1. Youth Gardening and
Nutrition Initiative: 8 Key
Lessons
Dr. Michael Friedberg & Keshav Rao
Stanford University
3/21/12

2. 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 (StAT
Program), the Ecumenical
Hunger Program, and
Stanford undergraduates
Website: www.ygni.org

3. 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

4. Sample Teen Diets
110 calories 150 calories 120 calories
300 calories 500 310 calories
calories
2x
1100 calories 160 calories 270 calories

6. How to Read Nutrition
Labels
Discuss 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)

8. Good Fats Bad Fats
Benefits: Lower cholesterol Risks: Higher cholesterol levels
levels and reduce risk of heart and elevated risk of heart
disease disease
Polyunsaturated Fats Saturated Fats
Sources: Vegetable Sources: Animal products
oils, Salmon, Trout, Catfish, Mac (meat, poultry skin, high-fat
kerel, Flaxseed, Walnuts dairy, and eggs) and coconut
and palm oils.
Monounsaturated Fats Trans Fats
Sources: Sources: Fatty meats, fried
Olives, avocados, hazelnuts, al foods, baked
monds, brazil goods, cookies, icings, crackers, pac
nuts, cashews, sesame kaged snack foods, microwave
seeds, pumpkin seeds, and popcorn, and some margarines
olive, canola, and peanut oils

9. Type of Milk Calories Total Fat Protein Calcium (% DV)
(g) (g)
Fat Free Milk 90 0 9 30%
1% Low-fat Milk 120 2.5 11 35%
2% Reduced Fat 130 5 10 30%
Milk
Whole Milk 160 9 8 25%
Total Fat
<
>
Total
Calcium, Protein

10. Added Sugars: Rethink Your Drink
Type 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

12. Good Sources of Whole
Grains

13. Low-fat Protein Choices

14. Serving Size: 4-6
oz
Serving Size: 40% of
bag
Serving Size: 2 tbsp

16. Eat Healthy Away from
Home
Do
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