Learning to make
Healthy
Choices
With Nutri-Serve!
Understanding
The Menu,
Marketing & Tips
from the
Dietitian!
By Kristen Mueller
Nutri-­‐Serve Corporate Registered Die44an Part 1: Understanding This Year’s Menu Changes
New Year New Menu New Choices
In September 2013, Nutri-Serve
unveiled a new corporate menu.
It is a 4 page menu!
Page 1: •  Menu choices for the month Page 2: •  Snack Choices, Vegetable Choices, Milk Choices, Link to Pre-­‐
Payment, Promo4ons Descrip4ons Our Newsle0er-­‐Nutri4on Intu44on • Nutri4on Inspira4on-­‐ Nutri-­‐Serve Philosophies, Fruit and Vegetable of the Month, Nutri4on Tip of the Month. Page 4: • Menu Descrip4ons Changes in Nutrition Regulations
In July 2012 the USDA put forth new Regula4ons requiring students to take a fruit or vegetable with the school lunch. Fruit Portions
Veggie Portions
To meet the requirement of all age groups, Nutri-­‐Serve has chosen to serve fruits and vegetables in half cup por4ons allowing students a choice. Students are allowed to: Take 1 or 2
fruit and/or vegetable options with a Lunch
A reimbursable lunch contains:
3 of the 5 components of a healthy lunch! e
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Kristen’s
Recommendation: Focus on a Balance of Protein Carbohydrate and Fiber. My favorites are Breakfast Sandwiches, Yogurt, Oatmeal. Fresh, Cupped & Juice Offered Daily
Signage communicates changes in regula4ons to our customers! Cooked & Raw Veggie Offered Daily
Pictures makes signs easy to understand for all ages! The Power of CHOICE! Goal: Fruits & Vegetables consumed
by the child instead of just
taking it because USDA
requires it.
Nutri-­‐Serve Tac4c A menu structure that offers students more fruit & veggie CHOICES so there is a greater chance of the student finding something he/
she wants to eat. Nutri-Serve’s Veggie Patch
Vegetable Subgroup Picture Common Examples Dark Green
Spinach, Broccoli, Romaine LeXuce Red/ Orange
Carrots, Sweet Potatoes, Tomatoes, BuXernut Squash, Red Peppers, Pumpkin Starchy
Corn, Green Peas, Lima Beans, White Potatoes Beans & Legumes
Chick Peas, Hummus, Black Beans, Kidney Beans Other
Celery, Peppers, Cucumbers, Iceberg, Cauliflower, Beets, Green Peas Picky Eater?
Not a Problem! Hesitant
Veggie Taster
Con
Vegg fident
ie Lo
ver
• Safe Choice: This is a food the child has tried before and knows he/she likes. • By giving the child a choice of 2 vegetables they are more likely to try something new because of the safe choice to fall back on. • Persistence: It takes 8-­‐10 4mes of tas4ng a food before children can decide their affinity for a food choice. • Small Portions: Too big of a por4on (esp something new) can be overwhelming for a child. • This is why mul4ple vegetable op4ons on the menu are great for children • Serve w/Dips or Sauces: Ranch dip & raw veggies are a fun finger food. Kids also love a s4r fry in a sweet oriental sauce! Part 2: Encouraging Healthy Eating Habits as a Family
Nutrition Topics
• Basic Nutrition
• Balance & Moderation
• Calorie Requirements
• Weight Management
• Staying Active as a Family
• Healthy Snacks
• Kristen’s Helpful Tips
• Sweet Drinks
• Wheat Vs. White
• Nutrition Myths Debunked
Why Do Some Foods Have
Fat,
Carbohydrate
MoreProtein
Calories&
Than
provide
energy for your body
Others?
Calorie Breakdown
1.  Fat ~ 9 calories per gram 2.  Protein ~ 4 calories per gram 3.  Carbohydrate ~ 4 calories per gram Fat has the most calories per gram…. Balance & Moderation
A Healthy Lifestyle Mentality
Balance:
Example: You have a huge pasta dish for dinner with dessert and know you ate way too much. Counteract it with a Healthy Commitment the
next day…
•  I am going to eat a salad for lunch •  I am going to make sure I go for a long walk or go to the gym tomorrow. Moderation:
Food is something you should enjoy!
There is no such thing as a “bad” food. Just keep the philosophy of Everything in Modera0on in helping to guide you through making choices. Children & Dieting
A diet is a very difficult concept for a child to understand.
•  In most cases, die4ng is NOT recommended •  The goal should be to implement lifestyle changes now….Such as a balanced diet and physical ac0vity. •  Children will oben grow into their weight when healthy changes are made. The goal is to make healthy changes as a family…
•  Make sure not to single out a child in regards to ea4ng differently or exercising more. •  Be careful with family style dining-­‐ make up a balanced plate for each member of the family. •  Ea4ng should be a relaxing 4me. Encourage your child to eat slowly and put their fork down between bites. •  Ea4ng as a family is a great way to teach healthy habits. How Many Calories Does My Child Need?
Girls
Boys *Approximate caloric needs based on age
Calculating Calorie
Requirements for Adults
Step 1: Calculate your weight in
Kilograms
Take your weight in pounds/2.2= weight in kilograms Ex: 150 lb person/2.2 lbs per kg = 68 kg Step 2: Choose your activity level
•  30 calories/ kg-­‐ Not Very Ac4ve •  35 calories/kg-­‐ Regular Exercise (approx 30-­‐40 min/day) •  40 calories/kg – Vigorous Exerciser (> than 40 min/day) Step 2: Choose your activity level
Mul4ply: (Weight in Kg) x (Ac4vity level)= Daily Cal Req Ex: 68 kg x 35 calories/kg (regular exerciser)= 2,380 calories per day Weight Management
Finding Balance Through Nutrition & Physical Activity
3,500 calorie excess= 1 lb gained
Weight loss goal:
Aim to lose 1-2 pounds a
week.
To lose 1 lb you must create a
3,500 calorie deficit
3,500 calories/7 days in a week= 500 calories per day deficit
*A deficit can be created through diet or exercise The Exercise Equation
It’s easy to over es4mate the number of calories burned through physical ac4vity. Diet & Exercise are important in conjunc4on! Strength Training
Vs. Cardiovascular
Strength Training
•  Long-­‐Term Metabolism Boost-­‐ remains increased for hours post-­‐exercise. •  Libing weights builds muscle which increases your calorie burn at rest. Cardiovascular Exercise
•  Short-­‐Term Metabolism Boost •  Cardio burns more calories per minute crea4ng a greater calorie deficit. Best In Combination!
Staying Active as a Family
There are ways other than playing a sport to get ac4ve! 1.  Make it a routine- Come up with a plan as a family of a way to be ac4ve at least 5 days a week 2.  Exercise Classes- Local Gyms & YMCAs offer exercise classes for certain age groups. 3.  Local Parks- Take advantage of local parks and trails for running, walking and biking. 4.  Local Facilities- Use local facili4es like tennis courts, basketball courts, volleyball courts Healthy Snacks
Look for snacks that provide a mix of carbohydrates,
protein and healthy fats:
Try to keep snacks under 150 calories
•  Nuts-­‐ Almonds, Peanuts, Walnuts, Pistachios •  Cut Fresh Fruit-­‐ Oranges, Apples, Pears, Berries •  Raw Veggies-­‐ Carrots, Celery, Peppers, Broccoli •  Yogurt-­‐ Greek style is best-­‐ higher in protein •  Popcorn-­‐ Choose a lower fat version •  Trail Mix-­‐ You can even make your own •  Whole Grain Crackers-­‐ Cheese or Peanut BuXer Sweet Drinks
Sweetened beverages are high in calories and sugar. Make your own lower calorie “fizzy” drink with seltzer and your child’s favorite fruit juice. A splash of lemon or lime tastes great as well. Start with a ½ seltzer ½ juice ra4o and decrease the amount of juice over 4me. It is a great subs4tute for fizzy subs4tute for soda and your child will love being The Battle Of…
Wheat vs. White
Understanding why whole grain is healthier often
makes the transition easier for our customers:
•  Whole grain products use the en4re grain. •  White (refined) products remove the bran and germ which contain the most nutrients. This increases shelf-­‐life of the product, meaning it takes longer for product to spoil. Kristen’s Random
Nutrition Tips
1.  Hunger is often mistaken for
thirst- Drink a full glass of water before meals. 2.  Keep cut fruit and veggies in your refrigerator. When you are very hungry you tend to crave higher calorie foods and look for something quick and easy! 3.  Blot your pizza- reduces fat and calories 4.  Add a meat to your pasta dish.
Ex: Chicken Penne Vodka 5.  Opt for oil based salad dressing over creamy- These tend to be lower in calories. 6.  Extra Protein?–Add protein powder to cereal or oatmeal. 7.  Healthier Omelet- Instead of using 3 eggs use 1 or 2 egg whites instead! Nutrition Myths
DEBUNKED
1.  Do not eat after 8 pm.
• 
Energy balance is as simple as calories in vs calories out. It is more about the amount of calories consumed as opposed to the 4me of day. 2.  Load up on protein to build muscle
mass.
• 
• 
Excess protein is converted to fat and stored. If there is not an adequate supply of carbohydrate, protein can be converted to carbohydrate. 3.  Darker color breads are better for you than
lighter color breads.
• 
To determine if a product is actually whole wheat look in the ingredients to see if whole wheat is the first THE END!
At this point please feel free to ask any ques4ons!