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841168089 Well everyone, I decided that I’m just not a “PowerPoint” type of gal, especially for certain topics. This is one of them. So, here is an outline …make friends with someone in class to get the real notes!!!! Tying up the Food Guide Pyramid And Diet-Planning Principles If you follow the pyramid & follow it WELL, the RDIs should fall into place. • All of the foods in a group (wedge) share similar nutrient content. • The bottom of the wedge is the “good” food, the top of the wedge is the “treat food” Serving sizes are based on oz for grains and meat, cups for fruit, veg, dairy, tsp for fats AdequacyThe number of food servings from each group that MyPyramid suggests should meet your needs (RDAs, AIs, etc.). BalanceRepresented by thickness of wedges Each food group tends to have primary responsibility for some nutrients (fig 2-1) kCalorie control- MyPyramid assigns you the # of calories Nutrient Density- (fig 2-1) Select foods with maximum nutrients, minimum kcal— better (base of pyramid) and not so good (tip of pyramid) avoid empty kcalories--high sugar, high fat (aka junk food), overly processed Moderationthe tip of the pyramid Varietyvary choices within food groups Grains: picking whole grains is best—aim for at least 1/2 Enrichment Fortification Vegetables: Eat from all the subcategories (table 2-5) Fruit: Fruit is better than juice (more fiber, less calories--more nutrient dense) Emphasize citrus (high C) and bright yellows (more A) Meat, etc.:Choose lean cuts, remove visible fat, modest portions (3 or so oz), use healthy cooking techniques Milk: lower fat products (note: 2% is not low fat) Fats: pick mono or polyunsat, nutrient dense (includes PB, Nuts, Seeds, Avocado) Discretionary calorie allowance—several choices p. 45 Vegetarians can use the pyramid too, but for the meat and milk groups, you’d pick substitutions depending on what types of food you eat (see highlight 2) Also adaptable to various cultures 1 841168089 Food Labels Where does any particular food fit into a healthy diet I. What foods are covered by labeling regulations? Almost everything with a package needs a label II. Label Information 1. Name, manufacturer, net contents 2. You can’t believe all the hype on the box—but numbers don’t lie, so look at the NUTRITION FACTS--see government brochure "nutfacts" 1) SERVING SIZE 2) Calorie Check How does this fit into my calorie needs? For most people: 40 Calories is low, 100 Calories is moderate, 400 Calories or more is high 3) The Nutrients: How Much? For most nutrients, this is given in measures as well as % Daily Value. Limit: saturated fat, trans fat, cholesterol, and sodium Get Enough: Fiber, Vitamin A, Vitamin C, Calcium, Iron, Potassium 4) The Percent Daily Value (%DV): Is it high or low in that nutrient? • The Daily Values are based on a 2,000 kcal/d diet—this may not be right for you! Uses for the %DV: Comparisons Nutrient Claims In General: 5%DV or less is low; 20%DV or more is high Dietary Trade-Offs Special Note: Sugars: Nutrition facts includees naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Why don’t the numbers (fat grams) add up? Kid’s foods follow different labeling rules! Ingredients • descending weight • Allergens 2 841168089 Health Claims Structure-Function Claims 3