Student Nutrition Program: Nutrition Guidelines

1. Student Nutrition Program: Nutrition Guidelines

2. 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

3. 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

4. Calcium Iron Fibre Vegetable & Fruit servings Top Nutrition Stars 4 Kids

5. 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

6. 3-4 servings milk products per day to meet Calcium & Vitamin D Soft drinks and fruit drinks can displace bone building nutrients

7. Iron for Cognitive Development After 6 months of age, iron rich foods are needed Children with anemia have poor cognitive & motor development and depressed school achievement Onset of menses and growth spurts increase iron needs

8. Iron rich choices Heme iron is best absorbed: beef, pork, chicken or fish Non-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

9. Fibre Healthy digestive system Lowers cholesterol Role in diabetes prevention 25g/day 4-8 years 26-31g/day 9-13 years

10. 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

11. Vegetables & Fruit Strongest food predictor of chronic disease: lowers risk of cancer and heart disease Rich in fibre, antioxidants, vitamins, minerals, phytonutrients At least 5 servings/day 80% of 6-12 year olds do not meet this

12. Reading food labels How to speak label-ese

13. Where to find nutrition information on food product labels? Nutrition Facts Panel Ingredients List Nutrition Claims

14. 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.

15. % 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

16. 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

17. 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)

19. 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”)

21. 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

22. 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!

23. Extra Extra! Read all About Them!Unraveling the Nutrition Guidelines

24. 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.

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

26. Nutrition Guidelines The Nutrition Guidelines provide: selection criteria within each food group food group selection for snacks and meals

27. Veggies & Fruit at a glance

28. Veggies & Fruit at a glance Serving 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

29. 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.

30. Veggies & Fruit at a glance: Canned/jarred vegetables and tomato sauce Less than 480 mg of sodium. Look to the Nutrition Facts Panel

31. 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.

32. 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.

33. 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.

34. 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.

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

36. Milk : The BIG Pitcher

37. Serving Size 250ml (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

38. Milk Products 2%, 1% or skim milk – white or chocolate Milk alternatives beverages & shakes Example: Fortified soy and rice beverages/shakes 1) “Excellent source of calcium and vitamin D” = 25%DV 2) Fat limit of 5g

39. 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.

40. 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

41. Milk Products Custards, puddings and frozen desserts 1) Source of calcium (5% DV) 2) Fat limit of 3g - Refer to the Nutrition Facts Panel.

42. Activity Sheet #1:Which yogurt would you choose?

43. Grains Galore

44. 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

45. 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)

46. 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)

47. 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.

48. Grain Products: Pasta Source of fibre (2g) -Refer to the Nutrition Facts Panel.

49. 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.

50. 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.