Download A Healthful Diet

Chapter 2 Lecture
The Science of Nutrition
Third Edition
Designing a
Healthful Diet
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A Healthful Diet
• A healthful diet provides the proper combination
of energy and nutrients
• A healthful diet is:
– Adequate
– Moderate
– Balanced
– Varied
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A Healthful Diet Is Adequate
• An adequate diet provides enough energy,
nutrients, fiber, and vitamins to maintain a
person's health
• Undernutrition occurs if a person's diet
contains inadequate levels of several nutrients
for a long period of time
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A Healthful Diet Is Moderate
• Moderation refers to eating any foods in
moderate amounts—not too much and not too
little
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A Healthful Diet Is Balanced
• A balanced diet contains the combinations of
foods that provide the proper proportions of
nutrients
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A Healthful Diet Is Varied
• Variety refers to eating many different foods
from the different food groups on a regular basis
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Designing a Healthful Diet
• Tools for designing a healthful diet include:
– Food Labels
– 2010 Dietary Guidelines for Americans
– USDA Food Patterns/MyPlate
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Food Labels
The FDA requires food labels on most (but not all)
food products. These labels must include these
five components:
1. A statement of identity
2. Net contents of the package
3. Ingredient list
4. Manufacturer's name and address
5. Nutrition information (Nutrition Facts Panel)
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
Nutrition Facts Panel: Main Functions
• Provide information about an individual food
• Compare one food with another
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© 2014 Pearson Education, Inc.
Nutrition Facts Panel Information
1. Serving size and servings per container
– Serving sizes are based on the amounts
people typically eat for each food
2. Calories and calories from fat per serving
– This information can be used to determine if
a product is relatively high in fat
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Nutrition Facts Panel Information
3. List of nutrients
– Fat (total, saturated, trans)
– Cholesterol
– Sodium
– Fiber
– Some vitamins and minerals
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Nutrition Facts Panel Information
4. Percent Daily Values (%DVs)
– How much a serving of food contributes to
your overall intake of the listed nutrients
– Compare %DV between foods for nutrients
• Less than 5% DV of a nutrient is considered low
• More than 20% DV of a nutrient is considered
high
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Nutrition Facts Panel Information
5. Footnote
– %DV is based on a 2,000-calorie diet
– Table illustrates the difference between a
2,000-calorie and 2,500-calorie diet
– May not be present on all food labels
PLAY
ABC News Video: Crackdown on Food Labels: Many
Not as Healthy as Claimed?
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
Nutrition Facts Panel
• Nutrient and health claims
– Must meet FDA-approved definitions
– Example: "low in sodium" indicates that the
particular food contains 140 mg or less of
sodium per serving
• Structure–function claims
– Made without FDA approval, proof, or
guarantees that any benefits are true
– Example: "Improves memory"
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
Dietary Guidelines for Americans
• Set of principles developed by U.S. Departments
of Agriculture and Health and Human Services
• Designed to promote health, reduce risk of
chronic diseases, and reduce prevalence of
obesity/overweight
• Updated every 5 years
• Most recent update was in 2010
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2010 Dietary Guidelines
• Four Key Recommendations
– Balance Calories to maintain weight
– Consume fewer foods "of concern"
– Consume more healthful foods and nutrients
– Follow healthy eating patterns
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Balance Calories to Maintain Weight
• Keep nutrient consumption within your energy
needs (no less than you need, and no more).
• Key recommendations:
– Control Calorie intake; if overweight, consume
fewer Calories
– Increase physical activity levels to lose weight
– Choose nutrient-dense foods and
beverages; they supply the most nutrients for
the least amount of calories
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
Consume Fewer Foods of Concern
• Reduce consumption of these foods or food
components:
– Sodium (linked to high blood pressure and
calcium loss)
– Fat (consume "healthy" fats in moderation;
avoid saturated and trans fats)
– Sugars (contribute significantly to obesity and
tooth decay)
– Alcohol (provides no nutrients and can lead to
numerous serious conditions if consumed in
excess)
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Consume More Healthful Foods
• Increase intake of fruits and vegetables
• Make at least half of your grain foods "whole
grain"
• Choose fat-free or lowfat milk/dairy products
• Choose proteins lower in solid fats and Calories,
such as lean beef, skinless poultry, and seafood
• Choose foods that provide fiber and key
nutrients, including potassium, calcium, and
vitamin D
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Follow Healthy Eating Patterns
• The guidelines are designed to accommodate diverse
cultural, ethnic, and personal preferences via flexible
templates such as USDA Food Patterns and various
regional diets (to come)
• Includes four key food safety principles:
– Clean your hands, food surfaces, and foods
– Separate raw, cooked, and ready-to-eat foods
– Cook foods to a safe temperature (keep hot foods
hot)
– Chill (refrigerate) perishable foods promptly (keep
cold foods cold)
– Also: avoid certain unpasteurized, raw, or
undercooked foods
© 2014 Pearson Education, Inc.
USDA Food Patterns: MyPlate
• MyPlate is the visual representation of the USDA
Food Patterns
– Released in 2011; an interactive, personalized
guide (www.choosemyplate.gov)
– Based on the 2010 Dietary Guidelines and the
Dietary Reference Intakes from the National
Academy of Sciences
– Replaced the prior MyPyramid graphic and
guidelines
– Intended to help Americans make better food
choices
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
MyPlate
Key components:
• Eat in moderation to balance Calories
• Eat a variety of foods
• Consume the right proportion of each
recommended food group
• Personalize your eating plan
• Increase your physical activity
• Set goals for gradually improving your food
choices and lifestyle
© 2014 Pearson Education, Inc.
USDA Food Patterns: Food Groups
Five food groups (with corresponding MyPlate
colors):
1. Grains (orange)
2. Vegetables (green)
3. Fruits (pink)
4. Dairy foods (blue)
5. Protein foods (purple)
© 2014 Pearson Education, Inc.
USDA Food Patterns: Grains
• "Make half your grains whole"
– Eat at least 3 ounces of whole-grain breads,
cereal, crackers, rice, or pasta each day
– Whole-grain foods provide fiber-rich
carbohydrates and are good sources of the
nutrients riboflavin, thiamin, niacin, iron,
folate, zinc, protein, and magnesium
© 2014 Pearson Education, Inc.
USDA Food Patterns: Vegetables
• "Vary your veggies"
– Eat more dark green and orange vegetables
and more dry beans and peas
– Eat at least 21/2 cups of vegetables each day
– Vegetables provide fiber and phytochemicals,
carbohydrates, vitamins A & C, folate,
potassium, and magnesium
© 2014 Pearson Education, Inc.
USDA Food Patterns: Fruits
• "Focus on fruits"
– Eat a greater variety of fruits
– Go easy on fruit juices (they can contribute a
lot of sugar and provide little fiber)
– Eat at least 11/2 cups of fruit each day
– Fruits provide fiber, phytochemicals, vitamins
A & C, folate, potassium, and magnesium.
© 2014 Pearson Education, Inc.
USDA Food Patterns: Dairy Foods
• "Get your calcium-rich foods"
– Choose lowfat or fat-free dairy products
– People who can't consume dairy can choose
lower-lactose or lactose-free dairy products or
other calcium sources, such as:
• Calcium-fortified juices; soy and rice beverages
– Get 3 cups of lowfat diary foods, or their
equivalent, each day
– Dairy foods provide calcium, phosphorus,
riboflavin, protein, vitamin B12, and many are
fortified with vitamins A and D
© 2014 Pearson Education, Inc.
USDA Food Patterns: Protein Foods
• "Go lean with protein"
– Includes meat, poultry, fish, beans, peas,
eggs, nuts, seeds, and soy products
– Choose lowfat or lean meats and poultry
– Switch to baking, broiling, or grilling
– Each about 51/2 ounces of lean protein foods
each day
– This food group provides protein, phosphorus,
vitamins B6 and B12, magnesium, iron, zinc,
niacin, riboflavin, and thiamin
© 2014 Pearson Education, Inc.
USDA Food Patterns: Empty Calories
• These are Calories from solid fats and/or added
sugars that provide few or no nutrients
• Limit these to a small number that fits your
Calorie and nutrient needs based on your age,
gender, & level of physical activity
• Foods with the most empty Calories include:
– cakes, cookies, pastries, & doughnuts
– soft drinks & fruit juices
– cheese, pizza, sausages, hot dogs, bacon, &
ribs
– ice cream
© 2014 Pearson Education, Inc.
USDA Food Patterns: Number & Size of
Servings
• The number of servings is based on your age,
gender, and activity level
• Ounce-equivalent is used to define a serving
size that is 1 ounce, or the equivalent of 1
ounce, for the grains and meats/beans groups
• No nationally-standardized definition of a serving
size currently exists for any food
• Hence, serving sizes can vary between what's
on food labels, served in restaurants, or bought
in stores
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
USDA Food Patterns: Number & Size of
Servings
• Other serving-size challenges include:
– The trend toward "super-sizing" meals and
portions
– Hence, the servings sizes in the USDA Food
Patterns are typically smaller than what many
people actually eat
© 2014 Pearson Education, Inc.
USDA Food Patterns: Serving Sizes
• Best approach is to:
– Familiarize yourself with ounce-equivalents
– Use responsible diet-planning tools such as
MyPlate
– Learn the definitions of a serving size for the
diet tool you use, and then...
– Measure your food intake
© 2014 Pearson Education, Inc.
Ethnic Variations of MyPyramid
• Variations of MyPyramid still exist for various
ethnic diets, including:
– Latin American Diet Pyramid
– Asian Diet Pyramid
– Mediterranean Diet Pyramid
– Native Americans, African Americans, and
other groups
– These variations show that healthful
alternatives exist for different food
preferences and traditions
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
The Mediterranean Diet and Pyramid
• This diet has received widespread attention for its many
healthful impacts
• Key attributes include:
– "Red" meat is eaten only occasionally (monthly)
– Eggs, poultry, fish and sweets are consumed weekly
or less
– Primary fat used in food preparation is olive oil, a
healthful monounsaturated fat
– Daily foods include high-quality grains, fruits, beans,
nuts, vegetables, cheese and yogurt; providing a diet
high in fiber, rich in nutrients, and relatively low in
unhealthy fats and sugars
© 2014 Pearson Education, Inc.
PLAY
© 2014 Pearson Education, Inc.
ABC News Video: The Blue Zones:
"Sardinian Diet"
© 2014 Pearson Education, Inc.
Eating Out on a Healthful Diet
• Eating in restaurants often involves:
– High-calorie, high-fat, & high-sodium foods
– Large portion sizes
• About 75% of consumers eat out at least once a
week.
• Research shows a positive association between
the number of restaurants per person in a given
geographic area, and local obesity rates
• A single restaurant or fast-food meal can be
equivalent to the recommended fat or Calorie
intake for an entire day!
© 2014 Pearson Education, Inc.
Eating Out on a Healthful Diet
• It is possible to dine out healthfully
• Follow these guidelines when eating out:
– Opt for lower-fat and lower-Calorie menu
items
– Avoid all-you-can-eat buffets or offers
– Avoid appetizers, or at least those that are
breaded, fried, or filled with cheese or meat
– Order your meal from the children's menu
– Order broth-based rather than cream-based
soups
© 2014 Pearson Education, Inc.
Eating Out on a Healthful Diet
• More guidelines for eating out healthfully:
– Select lean cuts of meat that are not fried
– Order meatless dishes
– Choose a side salad with low- or nonfat
dressing
– Order vegetables on the side instead of
starches
– Order low- or no-Calorie beverages
– Avoid coffees with syrups or heavy creams
– Don't eat everything served; take some food
home.
PLAY
ABC News Video: Fast Food Trends
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
© 2014 Pearson Education, Inc.
PLAY
© 2014 Pearson Education, Inc.
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