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Chapter 2 Planning a Healthy Diet Chapter Outline Diet planning principles Food Guides Using MyPlate Exchange lists Food labels Nutrient Claims Diet-Planning Principles (6) 1. 2. 3. 4. 5. 6. Adequacy Balance Variety Nutrient density Kcal/energy control Moderation Diet-Planning Principles (6) Adequacy diet that provides enough energy and nutrients to meet the needs of healthy people Diet-Planning Principles (6) Balance Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients…. Diet-Planning Principles (6) Variety Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges Diet-Planning Principles (6) Nutrient Density Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ?? Diet-Planning Principles (6) Kcal Control Intake that meets nutritional needs without excess kcal intake Diet-Planning Principles (6) Moderation Diet that limits the intake of foods high in: • Added sugars • Salt • Saturated and trans fats • Cholesterol • Alcohol Diet-Planning Principles (6) 1. 2. 3. 4. 5. 6. Adequacy Balance Variety Nutrient density Kcal/energy control Moderation Dietary Guidelines for Americans (2010) KEY RECOMMENDATIONS Maintain calorie balance over time to achieve and sustain a healthy weight. Focus on consuming nutrient-dense foods and beverages Foods to increase and vegetables – eat a variety Whole grains Variety of proteins Seafood Foods that provide more potassium, dietary fiber, calcium, and vitamin D Fruits Reduce intake of: Salt (sodium) Saturated fats, trans fats, solid fats Cholesterol Refined grains (replace with whole grains) Alcohol Diet Planning Guides Food Group Plans • • Foods within each food group provide similar nutrients and are from similar food sources Plan recommends the amount of food to be eaten in each food group. Food Group Plans include: USDA Food Guide (MyPlate) DASH diet “New” Food Pyramid Food Pyramid My Plate (6/11) USDA Food Guide Assigns foods to 5 (6?) major food groups Recommends daily intake levels from each group Recommendations vary depending on caloric needs Recommends weekly intake goals for several food groups. My Plate - Grains 5-8 ounces bread, pasta, cereal, rice Half should be from whole grains 1 slice of bread ½ English muffin, bun ½ cup cooked rice, pasta, cereal 1 ounce dry cereal Fruits and Vegetables Make half your plate fruits and vegetable! My Plate - Vegetables 2-3 cups vegetables Choose a variety from all 5 subgroups weekly (see next slide) 1 cup cooked or raw vegetables 2 cups leafy vegetables (raw) ¾ cup vegetable juice Eat a Variety of Vegetables Vegetable subgroups 1. Dark green – broccoli and dark greens 2. Red, orange, yellow – carrots, peppers, winter squash, sweet potatoes 3. Legumes – black beans, kidney beans, soybeans, navy beans…. 4. Starchy – corn, peas, potatoes, lima beans 5. Other – green beans, brussel sprouts, mushrooms, tomatoes, vegetable juices… My Plate - Fruits 1 – 1 ½ cups of fruit Consume a variety of fruits No more than 1/3 from juices 1 orange, apple, banana (all medium size) ½ grapefruit ½ cup canned fruit or berries 3/4 cup fruit juice My Plate - Dairy 3 cups/serving dairy Choose low/no-fat options • 1 cup milk 80 kcal, skim 100 kcal, 1% milk 159 kcal, whole milk • 1 cup yogurt • 1 ½ ounces cheese (170 kcal for cheddar) • Calcium enriched soy milk Food Plate - Proteins 5-6 ½ ounces meat and meat alternatives Meat, poultry, fish, eggs, seeds, nuts, legumes – ounce equivalents • • • • ½ ounce nuts 1 egg 1/4 cup cooked legumes = 1 ounce 1 tablespoon pb My Plate - Oils Oils – 5-7 teaspoons per day Olive oil Canola oil Corn oil Vegetable oil My Plate – Empty Calories Fats and sugars – eat sparingly Butter, margarine Cream, sour cream, cream cheese, mayo. Candy, soda, sugar, honey…. Sports drinks, energy drinks My Plate Strengths: Drawbacks: Putting the Plan into Action Copyright 2005 Wadsworth Group, a division of Thomson Learning Other Recommendations Physical Activity Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Exchange Lists Foods are grouped by proportion of carb, fat, protein Carbohydrate exchange lists • Starches, fruits, vegetables, milk, sweets Fat group • Butter, oil, bacon, olives, nuts Meat and meat substitutes group • 1 ounce = 1 exchange Exchange Lists Allowed a certain number of “exchanges” from each group each day, e.g. 9 starch exchanges 4 vegetable 3 fruit 2 milk 6 lean meat 5 fat (do not need to know details of this slide) Exchange Lists Used by diabetics, Weight Watcher style diets… Strengths: kcal control, moderation, adequacy, balance Drawbacks: Can be complicated at first 1 exchange may not = 1 serving Food Labels Ingredient Listed by weight in product (most to least) Serving list size Set by gov’t for each food type Not the same as Food Pyramid serving Food Labels Nutritional content compared to Daily Values Daily Values are estimates of the needs of 200 kcal per day consumer, see page 56 Not the same as RDA – why? Food Labels Specific nutrition facts Kcal/serving Kcal from fat Total fat, grams and % Daily Value (DV) • Grams saturated fat, % DV • Grams trans fats – added 2006 Cholesterol (mg and % DV) Sodium (mg and % DV) Food Labels Nutrition Facts, cont’d Total grams carbohydrate • Grams sugar • Grams and % DV: fiber Grams protein % DV: • • • • Vitamin A Vitamin C Iron Calcium Food Labels “Health” claims allowed on food labels are regulated by the FDA Law changed in 2003 to allow more health claims Much more confusing now Now health claims with limited evidence can now be put on labels with a “disclaimer”/explanation. Food Labels Food Labels “Structure-function” claims do not require FDA approval Cannot mention a disease or symptom Limited regulation of claims on dietary supplements (since 1994) Food Labels “May reduce the risk of heart disease.” A “health” claim Regulated and needs FDA approval. “Promotes a healthy heart.” A “structure-function” claim No FDA approval or proof needed to make