Transcript Nutrition & Weight Control

"Planning a Healthy Diet"
Richard T. Patton,
MA, MPH, RD/LN, CHES
Changes 1980-2000
Increase in Prevalence (%) of Overweight (BMI >or= 25),
Obesity (BMI >or=30) and Severe Obesity (BMI >or=40) Among U.S. Adults.
Overweight
(BMI >or=
25)
Obesity
(BMI >or=
25)
Severe
Obesity
(BMI >or=
40)
1999 to 2000
64.5
30.5
4.7
1988 to 1994
56.0
23.0
2.9
1976 to 1980
46.0
14.4
No Data
On any given day in the
United States...

815 billion calories are
consumed (200 billion
more than needed)

47 million hot dogs

4 million pounds of bacon


60 million pounds of red
meat
170 million eggs
On any given day in the
United States...

3 million gallons of ice cream

10 million pounds
of candy

16 million gallons
of beer and ale

1.5 million gallons of hard liquor
(enough to make 26 million people
drunk!)
Obesity: Risk Factors
Genetics
 Family history of obesity
 Psychological factors
 Social and cultural factors
 Medical Illnesses
 Medications
 Alcohol consumption
 Smoking Cessation

“Bummer of a birthmark, Hal”
Dietary
Energy
Blood
sugar
Carbohydrates
Protein
Fat
Amino
acids
all
Body
Protein
Body
Fat
Use
Brain
Metabolism
Physical
Activity
Energy Balance
•Type of energy
•Amount at
one time
•Timing of meals
•Energy stored
in body
•Metabolism
•Daily Activity
•Exercise-type
and intensity
•Thermal effect
of meals
Energy INTAKE
Energy Expenditure
Dietary Reference Intakes
(DRI)
.
Dietary reference intakes are used
to plan and evaluate diets for
healthy people
Establishing Nutrient
Recommendations
1. Estimated Average Requirement (EAR) defines the
requirement of a nutrient that supports a specific function
in the body for half of the healthy population.
2. Recommended Dietary Allowances (RDA) use the EAR
as a base and include sufficient daily amounts of nutrients to
meet the known nutrient needs of practically all healthy
populations. This recommendation considers deficiencies.
3. Adequate Intakes (AI) reflect the average daily amount of
a nutrient without an established RDA that appears to be
sufficient.
4. Tolerable Upper Intake Level (UL) is a maximum daily
amount of a nutrient that appears safe for most healthy
people and beyond which there is an increased risk of
adverse health effects.
Diet-Planning Principles
Adequacy (dietary)—providing sufficient energy and
essential nutrients for healthy people
2. Balance (dietary)—consuming the right proportion of
foods
3. kcalorie (energy) control—balancing the amount of
foods and energy to sustain physical activities and
metabolic needs
4. Nutrient density—measuring the nutrient content of
a food relative to its energy content
a. Empty-kcalorie foods denote foods that contribute
energy but lack nutrients.
5. Moderation (dietary)—providing enough but not too
much of a food or nutrient
6. Variety (dietary)—eating a wide selection of foods
within and among the major food groups
1.
Dietary Guidelines for
Americans
1. Adequate nutrients within energy
needs
a. Consume foods from all food groups
and limit foods that can be detrimental
to health.
b. Consume a balanced diet.
2. Weight management
a. Maintain a healthy body weight.
b. Prevention of weight gain
Dietary Guidelines for
Americans
3. Physical activity
a. Increase energy expenditure and
decrease sedentary activities.
b. Include cardiovascular conditioning,
stretching, and resistance exercises.
4. Food groups to encourage
a. Choose a variety of fruits, vegetables,
milk and milk products, and whole
grains.
Dietary Guidelines for
Americans
5. Fats
a. Limit saturated fat, dietary cholesterol, and
trans fats.
b. Choose monounsaturated and polyunsaturated
fat sources.
c.Choose lean, low-fat, or fat-free foods.
6. Carbohydrates
a. Choose those that are high in fiber.
b. Choose products with a minimal amount of
added sugar.
c.Decrease the risk of dental caries.
Dietary Guidelines for
Americans
7.Sodium and potassium
a.Choose foods that are low in salt and high in
potassium.
8.Alcoholic beverages
a.Drink in moderation.
b.Some should not consume alcohol.
9.Food safety
a.Wash and cook foods thoroughly and keep cooking
surfaces clean.
b.Avoid raw, undercooked, or unpasteurized products.
Exchange Lists

Exchange Lists help to achieve kcalorie
control and moderation.
1.Foods are sorted by energynutrient content.
2.Originally developed for those
with diabetes
3.Portion sizes vary within a group
4.Food groupings may not be logical
"Planning a Healthy
Diet"
The name, slogan,
and website present
a personalized
approach.
The multiple colors of the pyramid
illustrate variety: each color represents
one of the five food groups, plus one
for oils. Different widths of colors
suggest the proportional contribution
of each food group to a healthy diet.
A person climbing
steps reminds
consumers to be
physically active
each day.
The narrow slivers
of color at the top
imply moderation in
foods rich in solid
fats and added
sugars.
The wide bottom
represents nutrientdense foods that
should make up the
bulk of the diet.
Greater intakes of
grains, vegetables,
fruits, and milk are
encouraged by the
width of orange,
green, red, and
blue, respectively.
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
Fig. 2-3, p. 47
Plan Meals thru the Day

Think about what you are going to
eat instead of eating by habit or
impulse!

Eat more earlier when more active

Eat less later when less active
i.e. a little often vs. a lot at once
Plan Meals thru the Day

Most (about 85%) 0f the calories
people consume are by habit or
impulse

Most (about 65%) of the calories
people consume are in the latter day
Plan Meals thru the Day

Most (about 85%) 0f the calories
people consume are by habit or
impulse

Most (about 65%) of the calories
people consume are in the latter
day
Sumo Wrestler meal planning
Eat a Variety of Foods
(at Each Meal)

Provides more nutrition

Each member of the family can
choose what they want at that time

Controls eating one food in excess

Exposes a person to different foods

Makes a better meal
p. 38
Table 2-7, p. 48
Fig. 2-7, p. 52
Center Meals around the
Carbohydrate Foods






Answers the question
“What am I supposed to eat”?
Provides the best source of energy.
Provides a lot of most nutrients,
(including fiber)
Low in fat, and has the ‘good’ type
and contains no cholesterol.
Most have protein, certainly enough.
Are not fattening--fats are!
Minimize FATS and SUGAR






Fats are fattening
Fats can lead to other health problems
‘Minimize’ fat intake, don’t eliminate it
Sugar in large amounts is a problem
Sugar is an enjoyable taste and may
displace foods with more nutrition and
be concentrated
Fat and Sugar mix well with each other:
the real problem
“you’re eating too much sugar.”
Your fired, Jack.
Your lab results just came back,
and you tested positive for Coke
‘WHAT CAN I DO ABOUT
THESE BAD HANGOVERS
I GET, DOCTOR’?
‘YOU CAN STOP
DRINKING ALCOHOLIC
BEVERAGES’!
“NO SERIOUSLY, WHAT CAN I DO”?
Don’t worry about
PROTEINS

Important for growth (height) and
development

Needed in smaller amount than most
people think (.8 grams/kilogram BW)

Can be gotten from a variety of
carbohydrate foods as well as the
protein foods (meat, dairy)

Use as a part of the meal, not as the
meal (eat lean, less and last)
Thought of the day
Give a man a fish and
he will eat for a day.
Teach him how to fish, and
he will sit in a boat and
drink beer all day.
Fig. 2-8b, p. 54
The serving size and
number of servings
per container
kCalorie information
and quantities of
nutrients per serving,
in actual amounts
Quantities of nutrients
as “% Daily Values”
based on a 2000kcalorie energy intake
Daily Values reminder
for selected nutrients
for a 2000- and a 2500kcalorie diet
kCalorie per gram
reminder
The ingredients in
descending order of
predominance by
weight
Fig. 2-8b, p. 54
Table 2-10, p. 59
“Leroy thinks nothing is like a
brisk walk, so that’s what he does,
nothing”
Physical Activity
Include:
 cardiovascular conditioning,
 stretching,
 resistance exercises or
calisthenics for muscle strength
and endurance
Three more, two more, one more,
okay!...Five million leg lifts right
leg first! Ready
“the only stretching Leroy
does is when he yawns”
I see no reason
why you should not
engage in
strenuous activity
Physical Activity

Engage in regular physical
activity and reduce sedentary
activities to promote health,
psychological well-being, and
healthy body weight
…
Physical Activity

Weight management – 60+ minutes
of above while not exceeding intake
requirement

Sustain weight loss – 60 to 90
minutes of above


…
Reduce risk of chronic disease in
adulthood by doing 30+ minutes of
moderate-intensity physical activity,
above usual activity, at work or home
on most days of week
Health Claims
Nutrition Related Health Claims allowed on Food Labels
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Calcium and Osteoporosis
Sodium and Hypertension
Dietary fat and Cancer
Saturated fat & Cholesterol and
heart disease
Fiber foods and Cancer
Soluble fiber foods and Heart
Disease
Fruits and vegetables and Cancer
Oats and Heart Disease
Folic Acid and Neural Tube Defects
Thought of the day
If at first you don't
succeed,
skydiving is not for
you.
Questions?