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Chapter 2 Lecture The Science of Nutrition Third Edition Designing a Healthful Diet © 2014 Pearson Education, Inc. A Healthful Diet • A healthful diet provides the proper combination of energy and nutrients • A healthful diet is: – Adequate – Moderate – Balanced – Varied © 2014 Pearson Education, Inc. 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 © 2014 Pearson Education, Inc. A Healthful Diet Is Moderate • Moderation refers to eating any foods in moderate amounts—not too much and not too little © 2014 Pearson Education, Inc. A Healthful Diet Is Balanced • A balanced diet contains the combinations of foods that provide the proper proportions of nutrients © 2014 Pearson Education, Inc. A Healthful Diet Is Varied • Variety refers to eating many different foods from the different food groups on a regular basis © 2014 Pearson Education, Inc. Designing a Healthful Diet • Tools for designing a healthful diet include: – Food Labels – 2010 Dietary Guidelines for Americans – USDA Food Patterns/MyPlate © 2014 Pearson Education, Inc. 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 © 2014 Pearson Education, Inc. © 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 © 2014 Pearson Education, Inc. Nutrition Facts Panel Information 3. List of nutrients – Fat (total, saturated, trans) – Cholesterol – Sodium – Fiber – Some vitamins and minerals © 2014 Pearson Education, Inc. 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 © 2014 Pearson Education, Inc. 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 © 2014 Pearson Education, Inc. 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 © 2014 Pearson Education, Inc. 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) © 2014 Pearson Education, Inc. 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 © 2014 Pearson Education, Inc. 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. Build-a-Meal