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Healthy Diets, Dietary Guidelines, MyPyramid, and More

Healthy Diets, Dietary Guidelines, MyPyramid, and More. Unit 6. Achieving balance between good taste and good for you. Healthy Eating. Characteristics of Healthful Diets. Healthful diets share three characteristics: adequacy, variety, and balance Healthful diets can come in many forms.

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Healthy Diets, Dietary Guidelines, MyPyramid, and More

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  1. Healthy Diets, Dietary Guidelines, MyPyramid, and More Unit 6

  2. Achieving balance between good taste and good for you Healthy Eating

  3. Characteristics of Healthful Diets • Healthful diets share three characteristics: adequacy, variety, and balance • Healthful diets can come in many forms

  4. Healthful Diets

  5. Key Terms • Adequate diets • Consist of foods that together supply sufficient protein, vitamins, and minerals • Have enough calories to meet a person’s need for energy and maintain a healthy body weight

  6. Key Terms • Essential nutrients • Substances the body requires for normal growth and health but cannot manufacture in sufficient amounts • Must be obtained from the diet in amounts corresponding to RDAs and AIs

  7. Variety • The essential nutrient and phytochemical contents of foods differ • Consuming a variety of foods from each basic group increases the probability of obtaining enough nutrients

  8. Key Terms • Balanced diet • Provides neither too much nor too little of calories, nutrients, and other components of food such as fat, sugar, and fiber

  9. Key Terms • Macronutrients • The group name for the energy-yielding nutrients of carbohydrate, protein, and fat • Needed in relatively large amounts in our daily diet

  10. AMDRs • Acceptable Macronutrient Distribution Ranges (AMDRs) • Guidelines for balanced intake of macronutrients • % total caloric intake that should consist of carbohydrate, protein, and fat • % total caloric intake for added sugars and essential fatty acids (linoleic and linolenic acids) • Reduce saturated and trans fats as much as possible

  11. Key Terms • Saturated fats • Fats that tend to raise blood cholesterol levels and risk for heart disease • Solid at room temperature • Found primarily in animal products such as meat, butter, and cheese

  12. Key Terms • Trans fat • A type of unsaturated fat present in hydrogenated oils, shortening, margarine, pastries, and some cooking oils that increases the risk of heart disease

  13. AMDRs and Average Adult Intake

  14. How Balanced is the American Diet? • Americans consume too much fat and added sugars; and too little of essential fatty acids • American diet is too high in calories and too low in fruits, vegetables, and whole grains

  15. Guides to Healthy Diets • Many nations have free, science-based, health guidelines with recommendations for dietary intake and physical activity • US guidelines: Dietary Guidelines for Americans • How-to guide for consumers: MyPyramid

  16. National Guidelines

  17. Dietary Guidelines for Americans • Science-based guidelines to promote health and reduce risk for major chronic disease • 9 “Focus Areas” • 23 “Key Recommendations” • Stresses consumption of nutrient-dense foods, balancing caloric intake and output, and increasing physical activity

  18. Dietary Guidelines for Americans • DGAs are updated every five years

  19. Focus Areas and Key Recommendations • Guidelines on: • Adequate nutrients within calorie needs • Weight management • Physical activity • Food groups to encourage • Fats and carbohydrates • Sodium and potassium • Alcoholic beverages • Food safety

  20. Implementing Dietary Guidelines • MyPyramid Food Guide • Food selection and physical activity • DASH Eating Plan • Dietary Approaches to Stop Hypertension • Dietary intake only

  21. MyPyramid Food Guide

  22. What’s in MyPyramid? • Recommendations for daily food choices and food amounts for healthy diets • 5 specific food groups • Lean meats and fish prepared without fats • Vegetables prepared without butter/margarine • No added sugar • Low-fat dairy products and nonfat milk

  23. MyPyramid.gov • MyPyramid Menu Planner • Based on your food preferences • MyPyramid Plan • Based on age, sex, weight, height, activity level • MyPyramid for Kids • Resources for elementary ages

  24. MyPyramid Plan

  25. MyPyramid Plan

  26. MyPyramid For Professionals

  27. MyPyramid.gov cont. • Tips & Resources • Food groups, physical activity, eating out • Inside the Pyramid • Explains food groups, measures, discretionary calories, physical activity

  28. MyPyramid.gov cont. • MyPyramid for Pregnant and Breastfeeding Mothers • Track, evaluate, and plan dietary changes • MyPyramid Tracker • Dietary and physical activity assessments

  29. MyPyramid uses measurements in cups, teaspoons, and ounces MyPyramid Food Measurements

  30. Limitations of MyPyramid • Inaccessible to people who do not use the internet • Does not address infant, therapeutic, or vegetarian diets • May not correspond to food preferences

  31. The DASH Diet • Helps control mild/moderate hypertension • Good for cancer, osteoporosis, heart disease • Limits fats, red meats, sweets, sugary drinks • Hypertension (high blood pressure) • Blood pressure inside blood vessel walls that typically exceeds 140/90 mm Hg

  32. The DASH Eating Plan

  33. The Mediterranean Diet • Based on diets in Greece and southern Italy • Restricts red meat, sweets, cholesterol • Includes wine with meals • Associated with lower risks of heart disease, stroke, some cancers, and overall mortality

  34. The Mediterranean Pyramid

  35. Portion Distortion • Food portion sizes are expanding • Large portions served in homes, restaurants, bakeries, and in packaged foods contribute to the problem of estimating portion sizes

  36. Portion Distortion

  37. Supersized Americans • Rising obesity rates are related to increasing portion sizes • Supersizing fast food can triple calories • Supersized cheeseburger, fries and shake provide more calories than most people need in a day (~2,200 calories)

  38. Should We Label Fast Food Calories?

  39. Eating Right When Eating Out • Foods eaten away from home generally have lower nutrition, higher fat

  40. When eating out: Avoid impulse ordering Decide what to eat before going in Staying on Track

  41. Fast Food: Fat and Calories

  42. Fast Foods: Old and New

  43. The Slow Food Movement • “Slow Food USA” • Movement away from fast and processed foods, and toward sustainable, eco-friendly agriculture and locally grown foods • Connects healthy eating with a slower, more harmonious rhythm of life

  44. The Slow Food Movement • The urban garden

  45. Learn by: Using recipes on food packages Take a community education course Find recipes online or in a basic cookbook Don’t Know How to Cook?

  46. Bon Appétit! • “Enjoy your meals” • The best diets are those that keep us healthy and enhance our sense of enjoyment

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