Planning a Healthy Diet Chapter 2 PDF

Planning a Healthy Diet Chapter 2 © 2016 Cengage Learning. All Rights Reserved.  Section 3.1 From Requirements to Standards Learning Outcomes Explain the difference between a dietary requirement and a dietary allowance....

Planning a Healthy Diet Chapter 2 © 2016 Cengage Learning. All Rights Reserved.  Section 3.1 From Requirements to Standards Learning Outcomes Explain the difference between a dietary requirement and a dietary allowance. Identify the various dietary standards and explain how they can be used. ©McGraw-Hill Education  What Is a Nutrient Requirement? Requirement : smallest amount of a nutrient that maintains a defined level of nutritional health The required amount is generally enough to cure or prevent the nutrient’s deficiency disease. Many factors influence a person’s nutrient requirements including age, sex, general health status, physical activity level, and the use of medication and drugs. ©McGraw-Hill Education  Dietary Reference Intakes (DRIs) The DRIs are a variety of energy and nutrient intake standards that nutrition experts in the U.S. use as references when making dietary recommendations. Figure 3.1 ©McGraw-Hill Education ©Ryan McVay/Getty Images RF  DRIs: Summary 1 EAR (Estimated Average Requirement): daily amount of a nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group EER (Estimated Energy Requirement): average daily energy intake that meets needs of a healthy person who is maintaining his/her weight RDA (Recommended Dietary Allowance): standards for recommended daily intakes of several nutrients that meet the nutrient needs of nearly all (approximately 98%) of healthy people ©McGraw-Hill Education  DRIs: Summary 2 AI (Adequate Intake): dietary recommendations for nutrients that scientists do not have enough information to establish RDA UL (Tolerable Upper Intake Level [Upper Level]): highest average amount of a nutrient that is unlikely to be harmful when consumed daily ©McGraw-Hill Education  How RDAs Are Established Scientists add a margin of safety amount to the EAR that allows for individual variation in nutrient needs. As a result, a nutrient’s RDA is high enough to meet or exceed the needs of 97-98% of healthy people. Figure 3.2 ©McGraw-Hill Education  RDAs, AIs, and ULs Figure 3.3 ©McGraw-Hill Education  Applying Nutrient Standards Nutrient standards are used to: Plan nutritious diets for groups of people Evaluate nutritional adequacy of population’s diet* Develop certain food products Provide standards for nutritional labeling purposes (Daily Values) *DRIs are often used to evaluate individual diets. ©McGraw-Hill Education  Major Food Groups Learning Outcome List major food groups, and identify foods that are typically classified in each group. ©McGraw-Hill Education  Major Food Groups In general, foods are grouped according to natural origins & key nutrients: Five general groups: Grains Dairy Protein-rich foods Fruits Vegetables ©McGraw-Hill Education  Grains This group includes products made from wheat, rice, and oats. Primary macronutrients are carbohydrate and protein. Refined grain products often undergo: Enrichment: replacement of some nutrients that were lost during processing. Enriched grains have specific amounts of iron and 4 B vitamins added to them. Fortification: addition of any nutrient to a food to boost its level of the nutrient Whole grains provide more fiber and micronutrients than refined grains. ©McGraw-Hill Education  Dairy This group includes milk, and products made from milk, that retain much of their calcium content after processing. Dairy products are excellent sources of calcium, protein, phosphorus, and riboflavin. Cream cheese, cream, and butter are NOT included because they contain little or no calcium and are high in fat. ©McGraw-Hill Education  Protein-Rich Foods This group includes beef, pork, lamb, fish, shellfish, liver, and poultry. Dry beans & peas, eggs, nuts, and seeds are included with this group because these protein-rich foods can substitute for meats. Protein-rich foods are excellent sources of iron, zinc, & B vitamins. ©McGraw-Hill Education  Fruits Includes fresh, dried, frozen, sauced, canned fruit, and 100% juice In general, fruits are good sources of phytochemicals, potassium, folate, and vitamin C. Whole or cut-up fruits provide more fiber than juices. ©McGraw-Hill Education  Vegetables Includes fresh, cooked, canned, frozen, and dried/dehydrated vegetables, and 100% vegetable juice Some guides include dry beans and peas with vegetables. Vegetables are good sources of micronutrients, fiber, and phytochemicals. ©McGraw-Hill Education  Other Foods Food guides may have a group for oils. Oils are often good sources of fat-soluble vitamins. Some guides group foods that are high in “healthy fats” together. Such foods include fatty fish, peanuts, walnuts, sunflower seeds, avocados, and olives. Guides may also group foods that are high in empty calories (added sugars and unhealthy solid fats) together. Solid fats include beef fat, butter fat, stick margarine, and shortening. Solid fats are sources of “unhealthy” saturated fat. ©McGraw-Hill Education  Diet-Planning Principles Diet planners have developed several ways to select foods. Whatever plan or combination of plans they use, though, they keep in mind these basic diet-planning principles: 1. Adequacy 2. Balance 3. kCalorie (energy) control 4. Nutrient density 5. Moderation 6. Variety © 2016 Cengage Learning. All Rights Reserved.  Principles and Guidelines 1. Adequacy Sufficient energy Adequate nutrients for healthy people 2. Balance Enough, but not too much, of different food types Definition: Balance in the diet ensures adequacy by allowing for a proper proportion of different types of foods, preventing any single nutrient-dense food from overshadowing others Importance of Balancing Nutrients: A balanced diet includes enough of various foods to provide all essential nutrients without excessive consumption of any single type. Nutrient Examples: Calcium and Iron: Meat is a good source of iron but lacks calcium. Milk is rich in calcium but has little to no iron. To achieve balance, one should: Consume meat for iron. Drink milk for calcium. © 2016 Cengage Learning. All Rights Reserved.  Principles and Guidelines 3. kcalorie (energy) control Energy in = energy out High nutrient density foods © 2016 Cengage Learning. All Rights Reserved.  Principles and Guidelines 4. Nutrient density Definition: Nutrient density refers to the amount of nutrients provided per calorie of food, promoting both adequacy and calorie control. The most nutrients for the least food energy Low-nutrient density foods Benefits: Helps individuals achieve nutritional goals without consuming excessive calories. Encourages the selection of foods that provide maximum nutritional benefit with minimal caloric intake. Example: Calcium Sources: Cheddar Cheese vs. Fat-Free Milk: Cheddar Cheese: Provides about 300 mg of calcium in just 1½ ounces but also contains higher calories. Fat-Free Milk: Delivers the same 300 mg of calcium in 1 cup while offering significantly fewer calories. The fat-free milk, then, is twice as calcium-dense as the cheddar cheese; it offers the same amount of calcium for half the calories. © 2016 Cengage Learning. All Rights Reserved.  Principles and Guidelines 4. Nutrient density Nutrient-Dense Breakfast Example: A balanced breakfast with cereal, fruit, egg, and sausage provides a wealth of nutrients compared to a couple of doughnuts, even if both meals contain similar calorie counts. Empty-Kcalorie Foods: a popular term used to denote foods that contribute energy but lack protein, vitamins, and minerals. E.g : Foods low in nutrient density, such as potato chips, candy, and colas, are considered empty-calorie foods. They provide high energy (calories) from added sugars and fats but little to no essential nutrients (protein, vitamins, or minerals). © 2016 Cengage Learning. All Rights Reserved.  Nutrient Density of Two Breakfast Options Compared © 2016 Cengage Learning. All Rights Reserved.  Principles and Guidelines 5. Moderation Food selections Low in solid fats and added sugars 6. Variety Among and within food groups Benefits of a varied diet © 2016 Cengage Learning. All Rights Reserved.  Principles and Guidelines 6. Variety Definition: Variety enhances nutrient adequacy by ensuring that different foods are consumed, preventing deficiencies, and promoting overall health. Importance of Variety: 1. Different Nutrient Profiles: Foods within the same group offer varying arrays of nutrients. Example: Strawberries are high in vitamin C, while apricots are rich in vitamin A. Consuming a mix maximizes nutrient intake. 2. Reducing Risk of Contaminants: No single food is completely free of potentially harmful substances. By varying food choices: Ingesting a range minimizes exposure to any one contaminant from a specific food. Conclusion: Incorporating variety into one's diet not only enhances nutrient adequacy and reduces the risk of contaminants but also makes meals more enjoyable and satisfying. Eating nutritious foods can be a diverse and exciting experience. © 2016 Cengage Learning. All Rights Reserved.  Estimated Energy Needs for Sedentary Adults Energy (kcal/day) Women 19-30 years old 2000 Women 31-50 years old 1800 Women 51+ years old 1600 Men 19-30 years old 2400 Men 31-50 years old 2200 Men 51+ years old 2000 © 2016 Cengage Learning. All Rights Reserved.  Section 3.3 Dietary Guidelines Learning Outcomes List at least four overarching guidelines of 2020- 2025 Dietary Guidelines for Americans, and provide recommendations of each one. Identify features of a healthy eating pattern. Apply the Dietary Guidelines to improve the nutritional quality of diets. ©McGraw-Hill Education  Dietary Guidelines for Americans Evidence-based advice Attain and maintain a healthy weight Reduce risk of chronic disease Promote overall health Reviewed and revised every five years © 2016 Cengage Learning. All Rights Reserved.  Overarching Guidelines of the Dietary Guidelines (Table 3.3) Purpose: The Dietary Guidelines for Americans is an evidence- based document that informs federal food, nutrition, and health policies, guiding individuals on what to eat for optimal health. Review Cycle: These guidelines are updated every five years to reflect new research while maintaining continuity with previous editions. Current Focus: The 2020–2025 edition emphasizes the importance of eating patterns, which refer to the combination of foods and beverages consumed over time. Conclusion: The Dietary Guidelines for Americans serve as a framework for individuals to make informed dietary choices that promote overall health, prevent chronic diseases, and sustain a healthy body weight throughout their lives. ©McGraw-Hill Education  Overarching Guidelines of the Dietary Guidelines (Table 3.3) ❑Guideline 1 : Follow a Healthy Dietary Pattern at Every Life Stage ❑Guideline 2 : Focus on Meeting Food Group Needs With Nutrient-Dense Foods and Beverages, and Stay Within Calorie Limits ❑Guideline 3 : Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages ❑Guideline 4 : Customize and Enjoy Food and Beverage Choices To Reflect Personal Preferences, Cultural Traditions, and Budgetary Considerations ©McGraw-Hill Education  Guideline 1 : Follow a Healthy Dietary Pattern at Every Life Stage Includes: A variety of vegetables; Fruits, especially whole fruits; Grains, especially whole grains; Fat-free or low-fat dairy products; A variety of protein foods; and Oils. Limits: Saturated fats and trans fats, added sugars, and sodium. ©McGraw-Hill Education  Guideline 2 : Focus on Meeting Food Group Needs With Nutrient-Dense Foods and Beverages, and Stay Within Calorie Limits To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods from all food groups and consume recommended amounts. Consume a variety of vegetables from all subgroups, including dark green, red, and orange, legumes (beans and peas), starchy, and other vegetables. Consume a variety of fruits, especially whole fruits. Consume grains, at least half of which are whole grains. ©McGraw-Hill Education  Focus on Variety, Nutrient Density, and Amount of Food 2 Consume fat-free or low-fat dairy foods, including milk, yogurt, cheese, and/or fortified soy products. Eat a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, nuts, seeds, and soy products. Consume oils or cook with oils. ©McGraw-Hill Education  Guideline 3 : Limit Foods and Beverages Higher in Added Sugars, Saturated Fat, and Sodium, and Limit Alcoholic Beverages Consume less than 10% of daily calories from added sugars. Consume less than 10% of daily calories from saturated fats. Consume less than 2300 mg of sodium per day. ©McGraw-Hill Education  Specific Population Groups Women who are capable of becoming pregnant, are pregnant, or are breastfeeding: Consume 8 to 12 ounces of seafood per week from a variety of seafood types. Do not eat certain large fish, including shark, swordfish, and king mackerel (possible sources of toxic methylmercury). Consume iron-rich foods or take an iron supplement (if recommended by qualified health care provider). Iron is a “nutrient of public health concern” for pregnant females. Do not consume alcohol. To reduce the risk of birth defects, women who are capable of becoming pregnant should obtain 400 mcg of folic acid each day. ©McGraw-Hill Education  Major Topic Areas Major topic areas of Dietary Guidelines for Americans Balancing kcalories to manage weight Foods and food components to reduce Foods and nutrients to increase Building healthy eating patterns © 2016 Cengage Learning. All Rights Reserved.  Selected Messages from the Dietary Guidelines for Americans Consume more nutrient-dense vegetables. Choose lower fat versions of milk, yogurt, and cheese. Drink water instead of sugary drinks. Achieve or maintain a healthy body weight. ©McGraw-Hill Education  Section 3.4 Food Guides Learning Outcomes Use MyPlate to develop nutritionally adequate daily menus. Compare MyPlate with the Exchange System. ©McGraw-Hill Education  Diet-Planning Guides Incorporate both tools and knowledge to plan an ideal diet USDA Food Patterns Five major food groups Fruits, vegetables, grains, protein foods, milk, and milk products Recommended daily amounts for each group Daily selection from each group © 2016 Cengage Learning. All Rights Reserved.  USDA Food Patterns: Recommended Daily Amounts 1600 kcal 1800 kcal 2000 kcal 2200 kcal 2400 kcal 2600 kcal 2800 kcal 3000 kcal Fruits 1½ c 1½ c 2c 2c 2c 2c 2½ c 2½ c Vegetables 2c 2½ c 2½ c 3c 3c 3½ c 3½ c 4c Grains 5 oz 6oz 6oz 7oz 8oz 9oz 10 oz 10 oz Protein foods 5 oz 5 oz 5½ oz 6oz 6½ oz 6½ oz 7oz 7oz Milk and milk products 3c 3c 3c 3c 3c 3c 3c 3c Oils 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp Discretionary kcalories 121 kcal 161 kcal 258 kcal 266 kcal 330 kcal 362 kcal 395 kcal 459 kcal © 2016 Cengage Learning. All Rights Reserved.  Notable Nutrients Legumes Subgroup of both vegetable group and protein group Nutrient-dense choices Discretionary kcalories Difference between kcalories needed to supply nutrients and those to maintain weight Added sugars and fats © 2016 Cengage Learning. All Rights Reserved.  USDA Food Patterns: Fruits and Vegetables Fruits contribute folate, vitamin A. vitamin C, potassium, and fiber. Consume a variety of fruits, and choose whole or cut-up fruits more often than fruit juice. Apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, honeydew, kiwi, mango, nectarines, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries, 1 c fruit = tangerines, watermelon; dried fruit (dates, figs, prunes, raisins); 100% fruit juices 1 c fresh, frozen, or canned fruit ½ c dried fruit Limit these fruits that contain solid fats and/or added sugars: 1 c 100% fruit juice Canned or frozen fruit in syrup; juices, punches, aides, and fruit drinks with added sugars; fried plantains Vegetables contribute folate, vitamin A, vitamin C. vitamin K, vitamin E, magnesium, potassium, and fiber. Consume a variety of vegetables each day, and choose from all five subgroups several times a week. Dark-green vegetables: Broccoli and leafy greens such as arugula, beet greens, bok choy, collard greens, kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress 1 c vegetables = Red and orange vegetables: Carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes, 1 c cut-up raw or cooked tomato juice, vegetable juice, winter squash (acorn, butternut) vegetables 1 c cooked legumes Legumes: Black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, navy beans, 1 c vegetable juice pinto beans, soybeans and soy products such as tofu, split peas, white beans 2 c raw, leafy greens Starchy vegetables: Cassava, corn, green peas, hominy, lima beans, potatoes Other vegetables: Artichokes, asparagus, bamboo shoots, bean sprouts, beets, brussels sprouts, cabbages, cactus, cauliflower, celery, cucumbers, eggplant, green beans, green bell peppers, iceberg lettuce, mushrooms, okra, onions, seaweed, snow peas, zucchini Limit these vegetables that contain solid fats and/or added sugars: Baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables © 2016 Cengage Learning. All Rights Reserved.  USDA Food Patterns: Grains and Protein Foods Grains contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber. Make most (at least half) of the grain selections whole grains. Whole grains: amaranth, barley, brown rice, buckwheat, bulgur, cornmeal. millet, oats, quinoa. rye. wheat, wild rice and whole-grain products such as breads, cereals, crackers, and pastas; popcorn 1 oz grains = 1 slice bread Enriched refined products: bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels, ½ c cooked rice, pasta, or cereal white rice, rolls, tortillas 1 oz dry pasta or rice Limit these grains that contain solid fats and/or added sugars: Biscuits, cakes, cookies, cornbread, 1 c ready-to-eat cereal crackers, croissants, doughnuts, fried rice, granola, muffins, pastries, pies, presweetened cereals, taco shells 3 c popped popcorn Protein foods contribute protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc. Choose a variety of protein foods from the three subgroups, including seafood in place of meat or poultry twice a week. 1 oz protein foods = Seafood: Fish (catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, salmon, sardines, sea 1 oz cooked lean meat, poultry, or seafood bass, snapper, trout, tuna), shellfish (clams, crab, lobster, mussels, oysters, scallops, shrimp) 1 egg Meats, poultry, eggs: Lean or low-fat meats (fat-trimmed beet, game, ham, lamb, pork, veal), poultry (no ¼ c cooked legumes or tofu skin), eggs 1 tbs peanut butter Nuts, seeds, soy products: Unsalted nuts (almonds, cashews, filberts, pecans, pistachios, walnuts), seeds ½ oz nuts or seeds (flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds), legumes, soy products (textured vegetable protein, tofu. tempeh), peanut butter, peanuts Limit these protein foods that contain solid fats and/or added sugars: Bacon; baked beans; fried meat, seafood, poultry, eggs, or tofu; refried beans; ground beef; hot dogs: luncheon meats; marbled steaks; poultry with skin; sausages; spare ribs © 2016 Cengage Learning. All Rights Reserved. USDA Food Patterns: Milk and Milk Products, and Oils Milk and milk products contribute protein, riboflavin, vitamin B12, calcium, potassium, and, when fortified, vitamin A and vitamin D. Make fat-free or low-fat choices. Choose other calcium-rich foods if you don't consume milk. Fat-free or 1% low-fat milk and fat-free or 1% low-fat milk products such as buttermilk, cheeses, cottage cheese, yogurt: fat-free fortified soy milk Limit these milk products that contain solid fats and/or added sugars: 1 c milk or milk product= 2% reduced-fat milk and whole milk; 2% reduced-fat and whole-milk products 1 c milk, yogurt, or fortified soy milk such as cheeses, cottage cheese, and yogurt; flavored milk with added sugars 1½ oz natural cheese such as chocolate milk, custard, frozen yogurt, ice cream, milk shakes, pudding, 2 oz processed cheese sherbet; fortified soy milk Oils are not a food group, but are featured here because they contribute vitamin E and essential fatty acids. Use oils instead of solid fats, when possible. Liquid vegetable oils such as canola. corn, flaxseed, nut, olive, peanut, safflower, sesame, soybean, sunflower oils; mayonnaise, oil-based salad dressing, soft trans-free margarine; unsaturated oils that occur naturally in foods such as 1 tsp oil = avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds), shellfish 1 tsp vegetable oil 1 tsp soft margarine Limit these solid fats: 1 tbs low-fat mayonnaise Butter, animal fats, stick margarine, shortening 2 tbs light salad dressing © 2016 Cengage Learning. All Rights Reserved.  Discretionary kCalories in a 2000-kCalorie Diet © 2016 Cengage Learning. All Rights Reserved.  Serving Equivalents Fruits, vegetables, and milk measured in cups Grains and protein foods measured in ounces Ethnic food choices Vegetarian food guide Can still use USDA Food Patterns Mixture of foods Example: casseroles © 2016 Cengage Learning. All Rights Reserved.  Ethnic Food Choices Milk and Milk Grains Vegetables Fruits Protein Foods Products Asian Rice, noodles, Amaranth, baby corn, Carambola, guava, Soybeans and soy Usually excluded millet bamboo shoots, kumquat, lychee, products such as soy milk chayote, bok choy, persimmon, and tofu, squid, duck mung bean sprouts, melons, mandarin eggs, pork, poultry, fish sugar peas, straw orange and other seafood, mushrooms, water peanuts, cashews chestnuts, kelp Mediterranean Pita pocket bread, Eggplant, tomatoes, Olives, grapes, figs Fish and other seafood, Ricotta, pastas, rice, peppers, cucumbers, gyros, lamb, chicken, provolone, couscous, polenta, grape leaves beef, pork, sausage, parmesan, feta, bulgur, focaccia, lentils, fava beans mozzarella, and Italian bread goat cheeses; yogurt Mexican Tortillas (corn or Chayote. corn, jicama. Guava, mango, Refried beans, fish, Cheese, custard flour), taco shells, tomato salsa, cactus, papaya, avocado, chicken, chorizo, beef, rice cassava, tomatoes, plantain, bananas, eggs yams, chilies oranges © 2016 Cengage Learning. All Rights Reserved.  MyPlate MyPlate – http://www.choosemyplate.gov Educational tool Combines USDA Food Patterns and Dietary Guidelines Allows for personal planning MyPlate shortcomings Healthy Eating Index Includes a variety of food, nutrition, and physical activity resources based on the recommendations of the Dietary Guidelines Focuses on five food groups: fruits, vegetables, protein foods, grains, and dairy No “fats and oils” group is included, but USDA recognizes that consuming some fat is essential for good health. ©McGraw-Hill Education  MyPlate MyPlate – http://www.choosemyplate.gov ✓ Educational tool : Creation: Developed by the USDA, MyPlate is an educational tool designed to illustrate the five food groups and promote healthy eating. ✓ Combines USDA Food Patterns and Dietary Guidelines ✓ Allows for personal planning : The website allows individuals to create personalized plans and provides daily tips to enhance diet quality and encourage physical activity. ✓ Includes a variety of food, nutrition, and physical activity resources based on the recommendations of the Dietary Guidelines ✓ Focuses on five food groups: fruits, vegetables, protein foods, grains, and dairy No “fats and oils” group is included, but USDA recognizes that consuming some fat is essential for good health. ©McGraw-Hill Education  MyPlate MyPlate Shortcomings 1. Limited Information: MyPlate provides minimal textual guidance, relying heavily on its website for essential information. This reliance on online resources may disadvantage those without Internet access or those less inclined to explore the website. 2. Lack of Food Quality Differentiation: MyPlate does not differentiate between healthier and less healthy options within food groups. For example, it treats fish sticks and salmon equally, as well as broccoli and French fries, without highlighting the relative nutritional value of these items. ©McGraw-Hill Education  MyPlate Most current U.S. Department of Agriculture (USDA) food guide is MyPlate (www.choosemyplate.gov) Includes a variety of food, nutrition, and physical activity resources based on the recommendations of the Dietary Guidelines Focuses on five food groups: fruits, vegetables, protein foods, grains, and dairy No “fats and oils” group is included, but USDA recognizes that consuming some fat is essential for good health. ©McGraw-Hill Education  Using MyPlate for Menu Planning MyPlate has 12 different healthy daily food patterns that range from 1000 to 3200 kcal. Can be individualized Each daily food pattern has some kilocalories that remain after all of the recommended nutrient-dense foods (and fats & oils) are eaten. In the 2000 kcal dietary pattern, for example, there are 270 kcal that remain. You can “spend” your remaining calories by eating foods that contain a lot of empty calories or more healthy, nutrient-dense foods. ©McGraw-Hill Education  Other Food Guides Latin American Diet Pyramid Mediterranean Diet Pyramid Asian Diet Pyramid Eating Well with Canada’s Food Guide ©McGraw-Hill Education  Do Americans Follow Dietary Recommendations? The typical American diet does not contain enough fruits, vegetables, and fat-free or low-fat dairy products. The typical American diet contains too much added sugars, solid fats, and sodium. Figure 3.9 Source: U.S. Department of Agriculture, Economic Research Service: Food availability (per capita) data system: Summary findings. Last updated January 2017. USDA to https://www.ers.usda.gov/data-products/food-availability-per-capita-data-system/summary-findings/ Accessed: May 7, 2017. ©McGraw-Hill Education  Recommended and Actual Intakes Compared © 2016 Cengage Learning. All Rights Reserved.  Recommended and Actual Intakes Compared Recommendations vs. Actual Intakes Objective of USDA Food Patterns and MyPlate: These tools were developed to help consumers choose a balanced and healthful diet. Current Consumer Behaviors: General Trend: Consumers are not adhering to dietary recommendations effectively. High Intake of Unhealthy Foods: Many people are consuming excessive amounts of foods high in solid fats and added sugars, such as: Soft drinks , Desserts , Whole milk products , Fatty meats Inadequate Intake of Recommended Foods: Consumers are falling short of the suggested quantities for many food groups, often consuming too few: Fruits ,Vegetables, Whole grains, Milk products © 2016 Cengage Learning. All Rights Reserved.  Healthy Eating Index (HEI) Assessment Tool: Healthy Eating Index (HEI) The HEI measures how well diets align with the Dietary Guidelines by scoring various components based on consumption. Scoring Method: Higher intakes of most components lead to higher scores (e.g., consuming at least 3 ounces of whole grains yields a score of 10 points; no whole grains yield 0 points). For certain components, lower intakes get higher scores (e.g., less than 2.2 grams of sodium earns 10 points; more than 4 grams earns 0 points). Current Dietary Scores: Recent nutrition surveys indicate that the average American diet scores about 58 out of a possible 100 points on the HEI. © 2016 Cengage Learning. All Rights Reserved.  Healthy Eating Index (HEI) Recommendations for Improvement:((To improve this score 58)) To enhance dietary quality and boost HEI scores: Decrease caloric intake from solid fats and added sugars. Increase consumption of fruits, vegetables, and milk products. Maintain the quantity of grains but focus on increasing whole grain consumption. Reduce sodium intake. By addressing these areas, individuals can align their eating habits more closely with dietary recommendations and improve their overall health. © 2016 Cengage Learning. All Rights Reserved.  What Is the Exchange System? Meal planning technique that categorizes foods into 3 food groups: Carbohydrates Meat & meat substitutes Fats Each group has exchange lists for menu planning. The lists can be useful for people with diabetes or trying to lose weight. However, “carbohydrate counting” has become a more popular menu planning tool than using the exchange lists. ©McGraw-Hill Education  Exchange Lists Help in achieving kcalorie control and moderation purpose: Food group plans aim to help individuals achieve dietary adequacy, balance, and variety. Food lists (formerly known as exchange lists) assist with calorie control and moderation. Origin: Initially developed as a meal planning guide for people with diabetes, food lists have also proven beneficial for general diet planning and weight management. Grouping Methodology: Unlike the USDA Food Patterns, which categorize foods primarily based on their vitamin and mineral content, food lists group foods according to their energy-nutrient contents. As a result, some foods may be found in unexpected categories based on their nutritional profiles. Sorting of foods Energy-nutrient contents © 2016 Cengage Learning. All Rights Reserved.  Exchange Lists Examples of Grouping: Cheeses: Listed with meats on the protein list due to their similar energy contributions from protein and fat, despite being dairy products. In USDA patterns, cheeses are grouped with milk based on calcium content. Starchy Vegetables: Items like corn, green peas, and potatoes are included on the starch list, rather than with vegetables, highlighting their carbohydrate content. Olives: Classified as a "fat" due to their high-fat content, making them more similar to oils rather than fruits. Cream Cheese, Salt Pork, and Nuts: Also found on the fat list to indicate their significant fat content. Significance: These groupings emphasize the characteristics of foods that impact energy intake, facilitating better nutritional decision-making. © 2016 Cengage Learning. All Rights Reserved.  Putting the Plan Into Action Familiarize yourself with each food group Assign food groups to meals From guidelines to groceries Consider foods you enjoy Make improvements little by little Processed foods Disadvantages Advantages © 2016 Cengage Learning. All Rights Reserved.  Diet-Planning Using the 2000- kCalorie USDA Food Pattern © 2016 Cengage Learning. All Rights Reserved.  Diet-Planning Using the 2000- kCalorie USDA Food Pattern Food Group Amounts Breakfast Lunch Snack Dinner Snack Fruits 2c ½c ½c 1c Vegetables 2½ c 1c 1½ c Grains 6 oz 1 oz 2oz ½ oz 2 oz ½ oz Protein foods 5½ oz 2 oz 3½ oz Milk and milk products 3c 1c 1c 1c Oils 6 tsp 1½ tsp 4 tsp © 2016 Cengage Learning. All Rights Reserved.  Grocery Shopping Grains Fruits Whole-grain products Colors Fortification and Fruit juices enrichment Protein foods Vegetables Lean cuts Fresh vs. canned or Soy products frozen Portion sizes Milk and milk products Cooking techniques © 2016 Cengage Learning. All Rights Reserved.  A Wheat Plant © 2016 Cengage Learning. All Rights Reserved.  Nutrients in Bread © 2016 Cengage Learning. All Rights Reserved.  Food Labels Reasons for food label use Product not required to have food labels Voluntary use of labels Restaurant food labeling Portion sizes usually larger than serving sizes © 2016 Cengage Learning. All Rights Reserved.  Example of a Food Label © 2016 Cengage Learning. All Rights Reserved.  Ingredient List Listing of all ingredients Descending order of predominance by weight Nutrition facts panel Serving sizes established by the Food and Drug Administration (FDA) Adjust calculations according to amount consumed Sizes listed versus USDA Food Pattern sizes © 2016 Cengage Learning. All Rights Reserved.  Nutrient Quantities Quantities and percent Daily Values Required information Total food energy and food energy from fat Total fat Saturated fat, trans fat, and cholesterol Sodium Total carbohydrate, dietary fiber, and sugars Protein Vitamins A and C, iron, and calcium © 2016 Cengage Learning. All Rights Reserved.  Daily Values Expressed as percentage Relationship to health “Ballpark” estimate of contribution to total diet Based on 2000 kcalories per day Need varies depending on age, activity, other factors Nutrient claims Meet FDA definitions © 2016 Cengage Learning. All Rights Reserved.  Daily Values for Food Labels Nutrient Daily Value Calculation Factors Fat 65 g 30% of kcalories Saturated fat 20 g 10% of kcalories Cholesterol 300 mg — Carbohydrate (total) 300 g 60% of kcalories Fiber 25 g 11.5 g per 1000 kcalories Protein 50 g 10% of kcalories Sodium 2400 mg — Potassium 3500 mg — Vitamin C 60 mg — Vitamin A 1500 μg — Calcium 1000 mg — Iron` 18 mg — NOTE: Daily Values were established for adults and children more than 4 years old. The values for energy-yielding nutrients are based on 2000 kcalories a day. For fiber, the Daily Value was rounded up from 23. © 2016 Cengage Learning. All Rights Reserved.  Front of Package Labels Simpler than the Food Labels Printed on front of package © 2016 Cengage Learning. All Rights Reserved.  Claims on Labels © 2016 Cengage Learning. All Rights Reserved.  Consumer Education Coordination of USDA Food Patterns, Dietary Guidelines, and food labels See Table 2-9 on following slides © 2016 Cengage Learning. All Rights Reserved.  Balancing kCalories to Maintain Weight Dietary USDA Food Patterns/MyPlate Food Labels Guidelines Balancing kcalories Enjoy your food, but eat less. Read the Nutrition Facts to see how many to manage weight Select the recommended amounts from kcalories are in a serving and the number of each food group at the energy level servings that are in a package. appropriate for your energy needs; meet, Look for foods that describe their kcalorie but do not exceed, energy needs. contents as free, low, reduced, light, or less. Limit foods and beverages with solid fats and added sugars. Use appropriate portion sizes; avoid oversized portions. Increase physical activity and reduce time spent in sedentary behaviors. © 2016 Cengage Learning. All Rights Reserved.  Foods to Reduce Dietary USDA Food Patterns/MyPlate Food Labels Guidelines Foods and food Choose foods within each group that Read the Nutrition Facts to see how much sodium, saturated fat, trans fat, components to are low in salt or sodium. and cholesterol is in a serving of food. reduce Choose foods within each group that Look for foods that describe their salt and sodium contents as free, low, or are lean, low fat, or fat free and have reduced; foods that describe their fat, saturated fat, trans fat, and little solid fat (sources of saturated cholesterol contents as free, less, low, light, reduced, lean, or extra lean; and transfats); use unsaturated oils foods that describe their sugar contents as free or reduced. instead of solid fats whenever Look for foods that provide no more than 5 percent of the Daily Value for possible. sodium, fat, saturated fat, and cholesterol. Choose foods and beverages within A food may be high in solid fats if its ingredients list begins with or each group that have little added contains several of the following: beef fat (tallow, suet), butter, chicken fat, sugars; drink water instead of sugary coconut oil, cream, hydrogenated oils, palm kernel oil, palm oil, partially beverages. hydrogenated oils, pork fat (lard), shortening, or stick margarine. If alcohol is consumed by adults, use A food most likely contains trans fats if its ingredients list includes: in moderation (no more than one partially hydrogenated oils. drink a day for women and two drinks a day for men). A food may be high in added sugars if its ingredients list begins with or contains several of the following: brown sugar, confectioner's powdered sugar, corn syrup, dextrin, fructose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, nectars, sucrose, sugar, or syrup. Light beverages contain fewer kcalories and less alcohol than regular © 2016 Cengage Learning. All Rights Reserved. versions.  Foods to Increase Dietary Guidelines USDA Food Patterns/MyPlate Food Labels Foods and nutrients to Make half your plate fruits and vegetables. Look for foods that describe their fiber, calcium, increase potassium, and vitamin D contents as good, high, or Choose a variety of vegetables from all five excellent. subgroups (dark green, red and orange, legumes, starchy vegetables, and other Look for foods that provide at least 10 percent of the vegetables) several times a week. Daily Value for fiber, calcium, potassium, and vitamin D from a variety of sources. Choose a variety of fruits; consume whole or cut-up fruits more often than fruit juice. A food may be a good source of whole grains if its ingredients list begins with or contains several of the Choose potassium-rich foods such as fruits and following: barley, brown rice, buckwheat, bulgur, corn, vegetables often. millet, oatmeal, popcorn, quinoa, rolled oats, rye, Choose fiber-rich fruits, vegetables, and whole sorghum, triticale, whole wheat, or wild rice. grains often. Choose whole grains; make at least half of the grain selections whole grains by replacing refined grains with whole grains whenever possible. Choose fat-free or low-fat milk and milk products. Choose a variety of protein foods; increase the amount and variety of seafood by choosing seafood in place of some meat and poultry. © 2016 Cengage Learning. All Rights Reserved.  Building Healthy Eating Patterns Dietary Guidelines USDA Food Patterns/MyPlate Food Labels Building healthy Select nutrient-dense foods and beverages Look for foods that describe their vitamin, mineral, or fiber eating patterns within and among the food groups. contents as a good source or high. Keep food safe. Follow the safe handling instructions on packages of meat and other safety instructions, such as keep refrigerated, on packages of perishable foods. © 2016 Cengage Learning. All Rights Reserved. Vegetarian Diets Highlight 2 © 2016 Cengage Learning. All Rights Reserved.  Vegetarian Diets, continued Dietary choices fall along a continuum No foods of animal origin to few restrictions Part-time vegetarians or flexitarians Choose small amounts of meat Motivations for choosing vegetarian diets Vegetarian classifications Foods excluded from diet © 2016 Cengage Learning. All Rights Reserved.  Health Benefits of Vegetarian Diets Vegetarian lifestyle factors Obesity Lower and healthier body weight Diabetes Hypertension Heart disease Plant-based diets and tofu Cancer Other diseases © 2016 Cengage Learning. All Rights Reserved.  Tasks and Tools Task Use variety of foods within an energy allowance to maintain a healthy body weight Tools USDA Food Patterns MyPlate Nutrient intakes Vegan diets exclude milk, milk products, and eggs © 2016 Cengage Learning. All Rights Reserved.  Vegetarian Diet Planning Protein Calcium Sources Food choices Requirements Vitamin B12 Meat replacements Only in animal- Iron derived foods RDA is higher Vitamin D Absorption Omega-3 fatty acids Zinc © 2016 Cengage Learning. All Rights Reserved.  Recommended Weekly Amounts of Protein Foods Protein Foods 1600 kcal 1800 kcal 2000 kcal 2200 kcal 2400 kcal 2600 kcal 2800 kcal 3000 kcal Daily Amounts 5 oz 5 oz 5½ oz 6 oz 6½ oz 6½ oz 7 oz 7 oz Vegetarian Subgroups Eggs 4 oz 4 oz 4 oz 4 oz 5 oz 5 oz 5 oz 5 oz Legumes 9 oz 9 oz 10 oz 10 oz 11 oz 11 oz 12 oz 12 oz Soy products 11 oz 11 oz 12 oz 13 oz 14 oz 14 oz 15 oz 15 oz Nuts and seeds 12 oz 12 oz 13 oz 15 oz 16 oz 16 oz 17 oz 17 oz Vegan Subgroups Legumes 12 oz 12 oz 13 oz 15 oz 16 oz 16 oz 17 oz 17 oz Soy products 9 oz 9 oz 10 oz 11 oz 11 oz 11 oz 12 oz 12 oz Nuts and seeds 14 oz 14 oz 15 oz 17 oz 18 oz 18 oz 20 oz 20 oz NOTE: Total recommended amounts for legumes include the sum of both the vegetables and protein foods. An ounce-equivalent of legumes in the protein foods group is ¼ cup. For a 2000-kcal vegan diet, that's 3¼ cups of legumes for protein foods plus 1½ cups of legumes for vegetables (see Table 2-4, p. 46). or about almost 5 cups of legumes weekly. © 2016 Cengage Learning. All Rights Reserved.  Healthy Food Choices Vegetarian diets Lower risk of mortality from several chronic diseases Nutritionally sound choices Variety is key to nutritional adequacy Macrobiotic diet Way of life, not just a meal plan © 2016 Cengage Learning. All Rights Reserved.