Chapter 2 Lecture The Science of Nutrition Third Edition © 2014 Pearson Education, Inc. Designing a Healthful Diet

© 2014 Pearson Education, Inc. A Healthful Diet A healthful diet provides the proper combination of energy and nutrients A healthful diet is: –Adequate –Moderate –Balanced –Varied

© 2014 Pearson Education, Inc. 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

© 2014 Pearson Education, Inc. A Healthful Diet Is Moderate Moderation refers to eating any foods in moderate amounts—not too much and not too little

© 2014 Pearson Education, Inc. A Healthful Diet Is Balanced A balanced diet contains the combinations of foods that provide the proper proportions of nutrients

© 2014 Pearson Education, Inc. A Healthful Diet Is Varied Variety refers to eating many different foods from the different food groups on a regular basis

© 2014 Pearson Education, Inc. Designing a Healthful Diet Tools for designing a healthful diet include: –Food Labels –2010 Dietary Guidelines for Americans –USDA Food Patterns/MyPlate

© 2014 Pearson Education, Inc. Food Labels The FDA requires food labels on most (but not all) food products. These labels must include these five components: 1.A statement of identity 2.Net contents of the package 3.Ingredient list 4.Manufacturer's name and address 5.Nutrition information (Nutrition Facts Panel)

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Nutrition Facts Panel: Main Functions Provide information about an individual food Compare one food with another

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Nutrition Facts Panel Information 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 –This information can be used to determine if a product is relatively high in fat

© 2014 Pearson Education, Inc. Nutrition Facts Panel Information 3.List of nutrients –Fat (total, saturated, trans) –Cholesterol –Sodium –Fiber –Some vitamins and minerals

© 2014 Pearson Education, Inc. Nutrition Facts Panel Information 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

© 2014 Pearson Education, Inc. Nutrition Facts Panel Information 5.Footnote –%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 News Video: Crackdown on Food Labels: Many Not as Healthy as Claimed? PLAY

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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"

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Dietary Guidelines for Americans Set of principles developed by U.S. Departments of Agriculture and Health and Human Services Designed to promote health, reduce risk of chronic diseases, and reduce prevalence of obesity/overweight Updated every 5 years Most recent update was in 2010

© 2014 Pearson Education, Inc Dietary Guidelines Four Key Recommendations –Balance Calories to maintain weight –Consume fewer foods "of concern" –Consume more healthful foods and nutrients –Follow healthy eating patterns

© 2014 Pearson Education, Inc. Balance Calories to Maintain Weight Keep nutrient consumption within your energy needs (no less than you need, and no more). Key recommendations: –Control Calorie intake; if overweight, consume fewer Calories –Increase physical activity levels to lose weight –Choose nutrient-dense foods and beverages; they supply the most nutrients for the least amount of calories

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Consume Fewer Foods of Concern Reduce consumption of these foods or food components: –Sodium (linked to high blood pressure and calcium loss) –Fat (consume "healthy" fats in moderation; avoid saturated and trans fats) –Sugars (contribute significantly to obesity and tooth decay) –Alcohol (provides no nutrients and can lead to numerous serious conditions if consumed in excess)

© 2014 Pearson Education, Inc. Consume More Healthful Foods Increase intake of fruits and vegetables Make at least half of your grain foods "whole grain" Choose fat-free or lowfat milk/dairy products Choose proteins lower in solid fats and Calories, such as lean beef, skinless poultry, and seafood Choose foods that provide fiber and key nutrients, including potassium, calcium, and vitamin D

© 2014 Pearson Education, Inc. Follow Healthy Eating Patterns The guidelines are designed to accommodate diverse cultural, ethnic, and personal preferences via flexible templates such as USDA Food Patterns and various regional diets (to come) Includes four key food safety principles: –Clean your hands, food surfaces, and foods –Separate raw, cooked, and ready-to-eat foods –Cook foods to a safe temperature (keep hot foods hot) –Chill (refrigerate) perishable foods promptly (keep cold foods cold) –Also: avoid certain unpasteurized, raw, or undercooked foods

© 2014 Pearson Education, Inc. USDA Food Patterns: MyPlate MyPlate is the visual representation of the USDA Food Patterns –Released in 2011; an interactive, personalized guide ( –Based on the 2010 Dietary Guidelines and the Dietary Reference Intakes from the National Academy of Sciences –Replaced the prior MyPyramid graphic and guidelines –Intended to help Americans make better food choices

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MyPlate Key components: Eat in moderation to balance Calories Eat a variety of foods Consume the right proportion of each recommended food group Personalize your eating plan Increase your physical activity Set goals for gradually improving your food choices and lifestyle

© 2014 Pearson Education, Inc. USDA Food Patterns: Food Groups Five food groups (with corresponding MyPlate colors): 1.Grains (orange) 2.Vegetables (green) 3.Fruits (pink) 4.Dairy foods (blue) 5.Protein foods (purple)

© 2014 Pearson Education, Inc. USDA Food Patterns: Grains "Make half your grains whole" –Eat at least 3 ounces of whole-grain breads, cereal, crackers, rice, or pasta each day –Whole-grain foods provide fiber-rich carbohydrates and are good sources of the nutrients riboflavin, thiamin, niacin, iron, folate, zinc, protein, and magnesium

© 2014 Pearson Education, Inc. USDA Food Patterns: Vegetables "Vary your veggies" –Eat more dark green and orange vegetables and more dry beans and peas –Eat at least 2 1/2 cups of vegetables each day –Vegetables provide fiber and phytochemicals, carbohydrates, vitamins A & C, folate, potassium, and magnesium

© 2014 Pearson Education, Inc. USDA Food Patterns: Fruits "Focus on fruits" –Eat a greater variety of fruits –Go easy on fruit juices (they can contribute a lot of sugar and provide little fiber) –Eat at least 1 1/2 cups of fruit each day –Fruits provide fiber, phytochemicals, vitamins A & C, folate, potassium, and magnesium.

© 2014 Pearson Education, Inc. USDA Food Patterns: Dairy Foods "Get your calcium-rich foods" –Choose lowfat or fat-free dairy products –People who can't consume dairy can choose lower-lactose or lactose-free dairy products or other calcium sources, such as: Calcium-fortified juices; soy and rice beverages –Get 3 cups of lowfat diary foods, or their equivalent, each day –Dairy foods provide calcium, phosphorus, riboflavin, protein, vitamin B 12, and many are fortified with vitamins A and D

© 2014 Pearson Education, Inc. USDA Food Patterns: Protein Foods "Go lean with protein" –Includes meat, poultry, fish, beans, peas, eggs, nuts, seeds, and soy products –Choose lowfat or lean meats and poultry –Switch to baking, broiling, or grilling –Each about 5 1/2 ounces of lean protein foods each day –This food group provides protein, phosphorus, vitamins B 6 and B 12, magnesium, iron, zinc, niacin, riboflavin, and thiamin

© 2014 Pearson Education, Inc. USDA Food Patterns: Empty Calories These are Calories from solid fats and/or added sugars that provide few or no nutrients Limit these to a small number that fits your Calorie and nutrient needs based on your age, gender, & level of physical activity Foods with the most empty Calories include: –cakes, cookies, pastries, & doughnuts –soft drinks & fruit juices –cheese, pizza, sausages, hot dogs, bacon, & ribs –ice cream

© 2014 Pearson Education, Inc. USDA Food Patterns: Number & Size of Servings The number of servings is based on your age, gender, and activity level Ounce-equivalent is used to define a serving size that is 1 ounce, or the equivalent of 1 ounce, for the grains and meats/beans groups No nationally-standardized definition of a serving size currently exists for any food Hence, serving sizes can vary between what's on food labels, served in restaurants, or bought in stores

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USDA Food Patterns: Number & Size of Servings Other serving-size challenges include: –The trend toward "super-sizing" meals and portions –Hence, the servings sizes in the USDA Food Patterns are typically smaller than what many people actually eat

© 2014 Pearson Education, Inc. USDA Food Patterns: Serving Sizes Best approach is to: –Familiarize yourself with ounce-equivalents –Use responsible diet-planning tools such as MyPlate – Learn the definitions of a serving size for the diet tool you use, and then... –Measure your food intake

© 2014 Pearson Education, Inc. Ethnic Variations of MyPyramid Variations of MyPyramid still exist for various ethnic diets, including: –Latin American Diet Pyramid –Asian Diet Pyramid –Mediterranean Diet Pyramid –Native Americans, African Americans, and other groups –These variations show that healthful alternatives exist for different food preferences and traditions

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The Mediterranean Diet and Pyramid This diet has received widespread attention for its many healthful impacts Key attributes include: –"Red" meat is eaten only occasionally (monthly) –Eggs, poultry, fish and sweets are consumed weekly or less –Primary fat used in food preparation is olive oil, a healthful monounsaturated fat –Daily foods include high-quality grains, fruits, beans, nuts, vegetables, cheese and yogurt; providing a diet high in fiber, rich in nutrients, and relatively low in unhealthy fats and sugars

© 2014 Pearson Education, Inc. ABC News Video: The Blue Zones: "Sardinian Diet" PLAY

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Eating Out on a Healthful Diet Eating in restaurants often involves: –High-calorie, high-fat, & high-sodium foods –Large portion sizes About 75% of consumers eat out at least once a week. Research shows a positive association between the number of restaurants per person in a given geographic area, and local obesity rates A single restaurant or fast-food meal can be equivalent to the recommended fat or Calorie intake for an entire day!

© 2014 Pearson Education, Inc. Eating Out on a Healthful Diet It is possible to dine out healthfully Follow these guidelines when eating out: –Opt for lower-fat and lower-Calorie menu items –Avoid all-you-can-eat buffets or offers –Avoid appetizers, or at least those that are breaded, fried, or filled with cheese or meat –Order your meal from the children's menu –Order broth-based rather than cream-based soups

© 2014 Pearson Education, Inc. Eating Out on a Healthful Diet More guidelines for eating out healthfully: –Select lean cuts of meat that are not fried –Order meatless dishes –Choose a side salad with low- or nonfat dressing –Order vegetables on the side instead of starches –Order low- or no-Calorie beverages –Avoid coffees with syrups or heavy creams –Don't eat everything served; take some food home. ABC News Video: Fast Food Trends PLAY

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Build-a-Meal PLAY