Healthier Dining Options
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Transcript of Healthier Dining Options
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Healthier Dining OptionsVictoria Parry, RD CDWorking Well ProgramNutrition Assessment Laboratory
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Nutrient-Rich Foods Make the Meal!
•Complex Carbohydrates
•Protein•Non-Starchy Vegetables
•Fruit•Low Fat Dairy
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What is a Nutrient-Rich Food?
• Nutrient-Dense Foods: Foods lean or low in solid fats and without added solid fats, sugar, starches, or sodium
• Nutrient-Rich Foods: A consumer-friendly way to describe nutrient-dense foods including those from the five basic food groups
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Nutrient Dense vs. Energy Dense
Nutrient Dense Energy Dense
• 1 Cup Pitted Sweet Cherries• Calories 100• Total Fat 0 g• Vitamin C, Potassium, Fiber
• 5 Double Stuf Oreo Cookies• Calories 350• Total Fat 17.6 g• Sodium 345 mg
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Why Nutrient Rich Foods?• Practical: Offers simple tips and tools to help people eat
healthfully
• Convenient: Based on wholesome foods that are familiar and easy to find
• Feel confident: Takes the guesswork and stress out of eating healthy
• Flexible: Lets people choose from a wide variety of food and beverages
• Nutrient-packed: Based on a foundation of wholesome foods that provide more nutrition per bite/more nutrition per calorie
• Achieve more: Fuels active, healthy lifestyles
• Feel fulfilled: Helps people choose healthier foods that satisfy
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Nutrients By Food GroupWhole Grains
• Thiamin• Niacin• Riboflavin• Iron• Zinc• Fiber
Vegetables
• Potassium• Magnesiu
m• Vitamin A• Vitamin C• Vitamin E• Vitamin K• Pantotheni
c Acid• Vitamin B6• Fiber
Fruit
• Potassium• Folate• Vitamin A• Vitamin C• Vitamin E• Vitamin K• Fiber• Antioxidan
ts Dairy
• Calcium• Protein• Vitamin A• Vitamin D• Vitamin
B12• Potassium• Riboflavin• Niacin• Phosphoru
s
Lean Meats
• Iron • Vitamin D• Magnesiu
m• Thiamin• Riboflavin• Niacin• Pantotheni
c Acid• Vitamin B6• Vitamin
B12• Zinc
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Nutrient Rich FoodsVegetables Fruit
• Asparagus• Bell Peppers• Broccoli• Brussels sprouts• Carrots• Red Cabbage• Spinach• Summer squash• Tomatoes• Zucchini
• Avocadoes• Apricots• Bananas• Blueberries• Cherries• Grapefruit• Peaches• Oranges• Raspberries• Strawberries
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Nutrient Rich FoodsGrains Milk
• Brown Rice• Oatmeal• Whole Wheat Bread• Whole Wheat Noodles
• Low-fat or skim milk• Reduced-fat flavored milk• Low-fat or fat free yogurt• Reduced fat or low fat
cheese
• Nuts: Almonds, Peanuts, Walnuts• Beans: Kidney, Pinto, Soy• Lean Meats: 93/7 Turkey, Skinless Chicken
Breast• Egg Whites
Meat & Beans
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Incorporating Nutrient-Rich Foods
• Use whole wheat pasta
• Steam vegetables• Use cooking spray• Grill or bake meats• Use low fat or fat
free dressings
• Substitute oil for butter
• Use low fat dairy products
• Use fresh products instead of canned products
• Use whole wheat breads instead of white bread
• Use lean cuts of meat
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Avoid Dull Plates
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Add Color!
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On Campus Dining…
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Dining at the Atrium
•Stay AWAY from Sbarro•Go for Caliente and Atrium Creations•Chick-fil-a
▫Get a smaller portion▫Get grilled not fried
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Sbarro
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SbarroCalories CHO Protein Fat %Fat Calories
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•Watch portion sizes•Choose grilled over fried options
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Noyer
•Focus on fresh fruits, not dried
• International Café▫ Costs more but gives you enough calories, protein to fill you up and allows
less room on your plate for other items
•Market Deli:▫ Lessen the carbs -- get a wrap!▫ Ask for lite sauce
•Panini: high in calories, carbs and fat▫ Special order these
• Mom’s: Go for meat and veggies▫Stay away from raviolis w/ cheese and sandwiches
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Woodworth•Comfort Zone:
▫ Skip the gravy▫ Go for the meat, veggies and rice▫ Avoid items with the word
Dumplings or Manicotti
•Woody’s Grill▫ Be careful as most items are high
in every category
•Deli World:▫ Ask for dressing on the side▫ Custom make your sandwiches
•Della Casa: ▫ Order pastas with red sauce▫ Stay away from Ziti
•Fire Dragon▫ Use less Sauce▫ Go for items here!
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Bookmark Cafe
•Bagels: Low fat, not low calorie
•Go for the plastic cups of food: ▫Cottage Cheese ▫Fruit▫Pasta Salad
•Try tea or coffee without added sugar or cream
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The Bottom Line…•Custom order your foods
•Skip the processed options
•Fill up on vegetables
•Choose fresh fruit
• Include low fat dairy
•Remember: Nutrient Dense!
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Ball State Net Nutrition• http://cms.bsu.edu/CampusLife/Dining/NutritionInformation.a
spx
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Eat Better America®
•http://www.eatbetteramerica.com/
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References1. Eat Better America. 2011. Available at:
http://www.eatbetteramerica.com/. Accessed February 18. 2011.
2. Eating Well at Work. Presentation by Dr. Carol Friesen and Lauren Steinmetz.
3. MyPyramid. United States Department of Agriculture. Available at: http://www.mypyramid.gov/ . Accessed February 20, 2011.
4. Nutrient Rich Foods. American Dairy Association of Indiana. 2010. Available at: http://www.indianadairycouncil.org/nutrientrichfoods.html. Accessed February 17, 2011.
5. Understanding Nutrient Density. Nutrient Rich Foods Coalition. 2010. Available at: http://www.nutrientrichfoods.org/index.html. Accessed June 24, 2010.