Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Obesity and the environment wikipedia , lookup
Abdominal obesity wikipedia , lookup
Overeaters Anonymous wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Academy of Nutrition and Dietetics wikipedia , lookup
Dietary fiber wikipedia , lookup
Human nutrition wikipedia , lookup
Food choice wikipedia , lookup
Eat Well at Festival Foods What does this mean? NuVal Nutritional Scoring System Nutrition Made Easy TM Label Reading 101 Understanding the Nutrition Facts Panel Shop Savvy Tips Spare your wallet and waistline Eat Well in the Real World Lifestyle Tips for Success Eat Well Nutrition made easy! at Festival Foods Making healthy food selections can be a challenge. While many people want to choose healthier food options, barriers often emerge. We may not have the necessary information to make an educated decision. We need convenient choices amidst the hustle and bustle of everyday life. And quite frankly, we want to eat food that tastes good at a reasonable price. In an effort to help our guests, we have created Eat Well at Festival Foods, FREE programming that is meant to enhance your shopping experience. Our goal is to make it easier to find nutritious food options throughout the store and provide resources to help answer nutrition-related questions you might have. Eat Well at Festival Foods has something for everyone. Use the NuVal™ Nutritional Scoring System for nutritional guidance at-a-glance. Ask Our Dietitians your nutrition-related questions. Check out our Online Nutritional Database for your deli, meat, and bakery favorites. And read our weekly Eat Well Wednesday Blog for delicious and nutritious recipes featuring NuVal Scores and sale items for the week. Learn more about all of these resources on the back page. In June 2011, the United States Department of Agriculture (USDA) announced the launch of MyPlate. NuVal and MyPlate work together with complementary messages. Finding the most nutritious options among the large number of deli selections can be overwhelming. Now you can simply look to the Eat Well at Festival Foods logo for guidance. If you see the Eat Well sign, you can trust that you are purchasing a deli item that meets the nutrition criteria listed below. 0g Trans Fat Rationale: In short, there is nothing good that comes from eating trans fat. It increases LDL (“bad”) cholesterol and decreases HDL (“good”) cholesterol, raising the risk of heart attack and stroke. Minimal Saturated Fat Meal: 5g or less Entrée: 4g or less Side/Soups/Desserts: 2g or less Sandwich: 4g or less Rationale: Saturated fats are linked to increased risk of heart disease, stroke, and some types of cancer. The American Heart Association recommends that less than 7% of daily calories should come from saturated fat. For a person who eats 2,000 calories per day, that equates to approximately 15g saturated fat. Divide that total by three meals per day to get 5g or less per meal. Minimal Added Sugars and Syrups Sandwich, Meal, Entrée, Sides, Soups and Desserts: ≤35% of calories from total sugars (added and naturally occurring). Rationale: Added sugar adds empty calories to a meal. NuVal scores food products on a scale from 1-100 The higher the score, the better the nutrition More than 30 different nutrients and nutrition factors are taken into account when developing a NuVal score Look for NuVal scores directly on the price tag NuValTM and My Plate working together! Eat atWell Festival Foods Deli Calorie Controlled Meal: 650 calories or less Entrée: 400 calories or less Side/Soup/Dessert: 250 calories or less Sandwich: 500 calories or less Rationale: Percent daily values are based on a 2,000 calorie diet on all nutrition facts panels (note: it is important to remember that individual calorie needs may be higher or lower depending on many factors). Assuming three meals are consumed in the average day, one meal should provide 650 calories or less to come in near or below the 2,000 calories per day mark. The NuVal™ Nutritional Scoring System provides guidance on overall nutrition quality. NuVal Scores can be used to make quick, easy and educated decisions about foods throughout the store. Here are the basics: Minimal Sodium Meal: 770mg or less Entrée: 600mg or less Side/Soups/Desserts: 300mg or less Sandwich: 770mg or less Rationale: High sodium intake is associated with high blood pressure, increased risk of stroke and worsening of kidney disease, heart failure and other conditions. 2010 U.S. Dietary Guidelines recommend keeping sodium intake less than 2,300mg per day; divide by three meals to get about 770mg per meal. 100% Whole Grain (when grain product is used) Rationale: Whole grains are a good source of fiber. Fiber has been shown to decrease the risk of heart disease, stroke, and certain cancers, maintain blood sugar and insulin levels, assist with regular bowel movements, and keep you feeling fuller longer. Both are based on Dietary Guidelines for Americans. MyPlate food icon focuses on overall guidance for dietary patterns; NuVal takes this guidance to the next level, empowering consumers to easily make more nutritious food choices. MyPlate provides guidance around what food groups are needed in what portions. NuVal builds on the focus by helping consumers choose the most nutrient dense USDA does not endorse any products, services, or organizations. foods in each category. Fruits and vegetables are designed to fill half MyPlate, serving as a reminder to consumers of the key role these foods play in health. NuVal supports this message as vegetables and fruits are the highest scoring food category. Just as drivers need help navigating the massive web of highways and back roads, consumers need clear guidance through the maze of product offerings, nutrition information, and marketing claims. Let NuVal™ be your nutrition GPS for the supermarket! Understanding the Nutrition Facts Panel Be Smart Supermarket in the Nutrition Facts Serving Size 1 cup (60g) Servings Per Containter about 7 1 Fiber One Frosted with Shredded ½ cup Amount Per Serving Wheat skim milk Calories Begin Here: Nutrition information provided refers to one serving. Keep in mind that the number of calories and other nutrients you consume depends on the number of servings you eat. 2 Limit These: Saturated and Trans Fat: Look for products that contain minimal amounts of saturated fat (3g or less) and 0g trans fat. Cholesterol: The Dietary Guidelines for Americans recommend consuming less than 300mg of cholesterol per day. Sodium: The Dietary Guidelines for Americans recommend consuming less than 2,300mg of sodium per day for most Americans. 3 Get Enough of These: Fiber: Adequate Intake (AI) for fiber is Calories from Fat Total Fat 1g* 200 240 10 20 % Daily Value** 2% 0% 2% 3% Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0g Cholesterol 0mg 0% 1% Sodium 0mg 0% 3% Potassium 190mg 5% 11% Total Carbohydrate 50g17% 19% Dietary Fiber 9g 35% 35% Soluble Fiber 1g Insoluble Fiber 8g Sugars 12g Other Carbohydrate 29g Protein 5g Vitamin A Calcium Iron Thiamin Riboflavin Niacin Vitamin B6 Folic Acid Vitamin B12 Phosphorus Magnesium Zinc 0% 0% 90% 25% 25% 25% 25% 25% 25% 15% 10% 10% 4% 15% 90% 30% 35% 25% 25% 25% 35% 30% 15% 15% 38g per day for men and 25g per day for women. Look for items with at least 2.5g Not a significant source of vitamin C. * Amount in cereal. A serving of cereal plus skim milk fiber per serving. provides 1g total fat (0.5g saturated fat), less than 5mg cholesterol, 60mg sodium, 390mg potassium, Quick Guide to 4 Vitamins and Minerals: 56g total carbohydrate (18g sugars), and 9g protein. ** Percent Daily Values are based on a 2,000 calorie % Daily Values: diet. Your daily values may be higher of lower Use the % Daily Values depending on your calorie needs: • 5% or less is low (choose foods Calories 2,000 2,500 as a guide for vitamins low in fat, cholesterol, and sodium) Total Fat Less than 65g 80g Less than 20g 25g and minerals. • 10-19% is a good source Sat Fat Cholesterol Less than 300mg 300mg • 20% or more is high (choose Sodium Less than 2,400mg 3,500mg foods high in fiber, vitamins Potassium A Carbohydrate Total 300g Dietary Fiber 25g and C, calcium, and iron) Is deciphering the complete nutrition facts panel overwhelming for you? Use NuVal™ Nutritional Scoring System, which rates foods based on the dietary importance of more than 30 distinct nutrients, as your guide. 1-100. The higher the score, the more nutritious the product! 2,400mg 3,500mg 375g 30g Before you begin, keep these thoughts in mind: Make a list before you arrive at the store. The key to success is to then stick to it. This will help you to avoid impulse purchases. Following a list can save you money and spare your waistline. Avoid shopping on an empty stomach. Studies have proven that shoppers are more likely to purchase less healthful items when they shop hungry. Focus primarily on the outer perimeter of the grocery store. This is a general rule of thumb for those who are trying to eat healthier as most fresh fruits, vegetables, meats, and dairy products are located on the outer edge of the store. However, there is an exception to every rule. Items such as whole grains, spices, and herbs are still found amidst the inner grocery aisles. Grab the weekly ad, green sheets, and orange sheets on your way in! Know what items are on sale and be sure you are getting great stuff, for not a lotta money! Let’s go shopping! Fruit and Fruit Juice For peak flavor, the most nutrition and the best price, eat fruits that are in season when they are ripe and fresh. Fruits are full of flavor with a modest amount of calories; most contain no fat and very little sodium. In addition, they provide an array of vitamins and minerals, especially when you choose a variety of colors. MyPlate Message: Fill half your plate with fruits and vegetables! Choose fresh and frozen more often. To save on spoilage, wash fresh fruit just before eating. When purchasing canned fruit, choose those with no sugar added or those that are packed in their own juice. Opt for 100% juice. Some juice cocktails contain less than 10% juice. Vegetables Deep green or bright orange veggies tend to be rich in many nutrients, such as calcium, vitamins A and C, potassium, and iron. MyPlate Message: Fill half your plate with fruits and vegetables! Choose fresh and frozen more often. These options allow you to control the amount of fat and salt that are added during meal preparation. Avoid buying more than you will use. In some cases it is more economical to purchase your veggies from Festival’s Fresh Cut area or off the Salad Bar. Be aware that frozen vegetables with cream or cheese sauces are higher in fat and/or sodium. Choose those less often. When purchasing canned vegetables, choose those that are “no added salt” or “low sodium” varieties. Eat Well in the real world Be Smart Supermarket in the Let’s go shopping! continued… Meat & Meat Alternatives MyPlate Message: Go lean with protein. Beef: Look for round or loin cuts, and choice or select varieties. Poultry: Choose the leaner, white meat (breast), avoid eating the skin, and find those that are not injected with a sodium solution. Fish: Frozen, unbreaded fillets, pieces, or steaks are options to choose more often. Canned fish is also a great choice. Consider vegetable proteins such as beans or tofu for a lean protein option. Grains Read package labels or look for the Whole Grain Stamp to find whole grain products. MyPlate Message: Make at least half your grains whole grains. Bread: Choose varieties with at least 3g fiber and 3g fat or less per serving. Pasta and rice: Choose whole grain pasta noodles and brown rice more often to add nutrients and fiber to your diet. Cereal: Choose cereals with at least 3g fiber, 3g fat or less, and 8-10g or less sugar per serving. Milk & Dairy The 2010 Dietary Guidelines for Americans recommend three servings of low-fat or fat-free milk or other dairy products every day to ensure an adequate intake of essential nutrients. Milk is the number one source of both calcium and Vitamin D in the American diet. MyPlate Message: Switch to fat-free or low-fat (1%) milk. When you purchase dairy products, choose these more often: Skim or 1% milk, fat-free or reduced fat cottage cheese and sour cream. Plain, light yogurt or Greek yogurt (which has more protein per serving than regular yogurt). Frozen Meals and Entrees: Frozen meals and packaged entrees vary widely in serving size and nutrient content. Be sure to compare Nutrition Facts panels, serving sizes, and NuVal Scores to find the most nutritious choices. For a Frozen Meal: Choose meals that contain less than 400 calories, Whole grains include: amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice, rye, sorghum, teff, triticale, wheat, and wild rice. 15g fat, and 800mg sodium. Add a serving of vegetables or fruit to fill nutritional gaps. For a Frozen, Packaged Entrée: Most sandwiches, burritos, and fajitas generally have about 300 calories. Add a fresh green salad, whole grain bread, and skim milk to enhance the nutritional value. Simple Strategies for Success MyPlate Message: Enjoy your food, but eat less. Eat at least three times per day, remembering that breakfast is especially important. Pay attention to your body. Quit eating before you feel full, stuffed, or sick from eating. If you still feel hungry or unsatisfied after a meal or snack, wait 10 minutes before you have more food. Often the craving will subside. Eat plenty of fiber. Fruits, vegetables, and whole grains are good sources of fiber. Avoid drinking your calories. Drinking less regular soda and/or fruit juice can significantly reduce the amount of calories and sugar you consume. Drink lots of water instead. Limit the amount of alcohol (wine, beer, and liquor) you consume. Mealtime Makeover Keep all food in the kitchen. Eat only in a chosen place, such as the table. Avoid eating in the car, bedroom, or in front of the TV. Drink a glass of water before you eat meals. Use smaller bowls, glasses, plates, and serving spoons to make your meal appear larger. Keep your serving dishes off the table. This will force you to think about whether or not you are still hungry before taking a second portion. Put salad dressing on the side. Dip your fork in the dressing before you spear a bite of salad. Eat slowly. Take a few one minute breaks from eating during meals, put your fork down between bites, and/or cut your food one bite at a time. Enjoy fruit for dessert instead of cakes, pies, and other sweets. Leave a little food on your plate. Remove your plate as soon as you are finished. Get Moving! Key recommendations in the 2010 Dietary Guidelines related to balancing calories and managing weight include increasing physical activity and reducing time spent on sedentary behaviors. Daily physical activity does more than help manage your weight. It builds strong bones, maintains muscle mass including your heart, keeps core muscles in check, helps burn off stress and builds self-esteem. For more information, please visit www.festfoods.com FREE Resources at your fingertips Ask Our Dietitians Do you have a nutrition-related question? Ask our dietitians! Whether you are looking for information on a new product, recipe ideas for a guest who requires a special diet that you just found out will be coming over for dinner, or guidance with meal planning because you have recently experienced a life-changing diagnosis (like Celiac Disease or high cholesterol for example), our dietitians are only an email away! Online Nutritionals Have you ever wanted to know the nutrition information for your favorites from Festival’s deli, meat, or bakery department? Now you can find it all online! Eat Well Wednesday Blog This weekly blog written by Festival’s registered dietitians focuses on how to use our weekly ad and NuVal™ Scores to build a healthy meal solution. kly recipes Look for wee estions gg and meal su l’s from Festiva ietitians! Registered D de with your Scan this claotest blog post! smartphone to see the Gluten-Free Resources Do you have Celiac Disease? Regardless of whether you are newly diagnosed, have been diagnosed for years, or have a friend or family member with Celiac Disease, check out this page for information on what Festival Foods has to offer our guests who eat gluten-free and find links to local support groups! And Much More… Pictured left to right: Jenny Dahl, RD, CD/ Stephanie Walker, RD, CD/Leah Anderson, RD, CD