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Chapter 2

Chapter 2. The Pursuit of a Healthy Diet. Ask Yourself:. True or False? 1. It is wise to eat the same foods every day. 2. Milk is such a perfect food that it alone can provide all the nutrients a person needs. 3. Cookies cannot be included in a healthful diet.

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Chapter 2

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  1. Chapter 2 The Pursuit of a Healthy Diet

  2. Ask Yourself: True or False? 1. It is wise to eat the same foods every day. 2. Milk is such a perfect food that it alone can provide all the nutrients a person needs. 3. Cookies cannot be included in a healthful diet. 4. When it comes to nutrients, more is always better. 5. A person’s energy needs are based on his or her age, gender, and physical activity levels.

  3. True or False? 6. From a nutritional standpoint, there is nothing wrong with grazing on snacks all day, provided the snacks meet nutrient needs without supplying too many calories. 7. If you don’t meet your recommended intake for a nutrient every day, you will end up with a deficiency of that nutrient. 8. If a food label claims that a product is low fat, you can believe it. 9. Most dietitians encourage people to think of their diets in terms of the four basic food groups. 10. According to the government, people should try to eat at least two cups of fruit and two and a half cups of vegetables—totaling nine servings—a day.

  4. The ABCs of Eating for Health • Adequacy Characterizes a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health. • Balance A feature of a diet that provides a number of types of foods in balance with one another, such that foods rich in one nutrient do not crowd out of the diet foods that are rich in another nutrient. • Calorie control Control of consumption of energy (calories); a feature of a sound diet plan.

  5. The ABCs of Eating for Health Moderation The attribute of a diet that provides no unwanted constituent in excess. Variety A feature of a diet in which different foods are used for the same purposes on different occasions—the opposite of monotony.

  6. Nutrient dense Refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is.

  7. Nutrient Recommendations Dietary Reference Intakes (DRI) A set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people. Established by a committee of nutrition experts selected by the National Academy of Sciences (NAS) Based on latest scientific evidence regarding diet and health Aim to prevent nutrient deficiencies Separate recommendations are made for different groups of people DRI take into account differences among individuals and establish a range within which the nutritional needs of virtually all healthy people in a particular age and gender group will be covered

  8. Nutrient Recommendations • EAR: Estimated Average Requirements • RDA: Recommended Dietary Allowances • AI: Adequate Intakes • TUL: Tolerable Upper Intake Levels • EER: Estimated Energy Requirements • AMDR: Acceptable Macronutrient Distribution Ranges

  9. DRI Terms Recommended dietary allowance (RDA):The average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97%–98%) healthy individuals of a specific age and gender.

  10. The Correct View of the DRI

  11. DRI Terms Estimated energy requirement: (EER): The average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health. Acceptable macronutrient distribution range (AMDR): A range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients.

  12. Estimating calorie needs From the Dietary Guidelines for Americans 2010

  13. The DRI for Energy and the Energy Nutrients • To reduce risk of chronic disease balance caloric intake with physical activity • Height • Weight • Gender • Activity from sedentary to very active

  14. Nutrient Recommendations Fortified foods: Foods to which nutrients have been added, either because they were not already present or present in insignificant amounts. Examples: Margarine with added vitamin A Milk with added vitamin D Certain brands of orange juice with added calcium Breakfast cereals with added nutrients and nonnutrients

  15. The Challenge of the Dietary Guidelines People vary in the amount of a given nutrient they need. The challenge of the DRI is to determine the best amount to recommend for everybody.

  16. The Goal of the Dietary Guidelines • To help people decrease their risk of some forms of the so-called lifestyle diseases • Cancer • Heart disease • Obesity • Diabetes • High blood pressure • Stroke • Osteoporosis • Liver disease

  17. Dietary Guidelines for Americans • Balance calories with physical activity to manage weight. • Consume more nutrient-dense foods • Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.

  18. Balancing Calories to Manage Weight Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Maintain appropriate calorie balance during each stage of life

  19. Foods and Food Components to Reduce Reduce daily sodium intake to less than 2,300 mg Consume less than 10 percent of calories from saturated fat by replacing it with mono and polyunsaturated fats. Consume less than 300 mg per day of dietary cholesterol. Keep trans fat consumption as low as possible by limiting foods such as partially hydrogenated oils & other solid fats. Reduce the intake of calories from solid fats/added sugars. Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium. If alcohol is consumed, consume in moderation Up to one drink per day for women and two drinks per day for men.

  20. Foods and Nutrients to Increase Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase intake of fat-free or low-fat milk and milk products Choose a variety of protein foods Increase the amount and variety of seafood consumed Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D

  21. Building Healthy Eating Patterns Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and eating foods to reduce the risk of food borne illnesses.

  22. Nutrition Action

  23. Tools Used in Diet Planning Food group plan • Separates food into groups • Specifies number of portions from each group • MyPlate food guide includes 5 food groups and tips for choosing foods

  24. MyPlate will help you: Make smart choices from every food group Find your balance between food and physical activity Get the most nutrition out of your calories by focusing on nutrient-dense foods in sensible portion sizes.

  25. Using MyPlate to Achieve a Healthy Lifestyle • Activity • Regular physical activity and reduced sedentary activities • Balancing caloric intake • Adults should do at least • 2 hours and 30 minutes each week of aerobic physical activity at a moderate level OR • 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.

  26. Using MyPlate to Achieve a Healthy Lifestyle 2. Variety. • MyPlate creates a foundation for good nutrition and health by guiding us to make food selections from all food groups and subgroups. • Different foods contain different nutrients and other substances known to be protective against chronic diseases. • No one food or no single food group provides all essential nutrients in amounts necessary for good health.

  27. Using MyPlate to Achieve a Healthy Lifestyle 3. Proportionality • Shows the proportions of foods that should make up a healthful diet. • Illustrates the five food groups using a familiar mealtime visual, a place setting. • The plate is split into four sections: red for fruits, green for vegetables, purple for protein, and orange for grains • A separate blue section, shaped like a drinking glass, represents dairy foods. • Fruits and vegetables form the foundation of a healthy diet and should fill at least half of your plate at every meal

  28. Using MyPlate to Achieve a Healthy Lifestyle 4. Moderation • Americans eat and drink too many foods containing empty calories—calories from solid fats and/or added sugars. • Solid fats and added sugars add calories to the food but few or no nutrients and are called empty calories • A small amount is fine but most people eat far more than what is healthy. • Emphasize nutrient rich foods in the diet and limit empty calories appropriately • Make better choices

  29. Using MyPlate to Achieve a Healthy Lifestyle 5. Personalization • One size doesn’t fit all. MyPlate can help you choose the foods and amounts of food that are right for you. • For a quick estimate of what and how much you need to eat, checkout the Daily Food Plan at www.ChooseMyPlate.gov

  30. Using MyPlate to Achieve a Healthy Lifestyle 6. Gradual improvement • Individuals can benefit from taking small steps to improve their diet and lifestyle every day • For example, taking the stairs instead of the elevator or escalator, or ordering a green salad instead of fries.

  31. Use the Simplicity of MyPlate to Build a Healthful Diet • Step 1: Estimate Your Daily Energy Needs • Step 2: Build Your Daily Eating Plan. • Step 3: Let MyPlate Guide Your Food Choices

  32. Use MyPlate to Meet Your Nutritional Needs

  33. Use MyPlate to Meet Your Nutritional Needs

  34. Gaining Calorie Control Discretionary Calorie Allowance The balance of calories remaining in a person’s energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods in low-fat or no-added sugar forms Typically amounts to between 100-300 calories May be totally used by selecting foods higher in calories Example: higher-fat meat, higher-fat dairy products, sweetened bakery products)

  35. Your empty calorie limit can be used to: Eat additional nutrient-dense foods from each of the food groups Select limited amounts of foods that are not in their most nutrient-dense form and/or contain solid fats or added sugars Add fats or sweeteners to foods Eat or drink items that contain only fats, caloric sweeteners, and/or alcohol

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