1. FOOD FOR THOUGHT California State University, Fresno Department of Food Science and Nutrition Students Presenters: Phil Rosales, LaShawn Jimenez & Brenda Riojas

2. OBJECTIVES At the end of this seminar, you will be able to: choose healthier food choices such as low-fat dairy products, whole grains and a variety of fruits and vegetables become familiar with foods containing dietary fiber, calcium and Vitamin D and learn the health benefits and recommendations will be able to create a healthy plate, by portioning the appropriate sizes

3. NUTRIENT DENSE FOODS: contain vitamins and minerals are all vegetables and fruits are whole grains, beans, peas, nuts and seeds (1) (2)

4. are fat-free or low-fat milk and milk products seafood lean meats poultry contains no added solid fats, sugars, starches, and sodium (1) NUTRIENT DENSE FOODS:

5. 2010 DIETARY GUIDELINES Key Recommendations: Make half your grains whole! Increase whole-grain intake by replacing refined grains with whole grains Increase intake of fat-free or low-fat milk and milk products for more calcium for good bone health (1)

6. 2010 DIETARY GUIDELINES Increase vegetable and fruit intake to get more fiber Decrease salt and processed foods which can lead to high blood pressure (1)

7. KEY NUTRIENTS (1) Vitamin D Food sources : milk,(whole, 2%, skim) yogurt (low-fat, preferably) cheeses fortified juices and soy products sun exposure for 5-10 minutes fish (tuna and salmon) breakfast cereals margarine (1) Recommendations: 600 IU/day (w/ sun exposure) (2)

8. KEY NUTRIENTS (2) Calcium Food Sources: milk and milk- products fortified juices and other soy products green leafy vegetables Recommendations for milk/milk products: 3 cups/ day (1) (2)

9. KEY NUTRIENTS (2) Dietary Fiber Food Sources: beans and peas other vegetables fruits whole grains Adequate Intake (AI)=is 14 g per 1,000 calories (1) (2)

10. HEALTH BENEFITS Reduce risks of… Heart disease Obesity Type 2 diabetes High blood pressure And ensures normal function in the stomach (1) (2)

11. PORTION CONTROL Balance your plate: Make half your plate fruits and vegetables Make ¼ of your plate proteins Make ¼ of your plate grains (3)

12. INTERACTIVE ACTIVITY…

13. QUESTIONS: 1). Name at least one vitamin and one mineral that you will find in yogurt. 2). How many cups a day of milk (or dairy products) should a high school student drink? 3). Name at least two key recommendations from the Dietary Guidelines. 4). Name at least three health benefits that you receive from having a variety of foods in the diet. 5). Create an appropriate plate for dinnertime!!!

14. Nutrition Facts Label Objectives : Students will be able to determine how many calories are in one serving, or from that portion eaten if it is more or less than one serving Students will have the ability to determine the grams in a particular nutrient and what percent of the daily value that nutrient contains

15. Nutrition Facts Label Objectives (cont.) : Students will be able to assess what percent of vitamins and minerals (vitamin A, vitamin C, calcium, and iron) the product contains and whether it is a good source of those micronutrients Students will possess the ability to understand and interpret the footnote on the nutrition facts label that contains information about the percent daily values based on different caloric diets.

16. Understanding the Label How many people know how to read a nutrition facts label? Can you tell me specifically what components are listed on a nutrition facts label?

17. Reading the Label Start here Serving size Recommendations; not necessarily the recommended serving size Servings per container Allows you to determine how many calories are contained within the product

18. Reading the Label Move to this section Calories This shows the caloric content per serving Fat Will help you to determine the fat content of the product

19. Reading the Label Limit these nutrients Total Fat Different types of fat; some better than others Cholesterol Only in animal products Keep below 300 mg Sodium Less than 2,400 mg Sugar Minimal amounts

20. Reading the Label Review these nutrients Potassium Total Carbohydrates Dietary fiber, good for the GI tract Protein Recommendations based on weight

21. Reading the Label Percent Daily Values Based on either a 2,000, 2,400, or 2,500- calorie diet Caloric intake differs in individuals based on different factors

22. Reading the Label Micronutrients FDA requires the display of these vitamins and minerals Helpful to determine what essential components are contained within the product

23. Reading the Label Footnote Will aid in determination of % daily values Shows the recommended intake of several different nutrients

24. Activity Time! You will be given three different nutrition facts labels The food product is the same, but the brands are different In your small groups discuss which label is the most desirable choice Now, lets find out what you as a class thought!

25. Serving size vs. Portion size Objectives: Understand the difference between serving size and portion size Students to be able to use common items to determine a serving size

26. Serving size vs. Portion size Serving size – Is the amount of food YOU choose to eat at any one time Portion size – Is the amount of food recommended by education materials i.e.. Dietary Guidelines or MyPyramid

28. Portion Distortion: Then and Now Portion Distortion – Misleading impression of the proper amount of food

29. Cheeseburger 20 years agoNow 333 calories???? (3)

30. Cheeseburger 20 years agoNow 333 calories590 calories 257 calories difference

31. The Coffee 20 years ago (Regular coffee with milk and sugar) Now (Tall caramel macchiato with whole milk) 190 calories/ 12 fl/oz. 57 calories/ 12oz. 133 calories difference (5) (6)

32. Matching Game As a class answer each question: http://education.wichita.edu/caduceus/examples/s ervings/table_of_contents.htmhttp://education.wichita.edu/caduceus/examples/s ervings/table_of_contents.htm

33. Parfait Recipe Ingredients ½ cup Vanilla yogurt (or soy yogurt) 1/8 cup granola (crushed granola bar) 1/8 cup blueberries ½ banana Preparations In a small cup, layer ½ cup yogurt, 1/8 cup granola, layer in ½ banana followed by 1/8 cup blueberries

34. References 1) United States Department of Agriculture. 2010 Dietary Guidelines for Americans. www.mypyramid.gov. Accessed March 12, 2011. 2) Images available at google images. http://www.google.com/imgres?imgurl. Accessed March 13, 2011. http://www.google.com/imgres?imgurl 3) American Dietetic Association. http://www.eatright.org. Accessed March 21, 2011. http://www.eatright.org 4) Portion Distortion. http://hp2010.nhlbihin.net/portion/. Accessed March 13, 2011. http://hp2010.nhlbihin.net/portion/

35. References 5) EAL, Serving size vs. portion size. http://www.eatright.org/Public/content.a spx?id=429496794. Accessed March 12, 2011. http://www.eatright.org/Public/content.a spx?id=429496794 6) Starbucks. http://www.starbucks.com/menu/drinks/e spresso/iced-caramel-macchiato. Accessed April 26, 2011. http://www.starbucks.com/menu/drinks/e spresso/iced-caramel-macchiato