Transcript Planning A Healthy Diet

Planning A
Healthy Diet
Chapter 2
Objectives for Chapter 2
• Provide a definition of healthy eating and
the principles involved.
• List the 2005 Dietary Guidelines for
Americans categories.
• Utilizing MyPyramid, to evaluate your diet.
• Interpret the Nutrition Facts panel on a
food label.
Principles and Guidelines
• Diet-Planning Principles
– Adequacy (dietary)—providing sufficient energy and
essential nutrients for healthy people
– Balance (dietary)—consuming the right proportion of
foods
– kcalorie (energy) control—balancing the amount of
foods and energy to sustain physical activities and
metabolic needs
– Nutrient density—measuring the nutrient content of a
food relative to its energy content
– Moderation (dietary)—providing enough but not too
much of a food or nutrient
– Variety (dietary)—eating a wide selection of foods
within and among the major food groups
2005 Dietary Guidelines for Americans
2005 Dietary Guidelines for Americans are most
recent nutrition and physical activity
recommendations.
• Established in 1980
• Set by the US Dept. of Agriculture and Dept. of
Health and Human Services
• To promote health and reduce risk of chronic
disease through diet and physical activity
• Published every five years
• Targeted to the general public over 2 years of age
Dietary Guidelines for Americans
at a Glance
• Adequate Nutrients within Energy Needs
– Consume a variety of nutrient-dense foods,
– Don’t exceed daily calories needed to maintain a
healthy weight.
– People over age 50. Consume vit B12.
• Weight management
– Maintain a balance between the amount of
calories consumed and expended.
– Those who need to lose weight. Aim for a slow,
steady weight loss
2005 Dietary Guidelines for
Americans at a Glance
• Physical Activity
– Be physically active,
– spend at least 30 minutes in moderately intense physical activity
each day.
– Include cardiovascular conditioning, stretching exercises for
flexibility, and resistance exercises for muscle strength and
endurance.
– Children and adolescents. Engage in at least 60 minutes of
physical activity on most, days.
• Food groups to encourage
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at least 3 servings of whole grains,
3 of fat-free or low-fat milk products,
2 cups of fruit,
and at least 2 ½ cups of colorful vegetables each day
2005 Dietary Guidelines for
Americans at a Glance
• Fats
– Keep dietary fat between 20-35% of daily
calories and
– choose vegetable oils, nuts, and fish for hearthealthy, unsaturated fats.
– <10% of calories from saturated fatty acids &
< 300 mg/day of cholesterol, and keep trans
fatty acid as low as possible.
• Carbohydrates
– Choose whole grains, fruits, and vegetables
more often than sugary soft and fruit drinks,
bakery items.
2005 Dietary Guidelines for
Americans at a Glance
• Sodium
– Keep daily sodium intake less than 2,300 mg (1 tsp salt).
– Individuals with hypertension, blacks, and middle-aged
and older adults. Aim to consume no more than 1,500 mg
of sodium per day
– meet the potassium recommendation (4,700 mg/day) with
food.
• Alcoholic Beverages
– Avoid alcohol if pregnant, lactating, under 21, or have certain
medical conditions.
– one drink per day for women and up to two drinks per day for
men.
• Food Safety
– Properly clean, prepare, and store foods to avoid microbial foodborne illness.
What Is a Food Guide Pyramid
Visual diagrams that provide variety of food
recommendations to help create a healthy
diet
– Food groups and relative proportions
– Various countries have food guidance systems
based on their food supply and cultural food
preferences.
– MyPyramid is the most recent food guidance
system for Americans, released by the USDA in
2005.
Healthy Eating Around the
World
1992 Food Guide Pyramid
2005 Food Guide Pyramid
Anatomy of MyPyramid
How to Use MyPyramid
• How much from each food group should
you, personally, be eating?
• The www.MyPyramid.gov interactive
website gives you the number of servings
to eat from each food group based on your
daily calorie needs.
– Your calorie needs are based on your age,
gender, and activity level.
My Pyramid Food Groups
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Orange – Grains, make ½ whole grains
Green – Vegetables, vary your veggies
Red - Fruits
Blue – Milk, get you calcium rich foods
Purple – meat and beans, go lean with
protein
What’s a Serving? Eat With
Your Hands!
Diet-Planning Guides
• USDA Food Guide
– Nutrient Density
• Foods can be of high, medium or low nutrient density.
• Must consider energy needs when choosing these
foods
– Discretionary Kcalorie Allowance
• Calculated by subtracting the amount of energy
required to meet nutrient needs from the total energy
allowance
• For weight loss, a person should avoid consuming
discretionary kcalories.
How Discretionary Calories Fit into a
Balanced Diet
Diet-Planning Guides
• USDA Food Guide
– Serving Equivalents
• Cups are used to measure servings of fruits,
vegetables, and milk.
• Ounces are used to measure servings of grains and
meats.
• Visualization with common objects can be used to
estimate portion sizes.
– Mixtures of Foods
• Foods that fall into two or more groups
• Examples are casseroles, soups, and sandwiches
Diet-Planning Guides
• USDA Food Guide
– Vegetarian Food Guide
• Reliance on plant foods such as grains, vegetables,
legumes, fruits, nuts and seeds
• Similar food groups and servings sizes
– Ethnic food choices fit into the food pyramid
• Asian examples
• Mediterranean examples
• Mexican examples
Food Terminologies
• Processed foods – treated to change their
physical, chemical and microbiological
properties
• Fortified foods – additional of nutrients that
are not original to the product
• Refined foods – stripping of whole grain
• Enriched foods – addition of nutrients lost
during processing
What Is a Food Label and Why Is It
Important?
The food label tells you what’s in the package.
– To help consumers make informed food choices
• Since 1920s, Food and Drug Administration
(FDA) mandated that every packaged food be
labeled with:
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Name of the food
Net weight
Name and address of manufacturer or distributor
List of ingredients in descending order by weight
What Is a Food Label and Why Is It
Important?
• Nutrition Labeling and Education Act of 1990
mandated that labels now also show:
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Uniform nutrition information and serving sizes
Health claims that are accurate and science-based
How a serving of food fits into an overall daily diet
Uniform definitions for descriptive labels terms such
as “fat-free” and “light”
• Exemptions from a Nutrition Facts panel on
label:
– Deli items, bakery foods, ready-to-eat foods prepared
and sold in restaurants, or produced by small
businesses
Food Labels
• Daily values
– 2000 kcal per day
– Reference male who weighs 154 lbs
– Reference female who weighs 126 lbs
• The ingredient list
– All ingredients listed
– Listed by weight
• Serving sizes
– Facilitate comparison among foods
– Need to compare to quantity of food actually eaten
– Do not necessarily match the food guide pyramid
Food Labels
• Nutrition Facts
– Listed by quantity and percentage standards per serving,
called Daily Values
– kCalories listed as total kcalories and kcalories from fat
– Fat listed by total fat, saturated fat, and trans fat
– Cholesterol
– Sodium
– Carbohydrate listed by total carbohydrate, starch,
sugars, and fiber
– Protein
– Vitamin A, vitamin C, iron, and calcium are listed in %
DV only.
Using the Nutrition Facts Panel to
Comparison Shop
On the Label: Labeling Claims
Nutrient Content Claims:
• Describe the level or amount of a nutrient in food
product
Health Claims:
• Describe a relationship between a food or dietary
compound and a disease or health-related
condition
Structure/Function claims:
– Describe how a nutrient or dietary compound
affects the structure or function of the human
body
A Structure/Function Label
Claim
Video on food label
Food Labels
• Nutrient Claims
– Must meet FDA definitions
– No implied claims
– General terms include free, good source of, healthy, high,
less, light or lite, low, more, and organic.
– Energy terms include kcalorie-free, low kcalorie, and
reduced calorie.
– Fat and cholesterol terms include percent fat-free, fatfree, low fat, less fat, saturated fat-free, low saturated fat,
less saturated fat, trans fat-free, cholesterol-free, low
cholesterol, less cholesterol, extra lean, and lean.
– Carbohydrate terms include high fiber and sugar-free.
– Sodium terms include sodium-free and salt-free, low
sodium, and very low sodium.
Vegetarian Diets
Types of vegetarian Diets
• Lactovegetarian – include dairy products
• Lact-ovo-vegetarian – include dairy and
egg products
• Vegans – strictly plant based
• Flexitarian – sometimes include poultry
and meet products
Vegetarian Diets
• Health Benefits of Vegetarian Diets – Healthy body weights are common due to high intakes of
fiber and low intakes of fat.
– Blood pressure is often lower due to lower body weights,
low-fat and high-fiber diets, and plenty of fruits and
vegetables.
– Lower incidence of heart disease due to high-fiber diets,
eating monounsaturated and polyunsaturated fats, and
low intakes of dietary cholesterol
• Inclusion of soy products like tofu and tempeh
– Lower incidence of cancer due to high intakes of fruits
and vegetable
Vegetarian Diet Planning
• Protein
– Lacto-ovo-vegetarians consume animal-derived
products and thus high-quality protein.
– Meat replacements and textured vegetable
protein can be used.
• Iron - Iron-rich vegetables and fortified grain
products consumed with foods that are high in
vitamin C can help vegetarians meet iron needs.
• Zinc - Consuming legumes, whole grains, and
nuts can provide zinc to those who do not
consume meat.
Vegetarian Diet Planning
• Calcium
– Calcium is not an issue for the lactovegetarian.
– Calcium-rich foods should be consumed.
• Vitamin B12
– Vegans may not receive enough B12 from the diet.
– Consumption of fortified products or supplementation
may be necessary.
• Vitamin D can come from sunlight exposure or fortified
foods.
• Omega-3 Fatty Acids - Food sources include flaxseed,
walnuts, soybeans, and their oils.
See For yourself – Extra Credit
• Go to your local supermarket or grocery
store and compile a list of 5 examples of
health claims made on the labels of
various foods. Record the name of the
food, the actual claim, and any information
supporting the health claim that is listed on
the packaging.
• Go to Mypyramid.gov to obtain your
personalized food guide