1. Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus Chapter 2

2. Learning Objectives Distinguish between dietary recommendations and food guides and give an example of a food guide. Discuss four nutrition messages that accompany MyPlate and identify how much food from each food group is allowed on a 2,000 kcalorie level using MyPlate. Identify what counts as 1 cup of vegetables or 1 cup of fruit. Give two benefits of eating lots of vegetables and fruit, and three tips to help you eat more vegetables and fruit. List serving sizes for grains, name three whole-grain foods, and explain the benefits of whole grains and how many you should eat daily. Identify foods/beverages and serving sizes in the dairy group and give the number of cups of dairy adults need each day and the nutrients provided. Identify foods and serving sizes for 1 ounce of protein foods including lean choices and choices high in saturated fat and cholesterol, and guidelines for eating seafood. Explain the concept of empty kcalorie foods as related to MyPlate, give five examples of foods containing solid fats and/or added sugar as well as healthier options, and explain how MyPlate treats oils.

3. Learning Objectives Discuss the two overarching concepts of the Dietary Guidelines for Americans, 2010. Use BMI to determine if someone is overweight or obese, explain how kcalorie imbalance can cause overweight and obesity, and list five tips to help overweight/obese individuals manage their weight. Identify foods and food components that are consumed in excessive amounts and foods/nutrients to increase. Identify foods high in sodium, and explain how to reduce your consumption of sodium and why it is important. Give examples of how you can replace foods high in saturated fat and/or trans fats with foods rich in monounsaturated and polyunsaturated fat and why it is important to do. Define moderate alcohol consumption and give two examples of nutrients of concern in the American diet. Plan and evaluate menus using MyPlate and the Dietary Guidelines for Americans, 2010. Read and interpret information on a food label including the Nutrition Facts label, discuss the relationship between portion size on food labels and portions in MyPlate, and identify everyday objects that can help you visualize portion sizes.

4. © 2013 John Wiley & Sons, Inc. All rights reserved. Introduction to Dietary Recommendations & Food Guides Dietary Recommendations Guidelines that discuss food groups, foods, and nutrients to eat for optimal health. Food Guides Guidelines that tell us the kinds and amounts of foods to make a nutritionally adequate diet.

5. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate—A USDA Food Guide

6. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate: Introduction MyPlate translates the principles of the 2010 Dietary Guidelines and other nutritional standards to assist Americans in making healthier food choices MyPlate expects you to choose foods from the food groups that are in their most nutrient-dense forms—in other words, lean or low-fat, with no added sugars, 5 Food Groups Also an allowance for oils and empty kcalories.

7. © 2013 John Wiley & Sons, Inc. All rights reserved.

8. MyPlate 2000 Kcalorie Eating Pattern 6 ounce equivalents of grains 2.5 cups of vegetables 2 cups of fruit 3 cups of milk or equivalent 5.5 ounce equivalents of lean meat/beans 6 teaspoons of oil 258 empty kcalories

9. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate Nutrition Messages Balancing Kcalories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1 percent) milk. 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.

10. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate: Introduction and Vegetable and Fruit Groups Five subgroups ◦ Dark green veggies: 1.5 cups / week  Romaine, broccoli, spinach, collard greens, ◦ Red and orange veggies: 5.5 cups / week  Tomatoes, carrots, sweet potatoes, squash ◦ Dry beans and peas: 1.5 cups / week  Kidney, pinto, lentils, black-eyed peas ◦ Starchy veggies: 5 cups / week  Potatoes, corn, peas ◦ Other veggies: 4 cups / week  Onion, celery, cucumber, bell peppers, mushrooms

11. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate Vegetable Group Serving Sizes Vegetable recommendations are given in cups. 1 cup of raw or cooked vegetables or vegetable juice is considered as 1 cup from the vegetable group. 2 cups of raw leafy greens are considered to be 1 cup from the veggie group. Nutrients Dietary fiber helps lower risk of heart disease. Vitamin A keeps eyes and skin healthy. Vitamin C helps healing and keeps teeth and gums healthy. Folate helps make new cells. Potassium maintains healthy blood pressure.

12. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate Fruit Group At the 2,000 kcal level, you need 2 cups of fruit: 1 cup of fruit is equal to: ◦ 1 cup of fruit or 100 percent fruit juice** ◦ ½ cup dried fruit ◦ 1 small apple ◦ 1 large banana ◦ 1 large orange ◦ 32 seedless grapes ◦ 1 medium pear Naturally low in kcalories, fat, and sodium No cholesterol Important sources of vitamin C, potassium, folate, and dietary fiber Eat whole fruit rather than fruit juice most of the time.

13. © 2013 John Wiley & Sons, Inc. All rights reserved. Why should you eat lots of veggies and fruits? 1. They are associated with a reduced risk of cardiovascular disease (heart attack and stroke). 2. Some veggies and fruits may be protective against certain types of cancer (antioxidants) 3. Most are low in kcalories (some are negative kcalories) 4. Most contribute nutrients that we don’t get enough of: folate, magnesium, potassium, dietary fiber, vitamins A and C.

14. © 2013 John Wiley & Sons, Inc. All rights reserved. Whole grains contain the fiber-rich bran and the vitamin-rich germ. Examples : ◦ Whole wheat, Brown rice, Whole-wheat bread, Wheaties, Oatmeal If the bran and germ are removed, the grain is a refined or milled grain. Examples : ◦ White flour, White rice, White, bread, Corn flakes, Most baked goods MyPlate: Grain, Dairy, and Protein Groups

15. © 2013 John Wiley & Sons, Inc. All rights reserved. Whole Grains Whole wheat flour has more... ◦ Fiber ◦ Vitamin E ◦ Vitamin B 6 ◦ Magnesium ◦ Zinc ◦ Potassium By federal law, refined grains are enriched with five nutrients that are lost in processing: ◦ Thiamin ◦ Riboflavin ◦ Niacin ◦ Folate ◦ Iron

16. © 2013 John Wiley & Sons, Inc. All rights reserved. Grains Serving Sizes At 2,000 kcal, you need 6 ounce-equivalents daily and at least half should be whole grain. 1 ounce equivalent = ◦ 1 slice bread ◦ 1 cup ready-to-eat cereal ◦ 1 small muffin ◦ ½ cup cooked rice, pasta, or cereal ◦ ½ English muffin or hamburger roll

17. © 2013 John Wiley & Sons, Inc. All rights reserved. Make half of your grains whole grain!

18. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutritional Benefits of Grains B vitamins thiamin, riboflavin, and niacin help the body release energy from protein, fat, and carbohydrates. B vitamins also are needed for a healthy nervous system. Iron is used to carry oxygen in the blood. Whole grains are sources of magnesium (bones) and selenium (immune system).

19. © 2013 John Wiley & Sons, Inc. All rights reserved. Dairy Group Includes milk, cheese, fortified soymilk Most choices should be fat-free or low-fat Does not include foods with little calcium ◦ such as cream cheese, cream, butter Nutrients ◦ Calcium (bones and teeth) ◦ Vitamin D (bones) ◦ Vitamin A (eyes) ◦ Potassium (healthy blood pressure) ◦ Protein (build body)

20. © 2013 John Wiley & Sons, Inc. All rights reserved. 1 cup of milk or calcium-fortified soymilk is equal to: 1 cup yogurt 1-1/2 ounces hard cheese 1/3 cup shredded cheese 2 ounces American cheese ½ cup ricotta cheese 2 cups cottage cheese

21. © 2013 John Wiley & Sons, Inc. All rights reserved. Foods in Protein Group Lean beef cuts: ◦ round steaks and roast, top loin, top sirloin, and chuck shoulder and arm roasts, extra lean ground beef—at least 90 percent lean Lean pork cuts: ◦ pork loin, tenderloin, center loin, ham Boneless skinless chicken/turkey breast Eggs Legumes: ◦ Beans, peas, and lentils Nuts and seeds Soy products Nutrients ◦ Protein ◦ B vitamins (niacin, thiamin, riboflavin, B 6 ) ◦ Vitamin E ◦ Iron

22. © 2013 John Wiley & Sons, Inc. All rights reserved. 1 ounce of meat, poultry, or fish = ¼ cup cooked dry beans 1 egg 2 tablespoon of peanut butter ½ ounce of nuts or seeds ¼ cup of tofu 2 tablespoons of hummus ½ soy or bean burger patty

23. © 2013 John Wiley & Sons, Inc. All rights reserved. MyPlate: Empty Kcalories and Oils Solid fats ◦ Found naturally in foods such as beef or whole milk ◦ Also:  Butter  Stick margarine  Shortening  Beef and chicken fat  Hydrogenated fats Added sugars ◦ Such as white sugar or high fructose corn syrup ◦ Found in soda, cookies, candy, etc. ◦ Also added to foods or beverages at the table Empty kcaloies are those from foods that contain little to no nutritional value

24. © 2013 John Wiley & Sons, Inc. All rights reserved. Major Sources of Empty Kcalories Cakes, cookies, pastries, and donuts (contain both solid fat and added sugars) Sodas, energy drinks, sports drinks, and fruit drinks (contain added sugars) Cheese and pizza (contains solid fat) Ice cream (contains both solid fat and added sugars) Sausages, hot dogs, bacon, and ribs (contain solid fat)

25. © 2013 John Wiley & Sons, Inc. All rights reserved. Major Sources of Empty Kcalories Foods with some empty calories Sweetened applesauce (contains added sugars) 75% lean ground beef (contains solid fats) Fried chicken (contains solid fats from frying and the skin) Sugar-sweetened cereals (contain added sugars) Whole milk (contains solid fats) Foods with few or no empty calories Unsweetened applesauce 90% lean ground beef Baked chicken breast without skin Unsweetened cereals Fat-free milk

26. © 2013 John Wiley & Sons, Inc. All rights reserved. Oils Not a food group—a 2,000 kcalorie diet allows for 6 teaspoons of oil each day. Includes vegetable oils (except palm, palm kernel, and coconut oils) and: ◦ Oils is found in olives, nuts, avocados, and seafood. ◦ Oil is used to make mayonnaise, oil-based salad dressings, and soft margarine with no trans fats.

27. © 2013 John Wiley & Sons, Inc. All rights reserved. Dietary Guidelines for Americans: Introduction and Weight Control Makes recommendations for healthy eating for anyone over 2 years old to: ◦ Promote health ◦ Reduce risk of chronic diseases ◦ Reduce number of people who are overweight/obese Many DGA recommendations focus on: ◦ Maintaining kcalorie balance over time to achieve and maintain a healthy weight ◦ Consuming nutrient-dense foods and beverages

28. © 2013 John Wiley & Sons, Inc. All rights reserved. Categories of recommendations: 1. Balancing kcalories to manage weight 2. Foods and food components to reduce 3. Foods and nutrients to increase 4. Building healthy eating patterns Dietary Guidelines for Americans, 2010

29. © 2013 John Wiley & Sons, Inc. All rights reserved. Body Mass Index Uses a persons height and weight to indicate body fat on most people ◦ Less than 18.5 = underweight ◦ Between 18.5 and 24.9 = normal weight ◦ Between 25.0 and 29.9 = overweight ◦ Over 30.0 = obese Its important to note that BMI alone does not give true results ◦ It does not account for high muscle mass (considered this obese)

30. © 2013 John Wiley & Sons, Inc. All rights reserved. Kcalories in must equal kcalories out. Kcalories in: ◦ Food ◦ Beverages Kcalories out: ◦ Physical activity ◦ Body functions To curb the obesity epidemic, Americans must burn more kcalories than they consume.

31. © 2013 John Wiley & Sons, Inc. All rights reserved. How to Control Kcalorie Intake and Manage Body Weight 1. Increase intake of whole grains, vegetables, and fruits. 2. Reduce intake of sugar-sweetened beverages. 3. Focus on the total number of kcalories consumed. 4. Monitor food intake. 5. Monitor kcalorie intake from alcohol. 6. Prepare, serve, and eat smaller portions, especially those foods high in kcalories. 7. Eat a nutrient-dense breakfast. 8. When eating out, order a small option, share a meal, and check kcalories. 9. Limit screen time. 10. Be physically active—adults need 150 minutes of moderate-intensity aerobic activity each week.

32. © 2013 John Wiley & Sons, Inc. All rights reserved. Where does all the sodium/salt we eat come from? Natural sodium content of unprocessed foods: 10 percent Salt added at the table and in cooking: 5 to 10 percent Sodium/salt added to processed foods by manufacturers: 75 percent Too much sodium contributes to high blood pressure.

33. © 2013 John Wiley & Sons, Inc. All rights reserved. Reduce Saturated and Trans Fats Three types of fatty acids ◦ Saturated ◦ Monounsaturated ◦ Polyunsaturated The types of fatty acids you eat are more important in influencing your risk of cardiovascular disease than is the total amount of fat in the diet. Animal fats tend to have a higher proportion of saturated fatty acids (seafood being the exception). Plant foods tend to have more monounsaturated and polyunsaturated fatty acids (coconut, palm, and palm kernel oil being the exceptions).

34. © 2013 John Wiley & Sons, Inc. All rights reserved. Reduce Saturated, Trans Fat, and Alcohol Saturated fat and trans fat both raise “bad” cholesterol levels in the blood (called LDL), which then increases the risk for heart disease. Trans fat is found in some commercial baked goods, fried foods, shortenings, and margarines. Alcohol may have beneficial effects when consumed in moderation: ◦ One drink/day women ◦ Two drinks/day men

35. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrients of Concern in American Diet

36. © 2013 John Wiley & Sons, Inc. All rights reserved. Food Labels 36 Required on Labels: Food name Ingredient list Net weight Name and address of manufacturer Nutrition facts

37. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrition Facts 37 Daily Value: A set of nutrient- intake values developed by the Food and Drug Administration that are used as a reference for expressing nutrient content on nutrition labels.

38. © 2013 John Wiley & Sons, Inc. All rights reserved. Nutrient Claims Nutrient content claims must follow legal definitions, regulated by the FDA. Claims on food labels describe the nutrient composition of a food. Examples: ◦ Low calorie—40 kcal or less ◦ Low fat—3 grams or less of fat ◦ High in…—20 percent or more of Daily Value Just because a packaging suggests “------free” does not always mean there is no fat, sugar, sodium, etc If the packaging suggests “fresh” this means there was minimal processing and no added preservatives 38

39. © 2013 John Wiley & Sons, Inc. All rights reserved. Health Claims Claims on food labels that state certain foods or food substances—as part of an overall healthy diet—may reduce the risk of certain diseases. Must be approved by FDA. Example: “Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.” ◦ This claim may be put on foods that meet the criteria for low sodium (140 mg sodium or less). 39

40. © 2013 John Wiley & Sons, Inc. All rights reserved. Portion Size Comparisons Portion sizes in MyPlate do not always match the serving sizes on food labels. ◦ With smaller portion sizes on food labels, foods seem more nutritious then they really are Food labels allow consumers to compare the nutrients in two products. Portion sizes in the United States have been steadily increasing. 40

41. © 2013 John Wiley & Sons, Inc. All rights reserved.