Presentation Overview. Food Package Labels. Legislation Overview. DRV s Based on a 2000 Calorie Diet. Daily Reference Values

Transcription

1 Food Package Labels T-Talk.1 By Jennifer Turley and Joan Thompson 013 Cengage Presentation Overview Nutrition Labeling & Education Act Anatomy of a Food Label Daily Values: DRVs & RDIs Assessing fat content in foods Nutrient density in foods Understanding Ingredients, Terms, and Health Claims on food labels Legislation Overview Anatomy of a food package label 1990: Nutrition Labeling and Education Act of : >300,000 packaged foods relabeled. Mandatory compliance was required by food manufacturers. Package Size: Packages smaller than 1 square inches in surface area require a phone number. Serving Size: The FDA established set serving sizes for >100 food categories making product comparison easier. 003: Legislation passed for trans fatty acids to appear on a separate line under SFAs in the nutrition facts panel starting January 1, : The Food Allergen Labeling & Consumer Protection Act of 004 passed. Manufacturers must plainly list milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans ingredients starting January 1, 006. Other legislation is described in table.1 Daily Reference Values Daily Reference Values (DRV). Are based on a 000 Calorie diet. Are used exclusively on Food Package labels. Are applicable to adults and children 4 years or older. See Appendix. DRV s Based on a 000 Calorie Diet Fat (9% of Calories or 65 gm) Saturated Fat (9% of Calories or 0 gm) Cholesterol (300 ) Carbohydrate (60% of Calories or 300 gm) Fiber (1.5 gm/1000 Calories or 5 gm) Protein (1% of Calories or 50 gm high quality Pro, 65 gm low quality Pro) Sodium (Na; 400 ) Potassium (K; 3500 ) 1

2 Classifying Foods by Fat Content Calculating % Fat by Calories High-fat: >35% of Calories come from fat. Moderately-fat: 5-35% of Calories come from fat. Low-fat: <5% of Calories come from fat. Sample Food Label Nutrition Facts Serving size 1/3 cup in shells (41 g) Servings per container about 5 Amount per serving Calories 150 Calories from Fat 100 Total Fat 1 g Saturated Fat 1.5 g Trans Fatty Acids 0 g Cholesterol 0 Sodium 380 Total Carbohydrate 5 g Dietary Fiber g Sugars 1 g Protein 6 g % Daily value 19% 9% -- 0% 16% % 6% -- Calculating % Fat by Weight Vitamin A 0% Calcium 0% Vitamin C 0% Iron 4% Hamburger Example Quarter Pound Patties Contain 15% Fat PATTIES Hamburger Example Nutrition Facts Serving size 1 patty (11 g) Servings per Container 1 Amount per serving Calories 40 Calories from Fat 150 Total Fat 17 g Saturated Fat 7 g Trans Fatty Acids 0 g Cholesterol 75 Sodium 75 Total Carbohydrate 0 g Dietary Fiber 0 g Sugars 0 g Protein g % Daily value 6% 34% -- 4% 3% 0% 0% -- NET WEIGHT (48 oz) 3 LBS (1.36 Kg) Vitamin A 0% Calcium 0% Vitamin C 0% Iron 10%

3 Whole Milk Example 44 gm/cup 8 gm Fat X 9 Calories/gram = 7 Cals 9 gm Pro X 4 Calories/gram = 36 Cals 1 gm CHO X 4 Calories/gram = 48 Cals Amount of total Calories? = 156 Calories Amount of fat based on weight? 8g 44g x 100 = 3.3% Amount of fat based on Calories? 7 cals 156 Cals x 100 = 46% Classification: whole milk is a high fat food. Energy Producing Nutrients looking deeper The nutrition facts panel provides total Calories, Fat Calories, grams carbohydrate, protein, and fat. Subcategories are given for fat and carbohydrate. Total fat is the sum grams of all the type of fatty acids found in the food. Manufacturers only show component gram amounts of SFA & TFA. Total carbohydrate is the sum grams of simple and complex carbohydrate. Manufacturers only show component gram amounts of sugars & fiber (which is non-caloric). % of Calories from simple sugar, SFA, protein etc can be determined as follows: Grams x Calories/gm total Calories x 100 = % Calories Energy Producing Nutrients looking deeper examples Corn Taco shell example: Total Calories 110, protein grams. % Calories from Protein: x 4 Cal/gm 110 x 100 = 7.3% Raspberry Jam example: Total Calories 60, total CHO grams 11, Sugars grams 9. % Calories from Carbohydrate: 11 x 4 Cal/ gm 60 x 100 = 73% % Calories from Sugars: 9 x 4 Cal/gm 60 x 100 = 60% Applying Knowledge Given your understanding of the nutrients let s apply it. Is the protein in the example HBV or LBV? Cereal Hamburger Corn Taco Shells Peanuts Is the majority of carbohydrate in the simple or complex? Cereal Corn Taco Shells Peanuts Raspberry Jam Whole Milk What kind of fatty acids are in the? Peanuts Whole Milk Hamburger Reference Daily Intakes (RDI s) Are set for vitamins & minerals essential in human nutrition. Use the highest RDA value from the 1968 RDA table for men or women. Are expressed as percentages. Are mandatory on every food package label for Vitamin C, Vitamin A, Calcium and Iron. Other nutrients may appear on the label. See Appendix for values. The RDI s Nutrient Amount Units Nutrient Amount Units Thiamin Riboflavin Niacin Biotin Pantothenic Acid Vitamin B 6 Folate Vitamin B 1 Vitamin C Vitamin A Vitamin D Vitamin E Vitamin K , IU 1 IU 1 IU 1 Calcium Iron Zinc Iodine Copper Chromium Selenium Molybdenum Manganese Chloride Magnesium Phosphorus 1, , ,000 1 IU: International Units g (gram), (milligram), (microgram) 3

4 Nutrient Density Nutrient Dense Foods: A food is nutrient dense if it provides at least 0% of the RDI for a nutrient per serving. Nutrient Density: The amount of nutrient in reference to the Calories or serving of food. Nutrient Density: Cereal Example What does 5% Vitamin C mean? How many of Vit C are in 1 serving of food? The RDI for Vit C is 60. (see appendix) 60 x 5% 100 = 15 Vit C per serving. Ingredients List INGREDIENTS: Whole oats, milled corn, enriched wheat flour, dextrose, maltose, high-fructose corn syrup, brown sugar, coconut oil, walnuts, salt, natural flavors, sodium ascorbate, vitamin A palmitate, and iron. Terms Free: Negligible amounts of fat, cholesterol, sodium, sugar, or Calories. <0.5 grams of TFAs per serving. Reduced or Less: 5% less of a nutrient compared to the original product. Light or Lite: 1/3 fewer Calories; 1/ the fat or sodium; color or texture (compared to the original product). Terms Low: Sodium ( 140 per serving) Cholesterol ( 0 per serving) Calorie ( 40 Calories per serving) Fat ( 3 g fat per 3.5 ounce serving) Lean: 10 g fat; 4.5 g SFA & TFA; 95 cholesterol per 3.5 ounce serving Extra lean: 5 g fat; g SFA & TFA; 95 cholesterol per 3.5 ounce serving 3.5 ounces = 100 grams Health Claims A statement linking the nutrition profile of the food to a reduced risk of a particular disease. To make a claim that a food supplies a good source of a nutrient, usually the food must provide at least 0% of the RDI or DRV. 4

5 Health Claims Careful phrasing is required. For example, if a product provides a good source of calcium [at least 0% of the RDI for calcium (00 )] per serving, then the health claim this product may prevent osteoporosis can be legally used. The company must also mention that other factors like exercise may prevent osteoporosis. FDA Approved Health Claims 1. Calcium & Osteoporosis. Low Fat & Cancer 3. SFA and TFA, cholesterol, and heart disease 4. Fiber containing fruits, vegetables, and whole grains and cancer 5. Fiber containing fruits, vegetables, and whole grains and heart disease 6. Sodium and high blood pressure FDA Approved Health Claims 7. Fruits and vegetables (vitamin C and beta-carotene) and cancer 8. Sugar alcohols and dental caries 9. Folic Acid and Neural Tube Defects 10. Soluble fiber from oats and barley and heart disease FDA Approved Health Claims 11. Soy and heart disease 1. Potassium and blood pressure and stroke 13. Plant sterol/stanol esters and heart disease 14. Fluoridated water and dental caries Knock it down Disease Wise Heart Disease: Low fat, SFA & TFA, cholesterol, a good source of fiber especially soluble fiber from oats and barley, soy, and plant sterols/stanols. Blood Pressure & Stroke: Food must be low in sodium and a good source of potassium. Cancer: Food must be low fat, and a good source of fiber, fruits and/or vegetables. Meat must be extra lean. Osteoporosis: Food must be high in calcium. Neural Tube Defects: Food must provide 40 per serving or more of folic acid. Dental Caries/Tooth Decay: Food must be sugar free and may contain sugar alcohols. Summary Food Package labels use the nutrition facts panel that contains DRV s & RDI s. Determining whether a food is high fat is done best by calculating percent of Calories from fat. A food is nutrient dense if 0% of the RDI for a nutrient is provided per serving. Ingredients are listed in descending order, by weight or volume. There are specific definitions for terms used on food labels. There are specific FDA approved health claims for food package labels. References for this presentation are the same as those for this topic found in module of the textbook 5

6 1/0/1 Dietary Reference Intakes Presentation Overview Defining DRIs Looking at nutrients with DRIs Understanding how DRIs are used T-Talk. By Jennifer Turley and Joan Thompson 013 Cengage What are DRIs? Standards to guide safe & adequate intakes of essential nutrients for healthy humans. Sick individuals have different needs. The year 001, 00, 004 revision values were designed to promote optimal function & health for healthy people. Are specific for groups of people based on: life stage, gender, conditions of pregnancy & lactation. Are adequate for moderately active people. How are DRIs established? By scientific RDA: level to meet 97-98% of needs committee AI: average or mean intake level. literature review. EAR: average daily nutrient intake level estimated to meet the Nutrients are requirement of half the given an Recommended Dietary Allowance (RDA), Adequate Intake (AI), or Estimated Average Requirement (EAR) value by life stage & gender. Other DRI Components Tolerable upper intake levels (UL) for vitamins & minerals. Highest intake level likely to pose no risk of adverse health effects. Acceptable Macronutrient Distribution Ranges (AMDR) for energy producing nutrients & essential fatty acids. % Calorie range. Estimated Energy Requirement (EER) for Calories. DRI for physical activity. DRIs Exist For: Vitamins: A, D, E, K, B 1 (thiamin), B (riboflavin), B 3 (niacin), B 6, B 1, folate, vitamin C biotin, pantothenic acid, choline Minerals: Ca, P, Mg, Fe, Zn, I, Se Cu, Mn, Cr, Mo, F Na, K, Cl Water: Men 19 years: 3.7 L/day (approx. 15 cups) Women 19 years :.7 L/day (approx. 11 cups) 1

7 1/0/1 DRI for Protein The adult DRI for protein is set at 0.8 grams/kg. This level is for inactive persons. See appendix for gram/kg need for infants, children, and adolescents. Although not DRIs: Active persons need more than the DRI, approximately grams/kg. Endurance athletes need more than the DRI, approximately grams/kg. DRI for Calories Is calculated from formulas (See Appendix). Is set as an EAR and is the called the estimated energy requirement (EER). The EER is based on age, gender, and physical activity. The formulas require height in meters and weight in kilograms. DRI for Carbohydrate, Fiber & Fat Carbohydrate: At least 130 gm/day for adults Fiber: 38 gm/d 5 gm/d, [adults] 1.4 gm/100 Calories consumed FAT: not determined for adults Essential Fatty Acids: Linoleic Acid: 17 1 [adults, gm/d ] Alpha-Linolenic Acid: [adults, gm/d ] DRI for Exercise There is a DRI for exercise! It is 60 minutes cumulative moderate exercise per day. That means moving body parts and sweating while you are doing it. AMDRs Na, K, Cl & Water In 004 the DRI was published for Water and the Electrolytes (Na, Cl, and K) Sodium (Na): 1.5 gm if years Sodium Chloride (NaCl): years 3.8 gm (3.8 gm NaCl 1.5 gm Na =.3 gm/day of Cl) Potassium (K): 4.7 gm/day if >18 Water:.7 L/day if 3.7 L/day if #

8 1/0/1 Tolerable Upper Intake Levels: ULs For vitamins with DRIs For minerals with DRIs For arsenic, boron, nickel, silicon, vanadium DRIs Do Not Exist For: Cholesterol Sulfur (sulfate) Cobalt Non-essential, nutritional supplements DRIs Are used to achieve nutritional balance and health in the population. Are used in nutrition assessment, meal planning, health care, research, food industry, national defense, food programs, public policy, etc. Summary DRIs are a collection of values to express a persons nutrient need based on their life stage & gender. The exact DRI value may be as an RDA, AI, EAR depending on scientific information available for each nutrient. DRIs are expressed as ULs and AMDRs. For Calories the DRI is called the EER. There is DRI recommendation for Physical activity. The DRIs are standards that have many important purposes and uses. References for this presentation are the same as those for this topic found in module of the textbook 3

9 The MyPlate Food Guidance System T-Talk.3 By Jennifer Turley and Joan Thompson 013 Cengage MyPlate The Original Food Guide Pyramid was released from the U.S. Department of Agriculture (USDA) in 199. It was remodeled and released as MyPyramid in 005 and as MyPlate in 011. It is a model for healthy eating for children, teenagers, adults, and the elderly. If followed, the nutritional content of the diet should met the DRIs and AMDRs. Further, nutritionally-related disease should be reduced. What is the MyPlate Plan? See also Appendix C. Determine your personalized MyPlate plan by age, gender, and activity level. Daily Calorie recommendation which ties to specific daily equivalent recommendations (ounces or cups or teaspoons depending on the food group or category) for grains, vegetables, fruits, protein foods, and dairy. Also for healthy oils and limiting empty calories Grains Make at least ½ whole grain Includes: whole grains such as amaranth, barley, brown rice, buckwheat, bulgur (cracked wheat), cornmeal, millet, oatmeal, popcorn, quinoa, rye, sorghum, triticale, whole wheat, wild rice; and whole grain bread, cereal, tortilla, and pasta products. Refined grains may include products such as breads, crackers, cereals, flour tortillas, noodles, processed grains, bakery goods. Servings in General: A 1-ounce MyPlate serving equivalent of grain, could be 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal (approximately 80 Calories). Health Benefits: Grains reduce heart disease, high blood pressure, cancer, type diabetes, neural tube defects during fetal development, and both constipation and obesity (useful in weight management) when eaten as whole grains. Nutrients: Grains provide many nutrients, including several B vitamins (thiamin, riboflavin, niacin, and folate), minerals (iron, magnesium, and selenium), carbohydrate, fiber (as whole grains), and protein. Patterning Identify the appropriate food group for the food. Determine the number of equivalents consumed using this formula. The number of equivalents = amount eaten amount of an equivalent. Go to the food gallery at choosemyplate.gov to see serving equivalents. Refer to appendix C for the amount of food that counts as an ounce equivalent. Patterning Practice Nancy ate 1.5 cups of oatmeal for breakfast. How many ounce equivalent servings from the grain group did she eat? 1.5 cups eaten 0.5 cups in per equivalent = 3 ounce equivalents. 1

10 Vegetables Make ½ your plate fruits & vegetables & vary your veggies Includes: All fresh, frozen, canned, & dried vegetables & vegetable juices. Servings in General: 1 cup of raw or cooked vegetables or vegetable juice, or cups of raw leafy greens can be considered as 1 cup from the vegetable group (approximately 50 Calories or 10 Calories for starchy vegetables). Health Benefits: Vegetables reduce heart disease, heart attack, high blood pressure, stroke, type diabetes, some cancers, kidney stones, obesity, and bone loss. Eating vegetables that are low in Calories instead of higher-calorie foods may be useful in helping to lower Calorie intake. Nutrients: Potassium, vitamin A, vitamin C, folate (folic acid), carbohydrate, fiber, and protein. Most are low in fat and Calories. None have cholesterol. Subgroups: Dark green, red-orange, beans and peas, starchy, & other. Fruit Make ½ your plate fruits & vegetables Choose a variety of whole fresh fruit Includes: All fresh, frozen, canned, and dried fruits and fruit juices. Servings in General: 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group (approximately 100 Calories). Health Benefits: Fruits reduce heart disease, heart attack, high blood pressure, stroke, type diabetes, some cancers, kidney stones, obesity, and bone loss. Nutrients: Potassium, vitamin C, folate (folic acid), carbohydrate and fiber. Most are low in fat, sodium, and Calories. None have cholesterol. Patterning Practice Nancy ate a vegetable stir fry (0.5 C green pepper, 0.5 cup onion, 0.5 C zucchini squash) with 0.5 dried cranberries. Pattern her vegetable and fruit intake. Vegetables: = 1 C eaten 1 C in an equivalent = 1 C vegetable equivalents. Green pepper is a good source of vitamin C. 0.5 cup dried cranberries 0.5 C dried fruit is a 1 cup fruit equivalent = 0.5 C fruit equivalents Cranberries are a good source of vitamin Go to the food gallery at choosemyplate.gov to see serving equivalents. Refer to appendix C for the amount of food that counts as a cup equivalent, to see the vegetable subgroups, and fruits and vegetables high in vitamins A and C. Dairy choose fat-free or low-fat (1%) Includes: All fluid milk products and many foods made from milk that retain their calcium. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of this group. Servings in General: 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or ounces of processed cheese can be considered as 1 cup from the milk group (approximately 90 Calories when fat free or low-fat). Refer to appendix C for milk alternatives. Health Benefits: Milk products reduce the risk of low bone mass throughout the life cycle and may prevent osteoporosis. Nutrients: Milk products provide calcium, potassium, vitamin D, and protein. Low-fat or fat-free forms provide little or no solid fat. Protein Foods choose lean or low-fat Includes: All foods made from meat, poultry, fish, beans or peas, eggs, nuts, and seeds are considered part of this group. Beans and peas can be counted either as vegetables (beans and peas subgroup), or in the protein foods group. Generally, individuals who regularly eat meat, poultry, and fish would count beans and peas in the vegetable group. Individuals who seldom eat meat, poultry, or fish (vegetarians) would count some of the beans and peas they eat in the protein foods group. Servings in General: 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, ¼ cup cooked beans, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group (approximately 55 Calories when lean). Health Implications: Foods in the protein foods group provide nutrients that are vital for health and body maintenance. However, choosing foods from this group that are high in saturated fat and cholesterol may increase the risk for heart disease. Nutrients: Many nutrients are provided by protein foods including protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Oils Category Consume the recommended amounts of healthy liquid fats Includes: Oils that are liquid at room temperature come from plants (except coconut and palm) and from some fish. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine with no trans fats. Servings in General: 1 teaspoon of oil is one serving. Most Americans consume enough oil in the foods they eat, such as nuts, fish, cooking oil, and salad dressing. Since oils are a fat source, the amount should be limited to the MyPlate recommendation to balance total Calorie intake. Nutrients: Oils provide vitamin E, MUFAs, and PUFAs, which contain essential fatty acids. Health Benefits and Implications: Plant and fish oils promote heart health. Over consuming linoleic acid which is dominate in most plant oils can increase cancer risk.

11 Empty Calories Limit foods and beverages with solid fat and added sugars Empty Calorie foods are discretionary food choices that promote malnutrition Includes: Solid fats and added sugars. Solid fats: Solid fats are solid at room temperature, like butter and shortening. Solid fats come from many animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut and palm plant foods. Common solid fats are: Butter, shortening, stick margarine, and beef, chicken, and pork fat. Foods high in solid fats include: many cheeses, creams, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, many baked goods (such as cookies, crackers, donuts, pastries, and croissants). Empty Calories Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits. Foods that contain added sugars: regular soft drinks, candy, cakes, cookies, pies, fruit drinks, such as fruitades and fruit punch, milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk, and grain products such as sweet rolls and cinnamon toast Ingredients shown on food labels of processed foods indicate added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and syrup Empty Calories Allowance: The remaining amount of Calories in a food intake pattern after accounting for the Calories needed for all food groups using forms of foods that are fat-free or low-fat and with no added sugars. The empty Calorie allowance can be used to: Eat more foods from any food group that the food guide recommends. Eat higher Calorie forms of foods those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt. Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter. Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer. Patterning Practice Use the choosemyplate.gov food gallery and appendix C. Nancy ate a cheeseburger. 1 bun, 3 ounces regular ground beef patty, 1½ ounces real cheddar cheese, ¼ tomato, 1 tablespoon mayonnaise, 1 tablespoon mustard, 1 tablespoon ketchup. The bun = ounces of grain equivalents The meat = 3 ounces meat equivalents & 66 empty Calories The cheese = 1 cup milk equivalent & 90 empty Calories The tomato = ¼ cup other vegetables equivalents The mayo = ½ teaspoons oil equivalents The ketchup and mustard = 5 empty Calories Physical Activity Physical Activity: Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Moderate physical activities include: Walking briskly (about 3 ½ miles per hour), Hiking, Gardening/yard work, Dancing, Golf (walking and carrying clubs), Bicycling (less than 10 miles per hour), Weight training (general light workout). Vigorous physical activities include: Running/jogging (5 miles per hour), Bicycling (more than 10 miles per hour), Swimming (freestyle laps), Aerobics, Walking very fast (4 ½ miles per hour), Heavy yard work, such as chopping wood, Weight lifting (vigorous effort), and Basketball (competitive). Casual Activities: Some physical activities, like walking at a casual pace, such as while grocery shopping, and doing light household chores are not intense enough to help meet the recommendations. Although the body is moving, these activities do not increase the heart rate, so they are not counted towards the 30 or more minutes a day that should minimally be achieved. Summary The MyPlate is a personalized diet plan based on age, gender, and activity. It encourages the consumption of whole grains, vegetables, fruits, fat-free or lowfat milk or milk alternatives, low fat meat and beans, and healthy plant oils. It discourages the intake of sugar and solid fats as well as a sedentary lifestyle. References for this presentation are the same as those for this topic found in module of the textbook 3

12 Dietary Guidelines and Recommendations T-Talk.4 By Jennifer Turley and Joan Thompson 013 Cengage Presentation Overview A brief look at: Dietary Guidelines, 010 American Heart Association (AHA) dietary recommendations American Cancer Society (ACS) dietary recommendations Application of knowledge to a case study Dietary Guidelines, 010 Americans are overweight or obese and under nourished. Individual, societal, and environmental efforts and interventions are called for. Four directives related to reducing overweight and obesity, Calorie, sodium, solid fat, added sugars, refined grains, and non-nutritious food intake, and increasing plant-based eating and physical activity. Nine sustainable food environment changes centered on improving nutrition, food, and cooking literacy and skills, physical education, financial incentives and agricultural programs that ensure healthy and sustainable eating and food security and portion control. Eight topic-specific finding areas that promote energy balance and weight control, adequate nutrient, protein, and water intake, whole grains, food safety, and limited SFA (<7%), cholesterol (<300 /day), sodium (<,300 /day to 1,500 /day) and alcohol intake. Dietary Guidelines, 010 Less: Sedentary behaviors Large portions Saturated fat and trans fat Added sugars and sodium Snacking Fast food Mindless eating Heavy alcohol consumption Foodborne illness Obesity and chronic disease prevention More: Physical activity Appropriate portions Foods high in essential nutrients Home cooking Plant based and whole foods Seafood Nutrition and physical education Financial incentives to eat right Food safety and security Good health and function AHA and ACS Recommends AHA overall healthy eating plan: Consume a diet rich in vegetables, fruits, and whole-grain. Consume fish(twice/ week, esp. oily). Minimize the intake of beverages and foods with added sugars. Healthy Body weight. Desirable lipid profile: <300 chol, SFA <7%, PUFA up to 10%, MUFA up to 15%, avoid trans fatty acids (<1%). Desirable blood pressure: sodium between 1,500 and,300 /day Alcohol in moderation if any. ACS: Eat a variety of healthful foods, with an emphasis on plant sources. 5 or more fruits and vegetables whole grains not refined grains limit high fat red and processed meats and alcohol Maintain a healthy body weight throughout life, be physically active. Case Study Application of Dietary Models, Tools, Guidelines & Recommendations Case Study Finicky Feena: Finicky Feena is a 19-year-old female. She is 5 feet 3 inches tall and weighs 155 pounds. She is overweight and has a low physical activity lifestyle (<30 minutes/day). She likes to eat snacks while surfing the internet and eats dinner while watching TV. 1

13 Finicky Feena s 1-day diet Breakfast: Sunny-Delight (8 fl. oz) White Bread ( pieces) Sugar (1 T) Cinnamon (1 t) Butter ( t) Lunch: Cottage Cheese (1 C, reg.) Pear (1 medium) Ramen noodles (1 cup, chicken) Sunny-D (1 fl. oz) Snacks: Water (0 fl. oz) Milky way bar (1 each) Pear (1 medium) Dinner: Pizza Hut pepperoni personal pan pizza (1 each, approx 3 slices) Ice burg lettuce salad (1.5 C) Ranch dressing ( T) Root Beer (16 Fl oz) Finicky Feena s partial diet analysis results Adequate nutrients: Vitamins C and A, protein Inadequate or deficient nutrients: essential fatty acids, fiber, thiamin, riboflavin, niacin, B 6, B 1, folate, vitamin D, vitamin E, calcium, iron, magnesium, potassium, and zinc. Calories: Intake:,377 DRI need:,61 Total Carbohydrates: 59% Simple: 31% Complex: 8% Alcohol: 0% Total Protein: 13% Complete: 10% Incomplete: 3% Total Fat: 9% SFA: 19% MUFA: 6% PUFA: 4% Cholesterol: 103 Sodium: 3,967 Finicky Feena: Q & A 1. Which of the 4 directive areas of the Dietary Guidelines, 010 is Feena in compliance with?. True or False, Feena is using her cooking skills to promote individual, societal, and environmental health? (explain) 3. True or False, Feena engages in some mindless eating which is discouraged by the Dietary Guidelines, 010. (explain) 4. Feena s diet met the American Heart Association (AHA) dietary recommendation (Yes or No) for: Cholesterol? Sodium? Alcohol? SFA? Finicky Feena: Q & A 5. Feena s diet met the American Cancer Society (ACS) dietary recommendations? Yes or No (if no then what was wrong) 6. Feena s lifestyle met the recommendations for physical activity and she is on track for maintaining a healthy body weight? Yes or No (if no then what was wrong) 7. Feena s diet met the AMDRs for carbohydrate, sugar, protein, and fat. Yes or No (if no then what was wrong) References for this presentation are the same as those for this topic found in module of the textbook

14 Food Composition Information and The Exchange Lists T-Talk.5 By Jennifer Turley and Joan Thompson 013 Cengage Presentation Overview Food Composition Chemical composition of food Used in diet planning & evaluation The Exchange List System Purpose Exchange Lists Used in diet planning & evaluation Sample diets Food Composition Food composition tables & databases provide the chemical composition of foods. We will use the USDA nutrient databank for food composition values. Information on the chemical composition of foods can be attained by using the online search option or by downloading the free software database. Let s take a look at the current release. The Nutrient Data Laboratory The nutrient database is available through the USDA. Go online to: There you can see a search option and an option to download software option. Food Composition Tables The chemical nutrient values are provided given a certain serving size of specific foods. Chemical values in the USDA nutrient databank include: Calories Protein, Carbohydrate, Fat (total fat & type of fatty acid) Fat soluble vitamins (A, D, E, K) Water soluble vitamins (thiamin, riboflavin, niacin, folate, vitamin B6, vitamin B1, vitamin C) Major minerals (sodium, potassium, chloride, calcium, magnesium, phosphorus) Trace minerals (iron, zinc, iodine, selenium, etc) Chemical values are also given in some cases the types of amino acids and for phytochemicals (plant chemicals that are not essential nutrients but have many beneficial physiological effects in the human body when consumed from a variety of plant foods). The Exchange List System The Exchange List system is an excellent tool for: Meal planning Calorie control Meeting the AMDRs & DRIs 1

15 The Exchange List System Was created for diabetic diet planning. Dietary carbohydrates levels can be planned to be compatible with insulin prescription. Diet prescription meets standard dietary goals for health. The Exchange List System Portion sizes are based on: Grams of protein Grams of carbohydrate Grams of fat Total number of Calories (not nutrient content) The Exchange Lists 1. Starch (grains, cereals, pasta, breads, crackers, some snacks, starchy vegetables, dried beans, peas, and lentils). Fruit 3. Nonstarchy vegetables 4. Milk 5. Meat and meat substitutes 6. Fat 7. Other carbohydrates 8. Free foods 9. Combination foods Exchange Lists The detailed exchange lists provide the consumer with an idea of which foods in which quantities count for an exchange. The prescribed exchanges are used up throughout the day. Please see the detailed exchange lists appendix Summary Food Composition tables and databases: Show the chemical composition of food based on a specified food portion. Are used in diet planning & analysis. The Exchange System Food Lists: Are used in diet planning and evaluation Are based on grams carbohydrate, protein, and fat, as well as total Calories provided per food exchange. References for this presentation are the same as those for this topic found in module of the textbook