Nutrition guidelines are sources of information that help people to: make smart dietary choices.

1. Nutrition guidelines are sources of information that help people to: • make smart dietary choices. • stay healthy. • separate fact from fiction.

2. Content Vocabulary Academic Vocabulary • nutrient density • Nutrition Facts panel • daily value • dietary supplement • herbal • fraud • reliable • moderate

3. Nutrition Information • Dietary Guidelines for Americans • Science-based advice • MyPyramid and MyPlate • Graphic representation of dietary advice • Nutrition Facts Panels • Label on individual food products

4. Dietary Guidelines for Americans • The Dietary Guidelinesfor Americans provides nutrition and fitness advice. • Our text does not havea lot of space given tothese, but the next 3slides are summarizedin the chart on pg 134.

5. Dietary Guidelines for Americans Give guidelines for each factor. Factor Guidelines Choose nutrient-dense foods and beverages. Nutrients and Calories Choose foods low in fat, cholesterol, sugar and salt. Weight Management Balance calories consumed with calories used. Physical Activity Get 60 minutes of physical activity most days. Increase exercise and watch calories to lose excess weight.

6. Dietary Guidelines for Americans Give guidelines for each factor. Factor Guidelines Food Choices Choose foods from every food group. Choose a variety of foods within each food group. Choose lean, low-fat, and fat-free foods. Fats Limit intake of saturated and trans fats. Limit total fat to 25 to 35 percent of calories.

7. Dietary Guidelines for Americans Give guidelines for each factor. Factor Guidelines Carbohydrates Choose fiber-rich fruits, vegetables and whole grains. Limit foods and beverages with added sugars. Sodium and Potassium Reduce sodium. Consume less than 2300 mg per day. Increase potassium. Eat potassium-rich fruits and vegetables.

8. MyPyramid MyPyramid is a visual, easy-to-use, food guidance system. The color bands represent grains, vegetables, fruits, oils, milk, and meats and beans. People should eat more from food groups with wide bands, and less from food groups with thin bands. MyPyramid is transitioning too, but more on that later.

9. MyPyramid

10. MyPyramid Calorie intake depends on many variables, including activity level, gender, age, and body size. Foods with a high nutrient density offer more nutrients for fewer calories. nutrient density The relationship (ratio) between nutrients and calories in a food.

11. MyPyramid Food groups are represented by color bands Represent 5 food groups + “Oils” Fruit group – red (includes fruits & 100% juice) Vegetable group – green (includes 100% juice) Dark green vegetables Orange vegetables Dry beans & peas Starchy vegetables Others

12. MyPyramid …continued Grain Group Whole grains Other, refined grains Meat & Bean Group Milk Group Oils Category – not really a “group”; consume in limited quantities(you get enough from inside foods)

13. MyPyramid Choose nutrient-dense foods Nutrient density is the relationship between nutrients and calories in a food. High nutrient density has a lot of nutrition, but few calories Low nutrient density has little nutrition, but lots of calories

14. MyPyramid And now that we’re talking calories… How many calories do you need? Depends on several factors: Age Gender Body size Activity level

15. MyPyramid Serving Sizes Fruits: 1 medium fruit; ½ cup fresh, frozen or canned fruit; ¼ cup dried fruit; 6 oz fruit juice Vegetables: 1 cup raw, leafy; ½ cup cooked or chopped; 6 oz vegetable juice Grains: 1 slice bread; 1 cup dry cereal; ½ cup cooked rice, pasta, cereal; 1 oz dry pasta, rice Meats: 3 oz cooked lean meat, poultry or fish; ½ cup cooked, dry beans or peas; 1 egg; etc Dairy: 1 cup milk; 1 coup yogurt; 1 ½ oz nat cheese; 2 oz processed cheese Fats and Oils: 1 tsp soft margarine; 1 TB low-fat mayo; 2 TB light salad dressing; 1 tsp veg oil

16. MyPyramid Portion Sizes Portion sizes have increased in recent years It is easy to overeat without realizing it Healthy Eating Habits Aim for balance Choose variety Eat in moderation

17. Nutrition Facts panel A label with easy-to-read information about the caloriesand nutrients of foods sold in containers. Nutrition Facts Panel • All packaged foods have Nutrition Facts panels. • Each panel lists the serving size and amount of nutrients per serving.

18. Nutrition Facts Panel • serving size? • total calories per serving? • percentage of saturated fat according to a 2,000 calorie diet? • grams of fiber per serving? • amount of vitamin C per serving? Can you identify the...

19. herbal Dietary supplement A plant used for medicinal purposes. A nutrient substance taken to supplement or add nutrients to the food you eat. Dietary Supplements • Dietary Supplements do not replace food. • Supplements can help people who are ill, pregnant, nursing, or elderly. • Herbal products lack long-term studies to confirm their safety and effectiveness.

20. megadoses Very large amount of a supplement Dietary Supplements • Nutrient Megadoses • Sometimes called “high potency” vitamins • Herbals • Many herbals have been used for years – aloe • Many modern medicines are made from plants • Some are safe • Some are unknown • Few long-term studies • Read “supplement facts” on label

21. reliable Trustworthy. Separating Fact from Fiction • Food myths are mistaken beliefs about food • Advertisers often provide misleading nutrition information. • For reliable nutrition information, check more than one objective source.

22. Advertising Purpose of advertising is to SELL Advertising techniques • Limited information – only positive facts • Positive images – attractive people, smiling faces • Celebrity Endorsements – ‘nuff said • Scare Tactics – fears of aging or disease • Studies – not the whole story; who funded research • Infomercials – long commercials • False Claims – watch for things that seem to good to be true

23. Internet Difficult to police the internet See who sponsors the site Reliable information: • .edu; • .gov; • Mayo Clinic; • National Institute of Health • Anyone can become a group and get a .org web site – you do not know the agenda or bias of some groups.

24. Nutrition Fraud Fraud occurs when people gain something of value by deceiving others. Can file complaints with FDA or FTC Evaluating Information: • Look for the source (sometimes hard to find if questionable) • Identify web sites – see who operates the web site • watch for “cover names” or “cover organizations” • Read Carefully • Identify Funding – “Follow the money” • Choose experts– check the person’s credentials

25. Chapter Summary • People need reliable sources of information to make smart dietary choices. • Dietary Guidelines for Americans is a source of science-based advice on nutrition and fitness. • MyPyramid is a guidance system that categorizes food into groups.

26. Chapter Summary • Nutrition Facts panels are labels with information about the calories and nutrients and Daily Values of foods sold in containers. • Dietary supplements can be useful additions to a healthful diet for some people. • It is important to separate fact from fiction when making choices about diet and nutrition.

27. Review Do you remember the vocabulary terms from this chapter? Use the following slides to check your knowledge of the definitions. The slides in this section include both English and Spanish terms and definitions. Start

28. densidad de nutrientes nutrient density La relación entre los nutrientes y las calorías en un alimento. The relationship between nutrients and calories in a food. Show Definition

29. Nutrition Facts panel panel con datos de nutrición A label with easy-to read information about the calories and nutrients of foods sold in containers. Una etiqueta con información fácil de leer sobre las calorías y los nutrientes de los alimentos que se venden en recipientes. Show Definition

30. valor nutricional diario daily value La cantidad de nutrientes que se necesitan basada en las recomendaciones actuales para una dieta de 2,000 calorías. The needed amount of a nutrient based on current nutrition recommendations for a 2,000-calorie diet. Show Definition

31. suplemento alimenticio dietary supplement A nutrient substance taken to supplement, or add to, nutrients in the food you eat. Un sustancia nutritiva que se toma para complementar o añadir nutrientes en los alimentos que consumes. Show Definition

32. herbal herbal A plant used for medicinal purposes. Una planta usada con propósitos medicinales. Show Definition

33. fraud fraude When people gain something of value, often money, by deceiving others. Cuando las personas ganan algo de valor, generalmente dinero, al engañar a otros. Show Definition

34. reliable confiable Trustworthy. De confianza. Show Definition

35. moderate moderado Not extreme. No extremo. Show Definition

36. End of Chapter 10 Nutrition Guidelines