IDENTIFY NUTRITION CONCEPTS NUTRITION CONCEPTS & MNT 2 IDENTIFY NUTRITION CONCEPTS Corresponds with LEARNING PLAN 2

OBJECTIVES Discuss the importance of good nutrition Select types of carbohydrate Select types of lipids Explore health effects of protein Distinguish between vitamins and minerals Identify the role of water as a nutrient Define phytochemicals and functional foods Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

OBJECTIVES (continued) Select the best food sources of specific vitamins and minerals Calculate daily fluid requirement Differentiate between different food guides Analyze own intake for the leader nutrients Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Dietary Guidelines for Americans 2010 Government mandate to update every five years Addresses our number one public health problem – Obesity Addresses a non-food but essential factor – Activity Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Key Recommendations Balance Calories Foods to Increase Foods to Reduce Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Switch to fat-free or low-fat (1%) milk. Make at least half your grains whole grains. Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers. Drink water instead of sugary drinks. Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

2010 Dietary Guidelines The Dietary Guidelines provide authoritative advice for people 2 years and older about how proper dietary habits can promote health and reduce risk for major chronic diseases. http://www.cnpp.usda.gov/dietaryguidelines.htm Review the Executive Summary of the 2010 Dietary Guidelines for Americans for detailed information: http://www.cnpp.usda.gov/Publications/DietaryGuidelines/ 2010/PolicyDoc/ExecSumm.pdf Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

MyPlate www.choosemyplate.gov Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

2011 MyPlate Introduced along with updating of USDA food patterns supporting the 2010 Dietary Guidelines for Americans Different shape to help grab consumers’ attention with a new visual cue Icon that serves as a reminder for healthy eating, not intended to provide specific messages Visual is linked to food and is a familiar mealtime symbol in consumers’ minds, as identified through testing “My” continues the personalization approach from MyPyramid Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

‘Choose MyPlate’ Tips (Each topic has 10 tips to promote healthy choices) Add More Vegetables to Your Day Focus on Fruits Make Half Your Grains Whole Got Your Dairy Today? With Protein Foods, Variety Is Key Build a Healthy Meal Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

More Tips. . . http://www.choosemyplate.gov/tipsresources/tentips.html Healthy Eating for Vegetarians Smart Shopping for Veggies and Fruits Liven up Your Meals With Vegetables and Fruits Kid-Friendly Veggies and Fruits Be a Healthy Role Model for Children Cut Back on Your Kid's Sweet Treats Salt and Sodium Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

SoFAS 2010 Dietary Guidelines offer specific advice on reducing calories from Solid Fats SoFAS Added Sugars See Figure 2.7 for examples Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

USDA Food Pattern Food pattern used to plan menus for school foodservice, correctional facilities and healthcare facilities. www.fns.usda.gov/cnd/menu/menu_planning.doc Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Healthy People 2020 National objectives for promoting health and preventing disease. 38 categories of objectives www.healthypeople.gov Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Carbohydrate 60% of daily calories 50% coming from complex carbohydrates: starch and fiber Fiber guideline is 20 – 35 grams daily Use sugars only in moderation Be prepared to help clients choose carbohydrates wisely Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Fats No more than 30% of daily calories < 10% of total calories as saturated fats Avoid trans-fats Cholesterol intake is < 300 mg. daily Increase omega-3 fatty acids, specifically by increasing your intake of fish Select lean cuts of meat Prepare meats other than by frying Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Protein Provides energy and essential amino acids 0.8 g. of protein / kg. of body weight High quality proteins come from animal sources No benefit from eating additional protein Can add excessive fat and calories Vegetarians should consume complimentary protein sources to ensure intake of essential amino acids Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Dietary Reference Intakes (DRIs) Four types of reference values: Estimated Average Requirement (EAR) – setting a benchmark for baseline nutrient requirements Recommended Dietary Allowance (RDA) – amount of a nutrient adequate to meet nutrient needs of healthy persons. Adequate Intake (AI) – a scientific judgment about the adequacy of a nutrient when research is lacking Tolerable Upper Intake Level (UL) – maximum level of a daily nutrient intake unlikely to pose risks of adverse health Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Fluids Water is an essential nutrient Lose approximately 10 cups per day 8-10 8 oz. glasses of water per day often recommended Approximately 20% of our water intake comes from fluids in our foods Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Food or Supplements Real food is always preferred Room for utilizing supplements when warranted Supplementation of certain nutrients is common Iron Calcium Vitamin D Supplements are not ‘Replacements’ Be certain the guidance you use is based on science and research – not popular media Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Phytochemicals and Functional Foods New frontier of exciting nutrition research and information Antioxidants Related to overall health benefits when consumed in antioxidant rich foods Less conclusive indication of health benefits when utilizing an antioxidant rich supplement. Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2

Skill Development Calcium is a nutrient that is commonly deficient. List at least five foods that are good or excellent sources of calcium Iron is also a nutrient that is commonly deficient. List at least five foods that are good or excellent sources of iron Nutrition Concepts & MNT • Identify Nutrition Concepts• Learning Plan 2