Nutrition: The Sound… and the Fury

Mary Jo Kurko, MPH, RD, LDN

Objectives: You Will Be Able To Select knives and cookware for your

kitchen Stock your pantry Make healthier choices in restaurants Handle food safely Recognize nutrition “fury” Make sound nutrition choices…for you!

Some Statistics

About 49% of U.S. consumer food dollars are spent outside the home.

The economy has shifted those dollars to more of the fast food industry.

One dollar will buy: 1200 calories of chips 875 calories of soda 250 calories of vegetables 170 calories of fresh fruit 

On A Budget? Watching Calories? Must eat at home most of the time Most Americans, including chefs, are

clueless! Must learn to cook, at least a few things Learn to like oatmeal!

First There Must Be Knives...

Buy a few, and buy good Chef’s knife around $27 Paring knife Utility knife A steel

Pots and Pans

Non-stick or tri-metal 10-inch sauté pan with lid for braising 3 or 4-quart saucepan with lid Later…stock pot, smaller sauté pan

Cutting Boards

At least two, for meats, veggies Solid wood or polyurethane Wash carefully Dilute bleach solution (1Tbsp:1gallon

water) Rinse well

Gadgets

Tongs Whisk Wooden spoons Silicone spatula Colander/strainer Can opener!

Have It Your Way

Microwave: fish, fresh corn on the cob, sponges

Wok: quick Crock Pot: slow Manufacturers’ recipes and

recommendations

Pantry Essentials

Butter Canned beans Canned tomatoesCarrots Celery Condiments Egg Flour Frozen peasGarlic Honey Ketchup Lemon Mustard Nuts Olive oil Olives Parmesan cheese Pasta Rice or other grain Salt, Pepper Soy sauce Sugar Vinegar

Cookbooks: Your Choice

Better Homes & Gardens Betty Crocker Get Cooking (Mollie Katzen) Kitchen Survival Guide (Lora Brody) Cook This, Not That (David Zinczenko) Browse the bookstore

Meal Planning

Magazines: Every Day Food, Woman's Day, Real Simple, Consumer Reports

Internet: Google  70 Meals, One Trip to the Store (Dinner

911)

Supermarket Savvy

Look High and Low: Beware the End Cap Flyers Don’t Always Mean “Sale” Compare Unit Prices Supermarket Bakeries Weigh Convenience Avoid Check Out Impulses Check Receipt Pull From the Back

Organic Panic: Dirty Dozen

Apples Celery Cherries Imported grapes Lettuce Nectarines Peaches Pears Potatoes Spinach Strawberries Sweet bell peppers

Clean Team

Asparagus Avocados Bananas Broccoli Cabbage Sweet corn Kiwi Mangos Onions Papaya Pineapples Peas

Labels: Selling Or Telling?

Health claims Zero grams…or 0.5 grams? Whole grains Cage free/free range Organic: 100%, organic, made with

organic All natural Made with/made from Calories per serving/per package

Store It Right

Bread Butter Cooking oils Crackers Ground meat Ice cream Milk Spices

Store Safely

Wrapping Oversized containers (freezer) Reusing food containers (BPA) Fridge temps (37º) Fridge door storage Leftovers Smelly stuff

Food Safety

Thermometer Thawing Cooling Transporting Leftovers [2 – 2– 4] www.cfsan.fda.gov

Cooking Temperatures

Safe minimum internal temperatureswww.IsItDoneYet.gov 145ºSteaks, roasts, fish 160ºPork, ground beef, egg dishes 165ºChicken

The Fury

Super foods (every list will differ): blueberries, salmon, Brazil nuts, flaxseed/sardines, yogurt, lentils

Trans fats: zero tolerance Designer nutrients: manufacturers benefit Vitamins: only calcium and vitamin D

The Sound

“Eat a rainbow every day.” (more veggies & fruits)

Make at least half your grains whole Eat less meat; eat more legumes Choose low-fat dairy: fat-free or 1 percent

milk Reduce sugar and salt Watch your portions Food Rules (Michael Pollan) Nutrition Action Newsletter

Portion Distortion

Most restaurants portions are triple-sized Most large muffins are 400 to 500

calories Most deli bagels equal four slices of bread Share or eat half (but only if you are

going home) Choose bread, wine, or dessert Eat This, Not That (David Zinczenko)

Menu Clues: High-Calorie Words Sauces, gravies, mayo, “special sauces” Breaded, batter-dipped, deep-fried Croissants, biscuits, pastries, pie crust Thick, butter, creamy sauces Thick crust or stuffed pizzas Sour cream, whipping cream

*Ask for special preparation or “on the side”

Fast Food: Hold The Mayo (& Sauces) “Junior” version of burgers Grilled chicken, not fried Thin crust cheese pizza with vegetables

(2 slices) Salads with low-fat dressing Six inch deli meat sub with veggies Small chili, baked potato Skip the soda Apples more often than fries

Sensible Snacks: Read Labels 100 calorie snacks (136) Frigo light string cheese Skinny Cow ice cream sandwich 2% Greek yogurt Baked Lay’s Jello fat free pudding All-Bran crackers Hummus & pretzels Baby carrots & low-fat ranch

Frozen Meals

Seeds of Change: organic, brown rice Kashi: high in fiber Organic Bistro: organic, high protein Amy’s Kitchen Light in Sodium: 190 to 380

mg Lean Cuisine Dinnertime Selects: hearty,

under 400 cal Boca Burger: vegetarian

A Little More Upscale

Panera: ½ turkey sandwich w/black bean soup Au Bon Pain: “Portions” small plates Noodles & Company: whole grain linguine,

veggies Corner Bakery: Swiss oatmeal, Farmer’s

Scrambler Chipotle: burrito bowl (organic, antibody-free

meats) Einstein Brothers: High fiber veg-out on multi-

grain bagel, low-fat hummus

Teaching Nutrition

‘Produce for Better Health’ games How To Teach Nutrition To Kids (Connie Evers) Red Light, Green Light, Eat Right (Joanna

Dolgoff) Stop Light Diet (amazon.com) Eat This, Not That For Kids (Zinczenko) Parent tip sheet There is no substitute for exercise!

www.americaonthemove.org

“Eat Food; Not Too Much; Mostly Plants”

Thank you…questions…concerns

Mary Jo Kurko, MPH, RD, LDN