HNFE 1004 Ch. 2 - Healthy Diet Guidelines PDF

HNFE 1004 Guidelines for Designing a Healthy Diet Dr. Angela Anderson  Basics of a healthy diet Variety – Eating many different foods – Eating functional foods- rich in phytochemicals Moderation – Controlling portion size – Limiting ene...

HNFE 1004 Guidelines for Designing a Healthy Diet Dr. Angela Anderson  Basics of a healthy diet Variety – Eating many different foods – Eating functional foods- rich in phytochemicals Moderation – Controlling portion size – Limiting energy-dense foods (kcals/g of food) Ratio of calorie content to weight Household income & education are strong predictors of dietary energy density Energy-dense foods are usually cheaper Proportionality – Eating more nutrient-dense foods (nutrients/Kcal of food) Ratio of nutrient content (protein, vitamins, or minerals) to calorie content Ex. Fruits, veggies, whole grains, low-fat dairy Especially important for people who consume diets low in calories – Limiting foods high in saturated fats, sugars, cholesterol, salt, & alcohol – Match energy in w/ energy out Energy Dense Foods  Nutrient Density Nutrient Density – The amount of nutrients in a serving per Kcals of that serving Ex. OJ v. and orange – OJ: 85mg Vit C/ 120 Kcal = 0.7 mg/Kcal – Orange: 70mg Vit C/ 60 Kcal = 1.2 mg/Kcal  Processed Foods Can be Categorized via the NOVA Classification: – Group 1- Unprocessed/minimally processed Fresh/frozen fruit/veggies; meat, milk, grains, legumes – Group 2- Processed culinary ingredients Pieces that have been removed from Group 1 – Sugar, syrup, oils, butter, salt – Group 3- Processed foods Group 1 and 2 foods combined – Canned fruits, salted nuts, salted/smoked meats – Group 4- Ultraprocessed foods Industrial formulations with additives for flavor, color, sweetness, etc. Baked goods, candy, packaged snacks, sausage, enriched pasta/breads, frozen meals, breakfast cereal List of Nutrient Dense Foods  Dietary Guidelines for Americans Started in 1980 by the USDA and the department of HHS Updated every 5 years We currently use the 2020-2025 – First edition to include recommendations for healthy diet patterns for infants and toddlers  2020-2025 Dietary Guidelines for Americans 1. Follow a healthy eating pattern at every stage of life 2. Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations 3. Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits 4. Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages Food components to include Variety from all veggie subgroups – Dark green, red & orange, legumes, starchy, & other Fruits, especially whole fruit Half of grains should be whole grains Dairy sources including fat-free or low-fat milk, yogurt, & cheese; including lactose-free and soy as alternatives Protein sources should include several subgroups: – Seafood, meats, poultry, eggs, nuts, seeds, soy products, & legumes Include PUFAs from oils, including oils from food (seafood & nuts)- omega 3 & 6, vit E  Food components to limit Limit added sugars to less than 10% of daily calories Limit saturated fat to less than 10% of daily calories Limit sodium to less than 2300 mg/ day Limit alcohol to moderate consumption – 1 drink/ day for women – 2 drink/ day for men  Healthy Eating Patterns Goal is to support a healthy body weight and help reduce the risk of disease Also include the Healthy- Mediterranean-Style and the Healthy Vegetarian dietary patterns Average US Food Group Intakes  2018 PA Guidelines for Preschool Children Preschool-aged children are those 3 - 5 years old – They should be physically active throughout the day to enhance growth and development – Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types 2018 PA Guidelines for Children (6- pubery) & Adolescents (puberty-17) It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety Should do 60 minutes or more of moderate-to-vigorous physical activity daily: – Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous- intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week – Muscle­strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle- strengthening physical activity on at least 3 days a week – Bone­strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone- strengthening physical activity on at least 3 days a week – CDC website with descriptions as to what counts as bone and muscle st renghening activities for children  2018 PA Guidelines for Adults Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. – For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate- intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. – Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. – CDC website with descriptions as to what counts as moderate activity, vig orous activity, and muscle strenghening activities for adults  2018 PA Guidelines for Older Adults The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults: – As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. – Older adults should determine their level of effort for physical activity relative to their level of fitness. – Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. – When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.  2018 PA Guidelines for Pregnancy Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period – Preferably, aerobic activity should be spread throughout the week – Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy – Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born Moderate Intensity vs. Vigorous Intensity PA Moderate- intensity – Physical activity that increases a person’s heart rate to 64 – 76 % maximum heart rate Vigorous- intensity – Physical activity that increases a person’s heart rate to 77 – 95% maximum heart rate Physical Activity Gui delines - What Coun Calorie Needs Food Group Quantities for Different Kcal needs Serving Size Guesstimatin g Serving Size  My Plate Released in 2011 Planning a Healthy Diet  Nutritional health Malnutrition – Can be either overnutrition (intake exceeds body’s needs- over supplementation or excess calories) or undernutrition (intake does not meet body’s needs) Measuring Nutritional Status Measured using the ABCDEs by a HCP and/or with a RDN – Anthropometric Height, weight, % BF, body circumference – Biochemical Concentration of nutrients/nutrient byproducts in blood, urine, & feces – Clinical assessment Physical evidence (ex. high BP), skin, eyes, & tongue; hair loss, sense of touch, ability to walk – Dietary assessment DIR or 24-hr recall – Environmental assessment (background analysis) Medical history, social history, family health history, education level, economic status ABCDEs  Dietary Reference Intakes (DRIs) DRIs- Encompasses RDAs, AIs, EER, ULs, & CDRRs – Recommended Daily Allowance (RDA)- Daily amount of a nutrient that will meet the needs of 97% (1 SD) in a particular age & gender group – Adequate Intake (AI)- when there isn’t enough information to make an RDA. Standard is based on the amount that appears to be maintaining health in healthy people – Estimated Energy Requirement (EER)- For calorie needs, the RDA is set higher for most people. The EER is for the average person and should be tailored based on more information – Tolerable Upper Limit (UL)- highest amount of a nutrient unlikely to cause adverse health effects – Chronic Disease Risk Reduction Intakes (CDRR)- values set after correlations with intakes and disease. Ex. Sodium- the CDRR is set at 2300mg max a day to reduce the risk of hypertension – Acceptable Macronutrient Distribution Range (AMDR)- range of intake of macronutrients associated with a received risk of chronic disease 45-65% Kcals from Carbs 10-35% Kcals from Protein 20-35% Kcals from Fats Relationship of RDA, AI, & UL  Daily Values Daily Values (DV)- found on food labels – Based on a 2000 Kcal diet – Set close to the highest RDA – For fat and cholesterol, the DV is the maximum level, not a goal to hit  Food labels Must include: – Fiber – Sugars – Total calories (Kcal) – Added Sugars – Calories from fat – Protein – Total fat – Vitamin D – Saturated fat – Potassium – – Trans fat Calcium – Iron – Cholesterol Serving size must be – Sodium consistent among – Total Other carbohydrate Nutrients must be similar foods added if there is a health – May differ from MyPlate claim on the package about them or the product is because these are typical fortified with a nutrient portion sizes What became new on the food label in 2016 NBC Ne ws wep age wit h video on the F DA’s Ne w Food Labels: What to Know New food label Reading the Nutrition Facts Label  Health Claims Regulated by the FDA Health claims fall into 4 categories – Health claims- closely regulated by the FDA – Preliminary health claims- regulated by the FDA, but evidence may be limited – Nutrient claims- closely regulated by the FDA – Structure/function claims- there are not FDA approved Ex. "calcium builds strong bones" Before a health claim can be met it must have 2 things: – It must be a “good source” before fortification- 10- 19% of the DV – Single serving can not contain more than 13g of fat, 4 g of saturated fat, 60mg of cholesterol, or 480mg of sodium  Approved Nutrition Fact Label Health Claims Calcium and Vitamin D- osteoporosis Dietary lipids- cancer Folate- neural tube defects Saturated fat and cholesterol- coronary heart disease Sodium- hypertension Soluble fiber- coronary heart disease Soy- coronary heart disease Plant stanols/sterols- coronary heart disease Whole grains, fruits, veggies- cancer  Food Allergens The Food Allergen Labeling and Consumer Protection Act (FALCPA) requires major food allergens to be listed on food products Major food allergens (8) include – Milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans Sesame has just been added as the 9th – Under the FASTER Act (Jan 1, 2023), packaged food products with sesame must declare the ingredient as an allergen on their labels