Planning a Healthy Diet

1. Planning a Healthy Diet Chapter 2

3. 1956 - 1992

4. 1992 - 2004

5. MyPyramid: Steps to a Healthier You

6. The name, slogan, and website present a personalized approach. The multiple colors of the pyramid illustrate variety: each color represents one of the five food groups, plus one for oils. Different widths of colors suggest the proportional contribution of each food group to a healthy diet. A person climbing steps reminds consumers to be physically active each day. The narrow slivers of color at the top imply moderation in foods rich in solid fats and added sugars. The wide bottom represents nutrient-dense foods that should make up the bulk of the diet. Greater intakes of grains, vegetables, fruits, and milk are encouraged by the width of orange, green, red, and blue, respectively. GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS Fig. 2-3, p. 45

7. Tufts University

8. Mediterranean

9. HSPH

11. New Zealand

16. MyPyramid: Steps to a Healthier You

17. Principles and Guidelines • Adequacy • Sufficient energy • Adequate nutrients for healthy people • Balance • Enough but not too much • kCalorie (energy) control • Energy in = energy out • High nutrient density foods

18. Principles and Guidelines • Nutrient density • The most nutrients for the fewest calories • Low-nutrient density foods • Moderation • Food selections – low in fat & added sugars • Variety • Among and within food groups • Benefits of a varied diet

19. Principles and Guidelines • Dietary Guidelines for Americans • Science-based advice • Promote health and reduce chronic diseases • Nine areas of recommendation, covering • Diet • Physical activity

20. Diet-Planning Guides • Need tools and knowledge to plan an ideal diet • USDA Food Guide • Five major food groups • Recommended daily amounts for each group • Notable nutrients • Serving equivalents • Nutrient density

21. Diet-Planning Guides

22. Diet-Planning Guides

23. Diet-Planning Guides • USDA Food Guide • Notable nutrients • Key nutrients of each food group • Allows for flexibility in diet plan • Greater encouragement of some food groups • Discretionary kcalorie allowance • Difference between kcalories supplied and those needed • Added sugars and fats

24. Diet-Planning Guides • USDA Food Guide • Serving equivalents • Fruits, vegetables, milk = cups • Grains and meats = ounces • Mixtures of foods • Vegetarians • Can still use USDA Food Guide • Ethnic food choices

25. Diet-Planning Guides • USDA Food Guide • MyPyramid – http://www.mypyramid.gov • Educational tool • Combines USDA Food Guide and Dietary Guidelines • Allows for personal planning • Pyramid shortcomings • Healthy Eating Index

28. Diet-Planning Guides • Exchange lists • Help in achieving kcalorie control and moderation • Sorting of foods • Energy-nutrient contents • Examples

29. Diet-Planning Guides • Putting the plan into action • Familiarize yourself with each food group • Grocery shopping • Consider foods you enjoy • Make improvements little by little • Processed foods • Disadvantages • Advantages

31. Diet-Planning Guides – Grocery Shopping • Grains • Whole-grain products • Fortification & enrichment • Vegetables • Fresh vs. canned or frozen • Milk • Fruits • Colors • Fruit juices • Meat, fish, & poultry • Lean cuts • Portion sizes • Cooking techniques

33. Diet-Planning Guides

34. Diet-Planning Guides

36. Food Labels • Reasons for food label use • Product not required to have food labels • Voluntary use of labels • Restaurant food labeling • Portion sizes

37. Food Labels

38. The name and address of the manufacturer, packer, or distributor The common or usual product name Approved nutrient claims if the product meets specified criteria The net contents in weight, measure, or count Approved health claims stated in terms of the total diet Fig. 2-9a, p. 54

39. Food Labels • Ingredient list • Listing of all ingredients • Descending order of predominance by weight • Serving sizes • Food and Drug Administration (FDA) role • Adjust calculations according to amount consumed • Sizes listed vs. USDA Food Guide sizes

43. Food Labels • Nutrition Facts • Quantities and Daily Values • Required information • Total food energy; food energy from fat • Total fat; saturated fat; trans fat; cholesterol • Sodium • Total carbohydrate; dietary fiber; sugars • Protein • Vitamins A & C; iron; calcium

44. Food Labels • Daily Values • Expressed as percentage • Relationship to health • “Ballpark” estimate of contribution to total diet • Based on 2000 kcalories per day • Nutrient claims • Meet FDA definitions

46. Food Labels • Health claims • Need for scientific evidence • FDA report card • Structure-function claims • Made without FDA approval • Consumer education • Coordination of USDA Food Guide, Dietary Guidelines, and food labels

47. Table 2-11, p. 58

48. Food Labels

49. Vegetarian Diets

50. Healthy Food Choices • Vegetarian diets • Lower risk of mortality from several chronic diseases • Nutritionally sound choices • Variety is key to nutritional adequacy • Macrobiotic diet • Way of life, not just a meal plan