This document provides information on making healthier dining choices by focusing on nutrient-rich foods. It recommends choosing foods from the complex carbohydrate, protein, non-starchy vegetable, fruit, and low-fat dairy food groups. Nutrient-rich foods are described as those that are nutrient dense rather than energy dense, such as cherries versus cookies. Specific nutrient-rich food options are listed for various food groups. Tips are provided for incorporating more nutrient-rich foods when dining on a college campus or in workplace cafeterias. References for further information are also included.
3. Nutrient-Rich Foods Make the Meal!
• Complex Carbohydrates
• Protein
• Non-Starchy Vegetables
• Fruit
• Low Fat Dairy
4. 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
5. Nutrient Dense vs. Energy Dense
Nutrient Dense Energy Dense
• 1 Cup Pitted Sweet Cherries • 5 Double Stuf Oreo Cookies
• Calories 100 • Calories 350
• Total Fat 0 g • Total Fat 17.6 g
• Vitamin C, Potassium, Fiber • Sodium 345 mg
6. 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
7.
8. Nutrients By Food Group
• Thiamin • Potassium • Potassium • Calcium • Iron
Whole Grains
Vegetables
Dairy
Lean Meats
Fruit
• Niacin • Magnesium • Folate • Protein • Vitamin D
• Riboflavin • Vitamin A • Vitamin A • Vitamin A • Magnesium
• Iron • Vitamin C • Vitamin C • Vitamin D • Thiamin
• Zinc • Vitamin E • Vitamin E • Vitamin B12 • Riboflavin
• Fiber • Vitamin K • Vitamin K • Potassium • Niacin
• Pantothenic • Fiber • Riboflavin • Pantothenic
Acid • Antioxidants • Niacin Acid
• Vitamin B6 • Phosphorus • Vitamin B6
• Fiber • Vitamin B12
• Zinc
11. Incorporating Nutrient-Rich Foods
• Use whole wheat pasta • Substitute oil for butter
• Steam vegetables • Use low fat dairy
• Use cooking spray products
• Grill or bake meats • Use fresh products
instead of canned
• Use low fat or fat free
products
dressings
• Use whole wheat breads
instead of white bread
• Use lean cuts of meat
19. 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
20. Woodworth
• Comfort Zone: • Della Casa:
▫ Skip the gravy ▫ Order pastas with red sauce
▫ Go for the meat, veggies and rice ▫ Stay away from Ziti
▫ Avoid items with the word
Dumplings or Manicotti • Fire Dragon
• Woody’s Grill ▫ Use less Sauce
▫ Be careful as most items are high ▫ Go for items here!
in every category
• Deli World:
▫ Ask for dressing on the side
▫ Custom make your sandwiches
21. 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
22. 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!
23. Ball State Net Nutrition
• http://cms.bsu.edu/CampusLife/Dining/NutritionInformation.aspx
26. References
1. 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.
Notes de l'éditeur
Nutrient-Rich – A term developed through consumer research to describe the concept of nutrient density. Research shows that consumers respond well to this term and to the positive approach to food choices it represents.1,2http://www.nutrientrichfoods.org/for_health_professionals/key_definitions.html