Download I - Cengage

I.
Adequate Diets
 Instructor Resources: Unit 6 Nutrition Scoreboard transparency master; Unit 6 PowerPoint presentation
on Multimedia Manager
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Variety of foods provide sufficient levels of calories and essential nutrients
Amount of calories to maintain healthy body weight
Essential nutrients in intake levels from the RDAs and AIs
Should be obtained from foods
Following the Food Guide Pyramid ensures need for essential nutrients and other beneficial
components will be met
II. Balanced Diets
A. Provide calories, nutrients, and other components in the right proportion
B. Diets that contain too much or too little nutrients are out of balance
C. Diets that provide more calories than needed to maintain a healthy body weight are also out of
balance
D. Macronutrient Intake
1. Guidelines to balance intake of fat carbohydrate, and protein
2. AMDR or “Acceptable Macronutrient Distribution Ranges” guidelines indicate percentages
of total caloric intake from carbohydrate, protein, and fat
a. AMDRs apply to individuals over the age of 4 years
4. Prevention of heart disease, diabetes, and obesity, and dietary adequacy are related to
various levels of intakes, not one specific intake level
5. Recommendations for the percent of total calories from unsaturated and saturated fats have
been removed from the new standards
a. Now recommended that diets be kept low in saturated fat
b. Sufficient amounts of linoleic acid and alpha-linoleic acid are needed, however
c. Both fatty acids are unsaturated and considered essential
E. Over-consumption of added sugar and saturated fat
 Instructor Resources: transparency #19: Recommended vs. Actual Intakes in the U.S.
1. U.S. diet overloaded with added sugars
2. Top-heavy in fat intake
3. Low in essential fatty acids, dairy products, and vegetables and fruits
4. High intakes of fat and saturated fat place us at risk for heart disease
5. Low intake of dairy products increases the risk of osteoporosis
F. Vegetable Consumption
1. Only 6% of adults regularly consume broccoli, cauliflower, Brussels sprouts, and dark, leafy
green vegetables
a. These are associated with reduced cancer risk
2. Most commonly consumed vegetable in the U.S. is potatoes as french fries
G. More whole grains are needed
1. Whole grains reduce the risk of certain types of cancer and heart disease
2. Americans consume an average of one serving of whole grain products daily
III. Guides to Healthy Diets
 Healthy diets are described in the “Dietary Guidelines for Americans” and the Food Guide
Pyramid
 Dietary Guidelines address issue of dietary balance
 Food Guide Pyramid focuses on food choices for adequate diets
 Both are updated periodically
 Instructor Resources: Activity 8 in Instructor’s Activity Book: Dietary Assessment
A. Dietary Guidelines for Americans
 Instructor Resources: CNN Today Nutrition Vol. 2: Dietary Guidelines (1:39); Activity 6-1: Menu
Analysis
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Dietary Guidelines introduced in 1980
Address broad diet and health concerns
Advise on balanced and adequate diets.
2000 edition: 10 guidelines in three groups
a. Fitness and body weight
b. Basic diet
c. Food choices
5. Fitness and weight, and food safety show that overweight and obesity, and foodborne
illnesses are major public health problems
6. Dietary Guidelines recommend diets:
a. Lower in fat, saturated fat, cholesterol, salt, sugars, and alcohol
b. Higher in vegetables, fruits, and grain products
7. Foods include:
a. Foods without added fat, salt, or sugars
b. Fresh vegetables and fruits
c. Whole-grain products
d. Fish, poultry, unprocessed meats
e. Dried beans
B. DRIs
 Instructor Resources: transparency #4: The 1997-2003 DRIs
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DRI maximum fat intake levels are higher than recommended in the Dietary Guidelines
DRI recommendations focus on the types of fat and prevention of excessive caloric intake
related to high fat diets
3. DRIs recommend minimal intake of foods high in saturated fats, trans fats and cholesterol
C. Strategies
1. Saturated fats can be reduced by selecting lean meats, low fat milk, and vegetable oils over
high-fat animal products such as fatty meats, whole milk, and butter
2. Trans fat intake is lowered by limiting intake of foods made with hydrogenated oils, such as
margarine, pastry, crackers, and French Fries
a. Nutrition labeling regulations require listing of trans fat content on Nutrition Facts
Panels
b. Gives a way to identify foods high in trans fat
3.
DRI report urges Americans to limit intake of organ meats, eggs, and other foods high in
cholesterol
D. The Food Guide Pyramid
 Instructor Resources: transparency #13: The USDA Food Guide Pyramid; Activity 6-2: Pyramid
Position; Activity 6-2: Alternative Food Pyramid; Activity 6-4: Practical Food Pyramid Tips; Activity
6-6: Diet Evaluation Using the Pyramid Guide; Handout 6-1: Saturday Morning Pyramid; Handout
6-2: Diet Evaluation Using the Pyramid Guide
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Released in 1992
Consists of five food groups and ranges of daily servings
Lists types of food rather than directions on what to eat
Encourages you to decide on foods to fit you best
Healthy diets consist of foods from all of the groups
Tip of the Pyramid
a. Tip is not a group, but about fats and sweets
b. These foods given smallest area, saying that fat, oils, and sweets should be small part of
our diet
E. The more types of food you eat in a day, the wider the array of nutrients and other beneficial
components of food you get
1. We consume 18 to 20 different foods a day
2. Dietary guidelines developed for Japan recommend people eat 30 different foods daily
F. Portion Distortion
 Instructor Resources: CNN Today Nutrition Vol. 3: Sizing Up Fast Food (1:46); Activity 7 in
Instructor’s Activity Book: Portion Size Exercise
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Standard serving sizes based on portions of food eaten by people in national surveys
Much smaller than market portion sizes
A portion is different than a serving
a. Portion size of pasta in restaurants is 3 cups = 6 standard servings of pasta
b. Larger portions increase sales volume and encourage people to eat more
c. Rising rates of obesity may be in part related to increased portion size
G. Recommendations for Canadians
1. Stress grain products, fruits, and vegetables
2. The Canadian Food Guide to Healthy Eating is a rainbow with grains, fruits, and vegetables
located on the outer bands
3. Format provides consumers with a visual display of a variety of food choices within each
group
H. Mediterranean Diet Pyramid
 Instructor Resources: transparency #20: Mediterranean and Asian Diet Pyramids; ABC video clip on
Multimedia Manager: Colon Cancer and Diet (2:55)
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WHO developed guide in 1994 to help popularize a diet associated with reduced risk of heart
disease and cancer
Emphasizes olive oil, breads, whole grain cereals, nuts, fish, dried beans, vegetables, and
fruits; and wine in moderation
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3. Intake of red meats is limited to monthly, and sweets and poultry to weekly intake
Asian Food Guide Pyramid
 Instructor Resources: transparency #20: Mediterranean and Asian Diet Pyramids
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Shares a number of elements with the Mediterranean Diet Pyramid
Separates food into monthly, weekly, and daily intakes
Focuses on plant foods and reduced intake of red meat, eggs, poultry products
Asian Food Guide Pyramid developed from results of studies on more than 10,000 families in
China and Taiwan
Limitations of Groups
1. Adequacy and balance depends on which foods are selected
IV. Should You Eat Breakfast?
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People who eat breakfast better off than those who don’t
Breakfast is most frequently missed meal
No midmorning hunger pangs
Lower blood cholesterol level
Lower body weight
Students who eat breakfast do better on math tests
Skipping breakfast lowers adequacy of diet
V. Is Eating Out All Right?
 Instructor Resources: ABC video clip on Multimedia Manager: Restaurant Nutrition (3:54); CNN Today
Nutrition Vol. 3: Fast Food Under Fire (1:36) & Gaucho Restaurant (2:11); Activity 6-5: Bagel and Wrap
Mania
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USDA says 50% of Americans eat out every day
Foods eaten away from home have lower nutrient content and are higher in fat
Children and teenagers who eat at home have more healthful diets
More vegetables, fruits, vitamins, minerals, and fiber, and less fat than others
Staying on Track
1. Decide before you enter a restaurant, to order soup and a salad, broiled meat, a half-portion
of the entrée, or no dessert
2. “Impulse ordering” throws diets out of balance
Fast Foods?
1. Fast foods are high in calories, fat, saturated fat, and salt
2. Many fast food chains are adding specialty salads to their menus
3. Occasional cheeseburger, fries, or specialty sandwich will not ruin a healthy diet
4. Usual dietary intake more important to long-term health than occasional meals at fast food
restaurants
VI. Slow Food USA
A. Educational organization supports ecologically sound food production
B. Revival of the kitchen and table as centers of pleasure, culture and community
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Living a slower and more harmonious rhythm of life
Trend may help bring people closer to family, friends, and the environment
Slow Food
How to Cook?
1. Cooking at home gives you control over what you eat and how it’s prepared
2. Several ways to learn
a. Use the recipes on food packages like pasta, tomato sauce, or dried beans
b. Buy a basic cookbook
c. Make simple dishes like salads, tacos, shish kebab, and lentil soup
d. Take a community education course