Planning a Healthy Diet Chapter 2. 1956 - 1992.
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Transcript of Planning a Healthy Diet Chapter 2. 1956 - 1992.
Planning a Healthy Planning a Healthy DietDiet
Chapter 2
1956 - 1992
1992 - 2004
MyPyramid: Steps to a MyPyramid: Steps to a Healthier YouHealthier 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.
GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS
Tufts University
Mediterranean
HSPH
New Zealand
MyPyramid: Steps to a MyPyramid: Steps to a Healthier YouHealthier You
Principles and GuidelinesPrinciples 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 GuidelinesPrinciples 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 GuidelinesPrinciples and Guidelines
Dietary Guidelines for Americans Science-based advice Promote health and reduce chronic diseases Nine areas of recommendation, covering
DietPhysical activity
Diet-Planning GuidesDiet-Planning Guides
Need tools and knowledge to plan an ideal diet
USDA Food Guide Five major food groups
Recommended daily amounts for each groupNotable nutrientsServing equivalentsNutrient density
Diet-Planning GuidesDiet-Planning Guides
Diet-Planning GuidesDiet-Planning Guides
Diet-Planning GuidesDiet-Planning Guides
USDA Food Guide Notable nutrients
Key nutrients of each food groupAllows for flexibility in diet planGreater encouragement of some food groups
Discretionary kcalorie allowanceDifference between kcalories supplied and
those neededAdded sugars and fats
Diet-Planning GuidesDiet-Planning Guides
USDA Food Guide Serving equivalents
Fruits, vegetables, milk = cupsGrains and meats = ounces
Mixtures of foods Vegetarians
Can still use USDA Food Guide Ethnic food choices
Diet-Planning GuidesDiet-Planning Guides
USDA Food Guide MyPyramid – http://www.mypyramid.gov
Educational toolCombines USDA Food Guide and Dietary
GuidelinesAllows for personal planningPyramid shortcomings
Healthy Eating Index
Diet-Planning GuidesDiet-Planning Guides
Exchange lists Help in achieving kcalorie control and
moderation Sorting of foods
Energy-nutrient contentsExamples
Diet-Planning GuidesDiet-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
DisadvantagesAdvantages
Diet-Planning Guides – Diet-Planning Guides – Grocery ShoppingGrocery 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 GuidesDiet-Planning Guides
Diet-Planning GuidesDiet-Planning Guides
Food LabelsFood Labels
Reasons for food label use Product not required to have food labels
Voluntary use of labels Restaurant food labeling
Portion sizes
Food LabelsFood 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 LabelsFood 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 LabelsFood Labels
Nutrition Facts Quantities and Daily Values Required information
Total food energy; food energy from fatTotal fat; saturated fat; trans fat; cholesterolSodiumTotal carbohydrate; dietary fiber; sugarsProteinVitamins A & C; iron; calcium
Food LabelsFood 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 LabelsFood 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 LabelsFood Labels
Vegetarian DietsVegetarian Diets
Healthy Food ChoicesHealthy 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 DietsVegetarian 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 Health Benefits of Vegetarian DietsVegetarian Diets
Vegetarian lifestyle factors Tobacco, drugs, alcohol, physical activity Limitations of research
Weight control Blood pressure Heart disease Cancer Other diseases
Vegetarian Diet PlanningVegetarian 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 PlanningVegetarian Diet Planning
Protein Sources Requirements
Iron RDA is higher Absorption
Zinc
Calcium Food choices
Vitamin B12
Only in animal-derived foods
Vitamin D Omega-3 fatty acids