Transcript Dietary Recommendations and Food Guides

Chapter 2
Using Dietary Recommendations,
Food Guides, and Food Labels to
Plan Menus
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Dietary Recommendations &
Food Guides
 Dietary recommendations

Discuss specific foods to eat for optimum
health
 Food guides


Tell us the amounts of foods we need to eat to
have a nutritionally adequate diet
Based on current dietary recommendations,
the nutrient content of foods, and the eating
habits of the targeted population
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The Dietary Guidelines for Americans
(2005)
 Provides science-based advice to promote
health and reduce risk for chronic diseases
thru diet and physical activity
 Recommendations are targeted to the
general public over 2 years of age in the US
 By law the Dietary Guidelines is updated
every 5 years
 HHS & USDA
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1. Adequate Nutrients Within Kcal
Needs
 Meet recommended intakes within energy needs by
adopting a balanced eating pattern such as that in
MyPyramid. This food guide is designed to integrate
dietary recommendations into a healthy way to eat.
 MyPyramid differs in important ways from common
food consumption patterns in the United States. In
general, MyPyramid recommends:


More dark green vegetables, orange vegetables,
legumes, fruits, whole grains, and low-fat milk and milk
products
Less refined grains, total fats (especially cholesterol,
and saturated and trans fats), added sugar, and
kcalories.
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1. Adequate Nutrients Within Kcal
Needs
 Consume a variety of nutrient-dense foods
and beverages within and among the basic
food groups while choosing foods that limit
the intake of





saturated and trans fats,
cholesterol,
added sugars,
salt,
and alcohol.
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2. Weight Management
 To maintain body weight in a healthy range,
balance kcalories from foods and beverages
with kcalories expended.
 To prevent gradual weight gain over time,
make small decreases in food and beverage
kcalories and increase physical activity.
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3. Physical Activity
 Engage in regular physical activity and reduce
sedentary activities to promote health, psychological
well-being, and a healthy body weight.



To reduce the risk of chronic disease in adulthood,
engage in at least 30 minutes of moderate-intensity
physical activity, above usual activity, on most days of
the week.
For most people, greater health benefits can be
obtained by engaging in physical activity of more
vigorous intensity or longer duration.
To help manage body weight and prevent gradual,
unhealthy body weight gain in adulthood, engage in
approximately 60 minutes of moderate- to vigorousintensity activity on most days of the week while not
exceeding caloric intake requirements.
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3. Physical Activity
 Achieve physical fitness
by including:



cardiovascular
conditioning,
stretching exercises
for flexibility,
and resistance
exercises or
calisthenics for muscle
strength and
endurance.
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4. Food Groups to Encourage
 _________________________
 _________________________
 _________________________
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5. Fats
 Consume less than
10% of kcalories from
saturated fatty acids
and less than 300
mg/day of cholesterol,
and keep trans fatty
acid consumption as
low as possible.
 Keep total fat intake
between 20 to 35% of
kcalories, with most fats
coming from sources of
polyunsaturated and
monounsaturated fatty
acid, such as fish, nuts,
and vegetable oils.
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5. Fats
 When selecting and
preparing meat, poultry,
dry beans, and milk or
milk products, make
choices that are lean,
low-fat, or fat-free.
 Limit intake of fats and
oils high in saturated
and/or trans fatty acids,
and choose products
low in such fats and
oils.
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6. Carbohydrates
 Choose fiber-rich fruits,
vegetables, and whole
grains often.
 Choose and prepare
foods and beverages
with little added sugars
or caloric sweeteners,
such as amounts
suggested by
MyPyramid.
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Whole Grains
 Whole wheat
 Whole oats/oatmeal
 Whole corn
 Popcorn
 Brown rice
 Whole rye
 Bulgur
 Millet
 Quinoa
 Sorghum
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7. Sodium and Potassium
 Consume less than
2,300 mg (about 1
teaspoon of salt) of
sodium per day.
 Choose and prepare
foods with little salt.
 Eat potassium-rich
foods such as fruits and
vegetables.
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8. Alcoholic Beverages
 Moderation

__ drinks/day for men and women

1 drink = _______beer
_______ wine
_______ distilled spirits
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9. Food Safety
 To avoid microbial foodborne illness:
 Clean hands, food contact surfaces, and fruit and
vegetables. Meat and poultry should not be washed or
rinsed.
 Separate raw, cooked, and ready-to-eat foods while
shopping, preparing, or storing foods.
 Cook foods to a safe temperature to kill
microorganisms.
 Chill (refrigerate) perishable food promptly and defrost
foods properly.
 Avoid raw (unpasteurized) milk or any products made
from raw milk, raw or partially cooked eggs or foods
containing raw eggs.
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MyPyramid
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MyPyramid (cont’d)
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Activity
Proportionality
Moderation
Variety
Personalization
Gradual
Improvement
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Message: Variety
In the Dietary Guidelines:
 Consume a variety of nutrient-dense foods and beverages within
and among the basic food groups.
In MyPyramid graphic:
 Color bands represent that all
food groups are needed
each day for health.
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Food Groups are Color Coded
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Message: Proportionality
In the Dietary Guidelines:
 Adopt a balanced eating pattern.
 Sufficient amount of fruits and vegetables,
 3 or more ounce equivalents of whole-grain products per day
 3 cup equivalents per day of fat-free or low-fat milk or milk
products.
In MyPyramid graphic:
 Differing widths of the color bands
suggest about how much food
should be eaten from each group.
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Message: Moderation
In the Dietary Guidelines:
 Limit intake of saturated and trans fats, and choose products low in
these fats.
 Make choices of meat, poultry, dry beans, and milk products that are
lean, low-fat, or fat-free.
 Choose and prepare foods and beverages with little added sugars or
calorie sweeteners.
In MyPyramid graphic:
 Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods.
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Message: Physical Activity
In the Dietary Guidelines:
 Engage in regular physical activity and reduce sedentary
activities to promote health, psychological well-being, and a
healthy body weight.
In MyPyramid graphic:
 Steps and person on them
symbolize that physical activity
should be a part of
everyday healthy living.
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Additional Messages in the
MyPyramid Graphic
Personalization:
 The name “MyPyramid” suggests an
individual approach.
 The person climbing the steps
mentally links each viewer to
the image.
Gradual Improvement:
 The slogan “Steps to a Healthier You” suggests that
improvement should happen in stages, over time.
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Grains
1 ounce equivalent =
1 slice bread
1 small muffin
1 cup ready-to-eat cereal
flakes
½ cup cooked rice, pasta,
or cooked cereal
Make half your grain choices whole grains.
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Vegetables
 Subgroups
 1 cup vegetables =
 Dark green vegetables
 1 cup cut-up raw or
 Orange vegetables
cooked vegetables
 1 cup vegetable juice
 2 cups leafy salad
greens (raw)
 Beans
 Starchy vegetables
 Other vegetables
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Fruits
 1 cup fruit =
 1 cup cut-up raw or
cooked fruit
 1 cup 100% fruit juice
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Milk
 1 cup milk =
 1 cup milk or yogurt
 1-1/2 ounces natural
cheese (such as
cheddar)
 2 ounces processed
cheese (such as
American)
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Meat & Beans
 1 ounce-equivalent =
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1 ounce lean meat,
poultry, or fish
1 egg
¼ cup cooked dry
beans or tofu
1 tablespoon peanut
butter
½ ounce nuts or seeds
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Oils
 Oils provide:
 polyunsaturated fatty
acids,
 monounsaturated fatty
acids,
 vitamin E,
 and essential fatty
acids
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Discretionary Calories
May be used to:
 Increase amount of food selected from a food group
 Consume foods that are not in the lowest fat form—
such as 2% milk or medium-fat meat or items that
contain added sugars
 Add oil, fat, or sugar to foods
 Consume alcohol (for those who consume alcohol)
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Nutrient Contributions - Fruit
Food Group
Major
Contribution(s) *
Substantial
Contribution**
Fruit Group
Vitamin C
Thiamin
Vitamin B6
Folate
Magnesium
Copper
Potassium
Carbohydrate
Fiber
* Major Contribution means that the food group or subgroup provides more of the nutrient than any other
single food group, averaged over all calorie levels. When 2 food groups of subgroups provide equal
amounts, it is noted as a tie.
** Substantial Contribution means that the food group or subgroup provides 10% or more of the total
amount of the nutrient in the food patterns, averaged over all calorie levels.
Source: 2005 Report of the Dietary Guidelines Advisory Committee.
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Nutrient Contributions - Vegetables
Vegetable Group
Vitamin A
Vitamin E
Vitamin C
Thiamin
Niacin
Vitamin B6
Folate
Calcium
Phosphorus
Magnesium
Iron
Zinc
Copper
Carbohydrate
Fiber
Alpha-linolenic acid
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Nutrient Contributions – Vegetables (cont’d)
Vegetable
Subgroups
Dark Green
Vegetables
Vitamin A
Vitamin C
Orange
Vegetables
Legumes
Vitamin A
Folate
Copper
Fiber
Vitamin B6
Copper
Other Vegetables
Vitamin C
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Nutrient Contributions – Grains
Grain Group
Thiamin
Vitamin A
Folate
Riboflavin
Magnesium
Niacin
Iron
Vitamin B6
Copper
Vitamin B12
Carbohydrate
Calcium
Fiber
Phosphorus
Zinc
Potassium
Protein
Linoleic acid
Alpha-linolenic acid
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Nutrient Contributions – Grains (cont’d)
Grain Subgroups
Whole Grains
Folate (tie)
Thiamin
Magnesium
Riboflavin
Iron
Niacin
Copper
Vitamin B6
Carbohydrate (tie)
Vitamin B12
Fiber
Phosphorus
Zinc
Protein
Enriched Grains
Folate (tie)
Riboflavin
Thiamin
Niacin
Carbohydrate (tie)
Iron
Copper
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Nutrient Contributions – Meat, Poultry, Fish,
Dry Beans, Eggs, and Nuts
Meat, Poultry, Fish,
Dry Beans, Eggs,
and Nuts Group
Niacin
Vitamin E
Vitamin B6
Thiamin
Zinc
Riboflavin
Protein
Vitamin B12
Phosphorus
Magnesium
Iron
Copper
Potassium
Linoleic acid
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Nutrient Contributions – Milk
Milk Group
Riboflavin
Vitamin A
Vitamin B12
Thiamin
Calcium
Vitamin B6
Phosphorus
Magnesium
Zinc
Potassium
Carbohydrate
Protein
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Nutrient Contributions – Oil and soft margarine
Oils and soft
margarines
Vitamin E
Linoleic acid
Alpha-linolenic
acid
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Key food group messages from the
Dietary Guidelines and MyPyramid:
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.
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Planning Menus Using MyPyramid
1. Does a day’s menu on the average provide at least
the number of servings required from
each of the major food groups for a 2000-kcalorie
diet?
2. Are most of the menu items nutrient-dense (without
solid fat or sugars added)?
3. Does the menu have whole-grain breads, etc. at
each meal?
4. Are most meat and poultry items lean?
5. Are fish, beans, and other meat alternates available?
6. Does the menu include servings from each of the
vegetable subgroups: dark orange, green, beans,
starchy, and other?
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Planning Menus Using MyPyramid (cont’d)
7. Do most veggies and fruits have their skins and
seeds?
8. Are there more choices for fresh, canned, or dried
fruit than for fruit juices?
9. Are low-fat or fat-free milk and other dairy choices
available?
10. Are the fruit juices 100% juice?
11. Are foods (especially desserts) high in fat, sugar,
and/or sodium balanced with choices lower in these
nutrients?
12. Are unsweetened beverages available?
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An Adaptation of the Pyramid
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Food Labels
Required on
Labels:
Food Name
Ingredient List
Net weight
Name and address
of manufacturer
Nutrition Facts
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Nutrition Facts
Daily Value: A set of
nutrient-intake
values developed by
the Food and Drug
Administration used
as a reference for
expressing nutrient
content on nutrition
labels.
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Nutrient Content Claims
 Claims on food labels about the nutrient composition
of a food.
 Regulated by the FDA.
 Examples:
Low calorie – 40 kcal or less
Low fat – 3 grams or less of fat
High in….. – 20% or more of Daily Value
Healthy – Low in fat and saturated fat, contains no
more than20% of DV for sodium and cholesterol,
contains at least 10% of DV for 1 of the following:
vitamin A or C, calcium, iron, protein, fiber
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Health Claims
 Claims on food labels that state certain foods
or food substances – as part of an overall
healthy diet – may reduce the risk of certain
diseases. Must be approved by FDA.
 Example: “Diets low in sodium may reduce
the risk of high blood pressure, a disease
associated with many factors.” (An “A” claim)
This claim may be put on foods that meet the
criteria for low sodium (140 mg sodium or
less).
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Ranking System for Health Claims
Courtesy of USDA
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Portion Size Comparisons
 Portion sizes in the Food Guide Pyramid do
not always match the serving sizes on food
labels. Food labels allow consumers to
compare the nutrients in two products.
 Portion sizes in the US have been steadily
increasing.
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Copyright ©2007 John Wiley & Sons, Inc.
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