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Planning a Healthy Diet ChooseMyPlate Dietary Guidelines, 2010 Food Labels Chapter 2 Review From Last Week Dr. Weil’s Anti-Inflammatory Pyramid Objectives • After reading Chapter 2, class discussion, and learning activities, you will be able to: • Describe ChooseMyPlate • Describe the relationship between food group recommendations and calorie levels • List ChooseMyPlate guidelines, food placement and recommendations for each food group • Utilize ChooseMyPlate for personal food evalution and recipe modification • Describe the concept of portion distortion Objectives • Identify ways to estimate and reduce portion size • Discuss the 2005/2010 Dietary Guidelines for Americans • Discuss basic implementation of each guideline • Identify components of the food label • Interpret information from the food label • Define various label definitions • Distinguish nutrient claims vs health Concepts…… • Dietary Recommendations – Food groups, specific foods and nutrients • Dietary Reference Intakes – Technical, specific nutrient recommendations • Food Guides – Kinds and amounts of foods to make a nutritionally adequate diet – Choose My Plate MyPlate Choose MyPlate says: 1. Balance calories 2. Foods to increase 3. Foods to reduce Choose MyPlate says: 1. Balance calories • Enjoy your food, but eat less • Avoid oversized portions Choose MyPlate says: 2. Foods to increase • Make ½ your plate fruits and veggies • Make at least ½ your grains whole grains • Switch to fat-free or low-fat (1% milk) Choose MyPlate says: 3. Foods to reduce • Compare sodium in prepared foods choose lower numbers • Drink water instead of sugary drinks MyPlate: Grain Group • 19-50 y.o. – 6-8 oz a day • Make half grain intake “whole” • Whole vs. refined • 1 ounce equivalent = – – – – 1 slice bread 1 small muffin 1 cup ready-to-eat cereal flakes ½ cup cooked rice, pasta, or cooked cereal MyPlate: Vegetable Group • 19-50 y.o. – 2 ½-3 cups a day • Vary your vegetables • 5 groups – – – – – Dark green Red and orange Beans and peas Starchy Other • 1 cup vegetables = – 1 cup cut-up raw or cooked vegetables – 1 cup vegetable juice – 2 cups leafy salad greens (raw) MyPlate: Fruit Group • 19-51 y.o. – 1 ½- 2 cups a day • Focus on fruits • 1 cup fruit = – 1 cup cut-up raw or cooked fruit – 1 cup 100% fruit juice MyPlate: Protein Group • 19-50 y.o. – 5 ½ - 6 ½ oz a day: • Go lean with protein • 1 oz equivalent = – 1 ounce lean meat, poultry, or fish/seafood – 1 egg – ¼ cup cooked dry beans or tofu – 1 T. peanut butter – ½ ounce nuts or seeds MyPlate: Dairy Group • 19-50 y.o. – 3 cups a day • Foods included: – – – – – Fat free, low fat milk Milk based desserts Cheese Fat free, low fat Yogurt Soy milk • 1 cup = – 1 cup milk or yogurt – 1-1/2 ounces natural cheese (such as cheddar) – 2 ounces processed cheese (such as American) • Get your calcium-rich foods My Plate Based On Calorie Needs pages 42-43 Discretionary Kcals • “Empty calorie limit” • Solid Fats, Added Sugars • Allows for: – Increased amount of food – Foods not in the lowest fat form – Foods that contain added sugars – Alcohol Examples of Discretionary Kcals • Fat in cheese, whole milk, cream • Fat in poultry skin, sausage, higher fat meats • Sugar added to beverages, sauces • Pies, cookies, etc. because of sugar and/or fats Choose My Plate Group Activity Portion Size Comparisons • Choose MyPlate portions do not always match food label serving sizes • US portion sizes steadily increasing • Large portions= more calories, fat, sodium, etc. • Food labels/nutrition information allows consumers to compare Portion Distortion • “To change the shape, size” • “Not true representing true facts or reality” • Difficult to accurately estimate diet intake – Consumer error on low-side of intake • Effects all people 3+ in age Portion Distortion Trends • Restaurants servings 250% larger than 20 years ago • Dinner plate surface area 40% larger than 1960 • Joy of Cooking entrée portions 42% larger • Super, biggie, king-size, jumbo • http://www.youtube.com/watc h?v=A6QnCdc6LkY Top 3 Portion Infuences • Large serving sizes (restaurants-stores) • Purchasing large amounts of food • Large size dishware (plates, cups, bowls) Large Portions Add Up 100 extra calories per day 10 pound weight gain per year Maintaining a Healthy Weight Calories In = Calories Out French Fries 2.4 ounces 210 calories 13 grams fat 177 mg sodium 7 ounces 610 calories 20 grams fat 380 mg sodium Calorie difference: 400 calories Increased French fries size: 400 more calories Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories* *Based on 160-pound person Techniques to Estimate - Moderate Portion Sizes What Food Professionals Can Do… • Offering smaller options on menu’s • Provide nutrition information for customer comparison 2010 Dietary Guidelines for Americans • Science-based advice to promote health and reduce risk for chronic diseases thru diet and physical activity • Healthy, 2 years and older • By law, updated every 5 years • HHS & USDA • Public health • 2005 in text, 2010 in powerpoints 2010 Dietary Guidelines Weight Control • #1. Maintain kcalorie balance over time to achieve and sustain a healthy weight – Calories – Physical Activity – Body Mass Index (BMI) • Page 36 Physical Activity • 6-17 y.o. children and adolescents – 60 minutes or more of physical activity a day • 18-61 y.o. adults – 2 hours and 30 minutes a week, moderate (up to 5) or – 1 hour and 15 minutes a week, vigorous (up to 2 ½) – Muscle strengthening activities 2+ days a week • 65 and older adults – As ability and condition allow, improve balance 2. Food Groups to Encourage/Increase • Increase vegetables and fruits • Increase milk, milk products to 3 cups day • Increase lean proteins • Increase whole grains, 3 oz. a day or ½ of grain intake p. 34; 36-37 Whole Grains • Examples – – – – – – – – – – Whole wheat Whole oats/oatmeal Whole corn Popcorn Brown rice Whole rye Bulgur Millet Quinoa Barley 3. Nutrients To Reduce • Sodium – Healthy, under 51 y.o. • 2300 mg a day or less • about 1 teaspoon of salt – Over 51 y.o., all African Americans, those with chronic diseases – Canned, processed • 1500 mg a day or less 3. Nutrients to Reduce • Reduce saturated fat and trans fats – Less than 10% of total calories • Reduce added sugar – Focus on sugary beverages • Reduce alcohol • Reduce refined grains Fats • Consume less • Keep total fat intake between 20 than 10% of to 35% of kcalories kcalories from saturated fatty • Most fats from polyunsaturated acids and • Less than 300 monounsaturated mg/day of sources, such as cholesterol fish, nuts, and • Keep trans vegetable oils. fatty acids as low as Fats • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids Alcoholic Beverages • Moderation – ___ drinks/day for men – ___ drink/day for women – 1 drink = ____ beer ____ wine ____ distilled spirits p. 35; 38 Food Safety • To avoid microbial food borne illness: – Clean hands, food contact surfaces, and fruit and vegetables. Meat and poultry should not be washed or rinsed. – Separate raw, cooked, and readyto-eat foods while shopping, preparing, or storing foods. – Cook foods to a safe temperature to kill microorganisms. – Chill (refrigerate) perishable food promptly and defrost foods properly. • Avoid raw (unpasteurized) milk or any products made from raw milk, raw or partially cooked eggs or foods containing raw eggs. Food Labels 64% consumers check Nutrition Facts panel when buying foods (2010) 48% use it to make healthful choices 23% use it when trying to lose weight From 2004/2010 Shopping for Health Survey Food and Drug Administration (FDA) 43 Food Labels & College Students • • • • • • 537 randomly selected college students Mean age =23 + 6 177 men; 360 women 80% normal wt; 80% non-smokers 67% met activity recommendations 44% used nutritional supplements • J.Am.Diet Assoc 2007 107:2130-2134 Results: Food Labels & College Students • 55% never taught how to use labels • 66% used label when buying food • Most often used info: – Total fat; calories; serving size • Least often used info: – Fiber; iron; Vitamin A • Women used more frequently Results: Food Labels & College Students • 92% correctly identified Daily Value for grams of fat • 67% correctly identified foods with highest grams of fat and fiber • 11% correctly defined “serving size” • 33% believed labels not accurate • 67% believed nutrition claims untrue • 50% believed health claims untrue Nutrition Facts Panel Daily Value: A set of nutrient-intake values developed by the Food and Drug Administration used as a reference for expressing nutrient content on nutrition labels. Based on a 2000 kcal/day intake Food Label Claims • Nutrient claims: statements that characterize the quantity of a nutrient in a food (p.64; 65) • Health claims: statements that characterize the relationship between a nutrient in a food and a disease or health related condition (p.64; 66) • Structure-function claims: statements characterizing relationship of nutrient with role in the body p. 64 - 67 Food Label Claims • Nutrient claims: – Example: “rich in calcium” • Health claims: – Example: “Sodium and reduced risk of hypertension” – FDA approved statement • Structure-function claims: – Example: “build strong bones” – Legal but not FDA approved Page 65-66 Nutrient Claims • Established definitions – – – – – – – Good Source- 10-19% of DV High, Rich, Excellent- >20% of DV Light- 1/3 less calories, > 50% fat, sodium Low Fat- < 3 grams fat Free- < 5 calories, < .5 grams fat, < 5 mg sodium Reduced/Less- 25% less Healthy- Low in fat, saturated fat, cholesterol and sodium and contains at least 10%of DV for vitamin A, Vitamin C, calcium, iron, protein or fiber Page 65, 66 Fortified • Nutrients added • Soy Milk – Flaxseed oil – Vitamins A, C, E, D, folate, B6, B12, zinc, calcium Natural • No added colors, synthetic flavors or ingredients • “gray areas in definition” • Clean ingredient list – Canola oil, orange juice, etc, organic soy sauce, rice wine vinegar, evaporated cane juice, garlic, ginger…”natural flavors” Organic • Produced with… – – – – – – No sewer-sludge/synthetic fertilizers No pesticides No growth hormones No antibiotics No irradiation Limits on genetic modification • Generally higher in phytochemicals • Not necessarily higher in nutrients Highest In Pesticides…. • • • • • • • • • Peaches Apples Sweet bell peppers Celery Nectarines Strawberries Cherries Lettuce Imported Grapes • Pears • Spinach • Potatoes Organic • “100% organic” • “Organic” – 95% of ingredients • “ Contains Organic Ingredients” – 70% of ingredients Ingredient List • Ingredients are listed by weight or order of predominance • Example: Juice ingredient label – 100% juice • Ingredients: apple juice, natural flavors, ascorbic acid • Ingredients: water, high fructose corn syrup, apple juice, ascorbic acid Ingredient List • Identify ingredients of interest….. • Look for “healthy” or “nutrient dense” foods listed first • Help determine MyPlate servings QUESTIONS????