Nutrition The Sound and the Fury Mary Jo

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 (1 Tbsp: 1 gallon 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 tomatoes Carrots Celery Condiments Egg Flour Frozen peas Garlic 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 ¨ Bananas ¨ Cabbage ¨ Kiwi ¨ Onions ¨ Pineapples ¨ Avocados Broccoli Sweet corn Mangos Papaya 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 temperatures www. Is. It. Done. Yet. gov ¨ 145º Steaks, roasts, fish ¨ 160º Pork, ground beef, egg dishes ¨ 165º Chicken

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 multigrain 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