Chapter 2: Think Before You EatWhat are the components of a healthy diet1.What does I t mean to think before you eat?2.Who issues Dietary Guidelines for Americans and what is their purpose?3.Defining a Healthy DietEating different types of foods within each food groupVariety ○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Balance○Not overconsuming any one food/food groupTerm can also refer to portion sizesModeration○A healthy diet incorporates a variety of foods that include balance and moderation to help maintain a healthy body weight•List and describe the 3 components of a healthy eating planThe nutrient content of a food relative to its calories○Must also consider nutrient density:•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○Empty calories •Define nutrient density and identify foods that are nutrient dense compared to foods that are empty caloriesDietary GuidelinesPublished every 5 years since 1980 by the US Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA)○"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"KNOW DEFINITION These are recommendations on diet/lifestyle to reduce the risk of disease for those over the age of 2 years○Emphasis on weight management in response to obesity epidemicLast published in 2010○Dietary Guidelines for Americans•Describe the Dietary Guidelines for Americans2010 Dietary Guidelines - another toolBalance energy in to your physical activityBalance calorie intake with calorie expenditure to maintain a healthy body weight○Two overarching concepts - emphasized because of the higher rates of obesity in US, geared towards encouraging people to go towards a healthier way•Encourages•Describe the recommendations of the 2010 Dietary Guidelines Nutrition Page 1Eating more fruits, vegetables, whole grains○Consume low fat dairy○Include/increase physical activity○Encourages•Added sugars - found primarily in foods that have empty caloriesSolid fat - bacon, butter, margarineSoFAS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) ○Excess sodium/salt○Discourages•Guidelines encourage getting supplements from eating food to get nutrients rather than supplements. However, some foods may have nutrients added •Foods with nutrients added to them, nutrients that don't normally exist in that food item○Ex. Calcium fortified orange juice, milk○Fortified foods•Define fortified foods and enriched foods KNOW DIFFERENCEFoods that have nutrients are added back to them that were removed during processing○Thiamin, riboflavin, niacin, folate, ironEx. Enriched white rice will have some added B-vitamins and iron added back after processed○Enriched foods•List the nutrients that are enriched back to processed foodsHealthy People 2020 - another toolHealthy 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•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○Primary goals:•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○Objectives are listed according to leading health indicators:•Describe Healthy People 2020 and its primary goalsDietary Reference Intakes (DRT) - another toolDRIs 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○In 1941, the Food and Nutrition Board published the first dietary reference standards, called the Recommended Dietary Allowances (RDAs) for specific nutrients•State the original intent of the Recommended Dietary Allowances, comparing it to the purpose of the Dietary Reference Intakes (DRIs) Nutrition Page 2Highlighted 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nourished, had nutrient deficiency that prevented them from serving in the militaryCalories, protein, vitamin A, vitamin D, thiamin, riboflavin, niacin, vitamin C, calcium, and ironRDS's first set at a specific level ○Maintain health and prevent deficiencies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□Deficiency issue in 1940's and it needed to be fixedOriginal intent of RDA○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)○More vitamins and minerals have been added to the list over the years•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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□And set the EAR at mid-intake of that population (50 percentile area)Ex. Average intake of calcium is 600 mg a day, that may be adequate for some but not enough for others, looked at for the health of the population□Based off research□EAR is established to meet the needs of the middle - the