Transcript Chapter 2 Power Point

Chapter 2
Planning a Healthy Diet
Chapter Outline
 Diet
planning principles
 Food Guides

Using MyPlate
 Exchange
lists
 Food labels

Nutrient Claims
Diet-Planning Principles (6)
1.
2.
3.
4.
5.
6.
Adequacy
Balance
Variety
Nutrient density
Kcal/energy control
Moderation
Diet-Planning Principles (6)
 Adequacy

diet that provides enough energy and
nutrients to meet the needs of healthy
people
Diet-Planning Principles (6)
 Balance

Diet that provides enough, but not too
much of each type of food
• Don’t want overeating of one food type to
“crowd” out intake of other nutrients….
Diet-Planning Principles (6)
 Variety

Diet that includes a wide selection of
foods within each food group
• Eat a variety of fruits, not just oranges
Diet-Planning Principles (6)
 Nutrient

Density
Select foods that provide the most
nutrients for the least number of calories
(nutrient dense foods)
• FF vs. baked potato……
• Other examples ??
Diet-Planning Principles (6)
 Kcal

Control
Intake that meets nutritional needs
without excess kcal intake
Diet-Planning Principles (6)
 Moderation

Diet that limits the intake of foods high
in:
• Added sugars
• Salt
• Saturated and trans fats
• Cholesterol
• Alcohol
Diet-Planning Principles (6)
1.
2.
3.
4.
5.
6.
Adequacy
Balance
Variety
Nutrient density
Kcal/energy control
Moderation
Dietary Guidelines for Americans
(2010)
KEY RECOMMENDATIONS

Maintain calorie balance over time to achieve
and sustain a healthy weight.

Focus on consuming nutrient-dense foods
and beverages
Foods to increase
and vegetables – eat a variety
 Whole grains
 Variety of proteins
 Seafood
 Foods that provide more potassium,
dietary fiber, calcium, and vitamin D
 Fruits
Reduce intake of:
Salt (sodium)
Saturated fats, trans fats, solid fats
Cholesterol
Refined grains (replace with whole grains)
Alcohol
Diet Planning Guides

Food Group Plans
•
•

Foods within each food group provide similar
nutrients and are from similar food sources
Plan recommends the amount of food to be eaten in
each food group.
Food Group Plans include:


USDA Food Guide (MyPlate)
DASH diet
“New” Food Pyramid
Food Pyramid  My Plate (6/11)
USDA Food Guide
 Assigns
foods to 5 (6?) major food groups
 Recommends daily intake levels from
each group

Recommendations vary depending on caloric
needs
 Recommends
weekly intake goals for
several food groups.
My Plate - Grains
 5-8
ounces bread, pasta, cereal, rice
 Half should be from whole grains




1 slice of bread
½ English muffin, bun
½ cup cooked rice, pasta, cereal
1 ounce dry cereal
Fruits and Vegetables
 Make
half your plate fruits and vegetable!
My Plate - Vegetables
 2-3

cups vegetables
Choose a variety from all 5 subgroups weekly
(see next slide)
 1 cup cooked or raw vegetables
 2 cups leafy vegetables (raw)
 ¾ cup vegetable juice
Eat a Variety of Vegetables
Vegetable subgroups
1. Dark green – broccoli and dark greens
2. Red, orange, yellow – carrots, peppers, winter
squash, sweet potatoes
3. Legumes – black beans, kidney beans,
soybeans, navy beans….
4. Starchy – corn, peas, potatoes, lima beans
5. Other – green beans, brussel sprouts,
mushrooms, tomatoes, vegetable juices…
My Plate - Fruits
1
– 1 ½ cups of fruit
Consume a variety of fruits
No more than 1/3 from juices
 1 orange, apple, banana (all medium size)
 ½ grapefruit
 ½ cup canned fruit or berries
 3/4 cup fruit juice
My Plate - Dairy
3
cups/serving dairy
Choose low/no-fat options
• 1 cup milk



80 kcal, skim
100 kcal, 1% milk
159 kcal, whole milk
• 1 cup yogurt
• 1 ½ ounces cheese (170 kcal for cheddar)
• Calcium enriched soy milk
Food Plate - Proteins
 5-6

½ ounces meat and meat alternatives
Meat, poultry, fish, eggs, seeds, nuts,
legumes – ounce equivalents
•
•
•
•
½ ounce nuts
1 egg
1/4 cup cooked legumes = 1 ounce
1 tablespoon pb
My Plate - Oils
 Oils




– 5-7 teaspoons per day
Olive oil
Canola oil
Corn oil
Vegetable oil
My Plate – Empty Calories
 Fats




and sugars – eat sparingly
Butter, margarine
Cream, sour cream, cream cheese, mayo.
Candy, soda, sugar, honey….
Sports drinks, energy drinks
My Plate
 Strengths:
 Drawbacks:
Putting the Plan into
Action
Copyright 2005 Wadsworth Group, a division of Thomson Learning
Other Recommendations
 Physical


Activity
Adults should do at least 2 hours and 30
minutes each week of aerobic physical activity
at a moderate level
OR
1 hour and 15 minutes each week of aerobic
physical activity at a vigorous level.
Exchange Lists
 Foods
are grouped by proportion of carb,
fat, protein

Carbohydrate exchange lists
• Starches, fruits, vegetables, milk, sweets

Fat group
• Butter, oil, bacon, olives, nuts

Meat and meat substitutes group
• 1 ounce = 1 exchange
Exchange Lists

Allowed a certain number of “exchanges” from
each group each day, e.g.






9 starch exchanges
4 vegetable
3 fruit
2 milk
6 lean meat
5 fat
(do not need to know details
of this slide)
Exchange Lists
 Used
by diabetics, Weight Watcher style
diets…
 Strengths:

kcal control, moderation, adequacy, balance
 Drawbacks:


Can be complicated at first
1 exchange may not = 1 serving
Food Labels
 Ingredient

Listed by weight in product (most to least)
 Serving


list
size
Set by gov’t for each food type
Not the same as Food Pyramid serving
Food Labels
 Nutritional
content compared to Daily
Values


Daily Values are estimates of the needs of
200 kcal per day consumer, see page 56
Not the same as RDA – why?
Food Labels
 Specific



nutrition facts
Kcal/serving
Kcal from fat
Total fat, grams and % Daily Value (DV)
• Grams saturated fat, % DV
• Grams trans fats – added 2006


Cholesterol (mg and % DV)
Sodium (mg and % DV)
Food Labels

Nutrition Facts, cont’d

Total grams carbohydrate
• Grams sugar
• Grams and % DV: fiber


Grams protein
% DV:
•
•
•
•
Vitamin A
Vitamin C
Iron
Calcium
Food Labels
 “Health”
claims allowed on food labels are
regulated by the FDA



Law changed in 2003 to allow more health claims
Much more confusing now
Now health claims with limited evidence can now be
put on labels with a “disclaimer”/explanation.
Food Labels
Food Labels
 “Structure-function”
claims do not require
FDA approval

Cannot mention a disease or symptom
 Limited
regulation of claims on dietary
supplements (since 1994)
Food Labels
 “May


reduce the risk of heart disease.”
A “health” claim
Regulated and needs FDA approval.
 “Promotes


a healthy heart.”
A “structure-function” claim
No FDA approval or proof needed to make