MyPlate for Health and Nutritional Adequacy

Transcription

1 MyPlate for Health and Nutritional Adequacy By Joan Thompson, MS, PhD, RDN, CD Professor of Nutrition Department of Health Promotion and Human Performance Weber State University

2 Why diet is the second leading cause of death in Americans: Too many Calories and not enough nutrients, empty Calorie foods Oldie Food Guide Pyramid that was in existence from shows how Americans eat. The food model prior to this was the Basic Four Food Groups.

3 How to Eat a Healthier Diet Began with the first web-based eating plan tool which was in existence from Food pattern was based upon the DASH Diet.

4 The DASH Diet = Dietary Approaches to Stop Hypertension The series of studies were done in the 1990s. Created a diet that was rich in potassium, magnesium and calcium. Protein adequate, moderate in carbohydrates and moderate in fats. Provided essential fats from nuts and seeds. Ensures a fiber-rich diet, and controls sodium intake. Not only was this diet shown to be more effective at reducing blood pressure, it became a diet to reduce the risks of the most common nutritionally-related chronic diseases; heart disease, cancer, obesity, osteoporosis, metabolic syndrome and type 2 diabetes.

5 Now, it is Choose MyPlate The icon changed, but the tools and the database did not. This tool like MyPyramid is a webbased tool - by the people, for the people- public domain.

6 What is MyPlate? It is the 21 st century Food Guide tool for Americans It was released by the United States Department of Agriculture in 2011 Visit choosemyplate.gov

7 What is MyPlate? The MyPlate is a personalized diet plan based on age, gender body weight and activity. There is Calorie control provided to achieve a healthy body weight. It is web-based, easy to use and provides loads of nutrition information.

8 What is MyPlate? It encourages the consumption of whole grains, a variety of vegetables, fruits, fat-free or low-fat milk or milk alternatives, low fat meat and meat alternatives, and healthy plant oils. It discourages the excessive intakes of sugar and solid fats, as well as a sedentary lifestyle.

9 How it works! Go to the website Choose Super Tracker & Other Tools Then choose Daily Food Plans

10 How to use it in summary Determine calorie level of the diet based on activity, age and gender Based on calories needed, determine the pattern of foods to be consumed in a day. Follow the special notes for the vegetable group selections during the week

11 First determine your Calorie need: Age Males Age Females Sedentary <30 min PA + daily activity Mod. Active 30 to <60 min PA + daily activity Active 60 min PA + daily activity Sedentary <30 min PA + daily activity Mod. Active 30 to <60 min PA + daily activity Active 60 min PA + daily activity > >

12 Fairly Determining Energy Needs To select the correct level of physical activity, you must think about the amount of structured physical activity that you engage in over the course of the week. If you engage in structured physical activity less than 3.5 hours per week, choose Sedentary for the level of activity. If you engage in structured physical activity 3.5 up to 7 hours per week, choose Moderate for the level of activity. If you engage in structured physical activity 7 hours or more per week, choose Active for the level of activity.

13 Secondly, determine your eating plan (MyPlate Food Pattern): Daily Amount of Food From Each Group Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Grains 3 oz 4 oz 5 oz 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10 oz 10 oz 10 oz Vegetables 1 C 1.5 C 1.5 C 2 C 2.5 C 2.5 C 3 C 3 C 3.5 C 3.5 C 4 C 4 C Fruits 1 C 1 C 1.5 C 1.5 C 1.5 C 2 C 2 C 2 C 2 C 2.5 C 2.5 C 2.5 C Dairy 2 C 2 C 2 C 3 C 3 C 3 C 3 C 3 C 3 C 3 C 3 C 3 C Protein Foods 2 oz 3 oz 4 oz 5 oz 5 oz 5.5 oz 6 oz 6.5 oz 6.5 oz 7 oz 7 oz 7 oz Oils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp Empty Calories

14 Thirdly, determine your vegetable subgroup weekly consumption pattern: Vegetable Subgroup Amounts in Cups Per Week Calories 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Dark green Red Orange Beans and Peas (Legumes) Starchy Other Vit C A good food source of vitamin C. Vit A A good food source of pro-vitamin A beta-carotene

15 If you follow your MyPlate food pattern: Your diet will be nutritionally adequate Meaning that your requirements for energy, vitamins, minerals and fiber will be met (the DRIs). Your consumption of energy will promote health. It should be noted that when we are talking about energy, we are talking about Calories, and what we get Calories from is protein, carbohydrates and fats, and The MyPlate distribution of energy is: 20% of the Calories from protein (AMDR, 10-35%) 30% of the Calories from fat (AMDR, 20-35%) 50% of the Calories from carbohydrates (AMDR, 45-65%)

16 Overview MyPlate The Food Groups The health benefits of consuming each group How well does the tool support health Conclusions

17 What are the Food Groups? Grains Vegetables Fruits Protein Foods Dairy Oils Category [Empty Calories]

18 Grains Make ½ whole grain Health Benefits: reduce heart disease, high blood pressure, cancer, type 2 diabetes, neural tube defects during fetal development, and both constipation and obesity (useful in weight management) when eaten as whole grains.

19 Grains Make ½ whole grain Nutritional description of whole grain and starchy vegetables: About 14% of Calories from fat, 17% of Calories from protein 69% of the Calories from carbohydrate, and a good source of fiber meaning that grains are low-fat, moderate in protein and rich in carbohydrates.

20 Vegetables include those high in vitamin C & A Health Benefits: reduce heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity, and bone loss. Eating vegetables that are low in Calories instead of higher-calorie foods may be useful in helping to lower Calorie intake.

21 Vegetables include those high in vitamin C & A Nutritional description of non-starchy vegetables: About 0% of Calories from fat, 20% of Calories from protein 80% of the Calories from carbohydrate, nutrient dense and a good source of fiber meaning that non-starchy vegetables are moderate in protein and rich in carbohydrates.

22 Vegetables include those high in vitamin C & A Subgroups: Dark green Red-Orange Beans & Peas Starchy All of the others

23 Fruit include those high in vitamin C & A Health Benefits: reduce heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity, and bone loss.

24 Fruit include those high in vitamin C & A Nutritional description of fruits: About 0% of Calories from fat, 0% of Calories from protein 100% of the Calories from carbohydrate, nutrient dense and a good source of fiber meaning that fruits are rich in carbohydrates.

25 Dairy chose fat-free or low-fat Health Benefits: reduce the risk of low bone mass throughout the life cycle and may prevent osteoporosis.

26 Dairy chose fat-free or low-fat Nutritional description of nonfat milk/yogurt: About 0% of Calories from fat, 43% of Calories from protein 57% of the Calories from carbohydrate, nutrient dense and a good source of fiber meaning that nonfat milk is high in protein and rich in carbohydrates.

27 Protein Foods choose lean or low-fat Health Implications: Foods in the protein foods group provide nutrients that are vital for health and body maintenance. However, choosing foods from this group that are high in saturated fat and cholesterol may increase the risk for heart disease.

28 The energy distribution of protein foods varies dramatically depending on choice. Protein foods that come from the plant world (legumes) are 20% protein and 80% carbohydrates. Egg whites are 100% protein. 4% hamburger is 28% fat and 72% protein

29 The Oils Category Healthy fats Health Benefits: Plant and fish oils promote heart health. Health Implications: Over consuming linoleic acid which is dominate in most plant oils can increase cancer risk. Oils provide 100% of Calories from fat.

30 Empty Calories (EC) Is a allocated amount of Calories from Hazardous Biological Molecules that decrease nutrient density in the diet! ECs are calories from solid fats & added sugars. Every gram of sugar provides 4 Calories. Every gram of fat provides 9 Calories.

31 Empty Calories Solid fats: Solid fats are solid at room temperature, like butter and shortening. Solid fats come from many animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut and palm plant foods. Common solid fats are: Butter, shortening, stick margarine, and beef, chicken, and pork fat. Foods high in solid fats include: many cheeses, creams, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, many baked goods (such as cookies, crackers, donuts, pastries, and croissants).

32 Empty Calories Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits. Ingredients shown on food labels of processed foods indicate added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and syrup

33 Empty Calories The Allowance amounts of the EC in a food intake pattern after accounting for the Calories needed for all food groups using forms of foods that are fat-free or low-fat and with very little added sugars. The empty Calorie allowance is small: Most adults will not be in compliance consuming 1 can of coke and a medium order of fries, as we will see.

34 The Take Home Message Fill up on whole fresh food, especially from plant sources, for optimal health promotion and disease prevention. You can make some preferred choices to promote health. Our goal is to use the MyPlate guidance and learn more about the phytonutrients!

35 How to Eat a Healthy Diet Follow My Plate daily Eat your amount of Grains At least half as whole grains Eat your amount of Vegetables Brassica, Cruciferous, Cabbage Family Dark green, and orange Eat your amount of Fruits Antioxidant rich Eat your amount of Oils Flax seed meal, canola oil, fish oil, walnuts Eat your amount of Dairy calcium, protein-rich foods Soy Products, yogurt with the bugs! Eat your amount of Protein Foods Legumes, meat alternatives, fish

36 Eat an Antioxidant Diet The essential antioxidant-rich nutrients include: Vitamin A as beta-carotene Vitamin C Vitamin E Selenium

37 Eat an Antioxidant/phytochemical-rich Diet Fruits: citrus, melon, berries, kiwi, apricots, tropical fruits Vegetables: cabbage family, dark leafy greens, carrots, sweet potato, winter squash

38 Brassica Family Vegetables Cruciferous/Mustard Kale, Cauliflower, Brussels Sprouts, Broccoli, Kohlrabi, Turnips, Collard Greens, Mustard Greens, Cabbage

39 Allium Family Vegetables Onions, Scallions, Garlic, Shallots, Leeks and Chives.

40 Other Foods to Note for Points Berries or Red or Purple Grapes Green or Black Tea Ground Flax Seeds Citrus Soy

41 The End Any questions? On to calculating the distribution of energy for your recipe

42 First, write down the grams of protein, carbohydrate and fat in a serving. Know that there are 4 Calories per gram of protein and carbohydrate. Know that there are 9 Calories per gram of fat. Determine the Calories provided per serving from protein, carbohydrates and fat. Determine the total calories by summing the Calories from protein, carbohydrates and fat. Determine the percent of Determine Calories given grams: Grams X Calories per gram = Calories Determine percent of Calories: Calories from each of the energy producing nutrient divided by total Calories per serving X 100 = percent of Calories.