Student Nutrition Program: Nutrition Guidelines

Outline

Nutrition for kids How to speak Label-ese (how to read the new

food labels) Nutrition guidelines Food Safety Menu Planning 101 Kid-friendly recipes What works for you

School age children need to eat well

To support optimal growth, development and activity To establish healthy eating habits early in life to carry

throughout adulthood To promote and maintain a healthy weight and prevent

obesity. Excess weight is associated with chronic diseases such as heart disease, cancer and Type 2 Diabetes

15% increase in Type 2 Diabetes in Children in the past decade

Calcium Iron Fibre Vegetable & Fruit servings

Top Nutrition Stars 4 Kids

Calcium & Vitamin D

95 % of bone mass developed before age 20, “osteoporosis is a pediatric disease with geriatric consequences”

10-14 years are the critical years for key messages about healthy bones Only half of all children have adequate intakes for calcium

3-4 servings milk products per day to meet Calcium & Vitamin D Soft drinks and fruit drinks can displace bone building nutrients

Iron for Cognitive Development

After 6 months of age, iron rich foods are neededChildren with anemia have poor cognitive & motor development and depressed school achievementOnset of menses and growth spurts increase iron needs

Iron rich choices

Heme iron is best absorbed: beef, pork, chicken or fishNon-Heme iron

iron fortified breakfast cereals, whole grain breads & pasta,

legumes, seed and nuts dried fruit dark green leafy vegetables eggs

Vitamin C rich food enhances absorption of dietary iron Caffeine decreases absorption of iron

Fibre

Healthy digestive systemLowers cholesterolRole in diabetes prevention25g/day 4-8 years26-31g/day 9-13 years

Children & Fibre

Choose 5 servings from Grain Products and Vegetables & Fruits daily:

¾ cup bran flakes= 6.3 g 1 pear= 5.1 g Kiwi fruit=3.1 g whole wheat pita=4.4 g 1 cup baked beans=19.6 g

Vegetables & Fruit

Strongest food predictor of chronic disease: lowers risk of cancer and heart diseaseRich in fibre, antioxidants, vitamins, minerals, phytonutrientsAt least 5 servings/day80% of 6-12 year olds do not meet this

Reading food labels

How to speak label-ese

Where to find nutrition information on food product labels?

Nutrition Facts Panel Ingredients List Nutrition Claims

Nutrition Facts

The Nutrition Facts table provides you with information on Calories and 13 nutrients for the serving size shown.

% Daily Value = indicates whether a single serving of a food item provides a little or a lot of a given nutrient.

% Daily Value

Puts nutrients on a scale of 0% to 100% (based on an intake of 2,000 Calories)

Choose foods with a low %DV for total fat, saturated and trans fat and sodium

Choose foods with a high %DV of fibre, vitamin A, vitamin C, calcium and iron

Serving size

Listed in common measures you use at home

Not reflective of Food Guide servings

Keep in mind that this may not reflect how much of the product a person may eat or drink

Ingredients List

Listed in order of greatest weight to least E.g. Canned fruit – sugar, pears, water Vs. Canned fruit – pears, water

Useful for identifying allergenic products (i.e. peanuts, milk solids)

Nutrition Claims

Highlight features of certain foods

Nutrient content claims- sodium, fat, fibre (i.e. “Sodium free”, “source of fibre”)

Health Claims- claim how foods can affect your health (i.e. “A healthy diet low in saturated and trans fat may reduce the risk of heart disease”)

Use with caution

Claims can be used to identify healthy foods

But not all healthy foods have a nutrition claim!

Products with claims may be more expensive, so be sure to check the labels

Other Health Claims

Other logos or claims put out by companies to influence you to purchase their products

Buyer beware! May not reflect the healthiest, or the most economical choice

Knowledge is power!

Extra Extra! Read all About Them!

Unraveling the Nutrition Guidelines

What are the nutrition guidelines?

2005-Recommendations for School Nutrition Program providers in Ontario who receive Ministry of Children and Youth funding

Previously - no guidance around nutritional quality.

Purpose of Nutrition Guidelines

To provide specific criteria for food selection within each food group to help providers select foods of maximum nutritional quality.

Nutrition Guidelines

The Nutrition Guidelines provide:

1. selection criteria within each food group

2. food group selection for snacks and meals

Veggies & Fruit at a glance

Veggies & Fruit at a glanceServing Size 1 medium size vegetable or fruit

125 ml (1/2 cup) fresh, frozen, canned or jarred vegetables or fruit

40/60ml (1/4 cup) dried fruit

125 ml (1/2 cup) juice (note: guidelines incorrectly state 1 cup)

250 ml (1 cup) salad

Veggies & Fruit at a glance: Fresh/Frozen Vegetables and Fruit

Select a variety of fresh and frozen vegetables and fruit that are not in a sauce or syrup.– Choose unsweetened frozen or canned fruit – Check the ingredient list for added sugar– Look for: glucose, glucose-fructose etc.

Veggies & Fruit at a glance: Canned/jarred vegetables and tomato sauce

Less than 480 mg of sodium. – Look to the Nutrition Facts Panel

Veggies & Fruit at a glance: Canned/jarred fruit and fruit sauces

Packed in juice and contains no added sugar. – Look at the Ingredients list.

Good source of Vitamin C (30%DV)and/or Vitamin A (15%DV).

– Look at the Nutrition Facts label.

Veggies & Fruits at a glance: Dried Fruit

Fruit is listed as the first ingredient. – Refer to the Ingredients List.

No added sugar or fat. – Refer to the Ingredients List.

Good source of vitamin C (30%DV) and/or vitamin A (15%DV). – Refer to the Nutrition Facts Panel.

If offered, dried fruit should be consumed as part of a meal. Brushing teeth should be encouraged after eating dried fruit.

Veggies & Fruits at a glance: Fruit Juice

Select 100% fruit juice.– Fruit juices provide the body with vitamins & minerals.– Most fruit flavoured drinks (punches, fruit drinks, “ades”) are

mostly sugar and water.– If labelled “fruit juice” it must contain 100% fruit juice. – Sugar should not be listed in the ingredients list

vs.

Veggies & Fruits at a glance: Vegetable and Tomato Juice

Good source of Vitamin C (30%DV) and/or Vitamin A (15%DV).

Less than 480 mg of sodium.

– Refer to the Nutrition Facts Panel.

Activity Sheet #1: Which would tomato juice would you choose?

Milk : The BIG Pitcher

Serving Size250ml (1 cup): Milk Milk & alternative beverage

(I.e. fortified soy or rice beverage)

Yogurt-based drink or shake

50g (1-2oz) Cheese

175ml (3/4 cup): Yogurt

125ml (1/2 cup): Custard Pudding Frozen yogurt

Milk Products 2%, 1% or skim milk – white or chocolate

Milk alternatives beverages & shakesExample: Fortified soy and rice beverages/shakes

1) “Excellent source of calcium and vitamin D” = 25%DV 2) Fat limit of 5g

Milk Products: Cheese

Good source of calcium. – 15% DV– Refer to the Nutrition Facts Panel.

Preferably 20 % M.F. or less. – Look for the %M.F. (milk fat) on the front of the package

label.

Milk Products: Yogurt and yogurt-based drinks

Good source of calcium. – 15 % DV– Refer to the Nutrition Facts Panel.

2 % M.F. or less. – Look for the %M.F. (milk fat) on the front of the package label

Milk Products

Custards, puddings and frozen desserts 1) Source of calcium (5% DV) 2) Fat limit of 3g

- Refer to the Nutrition Facts Panel.

Activity Sheet #1: Which yogurt would you choose?

Grains Galore

Grain Products:Serving Size

- 1 slice of bread- ½ bagel- Pita, bun, or english

muffin- 30g (1/2 – 1 ¼ cup)

ready-to-eat cold cereal- 175ml (3/4 cup) hot

cereal

- 125ml (1/2cup rice) or pasta

- 20-30g crackers- 1-2 pancakes- 55g baked goods- 30-40g grain based bar

Grain Products: Breads

Select 100% whole wheat or other whole grain products. – Some examples include whole wheat, dark rye, light rye, multi-

grain, or cracked wheat. – Read the ingredients list and look for the word ‘whole flour’ as

the first ingredient e.g. whole wheat flour. Source of fibre (2g) Source of iron (5%DV) Low in saturated fat (2g or less of saturated + trans combined)

Grain Products: Cereals

Example: Ready-to-eat breakfast cereals, hot cereal

Source of fibre (2g) and/or low in sugar. – Refer to the Nutrition Facts Panel.

Source of iron (5% DV)

Grain Products: Rice and other grains

Example: rice, couscous, bulgur, barley, millet

Select whole grains and brown, parboiled or converted rice. – Read the product label and look for these terms.

White rice should be enriched. – Read the product label.

Grain Products: Pasta

Source of fibre (2g)-Refer to the Nutrition Facts Panel.

Grain Products: Crackers

Source of fibre (2g) Source of iron (5%DV)

Fat limit of 3 grams.

Less than 480 mg of sodium.

– Refer to the Nutrition Facts Panel.

Grain Products: Pancakes/waffles

If using a mix, select brands that require additional ingredients such as milk and eggs.

Offer fresh fruit or canned unsweetened fruit as topping instead of syrup.

Grain Products: Baked Goods and Grain-based Bars

Source of fibre (2g)

Source of iron (5%DV)

Fat limit of 5 grams.

Low in saturated fat. (2g or less of saturated + trans combined)

– Refer to the Nutrition Facts Panel.

Activity Sheet #1: Which Cereal Bar would you choose?

Meat Marvels

Meat & Alternatives:Serving Size

50-100g cooked meat 25-75g low-fat deli meat 50-100g canned or cured meat 1-2 eggs 125-250ml (1/2 – 1 cup) peas, beans or

lentils 30g roasted legumes 100g tofu (1/3 cup)

Meat and Alternatives: Fresh or Frozen Meats

Lean or extra lean and reduced in sodium.– Refer to the label. – Choose unseasoned meats.

Foods should be cooked by a lower fat method e.g. baking, grilling, broiling, bbq etc.

Meat and Alternatives: Deli meats/cured meats/canned meats

Lean or extra lean and reduced in sodium.– Refer to the label. – Better choices include turkey, ham, roast beef. – Avoid salami, bologna, hot dogs etc.

Choose canned meats packed in water, not oil.

Fish

Fish is a great source of protein and other nutrients, and low in saturated fat and high in omega-3 fatty acids

Canned Tuna

Choose “light” canned tuna (Non-Albacore) packed in water, not oil

Avoid white Albacore canned tuna – this tuna is higher in mercury

Meat and Alternatives: Eggs

Eggs are nutritious. Eggs should be cooked by a method other than

frying (I.e. microwave, poaching) If fried,use a non-stick pan to avoid addition of

extra fat.

Meat and Alternatives:

Dried and frozen legumes Great source of fibre, protein and

iron.

Canned Legumes Less than 480 mg of sodium.

Fat limit of 3 grams. – Refer to the Nutrition Facts Panel.

Meat and Alternatives: Roasted legumes

Example: Roasted soy nuts, whole green peas

Source of iron (5% DV)

Less than 480 mg of sodium

– Refer to the Nutrition Facts Panel.

Meat and Alternatives: Other meat substitutes for vegetarians

Example: tofu, veggie burgers/dogs, soy burgers

Source of iron (5%DV)

Less than 480 mg of sodium.

Fat limit of 3 grams.

Foods should be cooked by a lower fat method e.g. baking.

Activity Sheet #1: Which Can of Kidney beans would you choose for a 250ml (1 cup) serving?

“Other” Foods

Water should be served frequently.

Some of the foods are higher in fat and/or added sugar, sodium or caffeine and are low in nutrients (i.e. hot dogs, chicken nuggets).

If “other” foods are offered, only use one item per snack/meal. For example when serving toast,use jam or butter, not both.

Other Foods

Jams jellies, marmalades, syrup, fruit batters, light cream cheese and light cheese spread

Sauces, dips, gravy, condiments Fats & oils (e.g. butter, margarine, vegetable

oil, salad dressings, etc.)

Nuts and Peanuts

Varies from program to program

For peanut-related resources contact the Health Unit 345-5685

Resources

List of products meeting nutrition standards

Money Matters- List of Best Buys- National Grocers in Smiths Falls - Quattrocci’s in Smiths Falls.

Kid friendly recipes!

Take a break and have a snack!

Menu Planning

Meals and snacks

Menu Planning

Snacks:– A snack should contain at least one serving from a

minimum of two of the four food groups with at least one serving from the Vegetables and Fruit food group.

Menu Planning

Meals:– A meal (i.e. breakfast and lunch) should contain at least

one serving from a minimum of three out of the four food groups with at least one serving from the Vegetables and Fruit food group and at least one serving from the Milk Products food group.

Thank You !