nutrition: the sound… and the fury mary jo kurko, mph, rd, ldn
TRANSCRIPT
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 (1Tbsp:1gallon
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 tomatoesCarrots Celery Condiments Egg Flour Frozen peasGarlic 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 Avocados Bananas Broccoli Cabbage Sweet corn Kiwi Mangos Onions Papaya Pineapples 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 temperatureswww.IsItDoneYet.gov 145ºSteaks, roasts, fish 160ºPork, ground beef, egg dishes 165ºChicken
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 multi-
grain 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