Download Healthy Eating

Eating for a Healthy Life
By
Sheila Jones, MS, RD, LD
Dietary Guidelines
for Americans
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Aim for Fitness
Aim for a healthy weight
Be physically active each day
Build a Healthy Base
Let the Pyramid guide your food choices
Choose a variety of grains daily, especially
whole grains
Choose a variety of fruits and vegetables daily
Keep food safe to eat
Dietary Guidelines
for Americans
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Choose Sensibly
Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat
Choose beverages and foods to
moderate your intake of sugars
Choose and prepare foods with less salt
If you drink alcoholic beverages, do so in
moderation
Common Recommendations
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Dietary Guidelines, American Heart
Association, American Cancer Society,
American Diabetes Association, National
Research Council:
Saturated fat < 10% of kcal
Polyunsaturated fat < 10% of kcal
Dietary cholesterol < 300 mg/day
Carbohydrates > 55% of kcal
Energy intake to achieve and maintain healthy
weight
Sodium intake < 2400 mg/day (1)
American Institute for Cancer
Research
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1997 - Expert panel of scientists reviewed
> 4,500 research studies and published
the most comprehensive report ever
concerning diet, nutrition, and cancer
The report shows that 30-40% of all
cancers could be prevented through
changing how we eat and exercise
Diet and Health Guidelines for
Cancer Prevention
Choose a diet rich in a variety of plant-based
foods
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Eat plenty of vegetables and fruits
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Maintain a healthy weight and be physically
active
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Drink alcohol only in moderation if at all
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Select foods low in fat and salt
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Prepare and store food safely
And always remember…
Do not use tobacco in any form
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The New American Plate
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2/3 or more of the plate should be
covered by plant-based foods –
vegetables, fruits, whole grains, and
beans
– 1 or more vegetables or fruits and not
just grain products
1/3 or less of the plate should be covered
by meat, fish, poultry, or low-fat dairy
Vegetables and Fruits
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5 or more servings of vegetables and
fruits each day
Research suggests this one dietary change
could prevent as many as 20% of all
cancers
Vegetables and fruits provide vitamins,
minerals, and phytochemicals
Variety is important to get the widest
array – dark green, deep orange, citrus
Other Plant-based Foods
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7 or more servings of
other plant-based
foods such as whole
grains and legumes
Whole grains are
higher in fiber,
vitamins, minerals,
and phytochemicals
than refined grains
Meat on the Side
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Choose lean cuts of red meat and limit
yourself to no more than 3 oz. per day
AICR’s report shows that diets high in red
meat probably increase the risk of colon
cancer
Poultry, fish, and game do not have the
same impact and no limits have been set;
keep portions small enough to be able to
eat an abundance of plant-based foods
The Old American Plate
How Does It Look Again?
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Stir-fry is the kind of meal that belongs on
the New American Plate
Bursting with colorful vegetables,
hearty grains, and cancerfighting vitamins, minerals, and
phytochemicals
Red meat, poultry, or seafood is used as a
condiment to add flavor and texture
How Does This Impact Weight
Control?
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It is about calories, not a magic protein vs.
carbohydrate formula
Obesity became an epidemic in the U.S. at the
same time portion sizes grew
Now “value meals” and “super sizes” are
commonplace
Average calorie intake per day of Americans has
risen from 1,854 to 2,002 over the last 20 years
– 148 calories/day, which is estimated to add an
extra 15 pounds per year (2)
National Weight Control Registry
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Developed at Brown Medical School
Studied > 3,000 American adults who lost an
average of 60 pounds and kept it off for an
average of 6 years
How do they do it?
Successful losers report 4 common behaviors:
Eat a low-fat, high-carbohydrate diet
They monitor themselves by weighing
They are very physically active (> 1 hour/day)
They eat breakfast (3)
Weight Loss
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The 1st step is setting a realistic goal and
determine what is a healthy weight for
you
Weight reductions of 5-15%
reduce risk factors for conditions
such as heart disease, diabetes
mellitus, and hypertension
Weight Loss
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Remember the New American Plate?
It features more food and fewer calories (the
real culprit)
Eating meals with plenty of vegetables, fruits,
whole grains, and beans will make you feel more
satisfied and help keep your weight in a healthy
range
A diet based on these foods can help prevent
cancer, heart disease, diabetes mellitus, stroke,
hypertension, and other debilitating conditions
Hallmarks of Unhealthy Diets
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They promote quick weight loss – loss of muscle and
water
They limit food selections and dictate specific rituals
They use testimonials from famous people and tie the
diet to well-know cities
They bill themselves as cure-alls
They often recommend supplements
No attempts are made to change eating habits
permanently
They are generally critical of and skeptical about the
scientific community (4)
The Final Message
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There is NO need to follow the latest diet
trend
Keep an eye on the kinds of food on your
plate and the size of portions
Enjoy the wonderful variety of healthy
foods with which God has blessed us
References
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1. Lee RD and Nieman DC. Nutritional
Assessment. 2003;33-40.
2. American Institute for Cancer Research
Newsletter, November 2000;3-22.
3. FDA Consumer, January/February 2002;
18-25.
4. Wardlaw GM and Kessel M.
Perspectives in Nutrition. 2002;557.
Web Sites
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USDA nutrition information – www.nal.usda.gov/fnic
Dietary Guidelines for Americans via the Nutritional
Assessment web site – www.mhhe.com/hper/nutrition
American Institute for Cancer Research - www.aicr.org
American Dietetic Association – www.eatright.org
Web Dietitian – www.webdietitian.com
Weight-control Information Network –
www.niddk.nih.gov/health/nutrit/nutrit.htm
Thank You!