Making Healthy Lifestyle Choices

Making Healthy Lifestyle Choices Focus on Nutrient Dense Foods and Beverages Welcome to the Making Healthy Food Choices session. In this session you will learn about nutrient dense food choices. These sessions are meant to be interactive and fun, and to allow you to think about your food choices. The overall goal is to improve your health, well-being and quality of life! Food Recall Ice Breaker This is fun activity that helps you recall or remember the foods you ate on one day of the week. Ask the questions: 1. When you woke up on the day you are recalling what you ate, what did you eat for the first time? List everything you ate. How much did you eat? 2. Think about the next time you had something to eat. What did you eat and how much? Write the food items and beverages down. 3. When was the next time you ate? Think about everything you ate and drank and write those things down. 4. Did you eat and drink anything between your meals? If you did write down those items. Remember to add all condiments, salad dressing, sugar, etc. Objectives Define nutrient density Distinguish between nutrient and non-nutrient dense choices State benefits of eating/making nutrient dense food choices Discuss the qualities/characteristics of nutrient and nonnutrient dense food choices Include nutrient dense food choices in meals and snacks each day Have you ever thought that you would like to eat healthier but did not know where to begin? Have you thought about losing weight but don t know where you can find some guidelines for doing so? Or, have you wondered what you should eat to prevent heart disease, stroke and cancer? In this session you will learn about nutrient dense food choices. These sessions are meant to be interactive and fun, and allow you to think about your food choices. The overall goal is to improve your health, well-being and

quality of life! Read objectives. Today, we are going to discuss the term nutrient density. What does the term nutrient density mean to you? - Allow time for participants to respond. Your Food Decisions Each day we are bombarded with a range of food choices pizza, chips, fruit, vegetables, candy, doughnuts and icecream. Should we have doughnuts and coffee for breakfast or oatmeal with blueberries? How do we decide between a pizza and a tossed salad for lunch? Your Food Decisions We often make decisions about what to eat without thinking about how the food will benefit our body. Read information on slide. How many calories are in a burger like this? What choice could the person make when ordering a burger? Your Decision We may have good intentions, but many of us do not always choose the healthiest foods. Even though many of us do not always choose the healthiest foods, we often have good intentions but lack the time, money, knowledge, or skills to always make the best food choices. 2

Factors Affecting Food Decisions *Family * Childhood experiences * Peers *Ethnic background * Education * Occupation * Income * Religious beliefs * Rural vs. Urban residence * Food composition, convenience and availability *Nutritional beliefs * Food flavor, texture and appearance * Health beliefs * Current health status * Advertising and media * Moods Source: Schiff, W. J. (2009). Nutrition for Healthy Living A look at How We Choose Foods What factors influence your choice of food? Allow time for discussion. See factors that affect our food choices: * Family * Childhood experiences * Peers * Ethnic background * Education * Occupation * Income * Religious beliefs * Rural vs. Urban residence * Food composition, convenience, and availability * Nutritional beliefs * Food flavor, texture, and appearance * Health beliefs * Current health status * Advertising and media * Moods Discuss with participants some reasons for making food choices. This chart shows how the average American diet compares to recommendations found in the 2010 Dietary Guidelines. Whole grains, vegetables, fruits, dairy products, seafood and oils are consumed below recommended amounts. Nutrients of concern are fiber, potassium, calcium, and vitamin D. Note that the intake shown for vitamin D only includes food sources, not supplements or vitamin D manufactured in response to sun exposure. Source: 2010 Dietary Guidelines Additional Information: Good sources of potassium include green leafy vegetables, broccoli, peas and beans, potatoes, sweet potatoes, and winter squash. Fruits such as cantaloupe, bananas, kiwi, prunes, and apricots are good sources of potassium. All meat and fish, milk and dairy provide potassium. Good sources of calcium include milk and dairy products, and green leafy vegetables. Vitamin D is food in fatty fish (salmon, tuna, and mackerel) and beef liver. Foods are fortified with vitamin D so be sure to check the label). The excessive amounts consumed of solid fats and added sugars, refined grains, and sodium are clearly shown in comparison to recommended limits. 3 *SoFAS = solid fats and added sugars. Note:

Bars show average intakes for all individuals (ages 1 or 2 years or older, depending on the data source) as a percent of the recommended intake level or limit. Recommended intakes for food groups and limits for refined grains and solid fats and added sugars are based on amounts in the USDA 2000-calorie food pattern. Recommended intakes for fiber, potassium, vitamin D, and calcium are based on the highest AI or RDA for ages 14 to 70 years. Limits for sodium are based on the UL and for saturated fat on 10 percent of calories. The protein foods group is not shown here because, on average, intake is close to recommended levels. Food Decisions Affect our Health Making nutrient dense choices can prevent chronic diseases such as heart disease, obesity, stroke, hypertension, type 2 diabetes and some types of cancers. Based on data from: U.S. Department of Agriculture, Agricultural Research Service and U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. What We Eat in America, NHANES 2001 2004 or 2005 2006. Why is it important to make nutrient dense choices? 1) We have a certain number of calories we need each day. The number of calories needed is based on our age, gender, level of activity and our state of health. 2) We also have a certain amount of nutrients we need to consume each day in order to maintain our health 3) Making nutrient dense choices help us to get the nutrients needed for good health within the calorie range that we need. 4

What are Nutrient Dense Foods? Foods that have a high amount of nutrients compared to the number of calories they contain Foods that contain more vitamins and minerals in relation to their fat, sugar and/or alcohol content Nutrient density refers to the amount of nutrients in a food compared to the number of calories. Nutrient-dense foods have more nutrients and substances that may have a positive health effect, and they provide few calories. Less nutrient-dense foods contain a large portion of calories from fat, sugar or refined grains and they have fewer vitamins, minerals and protein. Nutrient Dense Foods Have Little added solid fats such as butter, margarine, shortening or lard Little added sugar http://www.fda.gov/food/resourcesfor You/Consumers/NFLPM/ucm274593.ht m#twoparts Little added refined starch, such as in white bread Nutrient Dense Foods Have Little added sodium from salt and preservatives Small amounts of solid fats naturally present in the food Nutrient Dense Foods Have Naturally occurring components such as fiber still present in the food These compounds have not been removed by processing 5

Nutrient Dense Foods Whole-grain products Fruits Vegetables Fat-free milk Orange juice Lean meats Non-Nutrient Dense Foods Candy Pastries Chips Bacon Sugar-sweetened beverages Which is more nutrient dense? Why? Bowl of cereal contain milk, whole grain cereal, and fruit. The pancakes contain whole grain cereal, syrup and butter. Which one is more nutrient dense? Why? The hamburger contains beef patty, lettuce and onion. The turkey sandwich contains whole grain bread, turkey, lettuce, and other vegetables. 6

Empowerment Look at the food recall you did at the beginning of this session. Circle the nutrient dense choices you made. Reflection What are some reasons you made nutrient or non-nutrient dense choices? What are the consequences of making such decisions?? Guide to Nutrient Dense Choices How can I make nutrient dense choices each day? Fill half you plate with vegetables and fruit Add whole grains Add lean meat and poultry Fill half your plate with vegetables and fruit, then add whole grains such as whole grain pasta, brown rice, or whole wheat bread and lean protein such as lean meats or beans. Add dairy foods such as glass of low fat milk to make sure you get food from each food group. How can you fill your plate this way? Choose more: Fruits and vegetables Whole grains like wheat bread, brown rice, rye, and whole wheat pastafat-free or low-fat milk and milk products Seafood Lean meats, poultry, and eggs Beans, peas, nuts, and seeds Limit: Processed foods such as commercially prepared dinners, pot pies, stews, chili and 7

canned soups Calories from solid fats such as butter, margarine, shortening and lard Intake of added sugar Intake of refined grains such as white bread How can you limit commercially prepared dinners, calories from solid fats, added sugar and refined grains? Guide to Nutrient-Dense Choices Add dairy foods such as a glass of low fat milk to make sure you get food from each food group. Prepare more meals at home: Plan meals that include more vegetables, fruit, whole grains, fat-free or low-fat dairy products and protein foods that provide fewer calories and more nutrients. Foods in this group provide calcium, potassium, vitamin D, and protein that improve bone health and may prevent the risk of osteoporosis. Dairy products may also reduce the risk of cardiovascular disease, type 2 diabetes, and blood pressure. Guide to Making Nutrient Dense Choices 1. Choose more of the following foods: Fruits and vegetables Whole grains like wheat bread, brown rice, rye and whole wheat pasta Fat-free or low-fat milk and milk products Seafood Lean meats, poultry and eggs Beans, peas, nuts and seeds Whole grains - Contain the bran, germ and endosperm of the grain. Examples include whole wheat flour, oatmeal, bulgur, whole cornmeal and brown rice. Research shows that eating three or more servings of whole grain a day may lower the risk of cancer by 20 percent. Whole grains help reduce cholesterol and may lower your risk for heart disease, obesity and type 2 diabetes. It also helps the bowel to function properly by reducing constipation and a disease called diverticulosis. The 2010 Dietary Guidelines recommend eating more of the following foods because they are generally low in the American diet. 8

Guide to Making Nutrient Dense Choices 2. Prepare more meals at home Plan meals that include more vegetables, fruits, whole grains, fat-free or low-fat dairy products and protein foods that provide fewer calories and more nutrients. Note: Encourage participants to eat a variety of vegetables, especially darkgreen and red and orange vegetables. Guide to Making Nutrient Dense 3. Make healthy substitutions in recipes: Reduce the amount of sugar Cook with and use healthy oils, such as olive, canola, corn or safflower oils instead of butter, shortening or lard Add whole grain to baked goods Read information on slide. Reduce sugar by ¼to ⅓in baked goods and desserts such as cookies, quick breads and cakes. Guide to Making Nutrient Dense Choices 4. Choose nutrient-dense beverages Limit 100% fruit juice to 6 ounces. Choose fresh fruit and vegetables instead of juices. Make water your drink of choice. Vegetable juice and fruit juices without added sugar 9

Guide to Making Nutrient Dense Choices 5. Read the Nutrition Facts Label to see the nutrient density of the food Choose foods that are low in calories, salt, sugar and fat (3 grams or less fat per serving) and high in vitamins, minerals and fiber (5 or more grams fiber per serving). See USDA at http://www.fda.gov/food/resourcesfo ryou/consumers/nflpm/ucm274593.h tm#twoparts Place these foods in order of their nutrient density Lets Play A Game!!! Staying Active Find something that you enjoy. If you like to garden, plant some vegetables or herbs. Plan the time to stay active. Many people have very busy lives, but if you set aside the time to be physically active, you are much less likely to skip it. Have partners. If you like to walk, turn your walk into time with family or friends. Being committed to this time with someone else will give you more incentive to get out and do it. 10

Staying Active Find people to support you. If you know there are people behind you, rooting for you to work physical activity into your schedule, it will give you encouragement along the way. Set manageable goals. Giving yourself goals to celebrate along the way will make exercise more fun and rewarding. Set a Goal Evaluation 11

References Adams, I. K. (2011). What is Nutrient Density? Families, Food and Fitness Home. Retrieved from http://www.extension.org/pages/55447/what is-nutrient-density. AND. (2012). Nutrient Density: Meeting Nutrient Goals within Calorie Needs. Journal of the Academy of Nutrition and Dietetics. Retrieved from http://www.eatright.org/public/content.aspx?id=6442464242. CDC. (2012) Healthy Weight it s not a diet, it s a lifestyle! Center for Disease Control and Prevention. Retrieved from http://www.cdc.gov/healthyweight/healthy_eating/drinks.html. USDA. (2012) Food Composition. United States Department of Agriculture: National Agriculture Library. Retrieved from http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=279. Graphic Credits Microsoft clip art: Slides 4, 5, 10, 11, 12, 13, 14, 15, 16, 17,19, 22, 23, 25, 27, 28, 29, 30, and 31 USDA Food and Nutrition Service: Slides 20 and 21 Ingrid Adams, Ph.D. R.D. L.D. Extension Specialist for Physical Activity and Weight Management Elizabeth Creed, B.S. Woodford County Extension Agent for Family and Consumer Sciences Mallory Foster, B.S. Graduate Student, Dietetics and Human Nutrition September 2012 Copyright 2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. 12