Download Eat Well at Festival Foods What does this mean? NuValTM

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