Designing aHealthful Diet

Chapter 2

Test Yourself1. A healthful diet is made up predominantly of fruits

and vegetables. 2. All foods sold in the United States must display a

food label.3. MyPyramid is the graphic representation of the

USDA Food Guide and can be used by most Americans to design a healthful diet.

4. The Dietary Guidelines for Americans recommend that all Americans should consume alcohol sensibly.

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A Healthful Diet

A healthful diet provides the proper combination of energy and nutrients.

Provides enough energy, nutrients, fiber, and vitamins to maintain a person’s health.

A healthful diet is… Adequate Moderate Balanced Varied

A Healthful Diet is Moderate

Moderation refers to eating the right amounts of foods to maintain a healthful weight and optimize the body’s metabolic processes.

Do you think the portion sizes of the typical American diet is appropriate and follows the rule of “moderation”?

A Healthful Diet is Balanced

A balanced diet contains the combinations of foods to provide the proper proportion of nutrients.

A Healthful Diet is Varied

Variety refers to eating different foods from the different food groups on a regular basis.

Trying new foods on a regular basis to vary the diet.

Designing A Healthful Diet

The tools for designing a healthful diet may include:

Food LabelsDietary GuidelinesFood Guide PyramidDiet Plans

5 Primary Components Required on Food Labels

Food Labels

The FDA requires food labels on most products. These labels must include:1. A statement of identity2. Net contents of the package3. Ingredients list4. Manufacturer’s name and address 5. Nutrition information (Nutrition Facts

Panel)

Nutrition Facts Panel

The Nutrition Facts Panel contains the nutrition information required by the FDA.

This information can be used in planning a healthful diet.

Nutrition Facts Panel

1. Serving size and servings per container Serving sizes can be used to plan appropriate

amounts of food. Standardized serving sizes allow for

comparisons among similar products.2. Calories per serving and calories from fat per

serving This information can be used to determine if a

product is relatively high in fat.

Nutrition Facts Panel

3. List of nutrients Fat (total, saturated, trans) Cholesterol Sodium Carbohydrates Protein Some vitamins and minerals

Calcium, iron, vitamin A, vitamin C

Nutrition Facts Panel

4. Percent Daily Values (%DV) Tell how much a serving of food contributes to your

overall intake of the listed nutrients. Compare %DV between foods for any nutrient Based on

Reference Daily Intake (RDI) standards for foods with RDA (protein and vitamins)

Daily Reference Values (DRV) standards for foods without RDA (fiber, cholesterol, and saturated fats)

Nutrition Facts Panel

5. Footnote %DV are based on a 2,000 calorie diet Table illustrates the difference between a

2,000 calorie and 2,500 calorie diet Contains general dietary advice for all people May not be present on all food labels

Nutrition Facts PanelNutrition Claims

Must meet FDA approved definitions Examples: low-fat, sodium free May be helpful for choosing more healthful foods

A High confidenceSignificant scientific agreement

Applies to claims listed in Table 2.2No disclaimer needed

B Moderate confidenceEvidence is not conclusive

“although there is scientific evidence supporting the claim, the evidence is not conclusive”

C Low confidenceEvidence is limited and not conclusive

“Some scientific evidence suggests….however, FDA has determined that this evidence is limited and not conclusive”

D Extremely low confidenceLittle scientific evidence supporting this claim

“Very limited and preliminary scientific research suggests….FDA concludes that there is a little scientific evidence supporting this claim”

Dietary Guidelines

Dietary Guidelines for AmericansDeveloped by the U.S. Dept. of Agriculture and

U.S. Dept. of Health and Human ServicesGeneral advice for healthful diet and lifestyleUpdated every 5 yearsMost recent update was in 2005

Dietary Guidelines for Americans 2005

Practice Good Food Safety Techniques

Consume Alcohol in

Moderation

ConsumeAdequate Fruits and Vegetables

Watch Sodium Intake &

Consume Potassium- Rich Foods

Engage in Regular Physical Activity

Choose Fiber-Rich Whole

Grains

Maintain Ideal Body Weight

Moderate Fat Intake

Adequate Nutrients

Within Energy Needs

Dietary Guidelines for Americans 2005

• The 2005 Dietary Guidelines remain the current guidance until the 2010 Dietary Guidelines are published.

• www.cnpp.usda.gov/dietaryguidelines.htm

Adequate Nutrients within Calorie Needs

Key RecommendationsConsume a variety of nutrient-dense foodsChoose foods that are limited in saturated and

trans fats, cholesterol, added sugars, salt, and alcohol

Balanced eating patternsBalanced eating patterns:

USDA Food Guide (MyPyramid) DASH Eating Plan

Weight Management

Overweight or obese increases the risk for many chronic diseases:

Heart disease, diabetes, some cancers Key recommendations:

Maintain body weight within healthful range by balancing calories from foods and beverages with calories expended

Prevent weight gain… make small decreases in calorie intake and increase physical activity

Physical Activity

Key recommendationsRegular physical activities promote health,

psychological well-being, and healthful weightPhysical fitness include cardiovascular

conditioning, stretching exercises for flexibility, and resistance exercise

30-minutes daily minimum of moderate activity60-90 min./day on most days of the week to

prevent weight gain or promote weight loss

Food Groups to Encourage

A variety of fruits and vegetables Key nutrients: Vitamins A and C, beta caroteneSufficient amounts of fruits and vegetables

each day while staying within energy needsChoose a variety from 5 vegetable subgroups:

3 or more ounces/day of whole grain foods

3 cups/day of low-fat or fat-free milk or equivalent

Fats

Essential fatty acids and fat-soluble vitaminsEnergy denseDiets high in saturated fats, trans fats, and cholesterol increase blood cholesterol levels are a risk for heart diseaseKey recommendations:

Less than 10% of calories from saturated fat Less than 300 mg/day of cholesterol Trans fats should be as low as possible Total fats: 20-30% total calories (lean protein sources)

Carbohydrates

Important source of energy and essential nutrientsKey recommendations

Choose fiber-rich fruits, vegetables, whole grains Prepare foods with little added sugar Limit intake of foods high in sugar and starch Reduce the risk of dental caries (cavities):

Practice good oral hygiene Eat high sugar or starch foods less frequently

Sodium and Potassium

Essential for health in appropriate amountsPotassium is linked with healthful blood pressureExcess sodium consumption:

Linked to high blood pressure in some people Can cause loss of calcium from bones

Key recommendations: Consume less than 2,300 mg/day sodium (1 tsp. salt) Choose and prepare food with little salt Consume potassium-rich foods (fruits, vegetables)

Alcoholic Beverages

Alcohol provides calories, but no nutrients Depresses the nervous system Toxic to the liver and other body cells Excess can lead to health and social problems

Key recommendations: Drink sensibly and in moderation

Moderation: 1 drink for women, 2 for men per day People who should not drink alcohol include…

Women of child-bearing age Pregnant or lactating women, children, adolescents Persons on medications that can interact with alcohol

Alcohol Serving Sizes

Food Safety

Healthful diet is safe from foodborne illness Important tips:

Store and cook foods at the proper temperatureAvoid unpasteurized juices and milk, raw or

undercooked meats and shellfishWash hands and cooking surfaces before

cooking and after handling raw meats, shellfish, and eggs

MyPyramid: Food Guide Pyramid

www.mypyramid.gov

MyPyramid: Food Guide Pyramid

MyPyramid can be used to plan a healthful diet.Conceptual framework for the types and

amounts of foods people can eat in combination to provide a healthful diet

Developed by the USDAWill change as more is learned about nutritionBased on the 2005 Dietary Guidelines for

Americans and the Dietary Reference IntakesPersonalized guide accessible on the Internet

MyPyramid: Food Guide Pyramid

MyPyramid promotes 6 health messages:1. Activity2. Moderation3. Personalization4. Proportionality5. Variety6. Gradual improvement

MyPyramid: Food Guide Pyramid

Designed to result in the following changes1. Increase intake of vitamins, minerals, dietary

fiber, and essential nutrients2. Lower intakes of saturated fats, trans fats, and

cholesterol; increase intakes of fruits, vegetables, and whole grains

3. Balance energy intake with energy expenditure to prevent weight gain and/or to promote a healthful weight

MyPyramid: Food Guide Pyramid

Six food groups:1. Grains2. Vegetables3. Fruits4. Oils5. Milk6. Meat

MyPyramid: Grains

“Making half your grains whole”Eat at least 3 ounces of whole grain breads,

cereal, crackers, rice, or pasta each dayFoods in this group provide fiber-rich

carbohydrates and are good sources of the nutrients riboflavin, thiamin, niacin, iron, folate, zinc, protein, and magnesium

MyPyramid: Vegetables & Fruits

“Vary your veggies”Eat more dark green and orange vegetables and

more dry beans and peas“Focus on Fruits”

Go easy on fruit juices

Fruits and vegetables are good sources of carbohydrates, fiber, vitamins A and C, folate, potassium, and magnesium

MyPyramid: Vegetables & Fruits

Phytochemicals Naturally occurring plant chemicals such as pigments that

enhance health Work together in whole foods in a unique way to provide

health benefitsTaking individual phytochemical supplements may not work as

effectively in disease prevention as consuming phytochemicals from whole foods

Found in soy, garlic, onions, teas, coffee Scientific study of phytochemicals is new May reduce risks for chronic diseases (cancer and

cardiovascular disease)

MyPyramid: Oils

“Know your fats”Encourage people to select health-promoting

forms of fats: fat from fish, nuts, and vegetable oils

Limit solid fats: butter, stick margarine, shortening, lard, and visible fat on meat

MyPyramid: Milk

“Get your calcium rich foods” Suggest low-fat or fat-free dairy products People who cannot consume dairy can choose lower-

lactose or lactose-free dairy products or other calcium sources:

Calcium-fortified juices and soy and rice beverages Dairy foods are good sources of calcium, phosphorus,

riboflavin, protein, vitamin B-12 Many are fortified with vitamins A and D

MyPyramid: Meat & Beans

“Go lean on Protein” Include meat, poultry, fish, dry beans, eggs, nuts Encourage low-fat or lean meats and poultry Cooking methods: baking, broiling, grilling Good sources of protein, phosphorus, vitamins B6 and

B12, magnesium, iron, zinc, niacin, riboflavin, and thiamin

Legumes: good sources of fiber and vitamins (vegetables), proteins and minerals (meats)

MyPyramid: Discretionary Calories

Recent conceptRepresent the extra energy a person can

consume after he or she has met all essential needs by consuming nutrient–dense foods

Depends upon age, gender, physical activityFoods that use discretionary calories:

fats: butter, salad dressing, mayonnaise, gravy high sugar foods: candies, desserts, soft drinks

MyPyramid: Serving Sizes

What is considered a serving size?Grains (1 ounce-equivalent):

1 slice of bread1 cup ready-to-eat cereal1/2 cup cooked rice, pasta, or cereal

Vegetables (1 cup equivalent):2 cups raw leafy vegetable (spinach)1 cup chopped raw or cooked vegetable (broccoli)

MyPyramid: Serving Sizes

What is considered a serving size?Meats 3 ounces of meat is equal to 3 ounce-equivalent2-3 oz. of meat is about the size of a deck of cards1 egg, l tablespoon peanut butter, and 1/4 cup

cooked dry beans are 1 oz. equivalents in the meat and beans group

MyPyramid: Serving Sizes

There is no national standardized definition for a serving size of any food

Serving size may differ from food labels

Serving sizes are often smaller than the quantities Americans typically eat.

Alternate Food Guide Pyramids

Variations of MyPyramid not yet developed for diverse population

Adaptations of previous versions of USDA Food Guide Pyramid:

Athletes – emphasized fluid replacement Children and adults over age 70 Vegetarian Diet Pyramid Mediterranean Diet Pyramid Ethnic and cultural variations

Eating an Adequate Diet

An Adequate Diet provides enough energy, nutrients, and fiber for health.

Optimal energy control Inadequate energy deprives the body of adequate

nutrients. Too many calories result in weight gain Optimal number of calories and servings as

recommended by MyPyramid helps to maintain the proper balance of dietary energy.

Use discretionary calorie allowance wisely

Eat in Moderation

MyPyramid recommends certain numbers of servings

Foods high in fat and added sugar Excess intake leads to weight gain and could prevent

adequate intake of vitamins, minerals, and fiber Consume small amounts only occasionally

Moderation allows more nutritious foods without overeating

Eat a Balanced Diet

MyPyramid assists with planning a diet that provides the proper balance of nutrients from appropriate number of servings from each food group.

Eat a Variety of Foods

Healthful choice of foods generally is represented by many colors.

Limiting food choices may be hazardous to your health!

Possibly higher risk of premature deathNutritional inadequacies

Choose Foods High in Nutrient Density

Foods high in nutrient density give the highest amount of nutrients for the least of energy (calories).

Maximize the nutrients for each calorie consumed

Compare Your Diet to MyPyramid

MyPyramid tracker: online food intake assessment tool

Scores the overall quality of your diet based on the 2005 Dietary Guidelines.

Calculate nutrient intake from foodsCompare diet with MyPyramid guidelinesNutrient information from dietary supplements Healthy Eating Index available

Limitations of MyPyramid

Serving sizes are small Do not always coincide with the standard amounts of

foods we buy, prepare, and serve

Low-fat and low-calorie foods not clearly defined

In response, Harvard researchers developed the Healthy Eating Pyramid:

Highlights healthy food choices Emphasizes daily exercise for weight control

Harvard Healthy Eating Pyramid

Diet Plans

No single diet that is right for all individualsMust fit personal preferences and lifestyleExamples of diet plans include:

The 5-A-Day for Better Health Program - CDCThe DASH Diet Plan - NIH

Copyright © 2008 Pearson Education, Inc., publishing as Benjamin Cummings

Five-A-Day Program

Five servings (minimum) a day of fruits and vegetables

Recommended for optimal health and to prevent chronic disease such as obesity, heart disease, and cancer

Less than 25% of Americans get this amount

Becoming Fruits and Veggies -More Matters

Rationale for this program:

•High in water content•Low in kcal•High in vit/min, esp. vitamins A&C•High in fiber•High in phytochemicals

http://www.5aday.gov/7aday/what.htmlhttp://www.fruitsandveggiesmatter.gov/

Diet Plans

The DASH Diet Plan Dietary Approaches to Stop Hypertension Large research study funded by the National Institutes

of Health (NIH) Similar to MyPyramid: low-fat, high fiber

Consume 8-10 servings of fruits & vegetables along with whole grains each day

Studies show that eating a low sodium diet, high in fruits and vegetables reduces blood pressure and decreases the risk for heart disease and stroke

Diet Plans

Other diet plans may or may not have been researched to determine their health benefits

For weight loss: Weight Watchers, The Zone

Healthful diet choices should be based on personal preferences, activity level, cultural considerations, cost, convenience

Plans should meet healthful guidelines and not omit any food groups

Diet Plans

The Exchange SystemDesigned by the American Dietetic Association

and American Diabetes Association for people with diabetes

Use for weight loss and meal planning6 food groups or exchange listsExchanges or portions are organized by the

amount of calories, carbohydrates, protein, and fat in each food

Eating Out on a Healthful Diet

Eating in restaurants often involves:High-calorie, high-fat and high-sodium foodsLarge portion sizes

A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!

Educated consumers can make wise meal choices while dining out