Chapter 2. Tools for Designing a Healthy Diet

Transcription

1 Chapter 2 Tools for Designing a Healthy Diet

2 Fig. 2.p035

3 Philosophy That Works Consume a variety of foods balanced by a moderate intake of each food Variety choose different foods Balanced do not overeat any single type of food Moderation control portion size

4 Nutrient Density Nutrient Dense Comparison of vitamin and mineral content with number of kcals Empty calories

5 Comparison of Nutrient Density

6 Energy Density Comparison of kcal content with weight of food High-energy energy-dense foods Low-energy energy-dense foods

7 Table 2.3

8 States of Nutritional Health

9 Desirable Nutritional Health Intake meets body s s needs Body has a small surplus

10 Undernutrition Intake is below body s s needs Surpluses are depleted Health declines Metabolic processes slow or stop Subclinical deficiency Clinical symptoms

11 Overnutrition Intake exceeds body s s needs Short term Few symptoms Long term Serious conditions Obesity Abuse of supplements

12 Measuring Nutritional State

13 Limitations of Nutritional Assessment Delayed symptoms and signs Symptoms due to different causes

14 Healthy Habits to Adopt Consume a healthy diet Control your weight Drink alcohol in moderation (optional) Exercise > 30 minute a day Don t t smoke

15 Guidelines For Planning Healthy Diets:

16 The Food Guide Pyramid Translates science into practical terms Helps people meet nutritional needs For carbohydrate, protein, fat, vitamins, & minerals Suggests a pattern of food choices Incorporates foundations of healthy diet: Variety, balance, moderation

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18 Fig. 2.4

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20 The Food Guide Pyramid Not for children under the age of 2 Each food is deficient in at least one essential nutrient Variety is the key Calorie and nutrient content may vary within a food group

21 Using the Pyramid Choose low-fat/non fat/non-fat options Include plant proteins several times a week Include dark green vegetable every day Include vitamin C-rich C food every day Choose whole-grain products Include plant oils daily Eat fish at least twice a week

22 Number of Calories Energy 1600 kcal 2200 kcal 2800 kcal Bread Veg Fruit Milk Meat Total fat Total sugar 6 tsp 12 tsp 18 tsp

23 Evaluating Our Average Diet Does not meet the recommended servings Consumes only fruits /day (vs servings recommended) Consumes only vegetables/day (vs recommended) Excessive in fats, oils, & sweet foods

24 How Does Your Diet Rate?

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28 The Dietary Guidelines Another tool for menu planning

29 The Dietary Guidelines for Americans Published by USDA and DHHS Created to promote: Optimal nutrient intakes and diet composition Adequate vitamin and mineral intakes Reduce the risk of chronic diseases Intended for healthy children (>2 yrs) and adults

30 Aim for Fitness Aim for a healthy weight BMI Waist circumference Be physically active each day >30 minutes a day, most days of the week

31 Build a Healthy Base 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 foods safe to eat

32 Choose Sensibly Chose a diet low in saturated fat and cholesterol; moderate in total fat Moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation

33 Using of the Dietary Guidelines Consider your state of health Differences in genetic background There is no optimal diet

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36 Advice from the American Dietetic Association Be realistic, make small changes Be adventurous, try new foods Be flexible, balance sweets and fatty foods with physical activities Be sensible, watch portions Be active daily

37 The ABC s s of Nutrient Recommendations

38 Dietary Reference Intake (DRI) Ongoing and collaborative effort Health Canada and the Food and Nutrition Board of the Institute of Medicine (U.S.)

39 RDAs AI s DRIs EERs UL s

40 Standards Under the DRI

41 The Recommended Dietary Allowances Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender ---- the Food and Nutrition Board of the National Academy of Sciences

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43 Standards For Food Labeling DRIs are gender and age specific FDA developed the Daily Values Generic standard used on food labels Allow for comparison

44 DRV for 2000 kcal Food Component Fat Sat. Fat Protein Cholesterol Carbohydrate Fiber Sodium Potassium DRV 2000 kcal <65 g < 20 g 50 g < 300 mg 300 g 25 g <2400 mg 3500 mg

45 Nutrition Facts

46 What s s on the Food Label? Product name Manufacturer s s name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components

47 What Food Requires a Label? Nearly all packaged foods and processed meat products Health claims Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary

48 What is not required on a label? % Daily Value for protein (for foods intended for 4 yrs. or older) Protein deficiency is rare Procedure to determine protein quality is expensive

49 Health Claims Allowed on Food Labels Relating to Osteoporosis Some cancer Cardiovascular disease Hypertension Neural tube defects Tooth decay Stroke Use of may or might

50 Comparative and Absolute Nutrient Claims Sugar (free, no added) Calories (free, low) Fiber (high, food source, added) Fat (free, low, reduced) Cholesterol (free, low, reduced) Sodium (free, low, light)

51 Fortified/enriched Healthy Light, lite Diet Good source Organic Natural Claims