Planning a Healthy Diet

ChooseMyPlateDietary Guidelines,

2010 Food Labels

Chapter 2

Review From Last Week

Dr. Weil’s Anti-Inflammatory Pyramid

Objectives

• After reading Chapter 2, class discussion, and learning activities, you will be able to:• Describe ChooseMyPlate• Describe the relationship between food

group recommendations and calorie levels• List ChooseMyPlate guidelines, food

placement and recommendations for each food group

• Utilize ChooseMyPlate for personal food evalution and recipe modification

• Describe the concept of portion distortion

Objectives

• Identify ways to estimate and reduce portion size• Discuss the 2005/2010 Dietary Guidelines for

Americans• Discuss basic implementation of each guideline• Identify components of the food label• Interpret information from the food label• Define various label definitions• Distinguish nutrient claims vs health claims on the

food label• Read ingredient lists

Concepts……

• Dietary Recommendations– Food groups, specific foods and

nutrients

• Dietary Reference Intakes– Technical, specific nutrient

recommendations

• Food Guides– Kinds and amounts of foods to

make a nutritionally adequate diet

– Choose My Plate

MyPlate

Choose MyPlate says:

1. Balance calories

2. Foods to increase

3. Foods to reduce

Choose MyPlate says:

1. Balance calories

• Enjoy your food, but eat less

• Avoid oversized portions

Choose MyPlate says:

2. Foods to increase

• Make ½ your plate fruits and veggies

• Make at least ½ your grains whole grains

• Switch to fat-free or low-fat (1% milk)

Choose MyPlate says:

3. Foods to reduce

• Compare sodium in prepared foods - choose lower numbers

• Drink water instead of sugary drinks

MyPlate: Grain Group

• 19-50 y.o.– 6-8 oz a day

• Make half grain intake “whole”

• Whole vs. refined

• 1 ounce equivalent =– 1 slice bread– 1 small muffin– 1 cup ready-to-eat cereal flakes– ½ cup cooked rice, pasta, or

cooked cereal

MyPlate: Vegetable Group

• 19-50 y.o.– 2 ½-3 cups a day

• Vary your vegetables

• 5 groups– Dark green– Red and orange– Beans and peas– Starchy – Other

• 1 cup vegetables =– 1 cup cut-up raw or cooked vegetables– 1 cup vegetable juice– 2 cups leafy salad greens (raw)

MyPlate: Fruit Group

• 19-51 y.o.– 1 ½- 2 cups a day

• Focus on fruits

• 1 cup fruit =– 1 cup cut-up raw or

cooked fruit– 1 cup 100% fruit

juice

MyPlate: Protein Group

• 19-50 y.o.– 5 ½ - 6 ½ oz a day:

• Go lean with protein

• 1 oz equivalent =– 1 ounce lean meat,

poultry, or fish/seafood– 1 egg– ¼ cup cooked dry beans

or tofu– 1 T. peanut butter– ½ ounce nuts or seeds

MyPlate: Dairy Group

• 19-50 y.o.– 3 cups a day

• Foods included:– Fat free, low fat milk– Milk based desserts– Cheese – Fat free, low fat Yogurt– Soy milk

• 1 cup =– 1 cup milk or yogurt– 1-1/2 ounces natural cheese

(such as cheddar)– 2 ounces processed cheese

(such as American)

• Get your calcium-rich foods

My Plate Based On Calorie Needs

pages 42-43

Discretionary Kcals

• “Empty calorie limit”

• Solid Fats, Added Sugars

• Allows for:– Increased amount of food – Foods not in the lowest fat form– Foods that contain added sugars– Alcohol

Examples of Discretionary Kcals

• Fat in cheese, whole milk, cream

• Fat in poultry skin, sausage, higher fat meats

• Sugar added to beverages, sauces

• Pies, cookies, etc. because of sugar and/or fats

Choose My Plate Choose My Plate Group Activity Group Activity

Portion Size Comparisons

• Choose MyPlate portions do not always match food label serving sizes

• US portion sizes steadily increasing

• Large portions= more calories, fat, sodium, etc.

• Food labels/nutrition information allows consumers to compare

Portion Distortion

• “To change the shape, size”

• “Not true representing true facts or reality”

• Difficult to accurately estimate diet intake– Consumer error on low-side of intake

• Effects all people 3+ in age

Portion Distortion Trends

• Restaurants servings 250% larger than 20 years ago

• Dinner plate surface area 40% larger than 1960

• Joy of Cooking entrée portions 42% larger

• Super, biggie, king-size, jumbo

• http://www.youtube.com/watch?v=A6QnCdc6LkY

Top 3 Portion Infuences

• Large serving sizes (restaurants-stores)

• Purchasing large amounts of food

• Large size dishware (plates, cups, bowls)

Large Portions Add Up100 extra calories

per day10 pound

weight gain per year

Maintaining a Healthy WeightCalories In = Calories Out

7 ounces610 calories20 grams fat

380 mg sodium

Calorie difference: 400 calories

French Fries

2.4 ounces210 calories13 grams fat

177 mg sodium

Walking leisurely for 1 hour and 10 minutes

burns approximately 400 calories*

*Based on 160-pound person

Increased French fries size: 400 more calories

Techniques to Estimate - Moderate Portion Sizes

What Food Professionals Can Do…

• Offering smaller options on menu’s

• Provide nutrition information for customer comparison

2010 Dietary Guidelines for

Americans • Science-based advice to

promote health and reduce risk for chronic diseases thru diet and physical activity

• Healthy, 2 years and older • By law, updated every 5

years• HHS & USDA• Public health• 2005 in text, 2010 in

powerpoints

2010 Dietary GuidelinesWeight Control

• #1. Maintain kcalorie balance over time to achieve and sustain a healthy weight– Calories– Physical Activity– Body Mass Index (BMI)

• Page 36

Physical Activity

• 6-17 y.o. children and adolescents – 60 minutes or more of physical activity

a day

• 18-61 y.o. adults– 2 hours and 30 minutes a week,

moderate (up to 5)or

– 1 hour and 15 minutes a week, vigorous (up to 2 ½)

– Muscle strengthening activities 2+ days a week

• 65 and older adults – As ability and condition allow, improve

balance

2. Food Groups to Encourage/Increase

• Increase vegetables and fruits

• Increase milk, milk products to 3 cups day

• Increase lean proteins

• Increase whole grains, 3 oz. a day or ½ of grain intakep. 34; 36-37

Whole Grains

• Examples– Whole wheat– Whole oats/oatmeal– Whole corn– Popcorn– Brown rice– Whole rye– Bulgur– Millet– Quinoa– Barley

3. Nutrients To Reduce

• Sodium– Healthy, under 51 y.o.

• 2300 mg a day or less• about 1 teaspoon of salt

– Over 51 y.o., all African Americans, those with chronic diseases

– Canned, processed • 1500 mg a day or less

3. Nutrients to Reduce

• Reduce saturated fat and trans fats– Less than 10% of total

calories

• Reduce added sugar– Focus on sugary beverages

• Reduce alcohol• Reduce refined grains

Fats

• Consume less than 10% of kcalories from saturated fatty acids

• Less than 300 mg/day of cholesterol

• Keep trans fatty acids as low as possible

• Keep total fat intake between 20 to 35% of kcalories

• Most fats from polyunsaturated and monounsaturated sources, such as fish, nuts, and vegetable oils.

Fats• When selecting and

preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

• Limit intake of fats and oils high in saturated and/or trans fatty acids

Alcoholic Beverages

• Moderation– ___ drinks/day for men – ___ drink/day for women

– 1 drink = ____ beer ____ wine

____ distilled spirits

p. 35; 38

Food Safety• To avoid microbial food borne

illness:

– Clean hands, food contact surfaces, and fruit and vegetables. Meat and poultry should not be washed or rinsed.

– Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

– Cook foods to a safe temperature to kill microorganisms.

– Chill (refrigerate) perishable food promptly and defrost foods properly.

• Avoid raw (unpasteurized) milk or any products made from raw milk, raw or partially cooked eggs or foods containing raw eggs.

Food Labels

64% consumers check Nutrition Facts panel when buying foods (2010)

48% use it to make healthful choices

23% use it when trying to lose weight

From 2004/2010 Shopping for Health Survey

43

Food and Drug Administration (FDA)

Food Labels & College Students

• 537 randomly selected college students• Mean age =23 + 6• 177 men; 360 women• 80% normal wt; 80% non-smokers• 67% met activity recommendations• 44% used nutritional supplements

• J.Am.Diet Assoc 2007 107:2130-2134

Results: Food Labels & College Students

• 55% never taught how to use labels

• 66% used label when buying food

• Most often used info:– Total fat; calories; serving size

• Least often used info:– Fiber; iron; Vitamin A

• Women used more frequently

Results: Food Labels & College Students

• 92% correctly identified Daily Value for grams of fat• 67% correctly identified foods with highest grams of

fat and fiber• 11% correctly defined “serving size”• 33% believed labels not accurate• 67% believed nutrition claims untrue• 50% believed health claims untrue

Nutrition Facts Panel

Daily Value: A set of nutrient-intake values developed by the Food and Drug Administration used as a reference for expressing nutrient content on nutrition labels. Based on a 2000 kcal/day intake

Food Label Claims• Nutrient claims: statements that

characterize the quantity of a nutrient in a food (p.64; 65)

• Health claims: statements that characterize the relationship between a nutrient in a food and a disease or health related condition (p.64; 66)

• Structure-function claims: statements characterizing relationship of nutrient with role in the body

p. 64 - 67

Food Label Claims• Nutrient claims:

– Example: “rich in calcium”

• Health claims: – Example: “Sodium and reduced

risk of hypertension” – FDA approved statement

• Structure-function claims: – Example: “build strong bones” – Legal but not FDA approved

Page 65-66

Nutrient Claims

• Established definitions– Good Source- 10-19% of DV– High, Rich, Excellent- >20% of DV– Light- 1/3 less calories, > 50% fat, sodium– Low Fat- < 3 grams fat– Free- < 5 calories, < .5 grams fat, < 5 mg sodium– Reduced/Less- 25% less– Healthy- Low in fat, saturated fat, cholesterol and

sodium and contains at least 10%of DV for vitamin A, Vitamin C, calcium, iron, protein or fiber

Page 65, 66

Fortified

• Nutrients added• Soy Milk

– Flaxseed oil– Vitamins A, C, E, D,

folate, B6, B12, zinc, calcium

Natural

• No added colors, synthetic flavors or ingredients

• “gray areas in definition”

• Clean ingredient list– Canola oil, orange

juice, etc, organic soy sauce, rice wine vinegar, evaporated cane juice, garlic, ginger…”natural flavors”

Organic

• Produced with… – No sewer-sludge/synthetic fertilizers– No pesticides– No growth hormones– No antibiotics– No irradiation– Limits on genetic modification

• Generally higher in phytochemicals• Not necessarily higher in nutrients

Highest In Pesticides….

• Peaches• Apples• Sweet bell peppers• Celery• Nectarines• Strawberries• Cherries• Lettuce• Imported Grapes

• Pears• Spinach• Potatoes

Organic

• “100% organic”

• “Organic”– 95% of ingredients

• “ Contains Organic Ingredients”– 70% of ingredients

Ingredient List

• Ingredients are listed by weight or order of predominance

• Example: Juice ingredient label – 100% juice

• Ingredients: apple juice, natural flavors, ascorbic acid

• Ingredients: water, high fructose corn syrup, apple juice, ascorbic acid

Ingredient List

• Identify ingredients of interest…..

• Look for “healthy” or “nutrient dense” foods listed first

• Help determine MyPlate servings

QUESTIONS????