2008 Title VI National Training and Technical Assistance Forum and 30th Anniversary Celebration of the Title VI Program April 28 to May 1, 2008 Minneapolis, Minnesota 2400 Mystic Lake Blvd. Prior Lake, MN
Preparing Healthier Meals Pre-forum Intensive Workshop Presented by Floristene Johnson, MS, RD/LD Consultant Desoto, Texas
Objectives • Learn to modify menus and recipes to meet the nutrition requirements of the Older Americans Act. • 2) Identify ways to incorporate more native and traditional foods in menus
The Older Americans Act of 1965, as amended 1) a nutrition project that provides meals that will provide to each participating older individual - a minimum of 33 1/3 percent of the Dietary Reference Intakes (DRIs.) …, if the project provides one meal per day… 2) - provide meals that Comply with the Dietary Guidelines for Americans, published by the HHS Secretary and the Secretary of USDA
Following the Dietary Guidelines • Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day. • 1/3rd is 767 mg but • for older adults with hypertension, diabetes, etc. the recommendation is 1500 mg/day or 1/3rd is 500 mg. • Meet the 1567 mg for potassium or 4700 mg per day.
How to Cook to Reduce Sodium • Choose and prepare foods with little salt. • Exclude high sodium foods such as preserved sandwich meats, canned soups, salted chips and snacks, • Use more herbs for seasoning food.
Planning Meals with Fat • Plan meals with less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. • Plan for the total fat intake to be between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids
20 –35 % Kcal. = 153 – 268 Kcal from Fat One oz.of most meat = 5g x 9 kcal =45 kcal One tsp. = .83mg. X 9 kcal – 7 kcals One Tbsp = 2.5 mg x 9 kcal = 22 kcals Varies with the food measured
Planning Low Fat Meals • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Choose products low in fats and oils. • Try meals with dried beans as the entrée and include more fish and poultry as entrees. Serve beef and pork less often during the week.
PreparationFor Low Fat Meals • Don’t fry. Don’t add fat to cook. • Remove excess fat where possible. • Use salad dressings that are made without oils
Choose and prepare foods and beverages with little added sugar or caloric sweeteners
Whole Grains • Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products • In general, at least half the grains should come from whole grains • Purchased fortified products as often as possible.
Native Foods Bread Group •Bannock Bread (Indian Biscuits) •Dried Corn •Lukameen •Corn Meal Mush •Wild Oats and Rice •Popcorn!!
Fruits and Vegetables • Choose a variety of fruits and vegetables each day. • In particular, select from all five vegetable subgroups • dark green, • orange, • legumes, • starchy vegetables, • and other vegetables several times a week
•Berries--Strawberries, blackberries, huckleberries, black raspberries, salmon berries, thimbleberries, soapberries •Choke Cherries Crab Apples Black Cherries Gooseberries Native Foods Fruit Group
•Seaweed •Stems or shoots •Wild Onions •Bitterroot •Mosses •Sprouts •Greens •Rhubarb •Indian Celery •Camas Cattail Native Foods Vegetable
Nutrient Dense • Consume a variety of nutrient-dense foods and beverages • Nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals (micronutrients) and relatively few calories.
Regular Physical Activity • Engage in regular physical activity and reduce sedentary activities • Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week