Download Chapter 2 - Reocities

Introduction
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Eating well is easy in theory
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Just choose a selection of foods that supplies
appropriate amounts of the essential nutrients,
fiber, phytochemicals, and calories
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Without excess intakes of fat, sugar, and salt
Be sure to get enough exercise to balance the foods you
eat
What Is A Healthy Diet?
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To “consume a variety of foods balanced by
a moderate intake of each food”
Variety - choose different foods
Balanced - select foods from all of the major
food groups
Moderation - plan your intake; control portion
size
Variety
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Not eating the “same old thing”
Choose a number of different foods within
any given food group
Ensures the diet contains sufficient nutrients
Inclusion of phytochemicals
Balance
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Not over consuming any one food
Eat foods from the five major food groups
Moderation
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Plan your entire day’s intake
Moderate, not eliminate
No such thing as a ‘good’ food or ‘bad’ food
All Foods Are Not Created Equal
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Nutrient density
Comparison of vitamin and mineral content to
number of kcals

Empty calories
Provides kcals and few to no other nutrients

Energy density
Comparison of the kcal content to the weight of the
food
Fig. 2.1
In-text Figure
Page 41
This cola and bunch of grapes
illustrate nutrient density. Each
provides about 150 kcalories, but
the grapes offer a trace of protein,
some vitamins, minerals,
phytochemicals, and fiber along
with the energy; the cola beverage
offers only “empty” kcalories from
sugar without any other nutrients.
Grapes, or any fruit for that matter,
are more nutrient dense than cola
beverages.
State of Nutritional Health
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Desirable Nutrition
Undernutrition
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Reduced biochemical functions
Clinical signs and symptoms
Overnutrition
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Obesity
Diseases
Measuring Nutritional Status
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Background factors
Anthropometrics
Biochemical
Clinical
Dietary
Economic status
4 Tools for Healthy Eating (Provided by
Government):
1.
DRI’s (Daily Reference Intakes)
2.
Dietary Guidelines
3.
Food labels
4.
Food Pyramid (MyPyramid)
Daily Reference Intake (DRI)

Specific nutrient recommendations to prevent
chronic diseases
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In other words…the daily recommendations for
vitamins and minerals
Inadequate intake of vitamins and minerals will
eventually cause health problems
Uses for the DRIs
Diet planning
 Aim for RDA or AI
 Do not exceed the UL
 For the healthy population
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What are the Dietary Guidelines?
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Science-based advice for ages 2+ to promote
health and prevent chronic disease
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Advice as to what American’s should eat
Information used for the food guide pyramid
Federal nutrition policy/programs
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For example: requirements for nutritional value of school
lunches
HHS/USDA – Legislated for every 5 yrs.
The 2005 Dietary Guidelines
1. Consume a variety of foods within and among the
basic food groups while staying within energy needs.
2. Control calorie intake to manage body weight.
3. Be physically active every day.
4. Increase daily intake of fruits & vegetables, whole
grains, and non-fat or low-fat milk or milk products.
5. Choose fats wisely for good health.
6. Choose carbohydrates wisely for good health.
7. Choose and prepare foods with little salt.
8. If you drink alcoholic beverages, do so in moderation.
9. Keep food safe to eat.
Eating Out & Applying Dietary
 Guidelines
Avoid/limit:
-Fried foods (fries, chicken, fish, onion rings,
etc.)
-Heavy cream sauces/soups
-Large portions
-Fatty meats
-Salad dressings
-Regular pop, alcohol (empty calories),
milkshakes
-Breaded/fried sandwiches
Eating Out & Applying Dietary
Guidelines
 Ask for:
-Salad dressings on the side
-Small or half portions
-Lean meat cuts
-Baked or broiled meats
-Side salad or vegetables
-Sandwiches w/o cheese or mayo
-a “To-Go” container when meal is served,
and put half of your meal in it.
Food Labels
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Based on 60% of total kcals from CHO, 30%
from fat, and 10% from protein
Enables buyers to focus on nutrients
important to them
Based on 2000 calories/day. Perfect if those
are your approximate needs, if not:
Example: goal of 1800 calories/day
30% total calories from fat = 540 calories
540 calories ÷ 9 = 60 g fat/day
Product has 18 g fat/serving = 30% DV
(18 g fat ÷ your 60 g daily goal = 30%)
Food Label Reference Values for 2000 kcal
Food Component
Fat
Sat. Fat
Protein
Cholesterol
CHO
Fiber
Sodium
Potassium
DRV 2000 kcal
<65 g
< 20 g
50 g
< 300 mg*
300 g
25 g
<2400 mg*
3500 mg*
What’s on the Food Label?
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Product name
Manufacturer’s name and address
Uniform serving size
Amount in the package
Ingredients in descending order by
weight
Total Carbohydrates includes?
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Total Carbohydrates 24g *
-Sugars 5g
-Dietary fiber 2g
-Sugar alcohols 0g
*Difference between 24g total carbs – 7g from
sugars & fiber = 17g as other starch
Total Fat on Label
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Total Fat 12g*
-Saturated fat 1g
-Trans fat 0g
*Difference between 12g total fat – 1g
saturated = 11g other fats (mono &
polyunsaturated)
What Food Requires a Label?
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Nearly all packaged foods and
processed meat products
Health claims
Fresh fruit, vegetable, raw single
ingredient meal, poultry, fish are
voluntary
Other Items on food packages
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Nutrient claims
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Health claims
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Structure-function claims
Copyright 2005 Wadsworth Group, a division of Thomson Learning
Rules for Nutrient Claims
Whole Grains and General Health
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Studies have shown that whole grains may
help reduce the risk of developing many
major diseases including;
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heart disease, diabetes, obesity and certain
cancers.
Whole grains also slow digestion making you feel
fuller longer.
Today’s new health guidelines recommend to
eat at least three servings of whole-grain
products each day.
husk
(chaff)
beard
head
kernels
bran
(14%)
endosperm
(83%)
germ
(2.5%)
stem
a kernel of
wheat
a wheat plant
root
Fig. 4-7, p. 110
Health Claim: Cheerios Lower Cholesterol
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Claim: Soluble fiber lowers cholesterol
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Cheerios are a whole grain oat product
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Whole grain oats are a good source of soluble
fiber
FDA approved claim that has been verified
with adequate scientific research
2.
1.
Liver uses blood
cholesterol to
make bile
Gallbladder
stores bile
3.
Intestine: bile
aids digestion;
binds to fiber
5.
A little cholesterol
in bile reabsorbed
into the blood
4.
Fiber and bile
excreted in
feces
A. High-fiber diet
Fig. 4-5a, p. 108
Bottom Line
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It takes a minimum of 3 cups per day to
reduce bad cholesterol by 5%
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along with a low saturated fat, low cholesterol diet
Example: If your current LDL is 150, 3 bowls
of cheerios daily will reduce LDL to 142.
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concern is it would take 450 calories/day worth of
cheerios to achieve this
Dairy and Weight/Fat Loss
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Claim
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3 servings of dairy per day = weight/fat loss
.
.
.
.
Bottom Line
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Only conclusive evidence at this point is
weight/fat loss may occur if;
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you’re diet was low in calcium to start with
you’re overweight
you’re currently following a low cal diet
The Good News: Still plenty of other healthy
benefits from 3 servings of lowfat calcium
daily
Energy Drinks
Energy Bars
.
Rules for Health Claims
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Health Claims: The FDA’s “A” through “D”
Lists
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Until recently, the FDA held manufacturers to the
highest standards of scientific evidence before
allowing then to place health claims on food
labels
Such reliable health claims still appear on some
food labels
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And they have a high degree of scientific validity
Health Claims Allowed on Food Labels
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Osteoporosis (calcium)
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Cancer (fiber, vitamin A, vitamin C)
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Cardiovascular disease (fiber, soy protein, phytosterols)
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Stroke (potassium)
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Hypertension (sodium, potassium)
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Neural tube defects (folic acid)
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Tooth decay (sugar alcohols)
Copyright 2005 Wadsworth Group, a division of Thomson Learning
Recommendations of MyPyramid
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Grains: make half of your grains whole grain
Vegetables: eat a variety of vegetables
(colorful)
Fruit: eat a variety of fruits, go easy on fruit
juices
Milk: choose low-fat or fat-free, find tolerated
calcium sources
Meat & Beans: choose low-fat or lean meats,
vary protein sources (incl nuts, fish, beans)
Be physically active, stay within calorie limits
MyPyramid: Important Key Concept
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Discretionary Calories: these are the
remaining calories in your “allowance” after
you’ve met the recommended # of servings
from each food group.
Option A: eat the best choices from all food
groups, leaving you more discretionary
calories for sweets, regular pop, etc.
Option B: eat the best choices from most
food groups, but some choices that use up
your discretionary calories.
Which foods have discretionary calories?
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Any dairy that is not fat free.
Any meat/poultry that is not lean.
Any product that has added sugars (not
natural sugars such as in fruit or dairy)
Any product that has added fat (such as
battered and fried foods, prepared/packaged
foods)
MyPyramid Food Guidance System (2005)
MyPyramid details by food group:
MyPyramid details by food group:
MyPyramid definition of calorie needs
MyPyramid example of 2000 calories
Estimated Serving Size