Chapter 2 Think Before You Eat 1 What are the components of a healthy diet 2 What does I t mean to think before you eat 3 Who issues Dietary Guidelines for Americans and what is their purpose Defining a Healthy Diet List and describe the 3 components of a healthy eating plan A healthy diet incorporates a variety of foods that include balance and moderation to help maintain a healthy body weight Variety Eating different types of foods within each food group Balance Incorporating from all food groups into your daily plan Includes fruits vegetables whole grains dairy dairy substitutes fats and proteins It also can refer to balancing calories you eat with calories burned from physical activity Moderation Not overconsuming any one food food group Term can also refer to portion sizes Define nutrient density and identify foods that are nutrient dense compared to foods that are empty calories Must also consider nutrient density The nutrient content of a food relative to its calories Empty calories Calories that have little or no nutrient content Foods that have a lot of solid fat and added sugars tend to be the empty calories Dietary Guidelines Describe the Dietary Guidelines for Americans Dietary Guidelines for Americans Published every 5 years since 1980 by the US Department of Health and Human Services HHS and the US Department of Agriculture USDA KNOW DEFINITION These are recommendations on diet lifestyle to reduce the risk of disease for those over the age of 2 years Exercise more Don t eat so much of this eat more of this Not eat x more fruits and vegetables a day but you should eat more fruits and vegetables a day Last published in 2010 Emphasis on weight management in response to obesity epidemic 2010 Dietary Guidelines another tool Describe the recommendations of the 2010 Dietary Guidelines Two overarching concepts emphasized because of the higher rates of obesity in US geared towards encouraging people to go towards a healthier way Balance calorie intake with calorie expenditure to maintain a healthy body weight Balance energy in to your physical activity Encourages Nutrition Page 1 Encourages Eating more fruits vegetables whole grains Consume low fat dairy Include increase physical activity Discourages Consume less of saturated or trans fats found in bakery goods margarine fat liquid fat that has been processed can increase risk for heart disease solid fats Added sugars found primarily in foods that have empty calories Solid fat bacon butter margarine SoFAS Excess sodium salt Guidelines encourage getting supplements from eating food to get nutrients rather than supplements However some foods may have nutrients added Define fortified foods and enriched foods KNOW DIFFERENCE Fortified foods Foods with nutrients added to them nutrients that don t normally exist in that food item Ex Calcium fortified orange juice milk List the nutrients that are enriched back to processed foods Enriched foods Foods that have nutrients are added back to them that were removed during processing Ex Enriched white rice will have some added B vitamins and iron added back after processed Thiamin riboflavin niacin folate iron Healthy People 2020 another tool Describe Healthy People 2020 and its primary goals Healthy People 2020 is a set of government objectives that include dietary and other goals that if attained could improve the overall health of the population 42 topic areas with mover than 1200 objectives to strive for To be achieved by 2020 create by scientists federal state agencies public feedback Primary goals To increase quality of life through better health for all life stages Eliminate health disparities To create social and physical environments that promote good health Objectives are listed according to leading health indicators Physical Activity talked about in this class Overweight and obesity talked about in this class Tobacco use Substance abuse Responsible sexual behavior Mental health Injury and violence Environmental quality Immunization Access to health care Dietary Reference Intakes DRT another tool State the original intent of the Recommended Dietary Allowances comparing it to the purpose of the Dietary Reference Intakes DRIs In 1941 the Food and Nutrition Board published the first dietary reference standards called the Recommended Dietary Allowances RDAs for specific nutrients DRIs started as the RDA s When WW2 started found that many people trying to enlist in the military were under nourished had nutrient deficiency that prevented them from serving in the military Nutrition Page 2 nourished had nutrient deficiency that prevented them from serving in the military Highlighted the fact that we have a problem in the US with people getting healthy food and knowing what foods to consume how much to consume RDS s first set at a specific level Calories protein vitamin A vitamin D thiamin riboflavin niacin vitamin C calcium and iron Original intent of RDA Maintain health and prevent deficiencies Deficiency issue in 1940 s and it needed to be fixed Ex Vitamin D deficiency poor bone health RDA established a level of Vitamin D intake that s recommended to maintain bone health helps people make better choices More vitamins and minerals have been added to the list over the years WW2 ended started having other issues including excesses excess intake health issues related to excess intake and excess energy Because of that had to sstablish expand RDA s Made new groups tools to help model dietary intake This expansion was known as Dietary Reference Intake RDA s are included in there List and describe individual types of DRIs DRIs the new standards are designed for healthy people and categorized based on age group and life stage includes Estimated Average Requirement EAR For a certain nutrient there is a level set for that nutrient of intake that should try to get into diet on a daily basis Used to make more community type needs population Look at population look at average intake within that population And set the EAR at mid intake of that population 50 percentile area Ex Average intake of calcium of the classroom gives the middle range that would meet the needs of 50 of the people in the room EAR is established to meet the needs of the middle the average not the needs of everybody that we use this to make more community type programs look at health of a community compare their intake of a certain nutrient to the EAR Ex Average intake of calcium is 600 mg a day that may be adequate for some