Making Healthy Lifestyle Choices Focus on Nutrient Dense Foods
and Beverages
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Food Recall
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Objectives Define nutrient density Distinguish between nutrient
and non-nutrient dense choices State benefits of eating/making
nutrient dense food choices Discuss the qualities/characteristics
of nutrient and non-nutrient dense food choices Include nutrient
dense food choices in meals and snacks each day
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Your Food Decisions
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We often make decisions about what to eat without thinking
about how the food will benefit our body.
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Your Decision We may have good intentions, but many of us do
not always choose the healthiest foods.
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Factors Affecting Food Decisions *Family * Childhood
experiences * Peers *Ethnic background * Education * Occupation *
Income * Religious beliefs * Rural vs. Urban residence * Food
composition, convenience and availability *Nutritional beliefs *
Food flavor, texture and appearance * Health beliefs * Current
health status * Advertising and media * Moods *Family * Childhood
experiences * Peers *Ethnic background * Education * Occupation *
Income * Religious beliefs * Rural vs. Urban residence * Food
composition, convenience and availability *Nutritional beliefs *
Food flavor, texture and appearance * Health beliefs * Current
health status * Advertising and media * Moods Source: Schiff, W. J.
(2009). Nutrition for Healthy Living
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A look at How We Choose Foods Source: 2010 Dietary
Guidelines
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Food Decisions Affect our Health Making nutrient dense choices
can prevent chronic diseases such as heart disease, obesity,
stroke, hypertension, type 2 diabetes and some types of
cancers.
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What are Nutrient Dense Foods? Foods that have a high amount of
nutrients compared to the number of calories they contain Foods
that contain more vitamins and minerals in relation to their fat,
sugar and/or alcohol content
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Nutrient Dense Foods Have Little added solid fats such as
butter, margarine, shortening or lard Little added sugar Little
added refined starch, such as in white bread
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Nutrient Dense Foods Have Little added sodium from salt and
preservatives Small amounts of solid fats naturally present in the
food
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Nutrient Dense Foods Have Naturally occurring components such
as fiber still present in the food These compounds have not been
removed by processing
Empowerment Look at the food recall you did at the beginning of
this session. Circle the nutrient dense choices you made.
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Reflection What are some reasons you made nutrient or
non-nutrient dense choices? What are the consequences of making
such decisions? ?
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Guide to Nutrient Dense Choices Fill half you plate with
vegetables and fruit Add whole grains Add lean meat and
poultry
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Guide to Nutrient-Dense Choices Add dairy foods such as a glass
of low fat milk to make sure you get food from each food
group.
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Guide to Making Nutrient Dense Choices 1.Choose more of the
following foods: Fruits and vegetables Whole grains like wheat
bread, brown rice, rye and whole wheat pasta Fat-free or low-fat
milk and milk products Seafood Lean meats, poultry and eggs Beans,
peas, nuts and seeds
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Guide to Making Nutrient Dense Choices 2.Prepare more meals at
home
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Guide to Making Nutrient Dense 3.Make healthy substitutions in
recipes: Reduce the amount of sugar Cook with and use healthy oils,
such as olive, canola, corn or safflower oils instead of butter,
shortening or lard Add whole grain to baked goods
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Guide to Making Nutrient Dense Choices 4.Choose nutrient-dense
beverages Vegetable juice and fruit juices without added sugar
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Guide to Making Nutrient Dense Choices 5.Read the Nutrition
Facts Label to see the nutrient density of the food Choose foods
that are low in calories, salt, sugar and fat (3 grams or less fat
per serving) and high in vitamins, minerals and fiber (5 or more
grams fiber per serving).
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Lets Play A Game! Place these foods in order of their nutrient
density
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Staying Active Find something that you enjoy. If you like to
garden, plant some vegetables or herbs. Plan the time to stay
active. Many people have very busy lives, but if you set aside the
time to be physically active, you are much less likely to skip it.
Have partners. If you like to walk, turn your walk into time with
family or friends. Being committed to this time with someone else
will give you more incentive to get out and do it.
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Staying Active Find people to support you. If you know there
are people behind you, rooting for you to work physical activity
into your schedule, it will give you encouragement along the way.
Set manageable goals. Giving yourself goals to celebrate along the
way will make exercise more fun and rewarding.
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Set a Goal
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Evaluation
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References Adams, I. K. (2011). What is Nutrient Density?
Families, Food and Fitness Home. Retrieved from
http://www.extension.org/pages/55447/what
is-nutrient-density.http://www AND. (2012). Nutrient Density:
Meeting Nutrient Goals within Calorie Needs. Journal of the Academy
of Nutrition and Dietetics. Retrieved from
http://www.eatright.org/Public/content.aspx?id=6442464242.
http://www.eatright.org/Public/content.aspx?id=6442464242 CDC.
(2012) Healthy Weight its not a diet, its a lifestyle! Center for
Disease Control and Prevention. Retrieved from
http://www.cdc.gov/healthyweight/healthy_eating/drinks.html.
http://www.cdc.gov/healthyweight/healthy_eating/drinks.html USDA.
(2012) Food Composition. United States Department of Agriculture:
National Agriculture Library. Retrieved from
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=279.
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=279
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Graphic Credits Microsoft clip art: Slides 4, 5, 10, 11, 12,
13, 14, 15, 16, 17,19, 22, 23, 25, 27, 28, 29, 30, and 31 USDA Food
and Nutrition Services: Slides 20 and 21
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Focus on Nutrient Dense Food and Beverages Ingrid Adams, Ph.D.
R.D. L.D. Extension Specialist for Physical Activity and Weight
Management Elizabeth Creed, B.S. Woodford County Extension Agent
for Family and Consumer Sciences Mallory Foster, B.S. Graduate
Student, Dietetics and Human Nutrition September 2012 Copyright
2012 for materials developed by University of Kentucky Cooperative
Extension. This publication may be reproduced in portions or its
entirety for educational or nonprofit purposes only. Permitted
users shall give credit to the author(s) and include this copyright
notice. Educational programs of the Kentucky Cooperative Extension
serve all people regardless of race, color, age, sex, religion,
disability, or national origin.