1. A Healthful Diet The ABC’s and DMV’s of healthy eating.

2. Diet Defined Diet refers to the pattern of food consumption followed by an individual. Diet refers to the pattern of food consumption followed by an individual. Your diet can include both healthy and unhealthy eating behaviors. Your diet can include both healthy and unhealthy eating behaviors. Dieting refers to changing one’s usual pattern of eating. Often dieting includes reduction of unhealthy nutrients like saturated fats, sodium, or sugar. Dieting refers to changing one’s usual pattern of eating. Often dieting includes reduction of unhealthy nutrients like saturated fats, sodium, or sugar.

3. Nutrition Terms Calorie Needs (see handout) Calorie Needs (see handout) Basal Metabolic Rate (BMR)—energy required for basic life functions (ex. Breathing, digestion, cell growth, circulation) Basal Metabolic Rate (BMR)—energy required for basic life functions (ex. Breathing, digestion, cell growth, circulation) Recommended calorie intake Recommended calorie intake Body Mass Index(BMI) Body Mass Index(BMI) % Daily Value % Daily Value

4. BMR-Example Convert weight (lbs  kg) and height (in  cm) For men: BMR = 10 x wt (kg) + 6.25 x ht (cm) – 5 x age (yrs) + 5 For women: BMR = 10 x wt (kg) + 6.25 x ht (cm) – 5 x age (yrs) – 161 Ex: 38 yr female, 125 lbs, 5’5” (125 lbs  56.8kg 65in  165.1 cm) BMR = 10 x 56.8kg + 6.25 x 165.1 cm –(5 x 38yrs) - 161 568 + 1031.9 – 190 – 161 568 + 1031.9 – 190 – 161 1248.9  1249kcal

5. Recommended Calorie intake BMR x activity level (see handout) BMR x activity level (see handout) Activity levels: ____________, ___________, ____________, _________. Activity levels: ____________, ___________, ____________, _________. Example: 1249 kcal x 1.55 = 1936 kcal/day Example: 1249 kcal x 1.55 = 1936 kcal/day Many websites will calculate your BMR and/or calorie needs---final numbers may be off due to rounding, less accurate calculations……

6. Body Mass Index Another measure of overall health— comparison of height to weight. Another measure of overall health— comparison of height to weight. BMI Chart BMI Chart BMI Chart BMI Chart Find height and weight Find height and weight Categories: Categories: Criticisms about using BMI: Criticisms about using BMI: Does not factor fat vs. muscle Does not factor fat vs. muscle N/A if under 5ft tall or over 6ft 4in tall N/A if under 5ft tall or over 6ft 4in tall Inaccurate for many people Inaccurate for many people

7. % Daily Value (%DV) How do you know if something is a good source of a vitamin or mineral? How do you know if something is a good source of a vitamin or mineral? % Daily Value—How much of your total daily need is found in that food? % Daily Value—How much of your total daily need is found in that food? mg nutrient in food / daily need of nutrient x 100% Poor  <5% DV Good  5-20%DV Excellent  > 21%DV

8. The ABC’s and DMV of Healthy Eating Patterns Six concepts can help you to improve your diet. Six concepts can help you to improve your diet. ABC: Adequacy, Balance, Calorie control ABC: Adequacy, Balance, Calorie control DMV: Dense with nutrients, Moderation, and Variety. DMV: Dense with nutrients, Moderation, and Variety. Small changes in eating patterns can cause great benefits in long term health. Small changes in eating patterns can cause great benefits in long term health.

9. A: Adequacy Adequacy: your diet provides enough of each of the 6 nutrients (carbohydrates, protein, fat, vitamins, minerals, and water) essential for maintaining good health. Adequacy: your diet provides enough of each of the 6 nutrients (carbohydrates, protein, fat, vitamins, minerals, and water) essential for maintaining good health. If your body does not provide enough nutrients deficiencies could result. If your body does not provide enough nutrients deficiencies could result. Remember that some nutrients are stored in the body (protein, fat, calcium) and others must be replaced each day (carbohydrates, iron, vitamin C & others) Remember that some nutrients are stored in the body (protein, fat, calcium) and others must be replaced each day (carbohydrates, iron, vitamin C & others)

10. Energy Yielding Nutrient Components of a Healthful Diet Your diet should be comprised of approximately 60% carbohydrate foods (fruits, vegetables, and grains), 15% protein (meat, dairy, beans, nuts), and 25% fat (meat, dairy, nuts).

11. Reflection—Bean Nachos Define Adequacy. Identify one specific nutrient that you would expect to find in high amounts in each ingredient. ( Do NOT use CHO, Pro, Fat, Vit, Min or water)

12. B: Balance Balance: your diet does not overemphasize any food type or nutrient at the expense of another. Your diet contains a balance from My Plate. Balance: your diet does not overemphasize any food type or nutrient at the expense of another. Your diet contains a balance from My Plate. Too much or too little of one nutrient may cause health problems. Too much or too little of one nutrient may cause health problems. Too much of a nutrient may cause a deficiency in consumption or absorption of other nutrients. Too much of a nutrient may cause a deficiency in consumption or absorption of other nutrients.

13. C: Calorie Control Calorie Control: your diet supplies enough calories to maintain your weight, not too much or too little. Calorie Control: your diet supplies enough calories to maintain your weight, not too much or too little. Foods should be selected to balance each other in total calorie content. Foods should be selected to balance each other in total calorie content. For example if you wish to eat a sweet food with excess calories then you should choose a meal that is low in calories but high in nutrients. For example if you wish to eat a sweet food with excess calories then you should choose a meal that is low in calories but high in nutrients. The four slices of bread and ½ of a blueberry muffin both have 200 calories

14. D: Dense with Nutrients Dense with nutrients: or nutrient dense foods, are those that provide a lot of nutrients but relatively few calories. Dense with nutrients: or nutrient dense foods, are those that provide a lot of nutrients but relatively few calories. Examples of nutrient dense foods are spinach, broccoli, beans, small white fish, oranges, green pepper, skim milk, cottage cheese, light meat of poultry, watermelon. Examples of nutrient dense foods are spinach, broccoli, beans, small white fish, oranges, green pepper, skim milk, cottage cheese, light meat of poultry, watermelon. Whole unprocessed foods tend to be more nutrient dense than prepared processed foods. Whole unprocessed foods tend to be more nutrient dense than prepared processed foods.

15. M: Moderation Moderation: your diet is relatively low in fat, sugar, and salt. Moderation: your diet is relatively low in fat, sugar, and salt. Too much fat, sugar, and salt in the diet are associated with many types of cancer, heart disease, obesity, diabetes, and high blood pressure. Too much fat, sugar, and salt in the diet are associated with many types of cancer, heart disease, obesity, diabetes, and high blood pressure. Moderation is best learned at a young age since it is easier to maintain a healthy habit than to create a new one. Moderation is best learned at a young age since it is easier to maintain a healthy habit than to create a new one. Foods to avoid include, candy, pastries, fried foods, red meats, pickled foods, and processed foods like microwave dinners. Foods to avoid include, candy, pastries, fried foods, red meats, pickled foods, and processed foods like microwave dinners.

16. V: Variety Variety: your diet provides a variety of different foods from each section of the MyPlate design. Variety: your diet provides a variety of different foods from each section of the MyPlate design. You eat many different types of fruits rather than just apples, grapes and bananas. You eat many different types of fruits rather than just apples, grapes and bananas. The more variety from each section you eat the better your changes are of getting enough of all the nutrients. The more variety from each section you eat the better your changes are of getting enough of all the nutrients. Variety helps to make foods interesting. Variety helps to make foods interesting.