starch, salt…
• Serving: 1 cup (31 g)
• Dietary fiber: 1 gram
Cereal B
• “Oven Toasted Wheat
Cereal”
• “An excellent source of
fiber”
• Ingredients: Whole grain
wheat, sugar, salt,
calcium carbonate, barley
malt extract…
• Serving: 31 g
• Dietary fiber: 3 grams
Label Reading
Other Nutrient Content Claims
• “Excellent Source of”
• “High”
• “Rich In”
– Contains at least 20%
of the daily value to
describe proteins,
vitamins, minerals,
dietary fiber, or
potassium
• Others include:
–
–
–
–
Lean
Extra Lean
High potency
Good Source of,
Contains, Provides
– More, Added, Extra,
Plus
– Modified
– Any Fiber Claim
Child Care Meal Pattern
Minimum Component Requirements
Food Components
Ages 1-2
Ages 3-5
Ages 6-12
1 milk
fluid milk
½ cup
½ cup
1 cup
1 fruit and/or vegetable
juice, fruit and/or vegetable
½ cup
½ cup
¾ cup
1 grains or bread
bread or
cornbread or biscuit or roll or muffin or
cold dry cereal or
hot cooked cereal or
pasta or noodles or grains
½ slice
½ serving
¼ cup
¼ cup
¼ cup
½ slice
½ serving
1/3 cup
¼ cup
¼ cup
1 slice
1 serving
¾ cup
½ cup
½ cup
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
½ oz.
½ oz.
½ oz.
½
1/8 cup
1 Tbsp.
1 oz.
1 oz.
1 oz.
½
¼ cup
2 Tbsp.
½ oz.
2 oz.
½ oz.
2 oz.
1 oz.
4 oz.
1 meat or meat alternate
meat or poultry or fish or
alternate protein product or
cheese or
egg or
cooked dry beans or peas or
peanut or other nut or seed
butters or
nuts and/or seeds or
yogurt
Choose nutrient-dense
meats & meat alternates
• Nutrients
–
–
–
–
–
Protein
B-vitamins
Vitamin E
Minerals
Essential fatty acids
• Health Benefits
– Help build and
maintain our muscles,
bones, skin, blood
– Help with metabolism
Choose nutrient-dense
meat & meat alternates
•
Lean or Low-fat meats and poultry
–
–
•
Ground meats 90%-lean
– Poultry without skin
Moderate processed meats
Enjoy more beans, peas, seeds, nuts, soy
•
•
Choose seafood too
•
Choose yogurt with lower amounts of sugar
Choose nutrient-dense yogurt
Flavored Yogurt A
• Ingredients: Cultured
pasteurized Grade A fat
free milk, apricot mango
base (high fructose corn
syrup, apricots, mangos..
• Serving size: 8 oz
• Calories: 240
• Total Carb: 46 g
– Sugar: 42 g
•
•
•
•
Plain Yogurt B
Ingredients: Cultured
Grade A nonfat milk,
pectin
Serving size: 8 oz
Calories: 100
Total Carb: 15 g
– Sugar: 15 g
In review
• Foods to encourage
– Milk
– Fruits & vegetables
– Whole grains
• Choose nutrient-dense foods & beverages
– Moderate solid fat & added sugars
– Choose foods low in saturated fat & cholesterol and
sodium
• *Aim for a balance of taste and nutrition
Websites
• Dietary Guidelines for Americans
– www.cnpp.usda.gov/Dietaryguidelines.htm
• ChooseMyPlate
– www.choosemyplate.gov/
• Nutrition Facts Label
– www.fda.gov/Food/ResourcesForYou/Consu
mers/NFLPM/ucm274593.htm
• Whole Grains Council
– www.wholegrainscouncil.org/
Questions?
www.ctahr.hawaii.edu/new/hccnp
Hawaii Child Care Nutrition Program
1955 East-West Road, #306
Honolulu, Hawaii 96822
[email protected]
Phone: 956-4124
Fax: 956-6457

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