Published on March 6, 2008
Planning a Healthy Diet: Planning a Healthy Diet Chapter 2 A Healthy Diet: A Healthy Diet How do you manage your food intake? Do you have special dietary needs? Do you have diet-related diseases in your family? Do you ever think about the food you eat? Have you changed your diet in the past year or have plans to change in the future? How do I Plan a healthy diet?: How do I Plan a healthy diet? Adequacy Balance Energy Nutrient density Moderation Variety Slide4: Nutrient Density: Cola = 150 kcal Grapes = 150 kcal Grapes also offer: trace of protein, some vitamins, minerals, phytochemicals, and fiber Cola offers: only “empty” kcalories from sugar without any other nutrients. Wheat bread v. The donut: Wheat bread v. The donut Calories: 69 242 Fat: 1.2g 13.7g Sodium: 148g 205g Slide6: Nutrients in Bread Whole-grain bread Enriched white bread Unenriched white bread Percentage of nutrients as compared with whole-grain bread Slide7: Dietary Guidelines for Americans: The ABC’s of Good Health Aim for a healthy weight. Be physically active each day. Let the Pyramid guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. Keep food safe to eat. Choose beverages and foods to moderate your intake of sugars. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose and prepare foods with less salt. If you drink alcoholic beverages, do so in moderation. Slide8: U.S. Food Guide Pyramid Slide9: Recommended vs. Actual Consumption Pyramid Recommended Consumption Pyramid Actual Consumption Pyramid Compared 6–11 servings 6–7 servings 4.7 oz 1.5 servings 1.5 servings 3.3 servings 2–4 servings 5–7 oz 2–3 servings 3–5 servings That’s it? Serving Sizes, explained.: That’s it? Serving Sizes, explained. Dairy: 1 C. low-fat Milk or Yogurt, 1 ½ ounces Cheese Breads: 1 slice bread, ½ C. Oatmeal, ½ bagel, 1 ounce ready-to-eat cereal Vegetables: ½ C. cooked or raw, 1C. Leafy raw vegetables, ½ C. cooked legumes Fruits: ¾ C. Juice, 1 medium apple, banana or orange; ½ C. berries Slide12: Pyramid recommendation: half of a 2-ounce bagel (1oz) = 1 serving Today’s typical bagel = 4oz or more If a person eats one of these large bagels for breakfast they are actually getting four or more bread servings, not one. Slide13: The Daily Food Guide and Food Guide Pyramid BREADS, CEREALS, AND OTHER GRAIN PRODUCTS 6 TO 11 SERVINGS PER DAY VEGETABLES: 3 TO 5 SERVINGS PER DAY Slide14: The Daily Food Guide and Food Guide Pyramid FRUITS: 2 TO 4 SERVINGS PER DAY MEAT, POULTRY, FISH, AND ALTERNATES: 2 TO 3 SERVINGS PER DAY Slide15: The Daily Food Guide and Food Guide Pyramid MILK, CHEESE, AND YOGURT: 2 SERVINGS PER DAY FATS, SWEETS, AND ALCOHOLIC BEVERAGES: USE SPARINGLY Food Terminology:: Food Terminology: Enriched- Nutrients added back to the food. Fortified- Nutrients added that weren’t originally in the product. Deciphering The Food Label: Deciphering The Food Label The ingredient list: Ingredients are listed in descending order by weight. The predominant ingredient is listed first. Principle Display Panel:: Principle Display Panel: The part of the label that is most likely to be displayed during retail sale. The PDP must contain: 1. Identity of the contents by usual name. 2. Net quantity. Information Panel:: Information Panel: The part of the label to the right of the Principle Display Panel. The IP must contain: 1. Ingredient Legend- by order of predominance 2. Manufacturer Information 3. Nutrition Labeling Information Panel:: Information Panel: Nutrition Facts Panel Slide21: Ingredient List Slide22: Example of a Food Label The name and address of the manufacturer, packer, or distributor Quantities of nutrients as “% Daily Values” based on a 2000-kcalorie energy intake The ingredients in descending order of predominance by weight kCalorie per gram reminder Daily Values reminder for selected nutrients for a 2000- and a 2500- kcalorie diet kCalorie information and quantities of nutrients per serving, in actual amounts The serving size and number of servings per container Approved health claims stated in terms of the total diet The net contents in weight, measure, or count Approved nutrient claims if the product meets specified criteria The common or usual product name % Daily Values:: % Daily Values: Compares key nutrients, by percentage, to a 2000 kcal reference diet. (per serving) An easy way to see which foods are high or low in specific nutrients. Nutrient Content Claims:: Nutrient Content Claims: “Fat Free” “Cholesterol Free” “Reduced Fat” “Low Sugar” Based on legal definitions of these terms. Some are misleading. Health Claims:: Health Claims: Specific claims about food and health are allowed. An approved list of health claims. Foods bearing health claims must contain 20% or less the daily value of : Fat (13g), Cholesterol (60mg), Saturated fat (4g), and sodium (480). Health Claims Cont.:: Health Claims Cont.: “ May reduce your risk for cancer” “ Contains calcium.. May reduce your risk for osteoporosis.” “Contains fiber.. May reduce your risk for coronary heart disease.” Slide27: A Comparison of Food Guide Designs from Selected Nations The United States uses a pyramid to convey the message of proportionality. Canada’s unique rainbow design also illustrates proportionality. Slide28: A Comparison of Food Guide Designs from Selected Nations Puerto Rico (and the Philippines) adopted the pyramid design and then made modifications. Notably, Puerto Rico adds a blue shadow to illustrate water, and the Philippines combines the milk and meat groups into one group of animal foods. In China (and Korea), a pagoda is used to depict the food guide. Slide29: A Comparison of Food Guide Designs from Selected Nations In Germany (and most other European countries, as well as Australia), the food guide is illustrated with a circle. In Mexico (and Great Britain), a circular food guide is transformed into a sectioned plate of foods.