Transcript Notes

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Designing a
Healthful Diet
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A Healthful Diet
• A healthful diet provides the proper
combination of energy and nutrients
• A healthful diet is:
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Adequate
Moderate
Balanced
Varied
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A Healthful Diet Is Adequate
• An adequate diet provides enough energy,
nutrients, fiber, and vitamins to maintain a
person’s health
• Undernutrition occurs if a person’s diet
contains inadequate levels of several
nutrients for a long period of time
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A Healthful Diet Is Moderate
• Moderation refers to eating any foods in
moderate amounts—not too much and not
too little
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A Healthful Diet Is Balanced
• A balanced diet contains the combinations
of foods that provide the proper proportions
of nutrients
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A Healthful Diet Is Varied
• Variety refers to eating many different
foods from the different food groups on a
regular basis
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Designing a Healthful Diet
• The tools for designing a healthful diet
include:
• Food labels
• Dietary Guidelines for Americans
• MyPyramid
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Food Labels
The FDA requires food labels on most
products. These labels must include:
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5.
A statement of identity
Net contents of the package
Ingredient list
Manufacturer’s name and address
Nutrition information (Nutrition Facts Panel)
Reading Labels
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© 2011 Pearson Education, Inc.
Nutrition Facts Panel
• Learn more about an individual food
• Compare one food with another
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© 2011 Pearson Education, Inc.
Nutrition Facts Panel
1. Serving size and servings per container
•
Serving sizes are based on the amounts
people typically eat for each food
2. Calories and calories from fat per serving
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This information can be used to determine if a
product is relatively high in fat
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Nutrition Facts Panel
3. List of nutrients
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Fat (total, saturated, trans)
Cholesterol
Sodium
Fiber
Some vitamins and minerals
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Nutrition Facts Panel
4. Percent Daily Values (%DVs)
• How much a serving of food contributes to
your overall intake of the listed nutrients
• Compare %DV between foods for nutrients
• Less than 5% DV of a nutrient is considered low
• More than 20% DV of a nutrient is considered high
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Nutrition Facts Panel
5. Footnote
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%DV is based on a 2,000-calorie diet
Table illustrates the difference between a
2,000-calorie and 2,500-calorie diet
May not be present on all food labels
ABC Video Food Labels and
Portion Size
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© 2011 Pearson Education, Inc.
Nutrition Facts Panel
• Nutrient and health claims
• Must meet FDA-approved definitions
• Example: “low in sodium” indicates that the
particular food contains 140 mg or less of
sodium per serving
• Structure–function claims
• Made without FDA approval, proof, or
guarantees that any benefits are true
• Example: “Improves memory”
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Dietary Guidelines
• Dietary Guidelines for Americans
• Developed by the U.S. Departments of
Agriculture and Health and Human Services
• General advice for healthful diet and lifestyle
• Updated every 5 years
• Most recent update was in 2005
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Adequate Nutrients Within Calorie
Needs
• Key Recommendations
• Consume a variety of nutrient-dense foods
• Choose foods that are limited in saturated and
trans fats, cholesterol, added sugars, salt, and
alcohol
• Balanced eating patterns
• USDA Food Guide (MyPyramid)
• DASH eating plan
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© 2011 Pearson Education, Inc.
Weight Management
• Overweight or obesity increases the risk for
many chronic diseases:
• Heart disease, diabetes, stroke, some cancers
• Key recommendations:
• Maintain body weight within healthful range by
balancing calories from foods and beverages
with calories expended
• Prevent weight gain—make small decreases in
calorie intake and increase physical activity
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Physical Activity
• Key recommendations:
• Regular physical activities promote health,
psychological well-being, and healthful weight
• Physical fitness includes cardiovascular
conditioning, stretching exercises for flexibility,
and resistance exercise
• 30 minutes daily minimum of moderate activity
most days of the week
• 60–90 min./day on most days of the week to
prevent weight gain or promote weight loss
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Food Groups to Encourage
• A variety of fruits and vegetables
• Key nutrients: vitamin A, vitamin C, folate, and
potassium
• Sufficient amounts of fruits and vegetables
each day while staying within energy needs
• Choose a variety from five vegetable subgroups
• 3 or more ounces/day of whole-grain foods
• 3 cups/day of low-fat or fat-free milk or
equivalent
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Fats
• Essential fatty acids and fat-soluble vitamins
• Energy dense
• Diets high in saturated fats, trans fats, and
cholesterol increase risk for heart disease
• Key recommendations:
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Less than 10% of calories from saturated fat
Less than 300 mg/day of cholesterol
Trans fats should be as low as possible
Total fats: 20–30% of total calories (lean protein
sources)
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Carbohydrates
• Important source of energy and essential
nutrients
• Key recommendations:
• Choose fiber-rich fruits, vegetables, whole
grains
• Prepare foods with little added sugar
• Limit intake of foods high in sugar and starch
• Reduce the risk of dental caries (cavities):
 Practice good oral hygiene
 Eat foods high in sugar and starch less frequently
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Sodium and Potassium
• Essential for health in appropriate amounts
• Potassium is linked to healthful blood pressure
• Excess sodium consumption:
• Linked to high blood pressure in some people
• Can cause loss of calcium from bones
• Key recommendations:
• Consume less than 2,300 mg/day sodium (1 tsp. salt)
• Choose and prepare foods with little salt
• Consume potassium-rich foods (fruits, vegetables)
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Alcoholic Beverages
• Alcohol provides energy, but not nutrients
• Depresses the nervous system
• Toxic to the liver and other body cells
• Excess can lead to health and social problems
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Alcoholic Beverages
• Key recommendations:
• Drink sensibly and in moderation
 Moderation: 1 drink for women, 2 for men per day
• People who should not drink alcohol include:
 Women of child-bearing age who may become
pregnant
 Pregnant or lactating women, children, adolescents
 Persons on medications that can interact with
alcohol
 People who are engaging in activities that require
attention, skill, or coordination
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Food Safety
• Healthful diet is safe from food-borne illness
• Important tips:
• Store and cook foods at the proper
temperatures
• Avoid unpasteurized juices and milk, raw or
undercooked meats and shellfish
• Wash hands and cooking surfaces before
cooking and after handling raw meats, shellfish,
and eggs
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USDA Food Guide: MyPyramid
• MyPyramid is used to plan a healthful diet
• Conceptual framework for the types and
amounts of foods that make up a healthful diet
• Will change as more is learned about nutrition
• Based on the 2005 Dietary Guidelines for
Americans and the Dietary Reference Intakes
• Personalized guide accessible on the Internet
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
MyPyramid
MyPyramid is intended to help Americans
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Eat in moderation
Eat a variety of foods
Consume the right proportion of each
recommended food group
Personalize their eating plan
Increase their physical activity
Set goals for gradually improving their food
choices and lifestyle
© 2011 Pearson Education, Inc.
MyPyramid
Six food groups:
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5.
6.
Grains
Vegetables
Fruits
Oils
Milk
Meat
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MyPyramid: Grains
• “Make half your grains whole”
• Eat at least 3 ounces of whole-grain breads,
cereal, crackers, rice, or pasta each day
• Foods in this group provide fiber-rich
carbohydrates and are good sources of the
nutrients riboflavin, thiamin, niacin, iron, folate,
zinc, protein, and magnesium
ABC Video Whole Grains
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MyPyramid: Vegetables and Fruits
• “Vary your veggies”
• Eat more dark green and orange vegetables
and more dry beans and peas
• “Focus on fruits”
• Go easy on fruit juices
• Fruits and vegetables are good sources of
carbohydrates, fiber, vitamins A and C,
folate, potassium, and magnesium
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MyPyramid: Vegetables and Fruits
• Phytochemicals
• Naturally occurring plant chemicals such as
pigments that enhance health
• Work together in whole foods in a unique way
to provide health benefits
• Found in soy, garlic, onions, teas, coffee
• Scientific study of phytochemicals is new
• May reduce risks for chronic diseases (cancer
and cardiovascular disease)
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MyPyramid: Oils
• “Know your fats”
• Encourage selection of health-promoting forms
of fats: fat from fish, nuts, and vegetable oils
• Sources of vitamin E and essential fatty acids
• Limit solid fats: butter, stick margarine,
shortening, lard, and visible fat on meat
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MyPyramid: Milk
• “Get your calcium-rich foods”
• Suggest low-fat or fat-free dairy products
• People who cannot consume dairy can choose lowerlactose or lactose-free dairy products or other calcium
sources:
• Calcium-fortified juices; soy and rice beverages
• Dairy foods are good sources of calcium, phosphorus,
riboflavin, protein, vitamin B12
• Many are fortified with vitamins A and D
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MyPyramid: Meat and Beans
• “Go lean on protein”
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Include meat, poultry, fish, dry beans, eggs, nuts
Encourage low-fat or lean meats and poultry
Cooking methods: baking, broiling, grilling
Good sources of protein, phosphorus, vitamins B6 and
B12, magnesium, iron, zinc, niacin, riboflavin, and
thiamin
• Legumes: good sources of fiber and vitamins
(vegetables), proteins and minerals (meats)
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MyPyramid: Discretionary Calories
• New concept
• Represent the extra energy a person can
consume after he or she has met all essential
needs by consuming nutrient-dense foods
• Depends upon age, gender, physical activity
• Foods that use discretionary calories:
 fats: butter, salad dressing, mayonnaise, gravy
 high-sugar foods: candies, desserts, soft drinks
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MyPyramid: How Much of Each Food?
• The number of servings for each section of
the pyramid is based on the recommended
calorie level
• Ounce-equivalent is used to define a
serving size for the grains and meats and
beans sections
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© 2011 Pearson Education, Inc.
MyPyramid: Serving Sizes
• What is considered a serving size?
Grains (1 ounce-equivalent)
• 1 slice of bread
• 1 cup ready-to-eat cereal
• 1/2 cup cooked rice, pasta, or cereal
Vegetables (1 cup-equivalent)
• 2 cups raw leafy vegetable (spinach)
• 1 cup chopped raw or cooked vegetable (broccoli)
© 2011 Pearson Education, Inc.
MyPyramid: Serving Sizes
• What is considered a serving size?
Meats (1 ounce-equivalent)
• 3-oz. meat is 3 oz-equivalents
• 1 egg, 1 tablespoon peanut butter, and 1/4 cup
cooked dry beans are 1 oz-equivalents in the meat
and beans group
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
MyPyramid: Serving Sizes
• There is no national standardized definition
for a serving size of any food
• Serving size may differ from food labels
• Check the Nutrition Facts Panel for the
serving sizes of packaged foods
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Alternate Food Guide Pyramids
• Variations of MyPyramid not yet developed for
diverse populations
• Adaptations of previous versions of USDA Food
Guide Pyramid:
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Athletes—emphasized fluid replacement
Children and adults over age 70
Mediterranean Diet Pyramid
Ethnic and cultural variations
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© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Eating Out on a Healthful Diet
• Eating in restaurants often involves:
• High-calorie, high-fat, and high-sodium foods
• Large portion sizes
• A restaurant meal can be equivalent to the
recommended fat or calorie intake for an
entire day!
• Educated consumers can make wise meal
choices while dining out
ABC Video Fast-Food Trends
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.