Healthier Dining OptionsVictoria Parry, RD CDWorking Well ProgramNutrition Assessment Laboratory

Nutrient-Rich Foods Make the Meal!

•Complex Carbohydrates

•Protein•Non-Starchy Vegetables

•Fruit•Low Fat Dairy

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

Nutrient Dense vs. Energy Dense

Nutrient Dense Energy Dense

• 1 Cup Pitted Sweet Cherries• Calories 100• Total Fat 0 g• Vitamin C, Potassium, Fiber

• 5 Double Stuf Oreo Cookies• Calories 350• Total Fat 17.6 g• Sodium 345 mg

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

Nutrients By Food GroupWhole Grains

• Thiamin• Niacin• Riboflavin• Iron• Zinc• Fiber

Vegetables

• Potassium• Magnesiu

m• Vitamin A• Vitamin C• Vitamin E• Vitamin K• Pantotheni

c Acid• Vitamin B6• Fiber

Fruit

• Potassium• Folate• Vitamin A• Vitamin C• Vitamin E• Vitamin K• Fiber• Antioxidan

ts Dairy

• Calcium• Protein• Vitamin A• Vitamin D• Vitamin

B12• Potassium• Riboflavin• Niacin• Phosphoru

s

Lean Meats

• Iron • Vitamin D• Magnesiu

m• Thiamin• Riboflavin• Niacin• Pantotheni

c Acid• Vitamin B6• Vitamin

B12• Zinc

Nutrient Rich FoodsVegetables Fruit

• Asparagus• Bell Peppers• Broccoli• Brussels sprouts• Carrots• Red Cabbage• Spinach• Summer squash• Tomatoes• Zucchini

• Avocadoes• Apricots• Bananas• Blueberries• Cherries• Grapefruit• Peaches• Oranges• Raspberries• Strawberries

Nutrient Rich FoodsGrains Milk

• Brown Rice• Oatmeal• Whole Wheat Bread• Whole Wheat Noodles

• Low-fat or skim milk• Reduced-fat flavored milk• Low-fat or fat free yogurt• Reduced fat or low fat

cheese

• Nuts: Almonds, Peanuts, Walnuts• Beans: Kidney, Pinto, Soy• Lean Meats: 93/7 Turkey, Skinless Chicken

Breast• Egg Whites

Meat & Beans

Incorporating Nutrient-Rich Foods

• Use whole wheat pasta

• Steam vegetables• Use cooking spray• Grill or bake meats• Use low fat or fat

free dressings

• Substitute oil for butter

• Use low fat dairy products

• Use fresh products instead of canned products

• Use whole wheat breads instead of white bread

• Use lean cuts of meat

Avoid Dull Plates

Add Color!

On Campus Dining…

Dining at the Atrium

•Stay AWAY from Sbarro•Go for Caliente and Atrium Creations•Chick-fil-a

▫Get a smaller portion▫Get grilled not fried

Sbarro

SbarroCalories CHO Protein Fat %Fat Calories

•Watch portion sizes•Choose grilled over fried options

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

Woodworth•Comfort Zone:

▫ Skip the gravy▫ Go for the meat, veggies and rice▫ Avoid items with the word

Dumplings or Manicotti

•Woody’s Grill▫ Be careful as most items are high

in every category

•Deli World:▫ Ask for dressing on the side▫ Custom make your sandwiches

•Della Casa: ▫ Order pastas with red sauce▫ Stay away from Ziti

•Fire Dragon▫ Use less Sauce▫ Go for items here!

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

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!

Ball State Net Nutrition• http://cms.bsu.edu/CampusLife/Dining/NutritionInformation.a

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Eat Better America®

•http://www.eatbetteramerica.com/

References1. 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.