Color My Meals Healthy Funded by a USDA Team Nutrition grant The Illinois NET Program is supported by the Illinois State Board of Education Learn about… Why the Dietary Guidelines are important How to be thrifty when planning meals How to read food labels What menu planning resources are available for child care staff Child Care Meals of Today Limited whole grains and fresh foods Skim and 1% milk and milk products served less often Increased use of processed foods Legumes rarely used Very little cooking from scratch The Future of Child Care Meals • More color and variety! • Use more fruits, vegetables and whole grains • Serve skim and 1% milk and milk products more often • Incorporate more legumes and lean meats • Gradually decrease sodium, fats and cholesterol How to Color My Meals Healthy What are the Dietary Guidelines? Advice on how to: Make smart choices Find a balance Get the most out of your nutrition A Smart, Healthy Eating Plan Emphasizes: •Fruits •Vegetables •Whole grains •Calcium-rich milk •Lean protein products Contains less: •Solid fats •Salt •Added sugar Mix Up Your Choices Key Messages • Focus on fruits • Vary your veggies • Choose calcium-rich foods • Make half your grains whole • Go lean with protein • Limit solid fats, salt and added sugar Focus on Fruits & Vary Your Veggies • Serve a variety of fruits and veggies • Serve mostly whole fruit instead of juice (only 100% juice) • Serve more dark green and orange veggies • Serve more iron-rich cooked dried beans and dried peas More Matters! • Serve fresh fruit in season whenever possible • Serve fruits and veggies for snacks • Add fruits to cereal, yogurt or salad • Add veggies to soups, chili, sauces and entrees Choose calcium-rich foods • Serve children two and older skim or lowfat (1% or less) milk • Choose lowfat cheeses and yogurt Got calcium-rich foods? • Substitute in recipes • Serve as a snack • Serve yogurt as a meat alternate Make Half Your Grains Whole All three parts must be present Identifying Whole Grains •“Whole” listed before grain •First grain ingredient listed is a whole grain •Use half whole grain in recipes Whole wheat flour, water, brown sugar, wheat gluten, rye, oats, barley… Which is the Whole Grain Bread? A Wheat flour, water, high fructose corn syrup, molasses, wheat bran… B Whole wheat flour, water, brown sugar, wheat gluten, rye, oats, barley… Answer: B is the whole grain bread. A Wheat flour, water, high fructose corn syrup, molasses, wheat bran… B Whole wheat flour, water, brown sugar, wheat gluten, rye, oats, barley… Healthy Whole Grains •Save money with USDA whole grain commodities •Modify recipes to include whole grains •Mix whole grain pasta with regular •Make yogurt parfait with whole grain granola •Think outside the “cold cereal” box Go Lean with Protein •Lean meats •Poultry •Fish •Cooked dry beans •Cooked dry peas •Nuts •Eggs and seeds Lean Protein Foods • Use lean meats • Try vegetarian recipes • Add cooked, dried beans or peas to: • Serve eggs for lunch –Casseroles –Stews –Side dishes –Salads • Use nut butters Find Balance Engage in Enjoy a Eat a + physical = happy, healthful, activity balanced varied diet (most days) lifestyle The Dietary Guidelines for Americans Mix Up Your Choices • Focus on fruits • Vary your veggies • Choose calcium-rich foods • Make half your grains whole • Go lean with protein • Limit solid fats, salt and added sugar Kid Tested and Approved. Do You Ever Think…? “Kids won’t like it.” Six Tips for Success Be patient Be a role model Make food fun Include kids Get parents involved Don’t force or reward Healthy Food Can Be FUN!! •Give foods fun names to engage •Turn snack time into art •Alter shapes and cuts •Serve food in unique holders Division of Responsibility Caregivers •Set regular meal and snack times Children Decide: Ellyn Satter •which foods to eat, •Plan and prepare •how much to eat, •Ensure child eats at and table •Create pleasant eating environment •if they want to eat. Family-Style Meal Service Benefits 1. Practice motor and social skills 2. Learn and try new foods 3. Provides pleasant eating environment 4. Adults set example Surefire Tips for Success Be patient Be a role model Make food fun Include kids Get parents involved Do not force or reward Saving Big Bucks on Healthy Meals Eight Thrifty Tips for Healthy Meals 1. Plan cycle menus 2. Comparison shop 3. Buy in bulk 6. Buy produce in season 7. Save time with food prep 4. Use more low-cost 8. Offer appropriate portions protein 5. Create your own convenience foods Plan a Cycle Menu • Check inventory • Make a list • Decide number of weeks • Plan main dishes first • Offer a variety of foods • Remember color! Comparison Shop • Shop wholesale/discount stores • Form a buying co-op • Establish community relationships • Clip coupons and watch ads. • Choose store/generic brands • Check price per unit/serving • Look at the bottom and top of store shelves Calculate Unit Price Total price Unit of measure $3.99 ÷ 5 lbs = $0.80/lb What is the Unit Price? 1. 10-pound bag of potatoes for $2.60? $0.26/ lb. 2. 6-count package of whole wheat buns for $2.40? $0.40/ bun 3. 3-ounce jar of cinnamon for $0.99? $0.33/ oz. Which is the Best Buy? You are shopping for a box of whole grain cereal. Here are your choices. A: 10 oz. for $2.25 B: 15 oz. for $3.00 C: 20 oz. for $3.20 Which is the best price per ounce? Which is the Best Buy? A: 10 oz. for $2.25= $0.23 per ounce B: 15 oz. for $3.00= $0.20 per ounce C: 20 oz. for $3.20= $0.16 per ounce Answer: C—The 20 oz. box of whole grain cereal is your best buy Buy in Bulk •Typically a better value •Consider space available •Economical method for staples •Buy perishables in bulk and freeze for later use Use Low-cost Protein Sources • Canned or dried beans • Chicken thighs • Dried peas • Canned tuna • Eggs • Yogurt • Whole chicken • Peanut butter Create Your Own Convenience Foods •Buy family-sizes; store in meal-size •Cut whole chicken into parts & freeze •Wash, dry and chop produce •Make trail mixes/snack packs •Shred block cheese for the week •Make fish sticks/chicken nuggets Let’s Compare! Spaghetti and Meatballs Scratch Whole wheat spaghetti Marinara sauce Frozen meatballs $0.30/serving +$0.40/serving +$0.75/serving $1.45 per serving Pre-made Frozen spaghetti and meatballs = $3.99/serving Difference of $2.54/serving!! Time = $$ Prepare recipes or ingredients in quantity and freeze extras –Whole grain pancakes, waffles and muffins –Casseroles and lasagna –Brown ground beef and roast chicken –Chili and soups Buy Produce in Season •More economical •Fresh flavor •Shop local farmers’ market •Use frozen more in off-seasons •Grow own http://www.agr.state.il.us/ Tips for Saving Big 1. 2. 3. 4. 5. 6. 7. 8. Plan cycle menus Comparison shop Buy in bulk Use more low-cost protein Create convenience foods Buy produce in season Save time with food prep Offer appropriate portions Take a Guess! Guess the Portion Size Each Household Item Represents = 1 cup salad greens, dry cereal, or yogurt = 1 medium piece of fruit = ½ cup canned fruit, ice cream, cooked pasta or rice = 1 small baked potato = ½ cup “shapeless food” (peas or beans) Guess the Portion Size Each Household Item Represents = 2-3 oz. of meat, poultry or fish = 1 oz. slice of bread, waffle or pancake 1- 9/volt battery = tablespoon of butter or peanut butter 2- 9/volt batteries = 1 ½ oz. of cheese Portion Size Me! Group Activity Learn the Limits: Fat, Salt, and Sugar Top Sources Solid Fat -Pizza -Grain desserts -Whole milk -Regular cheese -Fatty meats Added Sugar Salt -Soda -Table salt -Fruit drinks (recipes and flavoring) -Grain desserts -Highly processed foods -Dairy desserts -Meals consumed away from home -Candy Color My Meals Healthy Tips Choose fresh and minimally processed foods often. Prepare more foods from scratch. Cook with less solid fat, salt, and added sugar. Buy processed foods with less solid fat, salt, and added sugar. Choose Fresh & Cook from Scratch for Less Fat, Salt & Sugar Purchase fresh or minimally processed foods often. Prepare food from scratch when possible. Cook with Less Fat, Salt and Sugar Use lowfat cooking methods. Trim or remove excess fat from meats. Season with herbs, spices and fruit juices. Avoid adding salt to cooking water. Sweeten with fresh or dried fruit. Use less sugar & fat in food prep. Use healthy fats instead of solid fats. Use Healthy Fats Healthy Fats Solid Fats Olive oil Shortening Canola oil Bacon fat Corn oil Butter Soft margarine Lard Buy Processed Foods with Less Fat, Saturated Fat, Trans Fat, Cholesterol, Sodium and Sugar Nutrition Facts label Ingredients list Ingredients: Tomato, Water, High Fructose Corn Syrup, Salt, Partially Hydrogenated Soybean Oil, Natural Flavoring Start Here Check Calories Limit these Nutrients Quick Guide to % DV Get Enough of these Nutrients •5% or less is LOW •20% or more is HIGH Smart Fruit and Veggie Choices • Choose canned veggies with less sodium • Choose canned and frozen fruit with no added sugar • Serve 100% juice with no added sugar Smart Beverage Choices Choose skim or lowfat (1% or less) milk Make water available Smart Breads and Grains Choices Serve less grain desserts Choose cereals with less added sugar Smart Meat/Meat Alternate Choices Choose fresh cuts of meat instead of cured meats most of the time Choose lean instead of fatty meats Choose reduced-fat cheeses when possible Choose lowfat yogurt with less sugar WHOLE MILK SKIM MILK Nutrition Facts Nutrition Facts Serving Size: 1 cup Servings per Container: about 4 Serving Size: 1 cup Servings per Container: about 4 Amount per Serving Amount per Serving Calories: 150 Calories from Fat: 70 Calories 80 Calories from Fat: 0 % Daily Values* % Daily Values* 12% 27% Total Fat 0g Cholesterol 35mg 12% Cholesterol Less than 5mg 2% Sodium 110mg 5% Sodium 110mg 5% Total Carbohydrate 11g 4% Total Carbohydrate 11g 4% Total Fat 8g Sat. Fat 5g Dietary Fiber 0g Sugars 11g Protein 8g 0% 0% Sat. Fat 0g Dietary Fiber 0g Sugars 11g Protein 8g Lemon Yogurt Fruit Yogurt Nutrition Facts Nutrition Facts Serving Size: 1 container Servings per Container: 1 Serving Size: 1 container Servings per Container: 1 Amount per Serving Amount per Serving Calories: 110 Calories from Fat: 0 Calories 240 Calories from Fat: 25 % Daily Values* % Daily Values* Total Fat 0g Sat. Fat 0g 0% 0% Total Fat 3g Sat. Fat 1.5 g Trans Fat Trans Fat 0g Cholesterol 5mg 1% Cholesterol 15mg Sodium 90mg 4% Sodium 140mg Total Carbohydrate 20g 7% Total Carbohydrate 46g Sugars 11g Protein 6g 4% 9% Sugars 44g Protein 9g 5% 6% 15% Black Beans Reduced Sodium Black Beans Nutrition Facts Nutrition Facts Serving Size: ½ cup Servings per Container: about 3.5 Serving Size: ½ cup Servings per Container: about 3.5 Amount per Serving Amount per Serving Calories: 90 Calories from Fat: 5 Calories: 90 Calories from Fat: 0 % Daily Values* % Daily Values* Total Fat 0.5g 1% Total Fat 0.5g 1% Sat. Fat 0g 0% Sat. Fat 0g 0% Cholesterol 0mg 0% Sodium 460mg 18% Total Carbohydrate 19g Dietary Fiber Sugars Protein 6g 1g 7g 6% 24% Cholesterol 0mg 0% Sodium 240mg 10% Total Carbohydrate 19g Dietary Fiber 6g Sugars 1g Protein 7g 6% 24% Tips to Color My Meals Healthy Choose fresh and minimally processed foods often. Prepare more foods from scratch. Cook with less solid fat, salt, and added sugar. Buy processed foods with less solid fat, salt, and added sugar. Freshen Up the Menu -Activity- Useful Resources This institution is an equal opportunity employer and provider. This project has been funded at least in part with Federal funds from the U.S. Department of Agriculture. The contents of this publication do not necessarily reflect the view or policies of the U.S. Department of Agriculture, nor does mention of trade names, commercial products, or organizations imply endorsement by the U.S. Government.
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