Download Principles of Nutrition

Activity 9.1 - Principles of Nutrition
MyPlate
• Initiative begun by First Lady Michelle Obama in 2011
• Serves as reminder to make healthy choices
• Developed and maintained by USDA Center for Nutrition
Policy and Promotion (CNPP).
USDA Center for Nutrition Policy and Promotion
• Organization of U.S Department of Agriculture
• Begun in 1994
• Core projects supported by CNPP
o Dietary Guidelines for Americans
o USDA Food Guidance Systems
o Healthy Eating Index
o U.S. Food Plans
o Nutrition Content of the U.S. Food Supply
o Expenditures on Children by Families
Dietary Guidelines for Americans
• Joint effort by the Department of Agriculture
(USDA) and Department of Health and Human
Services (HHS)
• Updated every 5 years
• Encourages healthy eating habits
• Link to 2010 Guidelines Listed Below
http://www.health.gov/dietaryguidelines/dga
2010/DietaryGuidelines2010.pdf
Class Discussion
• Why is it important for nutritional guidelines to be
developed?
• Are the USDA Nutritional Guidelines presented in the
MyPlate and other projects effective for every
individual in America?
• Are the guidelines presented in any way misleading?
• How are the guidelines presented complex due to
factors such as cultural restraints, eating disorders, and
food allergies?
Six Major Food Groups
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There are six major food groups
Fruits
Vegetables
Grains
Protein
Dairy
Fats
Class Discussion
• Why do you think that the fats
group is not presented on the
MyPlate icon?
Fruits
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1 cup of fruit or 100% fruit juice= 1/ 2 cup dried fruit or 1 cup fresh fruit
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low in fat, sodium, and calories
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cholesterol free
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Sources of potassium, dietary fiber, vitamin C and folate
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Potassium helps maintain healthy blood pressure
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Fiber helps reduce blood cholesterol levels
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Vitamin C helps repair tissue, helps heal cuts, and keeps teeth and gums healthy
Vegetables
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Any vegetable or 100% vegetable juice counts in this group
1 cup vegetables= 1 cup vegetable juice; 2 cups raw leafy
greens; 1 cup cooked vegetables
• 5 subgroups of vegetables
o Dark-green
o Starchy
o Red and orange
o Beans and peas
o Other
• Low in fat, calories and cholesterol free
• Good source of fiber, folate, Vitamin A(eye and skin health) and C (aids in
iron absorption)
Grain
• Grain = wheat, rice, oats, oatmeal, barley, etc.
• Grain products= bread, pasta, grits, etc.
• 2 subgroups of grain- (1) whole [contain entire grain kernel] and (2) refined
[milled and processed]
• Make ½ of your grains whole
• 1 ounce of grains = 1 slice of bread; 1 cup cereal; ½ cup cooked rice or pasta
• Source of fiber and B vitamins (metabolism) and minerals (iron [ carries oxygen
in the blood], magnesium [ building bones and releasing energy from muscles]
and selenium [protects against cell oxidation] )
Protein
• Meat, poultry, seafood, beans, peas, eggs, soy, nuts,
and seeds
• 1 ounce protein= 1 ounce meat, fish, or poultry; ¼ cup
cooked beans; 1 egg, 1 tablespoon peanut butter; ½
ounce nuts or seed
• Supplies B vitamins, vitamin E, iron, zinc, and magnesium
• Protein is building block of: bones, muscles, skin, blood
Dairy
• Fluid milk products; cheese, yogurt, butter, etc.
• 1 cup of dairy= 1 cup milk, yogurt, soymilk, 1 ½
ounces natural cheese, 2 ounces processed cheese
• Good source of calcium, potassium, vitamin D, and
protein
• Calcium helps build strong bones and teeth
Fats and Oils
• Canola oil; olive oil; etc.
• Most oils contain monounsaturated and polyunsaturated fats
• Saturated fats - Have no double bonds in chemical structure and are
saturated with hydrogens; often solid at room temperature; ex.
Butter
• Unsaturated fats - Have double bonds in chemical structure; often
liquid at room temperature; ex. Most oils
• Trans fats= partially hydrolyzed ( hydrogens added to chemical
structure) oils
• Provide essential nutrients such as essential fatty acids
Activity 9.1
• Determine the daily recommended intake of
fruit, vegetables, grains, proteins and dairy you
need based on the charts given at
www.choosemyplate.gov
Vitamins and Minerals
• Vitamins- Organic substance made by plants
and animals
• Minerals- Inorganic substances found in soil
• Both help to maintain health
• Nutrient variability- foods will present variable
nutrient levels
• Factors affecting nutrient level
– Cooking technique
– Packaging and processing
– Storage
Balancing Your Diet
• Serving size- amount typically served or
recommended to serve
• Portion control- using serving size to make sure you
do not consume an excess portion of a product to
help with weight loss and management
• Balanced diet- Diet in which a variety of fruits,
vegetables, grains, dairy and protein are
consumed in a balanced amount
Current Trends and Issue
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Gluten-free
GMO-free
Clean Labels
Less processed foods
Sustainability
Local foods
Ancient grains
Top Nutrition Trends
www.youtube.com/watch?v=zBRNgPo5dCA
Class Discussion
• After watching this video, do you think that this
Nutritionist was right in her prediction of 2014
trends?
• Can you think of any other nutrition trends she
might have missed?
Fad Diets
Fad diet- diet that is popular for a time that is supposed to help an individual lose
weight quickly
The 10 Most Famous Fad Diets of All Time
1. South Beach Diet- control hunger by eating before you get hungry; focused on
lean protein, low-fat dairy, and good carbs
2. Weight Watchers- eat a balanced diet in moderation; local support to help
3. Mediterranean Diet- focuses on heart-healthy fats; diet rich in seafood, nuts, fruits,
vegetables, whole grains, and olive oil
4. Zone Diet- 30% of calories from protein; 30% from fat; 40 % from carbs
5. Atkins Diet- focuses on lean protein , healthy fat and carbs; low carb emphasis
6. Paleo Diet- fish, lean meat, fruit, vegetables; cut out processed foods
7. Volumetrics- eat foods that contain more water
8. Raw Food Diet- Food cannot be cooked or heated above 116 to 118 degree F;
must be raw and vegetarian
9. NutriSystem- meals are pre-made; set amount of calories per day
10. Marobiotic Diet- whole foods along with meditation and slower paced lifestyle;
fruits, whole grains, and vegetables main meal components
Class Discussion
• How could aspects of the fad diets presented
on the previous page be applied to a healthy
menu option?
Proper Weight Loss Techniques
• Eat a balanced diet with proper caloric intake
range
• Decrease portion size
• Cook at home more often
• Increase physical activity
• Decrease caloric intake
Healthy Menu Options
• Balance of fruits, vegetables, grains and lean
protein
• Healthy cooking techniques: grilling, baking,
steaming, etc.
• Low-sodium; Low-calorie; etc.
• What other ways can you think of to make a healthy
menu?
Food Allergies
Eight types of food cause about 90% of adverse
reactions
1. Eggs
2. Milk
3. Shellfish
4. Peanuts
5. Tree nuts
6. Wheat (gluten)
7. Soy
8. Fish
Vegan
• Consume only plant-based foods
• They avoid material made from animals as well:
leather; fur; silk; wool; etc.
• Foods that are not consumed by vegans
o Meat
o Poultry
o Fish
o Eggs
o Cheese
o Honey
Vegetarian
• Vegetarians eat plant-based foods mainly
• Typically do not consume eggs, fish, meat, or poultry
• Variations of different types of vegetarianism
– Lacto-Vegetarian: consumers milk and milk products
– Lacto-Ovo Vegetarian: consumes milk, milk products, and eggs
– Flexitarian (semi-vegetarian): will occasionally
consume
meat, fish and poultry
– Pescatarian: consumes fish
• What benefits might there be in maintaining a vegetarian
diet?
• What concerns may a healthcare provider have about a
vegetarian diet?
Low Sodium Diets
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Low sodium is defined as 140 mg per serving
Reduce the amount of salt in diet
Choose low sodium or reduced salt products
Items with 400mg or more of sodium are
considered high sodium foods
• Use various spices when cooking instead of salt
Low Calorie Diets
• When attempting to consume a low calorie
diet, it is important to determine your
appropriate range of calorie consumption
• Fruits and vegetables are naturally low in
calories
• Read food labels and look at serving sizes to
determine how many calories you will actually
be consuming
Healthy Cooking Techniques
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Stir-frying
Roasting
Grilling
Broiling
Baking
Poaching
Sautéing
Steaming
Resources
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www.choosemyplate.gov
www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
www.cnpp.usda.gov/DietaryGuidelines
www.cdc.gov/nutrition/everyone/basics/vitamins/
www.everydayhealth.com/food/the-10-most-famous-fad-diets-of-alltime.aspx#02
acaai.org/allergies/types/food-allergies
www.medicinenet.com/vegetarian_and_vegan_diet/article.htm
www.ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/
www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCook
ing/Healthier-Preparation-Methods-forCooking_UCM_301484_Article.jsp