Provides the proper combination of energy and nutrients HUN1201 LECTURE NOTES CHAPTER 2 Designing a Healthful Diet A healthful diet A healthful diet A healthful diet is Adequate Moderate Balanced Varied A healthful diet is Adequate Moderate Balanced Diverse Sufficient energy and nutrients to maintain a person s health Not too much and not too little of any of the foods Proper proportions of nutrients Many different foods from the different food groups on a regular basis Designing a healthful diet The tools for designing a healthful diet include 1 Food labels 2 Dietary Guidelines for Americans 3 MyPyramid Food labels The FDA requires food labels on most products These labels must include 1 A statement of identity 2 Net contents of the package 3 4 Manufacturer s name and address 5 Nutrition information Nutrition Facts Panel Ingredient list Nutrition Facts Panel Nutrients and health claims Must meet FDA approved definitions Example low in sodium indicates that the particular food contains 140 mg or less of sodium per serving Structure function claims Made without FDA approval proof or guarantees that any benefits are true Dietary Guidelines Example Improves memory Dietary Guidelines for Americans Developed by the U S Departments of Agriculture and Health and Human Services General advice for healthful diet and lifestyle Updated every 5 years Most recent update was in 2005 The 2010 update is getting ready for publishing Adequate Nutrients within Calorie Needs Key Recommendations Consume a variety of nutrient dense foods Choose foods that are limited in saturated and trans fats cholesterol added sugars salt and alcohol Balanced eating patterns USDA Food Guide MyPyramid DASH eating plan Weight Management Overweight or obesity Increases the risk for many chronic diseases Key recommendations Maintain body weight expended Prevent weight gain activity Physical Activity Key recommendations Balancing calories from foods and beverages with calories Make small decreases in calorie intake and increase physical Regular physical activities promote health psychological well being and healthful weight Physical fitness includes cardiovascular conditioning stretching exercises for flexibility and resistance exercise 30 minutes daily minimum of moderate activity most days of the week 60 90 min day on most days of the week to prevent weight gain or promote weight loss Food Groups to encourage A variety of fruits and vegetables Sufficient amounts of fruits and vegetables each day while staying within energy needs They provide key nutrients vitamin A vitamin C folate potassium and magnesium Choose a variety from five vegetable subgroups Whole grain foods Choose 3 or more ounces servings per day Low fat or fat free milk or equivalent Choose 3 or more cups servings per day Fats Essential fatty acids and fat soluble vitamins Energy dense Diets high in saturated fats trans fats and cholesterol increase risk for heart disease Key recommendations Less than 10 of calories from saturated fat Less than 300 mg day of cholesterol Trans fats should be as low as possible Total fats 20 30 of total calories lean protein sources Carbohydrates Important source of energy and essential nutrients Key recommendations Choose fiber rich fruits vegetables whole grains Prepare foods with little added sugar Limit intake of foods high in sugar and starch Reduce the risk of dental caries cavities Practice good oral hygiene Eat foods high in sugar and starch less frequently Sodium and Potassium Essential for health in appropriate amounts Excess sodium consumption Potassium is linked to healthful blood pressure Linked to high blood pressure in some people Can cause loss of calcium from bones Key recommendations Alcoholic Beverages Consume less than 2 300 mg day sodium 1 tsp salt Choose and prepare foods with little salt Consume potassium rich foods fruits vegetables Alcohol provides energy but not nutrients Chronic and excess alcohol consumption causes Depressed nervous system Is toxic to the liver and other body cells Can lead to health and social problems Key recommendations Drink sensibly and in moderation 1 drink for women 2 for men per day People who should not drink alcohol include Women of child bearing age who may become pregnant Pregnant or lactating women children adolescents Persons on medications that can interact with alcohol People who are engaging in activities that require attention skill or coordination Food Safety Healthful diet MUST BE safe from food borne illness Important tips Store and cook foods at the proper temperatures Avoid unpasteurized juices and milk raw or undercooked meats and shellfish Wash hands and cooking surfaces before cooking and after handling raw meats shellfish and eggs USDA Food Guide My Pyramid MyPyramid is used to plan a healthful diet It presents a conceptual framework for the types and amounts of foods that make up a healthful diet Will change as more is learned about nutrition Is based on the 2005 Dietary Guidelines for Americans and the Dietary Reference Intakes Personalized guide accessible on the Internet MyPyramid is intended to help Americans Eat in moderation Eat a variety of foods Consume the right proportion of each recommended food group Personalize their eating plan Increase their physical activity Set goals for gradually improving their food choices and lifestyle Six food groups 1 Grains 2 Vegetables 3 Fruits 4 Oils 5 Milk 6 Meat My Pyramid Grains Make half your grains whole Eat at least 3 ounces servings of whole grain breads cereal crackers rice or pasta each day Foods in this group provide fiber rich carbohydrates and are good sources of the nutrients riboflavin thiamin niacin iron folate zinc protein and magnesium My Pyramid Vegetables and Fruits Vary your veggies Eat more dark green and orange vegetables and more dry beans and peas Focus on fruits Go easy on fruit juices Fruits and vegetables are good sources of carbohydrates fiber vitamins A and C folate potassium and magnesium Phytochemicals Naturally occurring plant chemicals such as pigments that enhance health Work together in whole foods in a unique way to provide health benefits Found in soy garlic onions teas coffee Scientific studies of phytochemicals are new May reduce risks for chronic diseases cancer and cardiovascular disease My Pyramid Oils Know your fats Encourage selection of health promoting forms of fats fat from fish nuts and vegetable oils Omega 3 fatty acids They are sources of vitamin E and
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