FSU HUN 1201 - CHAPTER 2: Designing a Healthful Diet

Unformatted text preview:

HUN1201 LECTURE NOTESCHAPTER 2: Designing a Healthful DietA healthful diet• A healthful diet • Provides the proper combination of energy and nutrients• A healthful diet is:• Adequate• Moderate• Balanced• VariedA healthful diet is:• Adequate• Sufficient energy and nutrients to maintain a person’s health• Moderate • Not too much and not too little of any of the foods• Balanced• Proper proportions of nutrients• Diverse• Many different foods from the different food groups on a regular basisDesigning a healthful diet• The tools for designing a healthful diet include:• 1. Food labels• 2. Dietary Guidelines for Americans• 3. MyPyramidFood labels:The FDA requires food labels on most products. These labels must include:1. A statement of identity2. Net contents of the package3. Ingredient list4. Manufacturer’s name and address 5. Nutrition information (Nutrition Facts Panel)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 • Example: “Improves memory”Dietary Guidelines• 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 publishingAdequate 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 planWeight Management• Overweight or obesity • Increases the risk for many chronic diseases • Key recommendations:• Maintain body weight • Balancing calories from foods and beverages with calories expended• Prevent weight gain• Make small decreases in calorie intake and increase physical activityPhysical Activity• Key recommendations:• 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 lossFood 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 dayFats• 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 frequentlySodium and Potassium• Essential for health in appropriate amounts• Potassium is linked to healthful blood pressure• Excess sodium consumption: • Linked to high blood pressure in some people• Can cause loss of calcium from bones• Key recommendations:• Consume less than 2,300 mg/day sodium (1 tsp. salt)• Choose and prepare foods with little salt • Consume potassium-rich foods (fruits, vegetables)Alcoholic Beverages• 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 eggsUSDA 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 InternetMyPyramid 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. Grains2. Vegetables3. Fruits4. Oils5. Milk6. MeatMy 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 magnesiumMy 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•


View Full Document

FSU HUN 1201 - CHAPTER 2: Designing a Healthful Diet

Documents in this Course
Chapter 1

Chapter 1

41 pages

Notes

Notes

1 pages

CHAPTER 3

CHAPTER 3

14 pages

Chapter 1

Chapter 1

23 pages

Exam 1

Exam 1

5 pages

Exam 2

Exam 2

9 pages

Exam 3

Exam 3

11 pages

EXAM 1

EXAM 1

5 pages

Exam 2

Exam 2

9 pages

Exam 3

Exam 3

3 pages

Exam 2

Exam 2

8 pages

Exam 3

Exam 3

6 pages

Exam 3

Exam 3

14 pages

Chapter 1

Chapter 1

17 pages

Exam 2

Exam 2

10 pages

Chapter 1

Chapter 1

16 pages

Exam 2

Exam 2

9 pages

Exam 3

Exam 3

17 pages

Test 4

Test 4

10 pages

Exam 2

Exam 2

12 pages

Chapter 7

Chapter 7

24 pages

Exam 2

Exam 2

15 pages

Exam 3

Exam 3

11 pages

Exam 1

Exam 1

12 pages

Exam 2

Exam 2

9 pages

Exam 1

Exam 1

7 pages

Exam 1

Exam 1

12 pages

Test 4

Test 4

16 pages

Test 4

Test 4

16 pages

Test 4

Test 4

16 pages

Test 4

Test 4

8 pages

Test 4

Test 4

27 pages

Test 4

Test 4

9 pages

Exam 3

Exam 3

4 pages

Exam 3

Exam 3

14 pages

Exam 3

Exam 3

8 pages

Exam 3

Exam 3

8 pages

Exam 3

Exam 3

4 pages

Exam 2

Exam 2

9 pages

Exam 2

Exam 2

13 pages

Exam 2

Exam 2

13 pages

Exam 3

Exam 3

6 pages

Exam 3

Exam 3

8 pages

Chapter 9

Chapter 9

10 pages

Exam 1

Exam 1

6 pages

EXAM 1

EXAM 1

70 pages

Test 3

Test 3

29 pages

Test 3

Test 3

28 pages

Chapter 1

Chapter 1

24 pages

Chapter 1

Chapter 1

38 pages

Test 4

Test 4

9 pages

Exam 2

Exam 2

16 pages

Chapter 1

Chapter 1

38 pages

Test 3

Test 3

28 pages

Nutrition

Nutrition

44 pages

Test 4

Test 4

10 pages

Chapter 1

Chapter 1

34 pages

Test 3

Test 3

28 pages

Chapter 7

Chapter 7

14 pages

Chapter 1

Chapter 1

34 pages

Chapter 1

Chapter 1

54 pages

Chapter 1

Chapter 1

30 pages

Chapter 1

Chapter 1

35 pages

Chapter 1

Chapter 1

41 pages

Test 4

Test 4

7 pages

Exam 3

Exam 3

3 pages

Test 3

Test 3

29 pages

Chapter 1

Chapter 1

12 pages

Exam 2

Exam 2

14 pages

Exam 1

Exam 1

27 pages

Exam 2

Exam 2

16 pages

Notes

Notes

24 pages

Load more
Download CHAPTER 2: Designing a Healthful Diet
Our administrator received your request to download this document. We will send you the file to your email shortly.
Loading Unlocking...
Login

Join to view CHAPTER 2: Designing a Healthful Diet and access 3M+ class-specific study document.

or
We will never post anything without your permission.
Don't have an account?
Sign Up

Join to view CHAPTER 2: Designing a Healthful Diet 2 2 and access 3M+ class-specific study document.

or

By creating an account you agree to our Privacy Policy and Terms Of Use

Already a member?