increase your energy one meal at a time
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Increase your Energy One Meal at a Time
Learn practical ways to infuse “tasty” flavorful whole foods into your meals while decreasing intake of food
additives, hormones, and processed foods.
Sarena C. Glenn RD, LDN, MS
Campus Dietitian
Objectives
How can eating more whole foods discourage obesity? How can eating whole foods decrease my risk for
developing diabetes? How can I seek to eliminate or minimize processed foods
in my meals? How can I choose more whole foods?
How to Navigate Food Additives
Food Additive
FDA Definition (April 2010) “…any substance added to food. Legally, the term refers
to "any substance [with] the intended use of which results or may reasonably be expected to result -- directly or indirectly -- in its becoming a component or otherwise affecting the characteristics of any food." This definition includes any substance used in the production, processing, treatment, packaging, transportation or storage of food.
Food Additive Examples
ADDITIVE PURPOSE EXAMPLESPreservatives Prevent food spoilage from bacteria,
molds, fungi, or yeast (antimicrobials); slow or prevent changes in color, flavor, or texture and delay rancidity (antioxidants); maintain freshness
Ascorbic acid, citric acid, sodium benzoate, calcium propionate, sodium, erthorbate, sodium nitrite calcium sorbate
Color Additives Offset color loss due to exposure to light, air, temperature extremes, moisture and storage conditions; correct natural variations in color; enhance colors that occur naturally; provide color to colorless and "fun" foods
FD&C Blue Nos. 1 and 2, FD&C Green No. 3, FD&C Red Nos. 3 and 40, FD&C Yellow Nos. 5 and 6, Orange B, Citrus Red No. 2,
Flavor Enhancers Enhance flavors already present in foods (without providing their own separate flavor)
Monosodium glutamate (MSG), hydrolyzed soy protein, autolyzed yeast extract, disodium guanylate or inosinate
Overview of Food Ingredients Additives and Colors. (2010). Food & Drug Administration
Steroid Hormone Drugs (Implants)
FDA approved since 1950’s Natural Estrogen Progesterone Testosterone Synthetic Forms
Typically used in beef cattle and sheep to increase animals growth rate & efficiency by which they convert the feed they eat into meat.
Steroid Hormone Implants Used for Growth in Food Prodcuing Animals (2014) FDA
Processed Foods No FDA definition. ‘Food processing is any deliberate change in a food
that occurs before it’s available for us to eat.’ - IFIC (International Food Information Council)
What is Processed Food? You Might Be Surprised! IFIC FoodInsight.org
How is “natural defined” when on a food label ? “From a food science perspective, it is difficult to
define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances”. – FDA
What is the meaning of natural on the label of food? (2015) FDA Basics
Evidenced Based : Whole Foods
Food and Diet: Beyond Will Power, Quantity and Quality Matter by The Obesity Prevention Source
• Lowers risk of heart disease & diabetes
• Weight Control
• High in water
increases satiety
and hydration
• Curbs hunger since fiber slows digestion
Glycemic Load Basics Quick and Slow forms of Carbohydrates Based on how 50g (200 calories) of carbohydrate (not
counting fiber) in a food will affect blood sugar levels after overnight fast. (Clark, 2014)
BOTTOM LINE
Clark, N. Nancy Clarks Sports Nutrition Guidebook 2014
Apply Science at the Grocery Store
Make a list and stick to it!
Don’t go to grocery store hungry, eat before you go to prevent impulse purchasing.
Try using store brands Save up to 40% on the same product.
Really good tip for organic products. Examples : Giant, Traders Joes, Whole Foods (365 Brand), Wegmans, Safeway
Grocery Shopping Strategies
Taken from “The Athlete’s Grocery Cart” WIN Forum Sports Nutrition Game Plan-University of Washington School of Medicine.
Be aware items in middle of store contain more preservatives and are more processed therefore shop the perimeter for
less processed WHOLE foods.
Grocery Shopping Strategies
How long is the ingredient list? Shorter the list, the less processed, the
better! Can I pronounce and understand what I
am reading? Ingredients are listed in order by
weight. First items make up the greater part of the food. Look for foods containing unprocessed, identifiable ingredients.
INGREDIENT LIST
Adapted from University of Washington Nutrition Manual
YES
NO
Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.
Fiber, Antioxida
nts, minerals
More ENERGY available for use
CURB your
hunger
Reduce issues with
irregular bowels
More lean body
mass & strength you can
build
20-40% lower risk of getting diabetes &
heart disease
CARBOHYDRATES
Clark, N. (2014). Sports Nutrition Guidebook Fifth Edition
‘WHOLE GRAIN’ should be the first
ingredient!
Plain, unflavored cereal is best! Many cereals with “fruit” flavors have added
sugar NOT added fruit. Don’t trust the label.
Cereals
Make your own flavors using REAL food:
- Greek or Soy Yogurt (Added Protein)- Dried Fruit - Raisins- Sliced Bananas, Chopped Apples,
Chopped Pears, Berries- Nuts- Cinnamon, Nutmeg, Allspice, Cocoa
Powder- Milk Options : Coconut, Almond,
Soy, Dairy
Quaker Instant Oatmeal - Strawberries & Cream
WHOLE GRAIN ROLLED OATS, SUGAR, FLAVORED FRUIT PIECES (DEHYDRATED APPLES [TREATED WITH SODIUM SULFITE TO PROMOTE COLOR RETENTION], ARTIFICIAL STRAWBERRY FLAVOR, CITRIC ACID, RED 40), CREAMING AGENT (MALTODEXTRIN, PARTIALLY HYDROGENATED SOYBEAN OIL**, WHEY, SODIUM CASEINATE), SALT, CALCIUM CARBONATE, GUAR GUM, ARTIFICIAL FLAVOR, CITRIC ACID, NIACINAMIDE*, VITAMIN A PALMITATE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.
**ONE OF THE B VITAMINS**ADDS A DIETARILY INSIGNIFICANT AMOUNT OF TRANS FAT
NOT STRAWBERR
IES!
Look for the word “Whole” grain, not “Wheat”! “Wheat” flour is the same as REFINED
flour Look for “Whole Wheat” & “Whole
Grain” Dietary Fiber > 3 g per serving < 240mg Sodium per serving < 8g Sugar per serving Sugar not listed in the first couple of
ingredients. If your cereal does not meet the criteria,
combine ½ of it with a cereal that does meet the criteria.
Cereal Box should read
Adapted from Nancy Clark’s Sports Nutrition Guidebook. Fifth Edition
Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.
Clark, N. (2014). Sports Nutrition Guidebook Fifth Edition
CHOOSE LOOSEBlack or Kidney Beans, Chickpeas
Candy Bars, Candy, Snack Chips, Pop-Tarts
Fresh Fruit & Vegetables Soda, fruit, and vegetable drinksOatmeal, Cheerios, Kashi, Total, Shredded Wheat (WHOLE GRAIN)
Sugary processed cereals, instant hot cereals
WHOLE grain (DARK) breads and wraps
White Breads and sugary pastries
Quinoa, Brown Rice, Sweet Potato, WHOLE GRAIN Pasta, Millet
French Fries and onion rings
CARBOHYDRATES
CHOOSE
PROTEINLOOS
EWHOLE FOODS provide
the body with the protein it needs to adapt.
(Rosenfeld, 2012)
Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.
PROTEINCHOOSE LOOSE
Lean burgers/beef, pork chops/tenderloins
Cheese steaks & pepperoni/sausage pizza
Grilled Chicken, grilled/broiled/baked fish Chicken tenders, Chinese fried chicken in sauces, fried chicken sandwiches
Whole eggs, egg whites Excess bacon and sausageNon-GMO Soy, Veggie Burgers, Tempeh, Raw Nuts, Nut Butter, Legumes
High Fat Cheese, processed meat substitutes
Greek yogurt, 2% milk, cottage cheese, hummus, Soy Milk (Non-GMO)
High sugar content yogurts
Lean deli (nitrite free), canned tuna salad in water/low sodium
Italian Hoagies, buffalo chicken wraps
Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.
Practical Tips : Purchasing Meats/Fowl1st Option Grassfed – can be very expensive except when purchased in bulk. Store in freezer about 1 years worth. 2nd Option Look for “Organic”, “raised without the use of antibiotics or hormones”. Important : “Naturally Raised”, “Hormone Free”, “Antibiotic Free” usually refers to packaging and is often followed by asterisk—this information is available online, not the package itself. These are not regulated terms. CORRECT TERMS : No Antibiotics, No Hormones, Certified Organic3rd OptionLook for additive and preservative free. MUST READ LABELS. No MSG, nitrites or nitratesMeat and Poultry Labeling Terms October 2014 USDA
CHOOSE LOOSENuts and nut butters Candy Bars
Raw Nuts, minimalize roasted nuts, unsalted Snack Chips (Potato, Tortilla etc.), High Fat Snacks
Olive Oil, Canola Oil, Safflower Oil, Vinaigrettes < 10g fat, Homemade dressings, Dressings with whole food ingredients
Ranch & Blue Cheese Dressing, Honey Mustard Dressing, Thousand Island, Caesar Dressing, Peppercorn Dressing
Salmon and tuna (Canned or Fresh), Oven Baked, Grilled, Roasted, Broiled
Limit fried Foods
Avocado, Cheese with whole food ingredients High Fat Processed Cheeses and Sandwich Spreads
FATS
Adapted from Rosenfeld, Victoria. RD, CSSD. (2012) Tiger Nutrition: High Performance Nutrition for Competitive Athletes. Princeton University Sports Nutrition Handbook.
CHOOSE LOOSESpinach, Romaine Lettuce, Mesclun Greens, Turnips, Kale, Collards, Green Leaf, Red Leaf
Iceberg Lettuce
Fresh or Frozen Vegetables roasted, sautéed or steamed, Sweet potatoes roasted, steamed, baked, or sautéed
Fried Onion Rings, French Fries (fried)
Fresh fruit, frozen fruit OR canned fruit in it’s own juice, dried fruit without added sugar
Canned fruit in heavy syrup
100% Fruit Popsicles and 100% fruit juice drinks
Any juice with artificial flavors and added sugar
FRUITS & VEGETABLES
INGREDIENTS: PINEAPPLE, PINEAPPLE JUICE, ASCORBIC ACID (TO PROMOTE COLOR RETENTION), AND CITRIC ACID
Canned Fruit
INGREDIENTS: PINEAPPLE, WATER, SUGAR, AND CITRIC ACID
CHOOSE
LOOSE
CAN YOU PRONOUNCE AND
UNDERSTAND THE INGREDIENT
LABEL ?
Practical Cooking Tips : Grains Rice Cooker – Quick & Consistent
Grains Cook whole grains such as
quinoa, millet, rice, steel cut oats in bulk for the week
Cook in LOW sodium broth and salt free seasonings
Cook rice in unsweetened almond milk or coconut milk for a creamier texture
Squeeze fresh lemon or lime juice on rice after cooking
Cook steel cut oatmeal in slow cooker overnight with your choice of milk (dairy or nondairy), dry seasoning, favorite extract, and fruit (pumpkin, chopped apples, raisins).
Grate vegetables or use food processor Add sautéed vegetables to your pasta
sauce. Add xtra vegetables to your meatball or
meatloaf recipes Add grated carrot and pureed butternut
squash to mac n cheese Add xtra layer of vegetables in your
baked pasta dish
Practical Tips: VegetablesVegetables in Casserole Dishes
Add vegetables chopped or shredded to your favorite rice, pasta or sandwich
Have vegetables for breakfast : add to eggs and or a sandwich. Make a savory oatmeal. Lunch items for breakfast! Vegetable dip in a greek yogurt dip
Add pureed or shredded vegetables to muffin mix or pancake mix
Practical Tips: VegetablesVegetables in other dishes
Use slow cooker for cheaper cuts of meat.
Use lemon juice/lime juice to tenderize meat and chicken BEFORE cooking.
Lemons and Lime also enhance natural flavors so it decreases the need for salt
Eat meatless 1x per week then increase to 2-3x per week. Automatically increase your intake of vegetables/grains, while decreasing your grocery bill.
Practical Cooking Tips : Meats/Fowl
Grate your hard fruits (apples, pears) to put on top of yogurt, salad, sprinkle in your sandwich, on top of cold or hot cereal
Freeze berries, peeled bananas for smoothies Eat fruit as a snack paired with a fat to increase satiety
Apples + Nut Butter, Apples + Cheese (Dairy or Non Dairy) Whole Fruit + 1 serving of your favorite nuts Sliced fruit mixed with yogurt (Protein to increase satiety)
Purchase frozen fruit to make a smoothie or fruit based ice cream Smoothie = Frozen fruit + Creamy Base such as Cow’s Milk
or Alternative Milk Add in’s to smoothies: yogurt, nut butters, cocoa powder,
protein powder
Practical Tips: Fruits
Ingredients: 9 servingsCooking spray1 1/2 cups chickpeas or white beans (1 can, drained and rinsed) (250g after draining) 3/4 tsp baking powder 1/8 tsp baking soda level 1/4 tsp salt 3/4 cup organic brown sugar or coconut sugar (See note below, for substitutions) 2 tsp vanilla extract 1/4 cup ground flax or quick oats (20g) 1/4 cup peanut butter (or other fat source) (see nutrition link below, for lower-cal options) optional: 1/2 cup chocolate chipsPreheat oven to 350 degrees. Blend all ingredients (except chips) until very smooth in a good food processor (not a blender). Mix in chips, and scoop into a greased (or parchment-lined) 8x8 pan. Optional: for "prettiness" you can stick some chocolate chips on top of the batter as well. Bake for around 30 minutes. They'll look a little undercooked when you take them out, but they firm up as they cool, and you don’t want them to get hard.
Chick Pea BlondiesNutrition : 1 Bar Provides- Calories 158- Fat 4 g- Fiber 5 g- Protein 4 g
Adapted from Chocolate Covered Katie by Sarena C Glenn RD, LDN, MS Campus Dietitian
Ingredients1 cup packed dates¼ cup honey (or agave or maple syrup)¼ cup creamy unsalted natural peanut butter (or almond butter)1 cup roasted unsalted almonds, loosely chopped (or mixed nuts)1 ½ cups rolled oatsOptional additions: Chocolate Chips, Dried Fruit, VanillaInstructions1. Option: Roast rolled oats in 350 F oven for 10-15 minutes. 2. Process dates in food processor until small bits for 1 minute until dough like consistency.3. Place oats, almonds and dates in bowl- set-aside. 4. Warm honey and peanut butter in microwave for 1-2 minutes on high heat or until smooth. 5. Combine oat mixture and honey + peanut butter mixture together.6. Put in 8x8 dish lined with plastic or parchment paper, put in fridge for 20 minutes to harden. 7. Store in airtight container for few days or in freezer for longer. Makes 10 even bars.
5 Ingredient Granola Bar
Adapted by S.Glenn RD< LDN, MS from Minimalist Baker: http://minimalistbaker.com/healthy-5-ingredient-granola-bars/
Nutrition : 1 Bar provides- Calories : 217- Fat 8 g- Saturated Fat: 1 g- Carbohydrates 31 g - Sugar 19 g- Fiber: 4 g- Protein 6 g
Question and Answer SessionUMBCRD@umbc.edu
Thank You!
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