1. What defines a Healthy Diet?Aw es o m e. 2C Lesson 2 en ts
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2. This lesson will cover Determinants of a healthy diet An
overview of the Dietary Guidelines How to read food labels An
overview of the MyPlate Plan Food groups in the plan Exercise
recommendations Computations for energy needs Navigating the
MyPlate site2 Copyright PBRC 2012
3. Determinants of a healthy diet Plant based (fruits and
vegetables) Avoids excessive calorie intake Minimizes solid fats
and added sugars Lean meats Plant proteins3 Copyright PBRC
2012
4. What is a Healthy Diet? It is a diet that: Emphasizes
fruits, vegetables, whole grains, fat-free orlow-fat milk, and milk
products (nutrient-dense); Includes lean meats, poultry, fish,
beans, eggs, and nuts; Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added sugars. 4 Copyright PBRC
2012
5. American Institute forCancer ResearchStrategies for Cancer
Prevention:Eat mostly plant-based foods, whichare low in energy
densityBe physically activeMaintain a healthy weight (via steps
1and 2, as well as reducing portion size)5 Copyright PBRC 2012
6. Recommendations for Cancer Prevention1. Be as lean as
possible without becoming underweight.2. Be physically active for
at least 30 minutes every day.3. Avoid sugary drinks. Limit
consumption of energy-dense foods.4. Eat more of a variety of
vegetables, fruits, whole grains and legumes such as beans.5. Limit
consumption of red meats (such as beef, pork and lamb) and avoid
processed meats.6. If consumed at all, limit alcoholic drinks to 2
for men and 1 for women a day.7. Limit consumption of salty foods
and foods processed with salt.8. Dont use supplements to protect
against cancer.9. Breastfeed exclusively for up to 6 months10.
After treatment, cancer survivors should follow the recommendations
for cancer prevention. 6 Copyright PBRC 2012
7. American Diabetes AssociationDivide your plate into 3
sections:Fill the largest section with non-starchy vegetablesIn one
of the small sections,put starchy foodsOn the other small section,
putyour meat or meat substitutesAdd an 8 oz glass of non-fat
orlow-fat milk or milk substitute.And a piece of fruit or a 1/2
cupfruit salad to complete the meal.7 Copyright PBRC 2012
8. American Heart AssociationHealthy diet goals:Fruits and
vegetables: At least 4.5 cups a dayFish (preferably oily fish): At
least two 3.5-ounceservings a weekFiber-rich whole grains: At least
three 1-ounce-equivalent servings a daySodium: Less than 1,500 mg a
daySugar-sweetened beverages: No more than 450 calories(36 ounces)
a weekOther Dietary Measures:Nuts, legumes and seeds: At least 4
servings a weekProcessed meats: No more than 2 servings a
weekSaturated fat: Less than 7% of total energy intake 8 Copyright
PBRC 2012
9. Dietary Guidelines for Americans The USDA Dietary Guidelines
for Americans provide easy-to-understand information on how
Americans can improve their health and reduce their risk of
disease. disease This can be done by changing food choices, food
handling, and physical activity patterns. The guidelines are
revised every five years. 9 Copyright PBRC 2012
10. Dietary Guidelines for Americans Its important for you to
know that the Dietary Guidelines are: Recommendations for healthy
Americans, ages 2 years and over. The governments key nutrition
message on how to choose a healthful diet and increase activity.
Incorporated into an eating plan making it easy for Americans to
follow. 10 Copyright PBRC 2012
11. Based on a 2,000 calorie diet the recommendations are: 6
ounces from the grains group 2 cups from the fruit group 2.5 cups
from the vegetables group 3 cups from the milk group 5.5 ounces
from the protein group11 Copyright PBRC 2012
12. Food Group Servings The number of servings for each food
group is specified on this handout, based on differing calorie
intakes. For a 1,800 calorie diet, how many servings should be
consumed for each food group: Grains ? _______ Fruit ? _______
Vegetables ? _______ Milk ? _______ Proteins ? _______12 Copyright
PBRC 2012
13. Food Groups What Foods are in each? Choose nutrient-dense
foods over energy-dense foods Choose fat-free or low-fat milk or
milk products over whole fat Choose lean cuts of meat and replace
red meat with fish, nuts, seeds, peanut butter, or tofu
occasionally. Discretionary calorie allowance13 Copyright PBRC
2012
14. Serving Sizes The fruit, vegetable, and milk groups deal
with cup equivalents fruit vegetable The grains and proteins groups
deal with ounce equivalents Could anyone tell me: 3 servings # of
servings from the grain group for 1 (3 oz) muffin? _______ 1 cups #
servings from the fruit group for 12 ounces of fruit juice? _______
# servings from lean meat and beans group for c cooked beans? _____
2 ounces 14 Copyright PBRC 2012
15. Serving Sizes Last Example For lunch on Monday, Josh ate
the following: 1 whole wheat sandwich (2 slices of bread) with 3
ounces of deli turkey and 1 teaspoon of mustard, and 1 slice (2
ounces) of American cheese 1 salad that had 1 cup of salad greens,
cup of cooked pasta, and fat-free dressing And 1 glass of low-fat
milk (8 ounces) Servings: Grains: 3 Fruits: 0 Vegetables: 1 cup
Protein: 3 oz equivalents Milk: 2 cup equivalents 15 Copyright PBRC
2012
16. Exercise recommendations Children and adolescents (6-17 y)
should do 60 minutes (1 hour) or more of physical activity each
day. Adults need at least 2 hours and 30 minutes (150 minutes) of
moderate-intensity aerobic activity (i.e., brisk walking) every
week and muscle-strengthening activities on 2 or more days a week
that work all major muscle groups (legs, hips, back, abdomen,
chest, shoulders, and arms).16 Copyright PBRC 2012
17. Aerobic activity whatcounts? Aerobic activity or "cardio"
gets you breathing harder and your heart beating faster. Intensity
is how hard your body is working during aerobic activity. Here are
some examples of activities that require moderate effort: Walking
fast Doing water aerobics Riding a bike on level ground or with few
hills Playing doubles tennis Pushing a lawn mower17 Copyright PBRC
2012
18. Vigorous intensity exercise Jogging or running Swimming
laps Riding a bike fast or on hills Playing singles tennis Playing
basketball You can do moderate- or vigorous-intensity aerobic
activity, or a mix of the two each week. A rule of thumb is that 1
minute of vigorous-intensity activity is about the same as 2
minutes of moderate-intensity activity.18 Copyright PBRC 2012
19. Muscle-strengtheningactivities what counts? Strengthen your
muscles at least 2 days a week. Work all the major muscle groups of
your body (legs, hips, back, chest, abdomen, shoulders, and arms).
A repetition is one complete movement of an activity, like lifting
a weight or doing a sit-up. Do 812 repetitions per activity as 1
set, 2 or 3 sets. You may want to try the following: Lifting
weights Working with resistance bands Doing exercises that use your
body weight for resistance (i.e., push ups, sit ups) Heavy
gardening (i.e., digging, shoveling) Yoga19 Copyright PBRC
2012
20. Energy needs Your energy needs depend on your activity
level Energy needs Can be calculated Are individual Vary from day
to day20 Copyright PBRC 2012
21. Calculating Calorie (Energy) Needs The Harris-Benedict
Equation Calculate recommended calorie intake This is specific for
each individual and is based on a persons: Gender Age Height Weight
Activity level21 Copyright PBRC 2012
22. Calculating Calorie (Energy) Needs The Harris-Benedict
Equation There are two formulas we can use: One specific for
females One specific for males Basal Energy Expenditure (B.E.E.)22
Copyright PBRC 2012
23. The Harris-Benedict Equation Calculating B.E.E. For men,
the B.E.E. =66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age) For
women, the B.E.E. =655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x
age) 23 Copyright PBRC 2012
24. Heres an Example Ashley is 25 years old. She is 55 and
weighs 135 pounds. Shes moderately active, jogging daily. Calculate
Ashleys energy needs: For women, the B.E.E. = 655.1 + (9.563 x kg)
+ (1.850 x cm) - (4.676 x age) For Ashley, the B.E.E. = 655.1 +
(9.563 x 61.4) + (1.850 x 165.1) - (4.676 x 25) 655.1 + 587.1 +
305.4 116.9 = 1430.7 24 Copyright PBRC 2012
25. Calculating B.E.E. For women, the B.E.E. = 655.1 + (9.563 x
kg) + (1.850 x cm) - (4.676 x age)B.E.E. = 655.1 + (9.563 x 61.36)
+ (1.850 x 162.56) (4.676 x 25) 25 Copyright PBRC 2012
26. Calculating Energy Needs Activity Factors Multiply BEE by
Level of Activity Sedentary 1.2 Little or no exercise, desk job
Lightly Active 1.375 Light exercise/ sports 1-3 days/wkModerately
Active 1.55 Moderate exercise/sports 6-7 d/wk Very Active 1.725
Hard exercise every day, or exercising 2 xs/day Extra Active 1.9
Hard exercise 2 or more times per day, or training for marathon, or
triathlon, etc. Ashleys total energy needs (including activity
needs) are 2218 kcals! 26 Copyright PBRC 2012
27. Summary Healthy diets are those that: Emphasize fruit,
vegetables, whole grains, and fat-free or low fat dairy; Include
lean meats more often than high fat meats; Replace meat with beans,
eggs, nuts, and seeds occasionally; Are low in saturated fat, trans
fat, cholesterol, salt, and added sugars 27 Copyright PBRC
2012
28. Summary Energy needs are different from one person to the
next and based on: Gender Height Weight Activity level Healthy Diet
+ Exercise = the key to healthy living and lowering your risk for
disease later in life28 Copyright PBRC 2012
29. Division of Education Authors: Phillip Brantley, PhD,
Director Heli Roy, PhD, RD Pennington Biomedical Research Center
Shanna Lundy, MS Steven Heymsfield, MD, Executive Director The
Pennington Biomedical Research Center is a world-renowned nutrition
research center. Mission: To promote healthier lives through
research and education in nutrition and preventive medicine. The
Pennington Center has several research areas, including: Clinical
Obesity Research Experimental Obesity Functional Foods Health and
Performance Enhancement Nutrition and Chronic Diseases Nutrition
and the Brain Dementia, Alzheimers and healthy aging Diet,
exercise, weight loss and weight loss maintenance The research
fostered in these areas can have a profound impact on healthy
living and on the prevention of common chronic diseases, such as
heart disease, cancer, diabetes, hypertension and osteoporosis. The
Division of Education provides education and information to the
scientific community and the public about research findings,
training programs and research areas, and coordinates educational
events for the public on various health issues. We invite people of
all ages and backgrounds to participate in the exciting research
studies being conducted at the Pennington Center in Baton Rouge,
Louisiana. If you would like to take part, visit the clinical
trials web page at www.pbrc.edu or call (225) 763-3000. 29
Copyright PBRC 2012