Download Nutrition Chapter 2 Dietary Recommendations, My

Using Dietary Recommendations,
Food Guides, and Food Labels to
Plan Menus
Chapter 2
Learning Objectives
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Distinguish between dietary recommendations and food guides and give an
example of a food guide.
Discuss four nutrition messages that accompany MyPlate and identify how
much food from each food group is allowed on a 2,000 kcalorie level using
MyPlate.
Identify what counts as 1 cup of vegetables or 1 cup of fruit. Give two
benefits of eating lots of vegetables and fruit, and three tips to help you eat
more vegetables and fruit.
List serving sizes for grains, name three whole-grain foods, and explain the
benefits of whole grains and how many you should eat daily.
Identify foods/beverages and serving sizes in the dairy group and give the
number of cups of dairy adults need each day and the nutrients provided.
Identify foods and serving sizes for 1 ounce of protein foods including lean
choices and choices high in saturated fat and cholesterol, and guidelines for
eating seafood.
Explain the concept of empty kcalorie foods as related to MyPlate, give
five examples of foods containing solid fats and/or added sugar as well as
healthier options, and explain how MyPlate treats oils.
Learning Objectives
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Discuss the two overarching concepts of the Dietary Guidelines for Americans, 2010.
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Use BMI to determine if someone is overweight or obese, explain how kcalorie
imbalance can cause overweight and obesity, and list five tips to help overweight/obese
individuals manage their weight.
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Identify foods and food components that are consumed in excessive amounts and
foods/nutrients to increase.
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Identify foods high in sodium, and explain how to reduce your consumption of sodium
and why it is important.
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Give examples of how you can replace foods high in saturated fat and/or trans fats with
foods rich in monounsaturated and polyunsaturated fat and why it is important to do.
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Define moderate alcohol consumption and give two examples of nutrients of concern in
the American diet.
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Plan and evaluate menus using MyPlate and the Dietary Guidelines for Americans,
2010.
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Read and interpret information on a food label including the Nutrition Facts label,
discuss the relationship between portion size on food labels and portions in MyPlate,
and identify everyday objects that can help you visualize portion sizes.
Introduction to Dietary
Recommendations & Food Guides
Dietary
Recommendations
Guidelines that
discuss food groups,
foods, and nutrients
to eat for optimal
health.
Food
Guides
Guidelines that tell us
the kinds and amounts
of foods to make a
nutritionally adequate
diet.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate—A USDA Food Guide
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate: Introduction
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MyPlate translates the
principles of the 2010
Dietary Guidelines and
other nutritional
standards to assist
Americans in making
healthier food choices
MyPlate expects you to
choose foods from the
food groups that are in
their most nutrient-dense
forms—in other words,
lean or low-fat, with no
added sugars,
5 Food Groups
Also an allowance for
oils and empty kcalories.
© 2013 John Wiley & Sons, Inc. All rights reserved.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate 2000 Kcalorie
Eating Pattern
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6 ounce equivalents of grains
2.5 cups of vegetables
2 cups of fruit
3 cups of milk or equivalent
5.5 ounce equivalents of lean meat/beans
6 teaspoons of oil
258 empty kcalories
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate Nutrition Messages
Balancing Kcalories
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Enjoy your food, but eat less.
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Avoid oversized portions.
Foods to Increase
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Make half your plate fruits and vegetables.
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Make at least half your grains whole grains.
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Switch to fat-free or low-fat (1 percent) milk.
Foods to Reduce
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Compare sodium in foods like soup, bread, and frozen
meals―and choose the foods with lower numbers.
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Drink water instead of sugary drinks.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate: Introduction and Vegetable
and Fruit Groups
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Five subgroups
◦ Dark green veggies: 1.5 cups / week
 Romaine, broccoli, spinach, collard greens,
◦ Red and orange veggies: 5.5 cups / week
 Tomatoes, carrots, sweet potatoes, squash
◦ Dry beans and peas: 1.5 cups / week
 Kidney, pinto, lentils, black-eyed peas
◦ Starchy veggies: 5 cups / week
 Potatoes, corn, peas
◦ Other veggies: 4 cups / week
 Onion, celery, cucumber, bell peppers, mushrooms
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate Vegetable Group
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Serving Sizes
Vegetable
recommendations are
given in cups.
1 cup of raw or cooked
vegetables or vegetable
juice is considered as 1
cup from the vegetable
group.
2 cups of raw leafy
greens are considered
to be 1 cup from the
veggie group.
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Nutrients
Dietary fiber helps
lower risk of heart
disease.
Vitamin A keeps eyes
and skin healthy.
Vitamin C helps
healing and keeps teeth
and gums healthy.
Folate helps make new
cells.
Potassium maintains
healthy blood pressure.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate Fruit Group
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At the 2,000 kcal level, you need 2 cups of fruit:
1 cup of fruit is equal to:
◦ 1 cup of fruit or 100 percent fruit juice**
◦ ½ cup dried fruit
Eat whole fruit
◦ 1 small apple
rather than fruit
◦ 1 large banana
juice most of the
time.
◦ 1 large orange
◦ 32 seedless grapes
◦ 1 medium pear
Naturally low in kcalories, fat, and sodium
No cholesterol
Important sources of vitamin C, potassium, folate, and
dietary fiber
© 2013 John Wiley & Sons, Inc. All rights reserved.
Why should you eat
lots of veggies and fruits?
They are associated with a reduced risk of
cardiovascular disease (heart attack and
stroke).
2. Some veggies and fruits may be protective
against certain types of cancer (antioxidants)
3. Most are low in kcalories (some are negative
kcalories)
4. Most contribute nutrients that we don’t get
enough of: folate, magnesium, potassium,
dietary fiber, vitamins A and C.
1.
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate: Grain,
Dairy, and Protein
Groups
Whole grains contain the fiber-rich
bran and the vitamin-rich germ.
Examples:
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Whole wheat, Brown rice, Whole-wheat
bread, Wheaties, Oatmeal
If the bran and germ are removed,
the grain is a refined or milled
grain.
Examples:
◦ White flour, White rice, White, bread, Corn
flakes, Most baked goods
© 2013 John Wiley & Sons, Inc. All rights reserved.
Whole Grains
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Whole wheat flour has more...
◦ Fiber
◦ Vitamin E
◦ Vitamin B6
◦ Magnesium
◦ Zinc
◦ Potassium
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By federal law, refined grains are enriched with five nutrients
that are lost in processing:
◦ Thiamin
◦ Riboflavin
◦ Niacin
◦ Folate
◦ Iron
© 2013 John Wiley & Sons, Inc. All rights reserved.
Grains Serving Sizes
At 2,000 kcal, you need 6 ounce-equivalents
daily and at least half should be whole grain.
 1 ounce equivalent =
◦ 1 slice bread
◦ 1 cup ready-to-eat cereal
◦ 1 small muffin
◦ ½ cup cooked rice, pasta, or cereal
◦ ½ English muffin or hamburger roll
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Make half of your grains
whole grain!
© 2013 John Wiley & Sons, Inc. All rights reserved.
Nutritional Benefits of Grains
B vitamins thiamin, riboflavin, and niacin help
the body release energy from protein, fat, and
carbohydrates.
 B vitamins also are needed for a healthy nervous
system.
 Iron is used to carry oxygen in the blood.
 Whole grains are sources of magnesium (bones)
and selenium (immune system).
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Dairy Group
Includes milk, cheese, fortified soymilk
 Most choices should be fat-free or low-fat
 Does not include foods with little calcium
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◦ such as cream cheese, cream, butter
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Nutrients
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Calcium (bones and teeth)
Vitamin D (bones)
Vitamin A (eyes)
Potassium (healthy blood pressure)
Protein (build body)
© 2013 John Wiley & Sons, Inc. All rights reserved.
1 cup of milk or calcium-fortified
soymilk is equal to:
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1 cup yogurt
1-1/2 ounces hard
cheese
1/3 cup shredded
cheese
2 ounces American
cheese
½ cup ricotta cheese
2 cups cottage cheese
© 2013 John Wiley & Sons, Inc. All rights reserved.
Foods in Protein Group
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Lean beef cuts:
◦ round steaks and roast, top loin, top sirloin, and chuck shoulder and
arm roasts, extra lean ground beef—at least 90 percent lean
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Lean pork cuts:
◦ pork loin, tenderloin, center loin, ham
Boneless skinless chicken/turkey breast
 Eggs
 Legumes:
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◦ Beans, peas, and lentils
Nuts and seeds
 Soy products
 Nutrients
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Protein
B vitamins (niacin, thiamin, riboflavin, B6)
Vitamin E
Iron
© 2013 John Wiley & Sons, Inc. All rights reserved.
1 ounce of meat, poultry, or fish =
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¼ cup cooked dry beans
1 egg
2 tablespoon of peanut butter
½ ounce of nuts or seeds
¼ cup of tofu
2 tablespoons of hummus
½ soy or bean burger patty
© 2013 John Wiley & Sons, Inc. All rights reserved.
MyPlate: Empty Kcalories and Oils
Empty kcaloies are those from foods that contain
little to no nutritional value
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Solid fats
◦ Found naturally in
foods such as beef or
whole milk
◦ Also:
 Butter
 Stick margarine
 Shortening
 Beef and chicken fat
 Hydrogenated fats
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Added sugars
◦ Such as white sugar or
high fructose corn
syrup
◦ Found in soda,
cookies, candy, etc.
◦ Also added to foods or
beverages at the table
© 2013 John Wiley & Sons, Inc. All rights reserved.
Major Sources of Empty Kcalories
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Cakes, cookies, pastries,
and donuts (contain both
solid fat and added sugars)
Sodas, energy drinks,
sports drinks, and fruit
drinks (contain added
sugars)
Cheese and pizza (contains
solid fat)
Ice cream (contains both
solid fat and added sugars)
Sausages, hot dogs, bacon,
and ribs (contain solid fat)
© 2013 John Wiley & Sons, Inc. All rights reserved.
Major Sources of Empty Kcalories
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Foods with some empty
calories
Sweetened applesauce
(contains added sugars)
75% lean ground beef
(contains solid fats)
Fried chicken (contains
solid fats from frying and
the skin)
Sugar-sweetened cereals
(contain added sugars)
Whole milk (contains solid
fats)
Foods with few or no empty
calories
 Unsweetened applesauce
 90% lean ground beef
 Baked chicken breast
without skin
 Unsweetened cereals
 Fat-free milk
© 2013 John Wiley & Sons, Inc. All rights reserved.
Oils
Not a food group—a 2,000 kcalorie diet allows
for 6 teaspoons of oil each day.
 Includes vegetable oils (except palm, palm
kernel, and coconut oils) and:
◦ Oils is found in olives, nuts, avocados, and
seafood.
◦ Oil is used to make mayonnaise, oil-based
salad dressings, and soft margarine with no
trans fats.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Dietary Guidelines for Americans:
Introduction and Weight Control
Makes recommendations for healthy eating for
anyone over 2 years old to:
◦ Promote health
◦ Reduce risk of chronic diseases
◦ Reduce number of people who are
overweight/obese
 Many DGA recommendations focus on:
◦ Maintaining kcalorie balance over time to
achieve and maintain a healthy weight
◦ Consuming nutrient-dense foods and
beverages
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Dietary Guidelines for Americans, 2010
Categories of recommendations:
Balancing kcalories to manage weight
2. Foods and food components to reduce
3. Foods and nutrients to increase
4. Building healthy eating patterns
1.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Body Mass Index
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Uses a persons height and weight to indicate
body fat on most people
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Less than 18.5 = underweight
Between 18.5 and 24.9 = normal weight
Between 25.0 and 29.9 = overweight
Over 30.0 = obese
Its important to note that BMI alone does not
give true results
◦ It does not account for high muscle mass (considered
this obese)
© 2013 John Wiley & Sons, Inc. All rights reserved.
Kcalories in must equal kcalories out.
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Kcalories in:
◦ Food
◦ Beverages
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Kcalories out:
◦ Physical activity
◦ Body functions
To curb the obesity epidemic, Americans must burn
more kcalories
than
they
consume.
© 2013 John
Wiley
& Sons,
Inc. All rights reserved.
How to Control Kcalorie Intake
and Manage Body Weight
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Increase intake of whole grains, vegetables, and fruits.
Reduce intake of sugar-sweetened beverages.
Focus on the total number of kcalories consumed.
Monitor food intake.
Monitor kcalorie intake from alcohol.
Prepare, serve, and eat smaller portions, especially
those foods high in kcalories.
Eat a nutrient-dense breakfast.
When eating out, order a small option, share a meal,
and check kcalories.
Limit screen time.
Be physically active—adults need 150 minutes of
moderate-intensity aerobic activity each week.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Where does all the sodium/salt we
eat come from?
Natural sodium
content of unprocessed
foods: 10 percent
 Salt added at the table
and in cooking:
5 to 10 percent
 Sodium/salt added to
processed foods by
manufacturers: 75
Too much sodium contributes
percent
to high blood pressure.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Reduce Saturated and Trans Fats
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Three types of fatty acids
◦ Saturated
◦ Monounsaturated
◦ Polyunsaturated
The types of fatty acids you eat are more important
in influencing your risk of cardiovascular disease
than is the total amount of fat in the diet.
Animal fats tend to have a higher proportion of
saturated fatty acids (seafood being the exception).
Plant foods tend to have more monounsaturated and
polyunsaturated fatty acids (coconut, palm, and
palm kernel oil being the exceptions).
© 2013 John Wiley & Sons, Inc. All rights reserved.
Reduce Saturated, Trans Fat, and
Alcohol
Saturated fat and trans fat both raise “bad” cholesterol
levels in the blood (called LDL), which then increases
the risk for heart disease.
 Trans fat is found in some commercial baked goods,
fried foods, shortenings, and margarines.
 Alcohol may have beneficial effects when consumed in
moderation:
◦ One drink/day women
◦ Two drinks/day men
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© 2013 John Wiley & Sons, Inc. All rights reserved.
Nutrients of Concern in American Diet
© 2013 John Wiley & Sons, Inc. All rights reserved.
Required on Labels:
Food Labels
Food name
Ingredient list
Net weight
Name and address of
manufacturer
Nutrition facts
© 2013 John Wiley & Sons, Inc. All rights reserved.
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Nutrition Facts
Daily Value: A set of nutrientintake values developed by the
Food and Drug Administration
that are used as a reference for
expressing nutrient content on
nutrition labels.
© 2013 John Wiley & Sons, Inc. All rights reserved.
37
Nutrient Claims
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Nutrient content claims must follow legal definitions,
regulated by the FDA.
Claims on food labels describe the nutrient composition
of a food.
Examples:
◦ Low calorie—40 kcal or less
◦ Low fat—3 grams or less of fat
◦ High in…—20 percent or more of Daily Value
Just because a packaging suggests “------free” does not
always mean there is no fat, sugar, sodium, etc
If the packaging suggests “fresh” this means there was
minimal processing and no added preservatives
© 2013 John Wiley & Sons, Inc. All rights reserved.
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Health Claims
Claims on food labels that state certain foods or
food substances—as part of an overall healthy
diet—may reduce the risk of certain diseases.
Must be approved by FDA.
 Example: “Diets low in sodium may reduce the
risk of high blood pressure, a disease associated
with many factors.”
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◦ This claim may be put on foods that meet the criteria
for low sodium (140 mg sodium or less).
© 2013 John Wiley & Sons, Inc. All rights reserved.
39
Portion Size Comparisons
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Portion sizes in MyPlate do not always match
the serving sizes on food labels.
◦ With smaller portion sizes on food labels, foods seem
more nutritious then they really are
Food labels allow consumers to compare the
nutrients in two products.
 Portion sizes in the United States have been
steadily increasing.
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© 2013 John Wiley & Sons, Inc. All rights reserved.
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© 2013 John Wiley & Sons, Inc. All rights reserved.