chapt 2

Philosophy That Works: 

Philosophy That Works “Consume a variety of foods balanced by a moderate intake of each food” Variety choose different foods Balanced do not overeat any single type of food Moderation control portion size (and overall calorie intake)

Nutrient Density: 

Nutrient Density Nutrient Dense Comparison of vitamin and mineral content with number of kcals Empty calories

Comparison of Nutrient Density: 

Comparison of Nutrient Density

Energy Density: 

Energy Density Comparison of kcal content with weight of food High-energy-dense foods Low-energy-dense foods

Desirable Nutritional Health: 

Desirable Nutritional Health Intake meets body’s needs Body has a small surplus

Undernutrition : 

Undernutrition Intake is below body’s needs Surpluses are depleted Health declines Metabolic processes slow or stop Subclinical deficiency Clinical symptoms

Overnutrition: 

Overnutrition Intake exceeds body’s needs Short term Few symptoms Long term Serious conditions Obesity Abuse of supplements www.shapeup.org

Measuring Nutritional State: 

Measuring Nutritional State

Limitations of Nutritional Assessment: 

Limitations of Nutritional Assessment Delayed symptoms and signs Symptoms due to different causes

Healthy Habits to Adopt: 

Healthy Habits to Adopt Consume a healthy diet Control your body weight Drink alcohol in moderation (optional) Exercise > 30 minute a day Don’t smoke

MyPyramid: 

MyPyramid Translates science into practical terms Helps people meet nutritional needs For carbohydrate, protein, fat, vitamins, & minerals Suggests a pattern of food choices Incorporates foundations of healthy diet: Variety, balance, moderation

MyPyramid Logo: 

MyPyramid Logo

MyPyramid in Depth : 

MyPyramid in Depth Entitled “Steps to a Healthier You,” MyPyramid provides an individualized approach to improving diet. To get the individualized advice, however, consumers need to utilize the web site, MyPyramid.gov. MyPyramid translates the latest nutrition advice into 12 separate pyramids based on calorie needs (1000 to 3200 kcal/day). Physical activity is a new element in the symbol.

Looking Closer at the Logo: 

Looking Closer at the Logo Personalization--demonstrated at the MyPyramid Web site, MyPyramid.gov. Gradual improvement--encouraged by the statement, “Steps to a Healthier You.” Physical activity--represented by the steps and the person climbing them. Variety--symbolized by the six color bands representing the five food groups and oils.

MyPyramid Logo: 

MyPyramid Logo

Looking Closer at the Logo (con’t): 

Looking Closer at the Logo (con’t) Proportionality--shown by the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The bands are wider for grains, vegetables, and fruits since these groups should form the bulk of one’s diet. Moderation, represented by the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats, added sugars or caloric sweeteners, and salt.

Anatomy of the Pyramid: 

Anatomy of the Pyramid

Other Aspects of MyPyramid : 

Other Aspects of MyPyramid Interactive technology found on MyPyramid.gov includes: MyPyramid Plan – provides a quick estimate of what and how much food the individual should eat from the different food groups by entering age, gender, and activity level. MyPyramid Tracker – provides more detailed information on diet quality and physical activity status by comparing a day’s worth of foods eaten to the guidance provided by MyPyramid.

Other Aspects of MyPyramid (con’t): 

Other Aspects of MyPyramid (con’t) Inside MyPyramid – provides in-depth information for every food group, including recommended daily amounts in commonly used measures, like cups and ounces, with examples and everyday tips. Start Today – provides tips and resources that include downloadable suggestions on all the food groups and physical activity, and a worksheet to track what one’s diet.

Begin by Estimating Your Calorie Needs: 

Begin by Estimating Your Calorie Needs

Corresponding MyPyramid Servings: 

Corresponding MyPyramid Servings 1600 kcal Fruits 1 1/2 cups Vegetables 2 cups Grains 5 ounce equivalents Meat & Beans 5 ounce equivalents Milk 3 cups Oils 5 teaspoons Discretionary 132 calories

Corresponding MyPyramid Servings: 

Corresponding MyPyramid Servings 2000 kcal Fruits 2 cups Vegetables 2 ½ cups Grains 6 ounce equivalents Meat & Beans 5 ½ ounce equivalents Milk 3 cups Oils 6 teaspoons Discretionary 267 calories

Corresponding MyPyramid Servings: 

Corresponding MyPyramid Servings 3000 kcal Fruits 2 ½ cups Vegetables 4 cups Grains 10 ounce equivalents Meat & Beans 7 ounce equivalents Milk 3 cups Oils 10 teaspoons Discretionary 512 calories

What Are Discretionary Calories?: 

What Are Discretionary Calories? Individuals who eat nutrient-dense foods may be able to meet their recommended nutrient intake without meeting their calorie needs. The remaining calories are called the discretionary calorie allowance. Discretionary calories allow individuals flexibility to consume some foods and beverages that may contain alcohol, added sugars, or added fats that are part of moderate or high fat foods.

What Counts as a Serving?: 

What Counts as a Serving? Grains: 1 slice of bread, 1 cup of ready-to-eat breakfast cereal, or 1/2 cup cooked rice, pasta or cooked cereal counts as a one ounce equivalent. Vegetables: 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens counts as 1 cup. Fruits: 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit counts as 1 cup. Milk: 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese counts as one cup.

What Counts as a Serving?: 

What Counts as a Serving? Meat & Beans: 1 ounce of meat, poultry, or fish, 1 egg, 1 tablespoon of peanut butter, one 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds counts as a 1 ounce equivalent. Oils: A teaspoon of any oil from plants or fish that is liquid at room temp counts as a serving, as do such servings of foods rich in oils (e.g. mayonnaise and soft margarine).

Fine-Tuning MyPyramid: 

Fine-Tuning MyPyramid Vegetables are divided into five subgroups Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables Over a week’s time a variety of vegetables should be eaten, especially green and orange vegetables.

Fine-Tuning MyPyramid: 

Fine-Tuning MyPyramid Dry beans and peas can be counted either as vegetables (dry beans and peas subgroup) Or in the meat & beans group. Generally, individuals who regularly eat meat, poultry, and fish would count dry beans and peas in the vegetable group.

Fine-Tuning MyPyramid (con’t): 

Fine-Tuning MyPyramid (con’t) At least half of grain servings should be whole grain varieties. Most of the milk group servings should be fat-free or low fat. Limit solid fats such as butter, stick margarine, shortening, and meat fat, as well as foods that contain these.

What about Physical Activity?: 

What about Physical Activity? For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes on most or all days of the week. For weight loss or preventing weight gain about 60 minutes a day may be needed. (The same goal applies to children and teenagers in general.) For maintaining prior weight loss, at least 60 to 90 minutes a day may be required.

Get Going: 

Get Going MyPyramid into use MyTracker feature to follow your progress. Implementing even small diet and exercise changes can have positive results. Better health will follow as you balance your nutrient needs, physical activity, calorie allowance Guidance from the 2005 Dietary Guidelines for Americans regarding alcohol and sodium

The Dietary Guidelines: 

The Dietary Guidelines Another tool for menu planning

The Dietary Guidelines for Americans: 

The Dietary Guidelines for Americans Published by USDA and DHHS Created to promote: Optimal nutrient intakes and diet composition Adequate vitamin and mineral intakes Reduce the risk of chronic diseases Intended for healthy children (>2 yrs) and adults

The Dietary Guidelines for Americans: 

The Dietary Guidelines for Americans The report identifies 41 key recommendations, of which 23 are for the general public and 18 are for special populations. They are grouped into nine general topics: Adequate Nutrients Within Calorie Needs Weight Management Physical Activity

The Dietary Guidelines for Americans: 

The Dietary Guidelines for Americans Food Groups to Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety

The advice can be summarized into three main points:: 

The advice can be summarized into three main points: Consume a variety of nutrient-dense foods Limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol Vegetables, fruits, legumes, beans, whole grain breads and cereals, and fat-free or low-fat milk or milk products .

The Dietary Guidelines for Americans: 

The Dietary Guidelines for Americans Maintain body weight in a healthy range by balancing calorie intake from foods with that expended IN = OUT

“Finding Your Way to a Healthier You”A simple message: 

“Finding Your Way to a Healthier You” A simple message Make smart choices from every food group Find your balance between food and physical activity Get the most nutrition out of your calories. Make smart choices from every food group.

Using of the Dietary Guidelines: 

Using of the Dietary Guidelines Consider your state of health Differences in genetic background There is no ‘optimal’ diet www.healthierus.gov/dietaryguidelines.

Dietary Advice from the American Dietetic Association: 

Dietary Advice from the American Dietetic Association Be realistic, make small changes Be adventurous, try new foods Be flexible, balance sweets and fatty foods with physical activities Be sensible, watch portions Be active daily

Dietary Reference Intake (DRI): 

Dietary Reference Intake (DRI) Ongoing and collaborative effort Health Canada and the Food and Nutrition Board of the Institute of Medicine (U.S.)

Slide44: 

RDAs AI s DRIs EERs UL s

Standards Under the DRI: 

Standards Under the DRI

The Recommended Dietary Allowances: 

The Recommended Dietary Allowances “Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender” the Food and Nutrition Board of the National Academy of Sciences

Standards For Food Labeling: 

Standards For Food Labeling DRIs are gender and age specific FDA developed the Daily Values Generic standard used on food labels Allow for comparison

DRV for 2000 kcal: 

DRV for 2000 kcal

Nutrition Facts: 

Nutrition Facts

What’s on the Food Label?: 

What’s on the Food Label? Product name Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components

What Food Requires a Label?: 

What Food Requires a Label? Nearly all packaged foods and processed meat products Health claims Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary

What is not required on a label?: 

What is not required on a label? % Daily Value for protein (for foods intended for 4 yrs. or older) Protein deficiency is rare Procedure to determine protein quality is expensive

Health Claims Allowed on Food Labels Relating to: 

Health Claims Allowed on Food Labels Relating to Osteoporosis Some cancer Cardiovascular disease Hypertension Neural tube defects Tooth decay Stroke Use of “may” or “might”

Comparative and Absolute Nutrient Claims: 

Comparative and Absolute Nutrient Claims Sugar (free, no added) Calories (free, low) Fiber (high, food source, added) Fat (free, low, reduced) Cholesterol (free, low, reduced) Sodium (free, low, light)

Claims: 

Claims Fortified/enriched Healthy Light, lite Diet Good source Organic Natural