Planning a Healthy Diet Chapter 2

MyPyramid: Steps to a Healthier You

Fig. 2-3, p. 45 The multiple colors of the pyramid illustrate variety: each color represents one of the five food groups, plus one for oils. Different widths of colors suggest the proportional contribution of each food group to a healthy diet. The name, slogan, and website present a personalized approach. A person climbing steps reminds consumers to be physically active each day. The narrow slivers of color at the top imply moderation in foods rich in solid fats and added sugars. The wide bottom represents nutrient- dense foods that should make up the bulk of the diet. Greater intakes of grains, vegetables, fruits, and milk are encouraged by the width of orange, green, red, and blue, respectively. GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

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Mediterranean

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MyPyramid: Steps to a Healthier You

Principles and Guidelines  Adequacy  Sufficient energy  Adequate nutrients for healthy people  Balance  Enough but not too much  kCalorie (energy) control  Energy in = energy out  High nutrient density foods

Principles and Guidelines  Nutrient density  The most nutrients for the fewest calories  Low-nutrient density foods  Moderation  Food selections – low in fat & added sugars  Variety  Among and within food groups  Benefits of a varied diet

Principles and Guidelines  Dietary Guidelines for Americans  Science-based advice  Promote health and reduce chronic diseases  Nine areas of recommendation, covering  Diet  Physical activity

Diet-Planning Guides  Need tools and knowledge to plan an ideal diet  USDA Food Guide  Five major food groups  Recommended daily amounts for each group  Notable nutrients  Serving equivalents  Nutrient density

Diet-Planning Guides

 USDA Food Guide  Notable nutrients  Key nutrients of each food group  Allows for flexibility in diet plan  Greater encouragement of some food groups  Discretionary kcalorie allowance  Difference between kcalories supplied and those needed  Added sugars and fats

Diet-Planning Guides  USDA Food Guide  Serving equivalents  Fruits, vegetables, milk = cups  Grains and meats = ounces  Mixtures of foods  Vegetarians  Can still use USDA Food Guide  Ethnic food choices

Diet-Planning Guides  USDA Food Guide  MyPyramid –  Educational tool  Combines USDA Food Guide and Dietary Guidelines  Allows for personal planning  Pyramid shortcomings  Healthy Eating Index

Diet-Planning Guides  Exchange lists  Help in achieving kcalorie control and moderation  Sorting of foods  Energy-nutrient contents  Examples

Diet-Planning Guides  Putting the plan into action  Familiarize yourself with each food group  Grocery shopping  Consider foods you enjoy  Make improvements little by little  Processed foods  Disadvantages  Advantages

Diet-Planning Guides – Grocery Shopping  Grains  Whole-grain products  Fortification & enrichment  Vegetables  Fresh vs. canned or frozen  Milk  Fruits  Colors  Fruit juices  Meat, fish, & poultry  Lean cuts  Portion sizes  Cooking techniques

Diet-Planning Guides

Food Labels  Reasons for food label use  Product not required to have food labels  Voluntary use of labels  Restaurant food labeling  Portion sizes

Food Labels

Fig. 2-9a, p. 54 The name and address of the manufacturer, packer, or distributor The common or usual product name Approved nutrient claims if the product meets specified criteria The net contents in weight, measure, or count Approved health claims stated in terms of the total diet

Food Labels  Ingredient list  Listing of all ingredients  Descending order of predominance by weight  Serving sizes  Food and Drug Administration (FDA) role  Adjust calculations according to amount consumed  Sizes listed vs. USDA Food Guide sizes

Food Labels  Nutrition Facts  Quantities and Daily Values  Required information  Total food energy; food energy from fat  Total fat; saturated fat; trans fat; cholesterol  Sodium  Total carbohydrate; dietary fiber; sugars  Protein  Vitamins A & C; iron; calcium

Food Labels  Daily Values  Expressed as percentage  Relationship to health  “Ballpark” estimate of contribution to total diet  Based on 2000 kcalories per day  Nutrient claims  Meet FDA definitions

Food Labels  Health claims  Need for scientific evidence  FDA report card  Structure-function claims  Made without FDA approval  Consumer education  Coordination of USDA Food Guide, Dietary Guidelines, and food labels

Table 2-11, p. 58

Food Labels

Vegetarian Diets

Healthy Food Choices  Vegetarian diets  Lower risk of mortality from several chronic diseases  Nutritionally sound choices  Variety is key to nutritional adequacy  Macrobiotic diet  Way of life, not just a meal plan

Vegetarian Diets  Dietary choices fall along a continuum  No foods of animal origin to few restrictions  Part-time vegetarians or flexitarians  Motivations for choosing vegetarian diets  Vegetarian classifications  Foods excluded from diet

Health Benefits of Vegetarian Diets  Vegetarian lifestyle factors  Tobacco, drugs, alcohol, physical activity  Limitations of research  Weight control  Blood pressure  Heart disease  Cancer  Other diseases

Vegetarian Diet Planning  Task  Use variety of foods within an energy allowance that maintains a healthy body weight  MyPyramid  Vegetarian food pyramid  Vegetarian food guides  Help ensure adequate intakes of key nutrients

Vegetarian Diet Planning  Protein  Sources  Requirements  Iron  RDA is higher  Absorption  Zinc  Calcium  Food choices  Vitamin B 12  Only in animal- derived foods  Vitamin D  Omega-3 fatty acids