Dietary Guidelines for Americans & Planning a Healthy Diet NUTR 2050 NUTRITION FOR NURSING PROFESSIONALS MRS. DEBORAH A. HUTCHEON, MS, RD, LD Lesson Objectives At the end of the lesson, the student will be able to: 1. Discuss the key diet and exercise recommendations of the Dietary Guidelines for Americans, 2010. 2. Apply the six characteristics of a healthy diet when selecting foods and planning one s diet. 3. Explain the relationship between portion sizes, kcalories, and body weight. 4. Define the five food groups, their recommended daily intake amounts based on a 2000 kcal diet, and their serving sizes. 5. Evaluate meal plans in light of the proper portion sizes of each food group. Dietary Guidelines for Americans, 2010 Scientific recommendations on diet & physical activity to promote health and reduce risk for major chronic disease. Published jointly every 5 years by DHHS and USDA based on scientific research since 1980. Three Aspects of Food That It Covers: What/How to Eat or Diet How to Prepare Food or Safe Food Preparation What to Do or Physical Activity 1
Dietary Guidelines for Americans, 2010 Two Overarching Concepts: 1. Maintain calorie balance over time to achieve & sustain healthy weight. 2. Focus on consuming nutrient-dense foods & beverages. Nutrient needs should be met primarily through consuming foods. Dietary Guidelines for Americans, 2010 1. Balance Calories to Management Weight Control kcal intake & Increase kcal output. Children & Adolescents: 60 minutes moderate- to vigorous-intensity daily. Adults for health benefits: 150 minutes/week of moderate-intensity or 75 minutes/week of vigorous-intensity. Adults for extensive health benefits: 300 minutes/week of moderate-intensity or 150 minutes/week of vigorous-intensity. Dietary Guidelines for Americans, 2010 2. Foods & Food Components to Reduce Fat Consumption <10% kcal SFA & replaces with MUFAs & PUFAs <300 mg/day cholesterol Avoid/limit trans fatty acids. Sodium: <2300 mg/day (for some 1500 mg) Na Alcohol Consumption No more than 1 drink/day women; 2 drink/day men. No consumption: pregnancy, children & adolescents, with medication, certain medical conditions 2
Dietary Guidelines for Americans, 2010 3. Foods & Nutrients to Increase Eat a variety of colorful vegetables & fruits. Consume at least ½ of grains as whole grains. Increase intake of fat-free or low-fat dairy. Choose variety of protein foods (mostly lean). Increase seafood intake. Use oils to replace solid fats. Foods high in K+, dietary fiber, Ca, vitamin D. Dietary Guidelines for Americans, 2010 4. Build Healthy Eating Patterns ALL foods & beverages can fit into a total healthy eating plan. Practice food safety: chill, cook, clean, separate. The Food Plate USDA Food Guide Based upon the Dietary Guidelines for Americans, 2010 Website: http://www.choosemyplate.gov 3
USDA Food Guide Total food group servings are based on kcal needs: 1. Age & Gender 2. Height & Weight 3. Physical Activity Diet Planning Principles 1. Adequacy 2. Balance 3. kcalorie Control 4. Nutrient Density 5. Moderation Nutrient Density: high nutritional value per kcals provided Empty-Kcal Foods: no nutritional value 6. Variety Kcalories & Body Weight Calories In > Calories Out = Weight Calories In < Calories Out = Weight Calories In = Calories Out = Weight 1 Pound Fat = 3500 kcals (+ kcal per day x 7 days = 1# wt gain) (+ kcal per day x 7 days = 2# wt gain) 4
140 kcalories How many kcalories are in this bagel? 140 kcalories 350 kcalories 50 kcalories How many kcalories are in 3 Tbsp cream cheese? 5
50 kcalories 150 kcalories 45 kcalories (cream & sugar) How many kcalories are in this 16 oz mocha? 45 kcalories (cream & sugar) 290 kcalories 6
500 kcalories How many kcalories are in this pizza? 500 kcalories 850 kcalories 85 kcalories How many kcalories are in this bottle? 7
85 kcalories 240 kcalories How Many Empty kcals? Source: http://www.sugarstacks.com/beverages.htm 333 kcalories How many kcalories are in this cheeseburger? 8
333 kcalories 590 kcalories 210 kcalories How many kcalories are in this portion of fries? 210 kcalories 610 kcalories 9
How Many Kcalories Does Exercise Burn? Source: http://www.choosemyplate.gov/food-groups/physicalactivity_calories_used_table.html Grains Make half of your grains whole Whole Grain vs. Refined Grain Serving Size = 1 oz 2000 kcal diet = 6 oz 10
1 slice whole-grain bread 1 cup ready-to-eat cereal ½ cup hot cereal ½ cup cooked pasta ½ cup cooked rice 1-6 inch tortilla 3 cups popped popcorn 5 to 7 crackers Grains Make half of your grains whole 2000 kcal diet = 2 ½ cups ½ cup Raw or Cooked (variety of colors) Vegetables Vary your veggies 1 cup Leafy Veggies (lettuce, spinach) 1 Serving = ½ cup 2000 kcal diet = 2 cups Serving Sizes: ½ cup fruit (fresh, frozen, or canned) ¼ cup dried fruit ½ cup 100% fruit juice Fruits Focus on fruits 11
Is whole fruit better than fruit juice? Orange Juice (8oz) Calories 112 calories Whole Orange 65 calories Fiber 0.5 g 3.5 g Sugar 21 g 13 g Dairy Get your calcium rich foods Includes: Milk, Cheese, Yogurt 2000 kcal diet = 3 cups Serving Sizes 1 cup milk 1 ½ oz. natural cheese 2 oz. processed cheese 1 cup yogurt Dairy Milk Which Type? Fat-Free Milk Reduced-Fat Milk Whole Milk 12
Non-Dairy Milk Alternatives Fat-Free Milk Soy Milk Almond Milk Coconut Milk Protein Go lean on protein 2000 kcal diet = 5 ½ oz What counts as 1 oz: 1 oz meat, poultry, fish 1/8 cup nuts 1 Tbsp nut butter 2 Tbsp hummus ¼ cup cooked legumes How Does Your Meal Compare? 13
What s Wrong with This Plate? What s Wrong with This Plate? Let s Count Serving Sizes Adapted From: http://forecast.diabetes.org/magazine/features/meal-planning-made-simple?page=0%2c0 14
Let s Count Serving Sizes Adapted From: http://forecast.diabetes.org/magazine/features/meal-planning-made-simple?page=0%2c0 Let s Count Serving Sizes Adapted From: http://forecast.diabetes.org/magazine/features/meal-planning-made-simple?page=0%2c0 15