Foods and Nutrition Chapter 3 pages 59-77 Objectives: Explain My Pyramid including divisions, physical activity and recommended serving allowances (1.7) Analyze nutritional value of personal daily food intake (1.7.1) Develop a personalized nutrition plan using www.mypyramid.gov (1.7.4) 11/27/2018

Benefits of Healthful Choices Growth, Development and Function Fitness Job performance Appearance Risk of illness Long-term health 11/27/2018

How much do you NEED? Each person is unique—you all need different amounts due to your age, gender, ethnicity, weight and activity level. DRIs are standards for groups of people RDAs and AIs are commonly used by dieticians to determine how much a person should eat 11/27/2018

Tools for Planning Healthy Diets Dietary Reference Intakes New tool developed by Food and Nutrition Board of Institute of Medicine RDA (recommended dietary allowances) since 1943…newly revised 4 types of DRI’s Estimated Average Requirements (EAR) Newly revised RDA’s Adequate Intake (AI) Upper Tolerable Intake Level (UL) 11/27/2018

DRI’s can be used for diet planning…however, they are just one type of standard. To fully evaluate your diet, you must look at your overall eating pattern, health condition, i.e, medications and diseases. True nutrient lacks or eccesses can be found only through medical tests. Appendix A shows a chart of RDA’s and DRI’s 11/27/2018

Food Guide Pyramid 11/27/2018 Since 1992

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Grains Group Most active teen females should eat 9 servings from the bread, cereal, rice and pasta group. Most active teen males should eat 11 daily servings from the same group. 50-60% of daily calories from grains Excellent sources of carbohydrates and fiber 11/27/2018

Veggies and Fruits Teen females-4 veggies and 3 fruits/day Teen males-5 veggies and 4 fruits/day Another important source of fiber Great sources of vitamins and minerals 11/27/2018

Milk and Meats Groups Milk- milk, yogurt and cheese Teens need 3 servings Meats-meat, poultry, fish, dry beans, eggs and nuts Teens need 2-3 servings 11/27/2018

Fats, Oils, Sweets Candy, butter, margarine, table syrups, cakes, cookies, snack foods, alcohol These foods should be eaten sparingly, because they provide FEW nutrients. Foods in this group are dense in fats and sugars…note the symbols on the food guide pyramid! 11/27/2018

Determining Daily Servings Range of servings (teen males need most) Number of servings depends on: Age, sex, size, activity level Teens need more than adults Senior citizens need less Females generally require fewer servings Active people need more To reduce weight, reduce servings 11/27/2018

Serving Sizes Examples ½ c. cooked cereal 3-4 small crackers ½ hamburger bun ½ c. canned fruit 8 oz yogurt 1 ½ oz natural cheese ½ c. cooked beans 2 T. peanut butter 1 slice bread ½ c. cooked veggies 1 c. leafy raw veggies ¾ c. juice 1 apple 1 c. milk 2 ½-3 oz meat, poultry or fish 1 egg 11/27/2018

Daily Values on Food Labels servings calories fat percentages Based on 2000 calorie diet 11/27/2018 Cal/gm

Nutrient Density Comparison of nutrients with calories Evaluation of nutrition quality of food High nutrient density-healthy foods Low nutrient density-empty calorie foods Every food has potential to make dietary contributions. Remember variety, moderation & balance! 11/27/2018

Using Food Recommendations and Guidelines Keep a food diary. Analyze your diet. Plan menus using food guide pyramid. 11/27/2018

Strive for Five 11/27/2018

MyPyramid recommends total amounts rather than “servings” MyPyramid gives more specific guidelines about the types and AMOUNTS of foods to eat than previous Food Guide Pyramid 11/27/2018

FOOD GUIDE PYRAMID SERVINGS “TYPICAL” AMERICAN PORTIONS What is a “serving”? FOOD GUIDE PYRAMID SERVINGS “TYPICAL” AMERICAN PORTIONS ½ cup rice or pasta 1 cup rice or pasta ½ bagel or ½ hamburger bun 1 bagel or 1 hamburger bun 1 chicken leg and thigh ¼ chicken 1 order (½ cup) French fries Large order (3/4 to 1 cup) fries 1 order (½ cup) cooked red beans Big bowl (1 to 2 cups) chili beans 1 cup leafy greens Large green salad (2 cups greens) Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm 11/27/2018

MyPyramid tells you exact amounts of each type of food 11/27/2018

MyPyramid: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Note this equivalent: ¼ cup dried fruit = ½ cup fruit 11/27/2018

MyPyramid: Vegetables Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Note this equivalent: 2 cups raw leafy greens = 1 cup of vegetable 11/27/2018

MyPyramid: Dairy products Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Children ages 2 to 8: 2 cups per day Children ages 9 & up: 3 cups per day Equivalents: 8 oz. milk 1 cup yogurt 1½ oz. natural cheese 2 oz. processed cheese 11/27/2018

MyPyramid: Grains Eat 6 ounce-equivalents (for a 2,000 calorie diet) 3 ounce-equivalents or more of whole-grain products The remaining grains should come from enriched or whole-grain products Equivalents: 1 slice bread ½ cup cooked pasta, cooked rice or cooked cereal 1 cup ready-to-eat cereal 11/27/2018

MyPyramid: Meat & beans Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds. Equivalents: 1 oz. meat, poultry or fish ¼ cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter ½ oz. of nuts or seeds 11/27/2018

Learn how much and what to eat for YOUR calorie level at MyPyramid.gov Submit age, sex and activity level for a personalized MyPyramid Check here for more information on food groups & related topics 11/27/2018

Dietary Guidelines for Americans Aim for Fitness Aim for a healthy weight Be physically active each day Build a Healthy Base Let the Pyramid guide your food choices Choose a variety of grains, veggies and fruits Keep foods safe Choose Sensibly Low in fat and cholesterol, limit your sugars and salts, alcohol in moderation (when you’re 21) 11/27/2018

Revised Dietary Guidelines Tip #1:  Plan Ahead for Healthful Eating Tip #2:  Fit More In Tip #3:  Choose Your “Carbs” by the Company They Keep Tip #4:  Make Calories Count Tip #5:  Get the Power of Omega-3s Tip # 6:  Watch the Sodium, Boost the Potassium Making the 2005 Dietary Guidelines Work For a Healthier You 11/27/2018

2005 Dietary Guidelines con’d Tip #7:  Refresh with Less Tip #8:  Keep It Clean, Chilled and Properly Cooked Tip #9:  Move It to Be Fit Visit online resources such as www.mealtime.org with databases of healthful, flavorful and easy recipes and food prep tips, featuring a variety of nutrient-rich ingredients. www.kidsnutrition.org 11/27/2018

Any Questions? 11/27/2018

Avoid portion distortion How food portion sizes have changed in 20 years Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion 11/27/2018

Calorie Difference: 210 calories BAGEL 20 Years Ago 20 Years Ago Today Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories 11/27/2018

Larger portions add up Maintaining a Healthy Weight is a Balancing Act 100 extra calories per day 10 pound weight gain per year Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out 11/27/2018

Raking leaves for 50 minutes burns approximately 210 calories* Increased bagel size: 210 more calories *Based on 130-pound person 11/27/2018

CHEESEBURGER Calorie difference: 257 calories 20 Years Ago Today 11/27/2018

Increased cheeseburger size: 257 more calories Lifting weights for 1 hour and 30 minutes burns approximately 257 calories* Increased cheeseburger size: 257 more calories *Based on 130-pound person 11/27/2018

SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie difference: 525 calories 11/27/2018

Increased spaghetti and meat ball size: 525 more calories Housecleaning for 2 hours and 35 minutes burns approximately 525 calories* Increased spaghetti and meat ball size: 525 more calories 11/27/2018 *Based on 130-pound person

Calorie difference: 400 calories FRENCH FRIES 20 Years Ago Today 210 calories 2.4 ounces 610 calories 6.9 ounces Calorie difference: 400 calories 11/27/2018

Increased French fries size: 400 more calories Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories* Increased French fries size: 400 more calories 11/27/2018 *Based on 160-pound person

Calorie difference: 165 calories SODA Today 20 Years Ago 85 calories 6.5 ounces 250 calories 20 ounces Calorie difference: 165 calories 11/27/2018

Working in the garden 35 minutes burns approximately 165 calories* Increased soda size: 165 more calories 11/27/2018 *Based on 160-pound person

COFFEE Calorie difference: 305 calories 20 Years Ago Today Coffee (with whole milk and sugar) Today Mocha Coffee (with steamed whole milk and mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie difference: 305 calories 11/27/2018

Walking 1 hour and 20 minutes burns approximately 305 calories* Increased coffee size: 305 more calories 11/27/2018 *Based on 130-pound person

Calorie difference: 290 calories MUFFIN 20 Years Ago Today 210 calories 1.5 ounces 500 calories 4 ounces Calorie difference: 290 calories 11/27/2018

Vacuuming for 1 hour and 30 minutes burns approximately 290 calories* Increased muffin size: 290 more calories *Based on 130-pound person 11/27/2018

Calorie difference: 350 calories PEPPERONI PIZZA 20 Years Ago Today 500 calories 850 calories Calorie difference: 350 calories 11/27/2018

Increased pepperoni pizza size: 350 more calories Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories* 11/27/2018 *Based on 160-pound person

Calorie difference: 360 calories POPCORN 20 Years Ago Today 270 calories 5 cups 630 calories 11 cups Calorie difference: 360 calories 11/27/2018

Increased popcorn size: 360 more calories Doing water aerobics for 1 hour and 15 minutes burns approximately 360 calories* Increased popcorn size: 360 more calories 11/27/2018 *Based on 160-pound person

Calorie difference: 220 calories CHOCOLATE CHIP COOKIE 20 Years Ago Today 55 calories 1.5 inch diameter 275 calories 3.5 inch diameter Calorie difference: 220 calories 11/27/2018

Increased chocolate cookie size: 220 more calories Washing the car 1 hour and 15 minutes burns approximately 220 calories* Increased chocolate cookie size: 220 more calories *Based on 130-pound person 11/27/2018

Keep an “eye” on your food portion sizes Avoid portion distortion! Keep an “eye” on your food portion sizes 11/27/2018

1½ ounces* of natural cheese = 6 dice Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice * Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also are equivalent to 1 cup milk) 11/27/2018

3 oz. cooked meat, fish, or poultry = a deck of cards Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards 11/27/2018

Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball 11/27/2018

Portion sizes: 1 tsp. & 1 tbsp. 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips 11/27/2018

A final word on portion control “Never eat more than you can lift.” ~Miss Piggy 11/27/2018