ygni key nutrition lessons (ver. 1.0)

Youth Gardening and

Nutrition Initiative: 8 Key

Lessons

Dr. Michael Friedberg & Keshav Rao

Stanford University

3/21/12

About Us

Community project to help lower and middle students learn about nutrition, gardening, and healthier diets

Mix of on-site nutrition programs and brief community presentations

Preventative program to fight childhood obesity

Collaboration between Stanford Pediatrics (StATProgram), the Ecumenical Hunger Program, and Stanford undergraduates

Website: www.ygni.org

Overview

Diet Choices

How to Read Nutrition Labels

Good and Bad fats

Rethink Your Drink: Added Sugars

Importance of Fruit & Whole Grains

Make Low-fat Protein Choices

Serving Sizes

Eating Healthy when Eating Out

Sample Teen Diets

110 calories 120 calories 150 calories

300 calories 500

calories

310 calories

160 calories 1100 calories

2x

270 calories

How to Read Nutrition

LabelsDiscuss serving sizes

Limit saturated fats, trans fats,

cholesterol, and sodium

Get enough of potassium, fiber,

vitamins A & C, calcium, and iron

Use the Percent Daily Value (%

DV) column when possible; 5% DV

or less is low, 20% DV or more is

high

Activity: Read the nutritional labels

for Cheetos. Ask the students to

discuss why Cheetos are a “whoa”

food.Source: NIH (National Heart, Lung, and Blood Institute)

Good Fats Bad Fats

Polyunsaturated Fats

Monounsaturated Fats

Sources: Vegetable

oils, Salmon, Trout, Catfish, Mac

kerel, Flaxseed, Walnuts

Benefits: Lower cholesterol

levels and reduce risk of heart

disease

Sources:

Olives, avocados, hazelnuts, al

monds, brazil

nuts, cashews, sesame

seeds, pumpkin seeds, and

olive, canola, and peanut oils

Risks: Higher cholesterol levels

and elevated risk of heart

disease Saturated Fats

Trans Fats

Sources: Animal products

(meat, poultry skin, high-fat

dairy, and eggs) and coconut

and palm oils.

Sources: Fatty meats, fried

foods, baked

goods, cookies, icings, crackers, pac

kaged snack foods, microwave

popcorn, and some margarines

Type of Milk Calories Total Fat

(g)

Protein

(g)

Calcium (% DV)

Fat Free Milk 90 0 9 30%

1% Low-fat Milk 120 2.5 11 35%

2% Reduced Fat

Milk

130 5 10 30%

Whole Milk 160 9 8 25%

Total Fat

<

>Total

Calcium, Protein

Added Sugars: Rethink Your DrinkType of Beverage Calories in 12 ounces Calories in 20 ounces

Fruit punch 192 320

100% apple juice * 192 300

100% orange juice * 168 280

Lemonade 168 280

Regular lemon/lime soda 148 247

Regular cola 136 227

Sweetened lemon iced tea 135 225

Tonic water 124 207

Regular ginger ale 124 207

Sports drink 99 165

Unsweetened iced tea * 2 3

Diet soda (with aspartame) 0 0

Water 0 0

* These choices contain vitamins, minerals, and/or plant compounds

Source: Centers for Disease

Control

Good Sources of Whole

Grains

Low-fat Protein Choices

Serving Size: 4-6

oz

Serving Size: 40% of

bag

Serving Size: 2 tbsp

Eat Healthy Away from

HomeDo

Order a kids meal

Share a meal with friends/family

Ask for no mayo, dressing on the side

Pack up half of a lunch/dinner in a to-go box

before even starting the meal

Ask if you could get the lunch-sized portion of

dinner dishes

Don’t

Supersize your meals unless you plan to

share

Order the largest size of drinks or main

courses

Go to all-you-can-eat buffets