Chapter 2 Healthy Diet

Objectives – Chapter 2 Identify the primary characteristics of a healthy diet Define nutrient and energy density and describe why it is necessary to consider these factors when making food selections Identify the key excesses and inadequacies of the current average American diet List the core recommendations of the Dietary Guidelines for Americans and discuss the significant changes that have occurred in the dietary recommendations to Americans over time Describe how the USDA’s MyPlate and the associated My Daily Food Plan can be used to design a healthy diet Explain what characteristics of a healthy diet are common throughout the world Identify the information that is required on food labels, and describe how this information can be used to select healthier foods Identify the types of claims that can be made on food labels and discuss how their use is regulated by the FDA

For most people, eating is so habitual that they give hardly any thought to the food they choose to eat. But food you select can have a profound effect on the quality, or even the length of your life. The effects of your habits accumulate over years and can seriously impair the quality of your life.

You can enjoy the best possible healthy life if you learn now to nourish yourself optimally Fortunately, that is not a complicated matter The government and many major health organizations have devised dietary guidelines & tools to help you

• The biggest misconception about planning a healthful diet is believing that some foods are good & some bad • The overall diet is what counts A diet consists of nothing but carrot sticks is just as harmful as one made up of only candy bars.

The trick is choosing a healthful balance of foods The ideal diet contains primarily foods that supply adequate Nutrients Fibers Calories Without an excess of Fat Sugar Sodium or Alcohol

The ABC’s of Eating For Health When you plan a diet for yourself try to make sure it has the following five characteristics: Adequacy- Provides enough essential nutrients Balance- Calcium & Iron Calorie Control Moderation- No excess fat, sugar, salt etc. Variety

Healthy Diets Common Qualities Variety of foods Balanced across food groups and macronutrients Adequate amounts to promote health Moderation and not overindulging

The ABCs of Eating for Health Nutrient dense: refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is.

Nutrient Density

Nutrient Dense

Nutrient-Dense Versus Energy-Dense Foods

American Diet Too many calories and too much: Too few: fat, added sugars, refined grains, and sodium Too few: vegetables, fruits, whole grains, and fat-free or low-fat milk and milk products

The important thing to remember is that you can enjoy all foods as part of a healthy diet as long as you do not over do on: Fat Added sugar Salt and Alcohol

Dietary Guidelines for Americans (DGA)

Updated every 5 years by the US Department of Agriculture (USDA) and US Department of Health and Human Services (HHS) Based on the latest science-based information about nutrition and health Core of federal food and nutrition education programs

The guidelines provide advice on how to eat healthfully and reduce the risk of chronic disease. The most recent guidelines stress the importance of the consumption of nutrient-dense foods and balancing calorie intake with the amount expended throughout the day in physical activity. They suggest consuming more: fruits, vegetables, whole grains, fish, seafood, beans, nuts and seeds, and fat-free and low-fat dairy products.

The guidelines recommend getting no more than 15 percent of one’s daily calories from: solid fats and added sugars (SoFAS) and eating fewer foods with refined grains and less sodium

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Key Messages from the Dietary Guidelines for Americans

Food Advice in Action To put the food advice from the Dietary Guidelines into action, the USDA—the agency that regulates farming and food production—updates tools to make it easier for people to consolidate dietary advice when choosing meals. These tools began in the 1940s with the Basic 7, which became the Basic 4.

The USDA updates tools to implement dietary advice

The USDA updates tools to implement dietary advice

MyPlate The Original Food Guide Pyramid was released from the U.S. Department of Agriculture (USDA) in 1992. It was remodeled and released as MyPyramid in 2005 and as MyPlate in 2011. It is a model for healthy eating for children, teenagers, adults, and the elderly.

Choose MyPlate

To help people make smart food choices, the U. S To help people make smart food choices, the U.S. Department of Agriculture (USDA) has designed an easy- to-follow symbol: MyPlate. https://www.youtube.com/watch?v=-J1hmmy1OB4 https://www.youtube.com/watch?v=MhOOacGb1_c

Using MyPlate to meet nutrient needs Grains, fruits, vegetables, and dairy groups serve as the foundation of a healthful diet Supply vitamins, minerals, and fiber Protein selections should be chosen wisely Include lean meats, skinless poultry, fish, and dry beans A small amount of oil is needed for vitamin E and essential fats

Serving & Portion Serving: is a standard amount of food used as a reference Portion: is the amount of food you choose to eat & it may vary from meal to meal

Serving sizes One Serving of: Grains/Cereals 1 oz Fruit/Vegetables ½ Cup Drink 8 oz cup Meat 3 oz

Visual 1 baked potato = fist 1 ounce of chips or pretzels = 2 handfuls 1 ounce of nuts = thumb 1serving of fat (margarine) = thumb 3 ounces of meat (one serving) = palm 1 serving of vegetable = 1 handful

Color Your Plate for Health with a Variety of Fruits and Vegetables Color your plate with health-protective foods At least 3 differently colored fruits/ vegetables per day Be adventurous: select from as wide a variety of fruits and vegetables as possible Make it easy on yourself

The Nutrition Labeling & Education Act In 1990, congress passed an important legislation known as: The Nutrition Labeling & Education Act That brought Sweeping changes in the way foods are labeled in U.S By May 1994, food manufacturers had to re-label all foods law ensures that food companies provide the kind of nutrition information that best allowed people to select foods

Food Labels Label is one of the most important tools you can use to eat healthfully By law, all labels must contain: Product name Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components Percent Daily Value

Food Labels By law, all labels must contain: Nutrition Facts panel: a detailed breakdown of the nutritional content of a serving of a food that must appear on virtually all packaged foods sold in the United States All food labels are required to bear an ingredients list. Ingredients list: a listing of the ingredients in a food, with items listed in descending order of predominance by weight.

Ingredient List

Girl Scout Cookies

Using the Food Label Calculate the Percentage of Calories from Fat 12 g of fat 12 g fat * 9 kcal/g = 108 kcal 108 kcal / 360 total kcal = 0.30 0.30 x 100 = 30% calories from fat Percentage of calories from carbohydrates = 54% Percentage of calories from proteins = 14%

Minute Maid Fruit Punch

Daily Value Daily Values: is based on 2000 calories Designed for food lebels use for comparison The % Daily Values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthful diet

Food Labels Nutrient content claims: claims such as: “low-fat” “low-calorie” “good source” 1. Low Calorie- 40 calories or fewer 2. Reduced or less-25% lower than “regular” 3. Lean- Less than 10g of fat 4. Extra Lean- Less than 5g of fat 5. Good Source-10 to 19% of the DV 6. High in – 20% or more of the DV

Claims Made on Foods and Supplements

Food Labels Health claim: -Calcium and reduced risk of osteoporosis A statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. Manufacturers must adhere to strict government guidelines when making such claims. -Calcium and reduced risk of osteoporosis -Sodium and reduced risk of hypertension -Sugar Alcohols and reduced risk of tooth decay -Soluble fiber and reduced risk of heart disease