Planning a healthy diet. What is it? Methods of creating one.

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1 Planning a healthy diet What is it? Methods of creating one.

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3 What is a diet? An eating plan that restricts food intake? A plan that reduces calorie intake? A plan that eliminates fatty foods? A plan that eliminates tasty foods? One that eliminates junk food?

4 How is America doing? In 2001, % of school-age children consuming a diet that meets national regs. = 2%! (Hueter, 2002) As of 1998: 13% of children are overweight 61% of adults are overweight

5 Contributors to excess death The second highest contributor to excess death is diet & four of the top five causes of death are diet related

6 Are American diets healthful?

7 Requirements of a healthful diet Adequate - enough to support health energy, nutrients, fiber, etc. Moderate - Go easy on foods high in fat & added sugar Balanced - right proportions of nutrients Varied - Diversity ensures intake of all micronutrients Nutrient Dense foods - high nutrient, low energy (kcal)

8 Energy Density of Two Breakfast Options Compared LOWER ENERGY DENSITY This 450-gram breakfast delivers 500 kcalories, for an energy density of 1.1 (500 kcal 450 g 1.1 = kcal/g). HIGHER ENERGY DENSITY This 144-gram breakfast also delivers 500 kcalories, for an energy density of 3.5 (500 kcal 144 g = 3.5 kcal/g).

9 How does one design a diet? Tools may include Food labels Dietary guidelines MyPyramid (Food Guide Pyramid) Diet plans Ask your Grandma

10 Food Labels: History Prior to 1973, NO requirement to include nutrition information on labels Congress passes National Labeling and Education Act; requires nutrition information for most foods

11 Food Label Contents FDA requires food labels on most products. Labels must include: 1. Statement of identity 2. Net contents of the package (wt, vol, #) 3. Ingredients list (in descending order by wt.)* 4. Manufacturer s name and address 5. Nutrition information (Nutrition Facts Panel)* * = most useful parts

12 Food Label Nutrition Facts Panel The name and address of the manufacturer, packer, or distributor The serving size and number of servings per container kcalorie information and quantities of nutrients per serving, in actual amounts The common or usual product name Approved nutrient claims if the product meets specified criteria The net contents in weight, measure, or count Approved health claims stated in terms of the total diet Quantities of nutrients as % Daily Values based on a 2000-kcalorie energy intake Daily Values reminder for selected nutrients for a and a kcalorie diet kcalorie per gram reminder The ingredients in descending order of predominance by weight

13 Nutrition Facts Panel 1. Serving size & # servings per container 2. Calories and calories from fat per serving 3. List of nutrients (top = nutrients we try to limit; bottom = those we want lots of) 4. Percent daily values (%DV, based on 2000 kcal diet). 5. Footnote

14 Nutrition Facts Panel Serving size & servings per container Serving size is often less than you think Standardization allows easy comparison among similar products According to MyPyramid: 1/2 of a 2-oz. bagel = 1 serving. Most bagels these days are 4 oz. s!

15 Nutrition Facts Panel Calories and calories from fat per serving (E T & E F /E T ) Use it to determine if a food is relatively high or low in fat E T = 250 E F = 50 E F /E T = 20%

16 Nutrition Facts Panel List of nutrients Fat (Total and saturated) Cholesterol Sodium & Potassium Carbohydrates Protein Vitamins and minerals (A, C, Calcium, Iron)

17 Nutrition Facts Panel Percent Daily Values (%DV) Based on A diet of 2,000 cal/day Reference Daily Intakes (RDI) for foods with RDA value Daily Reference Values (DRV) for foods without RDA value What good is this?

18 Table 2-6 Page 58

19 Nutrition Facts Panel Footnote Contains general dietary advice for all people Must be present on all food labels Compares a 2,000 calorie diet with a 2,500 calorie diet

20 Dietary Guidelines Dietary Guidelines for Americans General advice for nutrition and health from US Department of Health and Human Services US Department of Agriculture Revised every 5 years (most recently in 2005) Emphasize wise food choices and physical activity

21 Dietary Guidelines Maintain body weight in a healthy range 30 min/day of moderate physical activity Eat a wide variety of fruits and vegetables Choose high fiber and whole grain foods Limit saturated fats and trans fats Limit sodium intake Moderate alcohol consumption How do you think America is doing? How are you doing?

22 Food Pyramid & MyPyramid Graphic representation of types and relative quantities of foods for good nutrition MyPyramid - developed in 2005 by: US Department of Health and Human Services US Department of Agriculture

23 Key: Fat (naturally occuring and added) Sugars (added) These symbols show fats, oils and added sugars in foods. Daily Food Guide Pyramid Milk, Yogurt & Cheese Group 2 3 servings Vegetable Group 3 5 servings Fats, Oils & Sweets Use sparingly; Fat (naturally occurring and added) Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2 3 servings Fruit Group 2 4 servings Bread, Cereal, Rice & Pasta Group 6 11 servings Daily Food Guide Pyramid Breadth of the base shows that grains (breads, cereals, rice, and pasta) deserve highest emphasis in the diet. The tip is smallest: use fats, oils, and sweets sparingly.

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25 MyPyramid Emphasizes: Physical activity Moderation Personalization Proportionality Variety Gradual improvement

26 Recommended Consumption Pyramid Actual Consumption Pyramid 2 3 servings 5 7 oz 1.5 servings 3 5 servings 2 4 servings 3.3 servings 4.7 oz 1.5 servings 6 11 servings 6 7 servings Recommended Consumption Pyramid Actual Consumption Pyramid New MyPyramid goals were developed largely do to this top-heavy actual pyramid

27 MyPyramid Goals Increases - vitamins, minerals, dietary fiber, other essential nutrients Trades - Reduce intake of fats and cholesterol and increase intake of fruits, vegetables, and whole grains Balance energy intake with energy expenditure to achieve & maintain a healthy body weight

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29 How should # of servings vary with energy intake?

30 Variations on MyPyramid

31 A Sample Diet Plan and Menu This sample menu provides about 1600 kcalories & meets dietary recommendations to provide 45 to 65 % of its kcals from carbohydrate, 20 to 35 % from fat, and 10 to 35 % from protein. The mayonnaise in the sandwich and the salad dressing on the salad count as added fat at the tip of the Pyramid.

32 From Guidelines to Groceries Grains Refined foods lose nutrients (vitamins, minerals, fiber) during processing. Enriched foods have nutrients added back Ex: iron, thiamin, riboflavin, niacin, folate. Whole-grain products are unrefined. Ex: brown rice & oatmeal. Fortified foods have nutrients added that were not part of the original food.

33 Nutrients in Bread Whole-grain bread Enriched white bread Unenriched white bread Percentage of nutrients as compared with whole-grain bread

34 From Guidelines to Groceries Vegetables Choose fresh vegetables. Choose Dark green leafy & yellow-orange vegetables. Good sources of vitamins, minerals, & fiber Choose Legumes Variety is important Economical Low-fat, nutrient-rich and fiber-rich

35 From Guidelines to Groceries Fruit Citrus and yellow-orange fruits. Processed fruits are acceptable alternatives Provides vitamins, minerals & fiber What about fruit juices? lack fiber but often nutrient dense What about fruit drinks? Often energy dense & nutrient poor

36 From Guidelines to Groceries Meat, fish and poultry Provides minerals, protein and B vitamins Lean cuts provide less saturated fat & cholesterol. TVP - processed soybean protein; can be used in place of meat. Use low-fat cooking methods. trim & drain fat.

37 Diet Plans Restrictive diet plans can be healthy The 5-A-Day the Color Way The DASH Diet Plan

38 Diet Plans The 5-A-Day the Color Way Program Designed by the National Cancer Institute Based on evidence linking high fruit and vegetable consumption with cancer prevention Recommends a minimum of 5 fruits and vegetables per day

39 Diet Plans The DASH Diet Plan Dietary Approaches to Stop Hypertension Similar to MyPyramid except: DASH recommends more fruits and vegetables Limits sodium intake to 3,000 mg/day Shown to reduce blood pressure

40 Health Claims New with various levels of confidence.

41 Table 2-9 Page 61 Structure-Function Claims A company can say anything it likes, without any evidence, and without FDA approval.

42 Eating Out on a Healthful Diet Eating in restaurants often involves: High-fat foods Large portion sizes A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!

43 Eating Out on a Healthful Diet Avoid breaded or fried foods Almost always processed & nutrient poor Order salad (with dressing on the side) instead of soup or fries Reduces saturated fats & sodium Ask for steamed vegetables retain their vitamins & mineral Substitute vegetables for potatoes or rice Lower glycemic index; nutrient dense Avoid cream sauces or cheese sauces LOTS of saturated Fat & cholesterol Order small portions (such as appetizers)