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"Planning a Healthy Diet"

Richard T. Patton, MA, MPH, RD/LN, CHES. "Planning a Healthy Diet". Changes 1980-2000. Overweight (BMI >or= 25) ‏. Obesity (BMI >or= 25) ‏. Severe Obesity (BMI >or= 40) ‏. 1999 to 2000. 64.5. 30.5. 4.7. 1988 to 1994. 56.0. 23.0. 2.9. 1976 to 1980. 46.0. 14.4. No Data.

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"Planning a Healthy Diet"

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  1. Richard T. Patton, MA, MPH, RD/LN, CHES "Planning a Healthy Diet"

  2. Changes 1980-2000 Overweight (BMI >or= 25)‏ Obesity (BMI >or= 25)‏ Severe Obesity (BMI >or= 40)‏ 1999 to 2000 64.5 30.5 4.7 1988 to 1994 56.0 23.0 2.9 1976 to 1980 46.0 14.4 No Data Increase in Prevalence (%) of Overweight (BMI >or= 25), Obesity (BMI >or=30) and Severe Obesity (BMI >or=40) Among U.S. Adults.

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  4. On any given day in the United States... • 815 billion calories are consumed (200 billion more than needed)‏ • 47 million hot dogs • 4 million pounds of bacon • 60 million pounds of red meat • 170 million eggs

  5. On any given day in the United States... • 3 million gallons of ice cream • 10 million pounds of candy • 16 million gallons of beer and ale • 1.5 million gallons of hard liquor(enough to make 26 million people drunk!)‏

  6. Obesity: Risk Factors Genetics Family history of obesity Psychological factors Social and cultural factors Medical Illnesses Medications Alcohol consumption Smoking Cessation

  7. w@io R 114'14Et4,T ssout-co 13E AC-XGF-P INVO -STIR 0 0 w@io R 114'14Et4,T ssout-co 13E AC-XGF-P INVO -STIR 0 0 w@io R 114'14Et4,T ssout-co 13E AC-XGF-P INVO -STIR 0 0 “Bummer of a birthmark, Hal”

  8. Dietary Energy Use Blood sugar Brain Carbohydrates Cho deficiency Short burst, High Intensity Body Protein Amino acids Protein Metabolism Protein excess Body Fat Physical Activity Fat all

  9. EnergyBalance • Metabolism • Daily Activity • Exercise-type and intensity • Thermal effect of meals • Type of energy • Amount at one time • Timing of meals • Energy stored in body Energy INTAKE Energy Expenditure

  10. Dietary Reference Intakes (DRI) . Dietary reference intakes are used to plan and evaluate diets for healthy people

  11. Establishing Nutrient Recommendations 1. Estimated Average Requirement (EAR) defines the requirement of a nutrient that supports a specific function in the body for half of the healthy population. 2. Recommended Dietary Allowances (RDA) use the EAR as a base and include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations. This recommendation considers deficiencies. 3. Adequate Intakes (AI) reflect the average daily amount of a nutrient without an established RDA that appears to be sufficient. 4. Tolerable Upper Intake Level (UL) is a maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects.

  12. Diet-Planning Principles 1. Adequacy (dietary)—providing sufficient energy and essential nutrients for healthy people 2. Balance (dietary)—consuming the right proportion of foods 3. kcalorie (energy) control—balancing the amount of foods and energy to sustain physical activities and metabolic needs 4. Nutrient density—measuring the nutrient content of a food relative to its energy content a. Empty-kcalorie foods denote foods that contribute energy but lack nutrients. 5. Moderation (dietary)—providing enough but not too much of a food or nutrient 6. Variety (dietary)—eating a wide selection of foods within and among the major food groups

  13. Dietary Guidelines for Americans 1. Adequate nutrients within energy needs a. Consume foods from all food groups and limit foods that can be detrimental to health. b. Consume a balanced diet. 2. Weight management a. Maintain a healthy body weight. b. Prevention of weight gain

  14. Dietary Guidelines for Americans 3. Physical activity a. Increase energy expenditure and decrease sedentary activities. b. Include cardiovascular conditioning, stretching, and resistance exercises. 4. Food groups to encourage a. Choose a variety of fruits, vegetables, milk and milk products, and whole grains.

  15. Dietary Guidelines for Americans 5. Fats a. Limit saturated fat, dietary cholesterol, and trans fats. b. Choose monounsaturated and polyunsaturated fat sources. c. Choose lean, low-fat, or fat-free foods. 6. Carbohydrates a. Choose those that are high in fiber. b. Choose products with a minimal amount of added sugar. c. Decrease the risk of dental caries.

  16. Dietary Guidelines for Americans 7. Sodium and potassium a. Choose foods that are low in salt and high in potassium. 8. Alcoholic beverages a. Drink in moderation. b. Some should not consume alcohol. 9. Food safety a. Wash and cook foods thoroughly and keep cooking surfaces clean. b. Avoid raw, undercooked, or unpasteurized products.

  17. Exchange Lists • Exchange Lists help to achieve kcalorie control and moderation. 1. Foods are sorted by energy-nutrient content. 2. Originally developed for those with diabetes 3. Portion sizes vary within a group 4. Food groupings may not be logical

  18. "Planning a Healthy Diet"

  19. 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. 47

  20. Plan Meals thru the Day Think about what you are going to eat instead of eating by habit or impulse! Eat more earlier when more active Eat less later when less active i.e. a little often vs. a lot at once

  21. Plan Meals thru the Day Most (about 85%) 0f the calories people consume are by habit or impulse Most (about 65%) of the calories people consume are in the latter day

  22. Plan Meals thru the Day Most (about 85%) 0f the calories people consume are by habit or impulse Most (about 65%) of the calories people consume are in the latter day

  23. Sumo Wrestler meal planning

  24. Eat a Variety of Foods(at Each Meal)‏ Provides more nutrition Each member of the family can choose what they want at that time Controls eating one food in excess Exposes a person to different foods Makes a better meal

  25. p. 38

  26. Table 2-7, p. 48

  27. Fig. 2-7, p. 52

  28. Center Meals around the Carbohydrate Foods Answers the question “What am I supposed to eat”? Provides the best source of energy. Provides a lot of most nutrients, (including fiber)‏ Low in fat, and has the ‘good’ type and contains no cholesterol. Most have protein, certainly enough. Are not fattening--fats are!

  29. Minimize FATS and SUGAR Fats are fattening Fats can lead to other health problems ‘Minimize’ fat intake, don’t eliminate it Sugar in large amounts is a problem Sugar is an enjoyable taste and may displace foods with more nutrition and be concentrated Fat and Sugar mix well with each other: the real problem

  30. “you’re eating too much sugar.”

  31. Your fired, Jack. Your lab results just came back, and you tested positive for Coke

  32. ‘YOU CAN STOP DRINKING ALCOHOLIC BEVERAGES’! ‘WHAT CAN I DO ABOUT THESE BAD HANGOVERS I GET, DOCTOR’? “NO SERIOUSLY, WHAT CAN I DO”?

  33. Don’t worry about PROTEINS Important for growth (height) and development Needed in smaller amount than most people think (.8 grams/kilogram BW)‏ Can be gotten from a variety of carbohydrate foods as well as the protein foods (meat, dairy)‏ Use as a part of the meal, not as the meal (eat lean, less and last)‏

  34. Thought of the day Give a man a fish and he will eat for a day. Teach him how to fish, and he will sit in a boat and drink beer all day.

  35. Fig. 2-8b, p. 54

  36. The serving size and number of servings per container kCalorie information and quantities of nutrients per serving, in actual amounts Quantities of nutrients as “% Daily Values” based on a 2000-kcalorie energy intake Daily Values reminder for selected nutrients for a 2000- and a 2500- kcalorie diet kCalorie per gram reminder The ingredients in descending order of predominance by weight Fig. 2-8b, p. 54

  37. Table 2-10, p. 59

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