Eating for the Health of It Gwenn M. Snow, MS, RD Health Program Specialist I UNR Department of Nutrition

Presentation Overview Diet and Disease Relationships Dietary Guidance –Dietary Guidelines for Americans, 2005 Diet Planning Tools –USDA’s Food Guide Pyramid –Nutrition Information in Food Labels Balance, Variety, and Moderation

Prevalence of Chronic Disease Chronic diseases –7 of 10 deaths in the US –75% of medical care expenditures 400,000 deaths attributable to physical inactivity and unhealthy eating Diseases with Dietary Associations Obesity Cancer Cardiovascular disease Diabetes Hypertension Osteoporosis Osteoarthritis

Changes in Obesity Prevalence in the US

Basic Nutrition in a Nutshell Aim for Nutrient Dense Foods –Macronutrients (protein, fat, carbohydrates) –Vitamins/Minerals –Fiber –Phytochemicals “All Foods Can Fit” –Balance –Variety –Moderation Calories In = Calories Out Limit Intake of Empty Calories To Lose Weight: –Eat Less, Move More

Dietary Guidelines for Americans, Background DGA Revised Every 5 Years Designed to Promote Health and Reduce Risk of Chronic Disease Basis for Public Policy, Nutrition/Food Assistance Programs, and Nutrition Education Science-Based Dietary Advice for Healthy Americans >2 years old

Dietary Guidelines for Americans, 2005: Major Points Released January 2005 Stronger Emphasis –Reducing calorie consumption –Increasing physical activity –“Nutrient-dense” foods and beverages Variety Among Vegetable Subgroups - Dark green- Starchy vegetables - Orange, red, purple- Other vegetables - Legumes Whole Grain Foods –Quantified recommendation (at least 3, 1 oz servings/day) Dairy Foods –Increased recommendation (from 2 to 3 servings/day)

USDA’s Food Guide Pyramid The Food Guide Pyramid is a visual tool to help people choose what and how much to eat each day Foods are divided into groups on the basis of nutrients provided Foods in one group cannot replace foods in another group No one food group is more important than another group

Pyramid Servings Each of the food groups contains a range of servings –Minimum number of servings = 1,600 calories (moderate fat, sugar) –Maximum number of servings = 2,800 calories (moderate fat, sugar) Eating the minimum number of servings from each food group provides the nutrients necessary for good health

Pyramid Servings: Bread, Cereal, Rice, & Pasta Group Recommended number of servings = 6 – 11 Serving size: 1 slice bread; 1 oz dry cereal; ½ c cooked cereal, rice, or pasta Mean Number of Daily Servings y.o y.o.All adults (≥ 20 y.o.) Males9.2 (1.1)8.7 (1.1)7.9 (1.1) Females6.3 (0.9)5.9 (0.8)5.5 (0.9) NOTE: Number of servings in parenthesis are from whole grains

Pyramid Servings: Vegetable Group Recommended number of servings: 3 – 5 Serving size: 1 c raw leafy vege; ½ c other vege, raw or cooked; ¾ c vege juice Mean Number of Daily Servings y.o y.o.All adults (≥ 20 y.o.) Males3.7 (1.7)4.3 (1.7)4.1 (1.4) Females2.7 (1.2)3.0 (1.0)3.1 (0.8) NOTE: Number of servings in parenthesis are from white potatoes

Pyramid Servings: Fruit Group Recommended number of servings: 2 – 4 Serving size: 1 med apple, orange, or banana; ½ c chopped, cooked, canned fruit; ¾ c fruit juice Mean Number of Daily Servings y.o y.o.All adults (≥ 20 y.o.) Males Females

Pyramid Servings: Milk, Yogurt, and Cheese Group Recommended number of servings: Serving size: 1 c milk or yogurt; 1 ½ oz natural cheese; 2 oz processed cheese Mean Number of Daily Servings y.o y.o.All adults (≥ 20 y.o.) Males Females

Pyramid Servings: Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group Recommended number of servings: 5 – 7 oz Serving size: 1 oz (One 3-oz portion of cooked meat = the size of a deck of cards) Mean Number of Daily Servings y.o y.o.All adults (≥ 20 y.o.) Males Females

Nutrition Information on Food Labels Health Claims Ingredient Lists Nutrient Claims Nutrition Facts Percent Daily Values

Food Labels: Qualified Health Claims Statements Describing Foods/Nutrients Associated with Chronic Disease Risk “As part of an overall healthy diet” –Monounsaturated fats and coronary heart disease* –Calcium and osteoporosis –Dietary fat and cancer –Dietary saturated fat and cholesterol and coronary heart disease –Dietary soluble fiber, such as that found in whole oats and psyllium seed husk, and coronary heart disease –Fiber-containing grain products, fruits, and vegetables and cancer –Folate and neural tube birth defects –Fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease –Sodium and hypertension

Food Labels: Using Ingredient Lists Ingredients are listed by descending order of weight Useful for people with food allergies or sensitivities Margarines: Choose those with water or liquid vegetable oil as the first ingredient Breads/Cereals: Choose those with the word “whole” as the first ingredient

Food Labels: Nutrient Claims Nutrient ClaimDefinition High20% DV or more of specified nutrient Good source10 – 19% DV of specified nutrient Low fat3 g or less fat per serving Low sodium140 mg or less sodium per serving

Food Labels: Using Nutrition Facts Evaluate the healthfulness of individual foods Compare similar foods Assess how a food fits into one day’s worth of meals/snacks What you need to know: Serving size –Household measurements –Grams Number of servings per container

Nutrition Facts: Mandatory Nutrients Calories Calories from fat Total fat Saturated fat Cholesterol Sodium Total Carbohydrate Dietary fiber Sugars Protein Vitamin A Vitamin C Calcium Iron

Nutrition Facts: Percent Daily Values Based on the amount of food eaten in one day –Assuming a 2000 calorie diet Show how a single food fits into one day’s worth of eating Useful tool for comparing foods To use, think of it as having a dollar to spend every day – for each nutrient

Percent Daily Values: Getting Your “Dollars’ Worth” Every day, aim for 100% DV of these nutrients: Vitamin A Vitamin C Calcium Iron

Percent Daily Values: Watching Your “Nutrient Budget” Every day, keep these nutrients at 100% DV or less: Total fat Saturated fat Cholesterol Sodium

Healthful Eating with the Food Guide Pyramid and Percent Daily Values Balance –Between food groups –Nutritional adequacy of total diet Variety –Between food groups –Within food groups “Nutrient density” Moderation –Portion sizes –Fats, oils, and sweets

Balance: It All Adds Up, 1

Balance: It All Adds Up, 2

Balance: It All Adds Up, 3

Balance: It All Adds Up, 4

Balance: It All Adds Up, 5

Variety: Nutrient Density, Breakfast White toast with 1 tsp jelly compared to ½ cup oatmeal, with ½ cup 1% milk, 2 tbsp raisins, and 1 tsp sugar

Variety: Nutrient Density, Lunch, 1 1 c chicken soup with 4 saltines compared to ½ tuna sandwich

Variety: Nutrient Density, Lunch, 2 Adding a slice of tomato adds Vitamins A and C with little change in calories

Variety: Nutrient Density, Milk

Variety: Nutrient Density, Lettuce

Variety: Nutrient Density, Frozen Dessert

Moderation: Big Mac/Large Fry and Daily Sodium Allowance

Moderation: Big Mac/Large Fry and Daily Fat Allowance

Moderation: Nutrient Content of Select Starbucks Beverages

Effects of Changes in Energy Intake (1 Year) 1 pound = 3,500 Calories (kilocalories) 100 kcal/day for one year = 36,500 kcals 36,500 kcals/year ÷ 3,500 kcals/pound = pounds per year Kcal content of foods/beverages –Chocolate chip cookie (2 ¼“ dia) = 78 kcals –Carbonated beverage (12 oz) = 155 kcals (13 kcals/oz) –Small banana = 90 kcals

Moderation: Serving Size vs Portion Size

Summing It Up Every food choice counts Balancing food choices helps to insure a diet rich in nutrients When faced with a variety of choices, opt for nutrient-dense foods/beverages Practice moderation in food choices and portion sizes With knowledge and planning, all foods can fit into an overall healthful diet!