References for Food e Nutritional Topics
References
- Offer nutrient-rich foods: The CSDE strongly encourages schools to offer a la carte choices that include a variety of minimally processed and naturally nutrient-rich whole foods, such as fruits, vegetables, whole grains, low-fat or nonfat dairy, lean meats, and legumes. Some listed products are not nutrient-rich foods. For example, baked chips are lower in fat than regular chips that do not meet the CNS, but neither product provides significant nutritional value.
- Product information: Only the specific product and serving size listed complies with the CNS or the state beverage statute. When purchasing products, check to be sure they match the exact description, serving size, nutrition information, and UPC code on the list. Product formulations and packaging can change. The information in the lists is based on the package label or manufacturer's information supplied at the time of product review. If the information on the list does not match the product's label or manufacturer's information, please submit the product’s information to the CSDE for review prior to purchasing. For more information, see the CSDE's document, Submitting New Products for Approval.
- Serving size: The lists include include individually packaged food and beverage products, and some bulk products that can be portioned into individual servings. Bulk foods cannot be served in a larger amount than the specified serving.
- Added accompaniments: The lists do not include any accompaniments added to the food, such as butter, margarine, cream cheese, jam, mayonnaise, ketchup, mustard, relish, salad dressing, dipping sauce, and gravy. If a listed product will be served with an accompaniment, the school must determine if the nutrition information for both items together complies with the CNS. Examples include bagels with cream cheese, waffles with syrup, french fries with ketchup, and muffins with butter. For more information, see the CSDE's webpage, How to Evaluate Foods for CNS Compliance.
- Condiments: Condiments do not belong to any of the five CNS categories, and are not included on the lists. HFC public schools cannot sell condiments a la carte. Condiments cannot be sold with a food unless the serving of the food and condiment together complies with the CNS. For more information, see the CSDE's webpage, How to Evaluate Foods for CNS Compliance.
- Better Choice Recommendations: These optional additional standards help schools identify even better choices. They are located in the green and white columns on the right of each list. These recommendations vary depending on the food category, but generally include no artificial flavors or colors; no high fructose corn syrup; at least 2.5 grams of fiber (a “good” source of fiber as defined by the FDA); and 100 percent whole grain (applicable only to products containing grains). Foods that meet the Better Choice Recommendations are often less processed, and contain fewer ingredients.
- Searching a list: To search for specific foods, beverages, or manufacturers, open the appropriate list. On the toolbar, click on “edit” then “find,” and enter the information you would like to find.
- Submitting products: The CSDE encourages schools and vendors to submit new product information to the CSDE for evaluation. The handout, Submitting New Products for Approval, summarizes the information required to submit products for review.
- Updates: The CSDE updates the List of Acceptable Foods and Beverages webpage every few months. The handout, Summary of Recent List Updates, lists products that have been added or deleted since the last online update.
- Vendor contacts: The CSDE's Vendor Contact Information is a list of contact information for the manufacturers, brokers, and distributors that sell the foods and beverages listed on the CSDE's List of Acceptable Foods and Beverages.
Foods That Are Super Healthy
Fruits and berries
Fruits and berries are among the world’s most popular health foods.
These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.
1. Apples
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.
2. Avocados
Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.
3. Bananas
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
4. Blueberries
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
5. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.
Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
7. Eggs
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1Trusted Source
, 2Trusted Source
).
8–10: Meats
Lean, unprocessed meats can be included in a healthy diet.
8. Lean beef
Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron.
9. Chicken breasts
Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs.
10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
11–15: Nuts and seeds
Despite being high in fat and calories, nuts and seeds may aid in weight loss (3Trusted Source
).
These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
They also require almost no preparation, so they’re easy to add to your routine.
Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet.
11. Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health (5Trusted Source
).
12. Chia seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
15. Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.
16. Brazil nuts
Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.
17–26: Vegetables
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.
There’s a wide variety available, and it’s best to eat many different types every day.
17. Asparagus
Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K.
18. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
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