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Making Healthy Lifestyle Choices Focus on Nutrient Dense Foods and Beverages

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Food Recall

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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 non-nutrient dense food choices Include nutrient dense food choices in meals and snacks each day

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Your Food Decisions

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We often make decisions about what to eat without thinking about how the food will benefit our body.

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Your Decision We may have good intentions, but many of us do not always choose the healthiest foods.

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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 *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

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A look at How We Choose Foods Source: 2010 Dietary Guidelines

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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.

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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

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Nutrient Dense Foods Have Little added solid fats such as butter, margarine, shortening or lard Little added sugar Little added refined starch, such as in white bread

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Nutrient Dense Foods Have Little added sodium from salt and preservatives Small amounts of solid fats naturally present in the food

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Nutrient Dense Foods Have Naturally occurring components such as fiber still present in the food These compounds have not been removed by processing

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Nutrient Dense Foods Whole-grain products Fruits Vegetables Fat-free milk Orange juice Lean meats

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Non-Nutrient Dense Foods Candy Pastries Chips Bacon Sugar-sweetened beverages

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Which is more nutrient dense? Why?

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Which one is more nutrient dense? Why?

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Empowerment Look at the food recall you did at the beginning of this session. Circle the nutrient dense choices you made.

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Reflection What are some reasons you made nutrient or non-nutrient dense choices? What are the consequences of making such decisions? ?

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Guide to Nutrient Dense Choices Fill half you plate with vegetables and fruit Add whole grains Add lean meat and poultry

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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.

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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

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Guide to Making Nutrient Dense Choices 2.Prepare more meals at home

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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

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Guide to Making Nutrient Dense Choices 4.Choose nutrient-dense beverages Vegetable juice and fruit juices without added sugar

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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).

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Lets Play A Game! Place these foods in order of their nutrient density

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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.

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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.

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Set a Goal

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Evaluation

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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.http://www 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. http://www.eatright.org/Public/content.aspx?id=6442464242 CDC. (2012) Healthy Weight its not a diet, its a lifestyle! Center for Disease Control and Prevention. Retrieved from http://www.cdc.gov/healthyweight/healthy_eating/drinks.html. 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. http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=279

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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 Services: Slides 20 and 21

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Focus on Nutrient Dense Food and Beverages 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.