Nutritional Goals

1. Nutritional Goals • Quality intake that allows you to function at your best and promotes health. • Quantity of intake that promotes a healthy body weight.

2. Planning a Healthy Diet • Important to remember that: • NO NUTRIENT WORKS ALONE • Need regular adequate intake of all nutrients for optimal functioning. • Best obtained from food – not supplements. • WHY????

3. Planning a Healthy Diet • Compare intake to RDA • Use the Food Pyramid to guide intake • Follow general diet planning principles • Others….

4. Diet Planning Guides • Food Guide Pyramid • Foods within each food group provide similar nutrients and are from similar food sources • “New” Food Pyramid

6. Food Pyramid • 6-11 bread, pasta, cereal, rice • 1 slice of bread • ½ English muffin, bun • ½ cup cooked rice, pasta, cereal • 1 ounce dry cereal

7. Food Pyramid • 3-5 Vegetables • ½ cup cooked or raw vegetables • 1 cup leafy vegetables (raw) • ¾ cup vegetable juice

8. Food Pyramid • 2-4 Fruits • 1 orange, apple, banana (all medium size) • ½ grapefruit • ½ cup canned fruit or berries • ¾ cup fruit juice

9. Food Pyramid • 2-3 Dairy* • 1 cup milk or yogurt • 1 ½ ounces cheese *3 servings for teens, young adults, pregnant and lactating women, post-menopausal women

10. Food Pyramid • 2-3 Meat and meat alternatives • Meat, poultry, fish, eggs, seeds, nuts, legumes • 2-3 ounces meat, poultry, fish • 1 egg • ½ cup cooked legumes • 2 tablespoon pb = 1 ounce meat

11. Food Pyramid • Fats, oils, sweets – use sparingly • Butter, margarine, oil • Cream, sour cream, cream cheese, mayo. • Candy, soda, sugar, honey…..

13. Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation

14. Diet-Planning Principles (6) • Adequacy • diet that provides enough energy and nutrients to meet the needs of healthy people

15. Diet-Planning Principles (6) • Balance • Diet that provides enough, but not too much of each type of food • Don’t want overeating of one food type to “crowd” out intake of other nutrients….

16. Diet-Planning Principles (6) • Variety • Diet that includes a wide selection of foods within each food group • Eat a variety of fruits, not just oranges

17. Diet-Planning Principles (6) • Nutrient Density • Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) • FF vs. baked potato…… • Other examples ??

18. Diet-Planning Principles (6) • Kcal Control • Intake that meets nutritional needs without excess kcal intake

19. Diet-Planning Principles (6) • Moderation • Diet that limits intake of foods high in sugar and fat (and alcohol)

20. Diet-Planning Principles (6) • Adequacy • Balance • Variety • Nutrient density • Kcal/energy control • Moderation

21. Caloric Needs • Depend Upon: • Weight • Activity Level • Lean body mass (muscle)

22. Maintaining a Healthy Weight • Reduce portion size • Reduce fat content of intake • especially saturated fats • Keep physically active • Build lean body mass – muscle • Weight bearing exercise • Walking

23. Physical Activity and Health • Physically inactive people can improve their health by becoming even moderately active. • Physical activity need not be strenuous to improve health.

24. Physical Activity in U.S. • 60% of adults are not physically active on a regular basis • 25% of adults are physically inactive

25. Physical Activity in U.S. Trends • Inactivity increases with age • Physical inactivity is more common for • Women • Those with less education • Those of lower income.

26. Benefits Physical Activity • Reduced risk of: • Heart disease • Type II diabetes • High blood pressure • Obesity • Osteoarthritis • Dying prematurely!

27. Physical Activity Goals • 30-60 minutes of sustained moderate physical activity 5x per week. • Walking, cycling • Shooting baskets • Pushing a stroller • Swimming laps • Gardening……..

28. Physical Activity and Health • Greater health benefits occur with increased: • Duration • Intensity • Frequency

29. Assignment • Record all of the foods you eat today (to include the quantity of each.) • Determine the # of servings from each food group of Food Group Pyramid. • Comment if this reflects normal eating for you. • Evaluate the quality and quantity of your intake – use the Food Guide Pyramid and class presentation to guide answer (be specific). • Make realistic suggestions as to how you could improve your intake. • Evaluate your level of physical activity and make recommendations for improving.

30. On-Line Resources • USDA Food Pyramid • Aim for a Healthy Weight • Great web site for anyone trying to lose weight • You can also evaluate your own personal health risks on this site – check it out!

31. Symptoms Iron Deficiency • Short attention span • Inability to concentrate • Irritable • Decreased physical performance • Increased number of infections • Most of these are also symptoms of low blood sugar!

32. New RDA/DRI for Iron • Adult males 19 – 70+ yrs: 8 mg/day • Females 19-50 yrs: 18 mg/day • Females 51-70+ yrs: 8 mg/day • Vegetarians: 2x DRI due to low availability of non-heme iron

33. Iron Food Sources • Heme Sources – better absorbed • Meat, fish, poultry (animal sources of iron) • Non-heme sources – poorly absorbed • Iron enriched cereals and grains, legumes, spinach, kale, seeds • Vitamin C enhances the absorption of iron