Chapter 2Chapter 2TEXTTEXT

Healthy DietsHealthy Diets

LectureLectureOutlineOutline

Philosophy That WorksPhilosophy That Works ““Consume a Consume a varietyvariety of foods of foods balancedbalanced by a by a moderatemoderate intake of intake of each food.”each food.”

Variety Variety – Choose different foodsChoose different foods

BalancedBalanced– Do not overeat any single type of foodDo not overeat any single type of food

ModerationModeration– Control portion sizeControl portion size

Nutrient DensityNutrient Density

Nutrient DenseNutrient Dense– Comparison of vitamin and mineral Comparison of vitamin and mineral

content with number of kcalscontent with number of kcalsEmpty caloriesEmpty caloriesConfirming your knowledgeConfirming your knowledge

What is/are examples?What is/are examples?

Comparison of Nutrient Comparison of Nutrient DensityDensity

Energy DensityEnergy DensityConfirming your knowledgeConfirming your knowledge

Comparison of kcal content with Comparison of kcal content with weight of foodweight of food

High-energy-dense foodsHigh-energy-dense foods Examples?Examples? Low-energy-dense foodsLow-energy-dense foods Examples?Examples?

States of Nutritional States of Nutritional HealthHealth

Desirable Nutritional HealthDesirable Nutritional Health

Intake meets body’s needsIntake meets body’s needsBody has a small surplusBody has a small surplus

Undernutrition Undernutrition Intake is below body’s needsIntake is below body’s needs Surpluses are depletedSurpluses are depleted Health declinesHealth declines Metabolic processes slow or stopMetabolic processes slow or stop Subclinical deficiencySubclinical deficiency Clinical symptomsClinical symptoms What are some examples?What are some examples?

OvernutritionOvernutrition

Intake exceeds body’s needsIntake exceeds body’s needs Short termShort term

– Few symptomsFew symptoms Long termLong term

– Serious conditionsSerious conditions– ObesityObesity

Abuse of supplementsAbuse of supplements www.shapeup.orgwww.shapeup.org

Confirming your knowledgeConfirming your knowledgeWhat are the 4 Methods for Measuring Nutritional What are the 4 Methods for Measuring Nutritional

State?State?

AnthropometricAnthropometric

Biochemical AssessmentBiochemical Assessment

Clinical AssessmentClinical Assessment

Dietary AssessmentDietary Assessment

Economic AssessmentEconomic Assessment

Limitations of Nutritional Limitations of Nutritional AssessmentAssessment

Delayed symptoms and signsDelayed symptoms and signsSymptoms due to different Symptoms due to different

causescauses

Healthy Habits to AdoptHealthy Habits to Adopt

Consume a healthy dietConsume a healthy diet Control your weight Control your weight Drink alcohol in moderation Drink alcohol in moderation (optional)(optional)

Exercise Exercise >> 30 minute a day 30 minute a day Don’t smokeDon’t smoke

Guidelines For Planning Guidelines For Planning Healthy Diets:Healthy Diets:

The Food Guide PyramidThe Food Guide Pyramid Translates science into practical termsTranslates science into practical terms Helps people meet nutritional needsHelps people meet nutritional needs

– For carbohydrate, protein, fat, vitamins, & mineralsFor carbohydrate, protein, fat, vitamins, & minerals

Suggests a pattern of food choicesSuggests a pattern of food choices Incorporates foundations of healthy diet:Incorporates foundations of healthy diet:

– Variety, balance, moderationVariety, balance, moderation

http://www.mypyramid.gov/http://www.mypyramid.gov/

http://www.mypyramid.gov/http://www.mypyramid.gov/

The Food Guide PyramidThe Food Guide Pyramid

Not for children under the age of Not for children under the age of 22

Each food is deficient in at least Each food is deficient in at least one essential nutrientone essential nutrient

Variety is the keyVariety is the key Calorie and nutrient content may Calorie and nutrient content may

vary within a food groupvary within a food group

Using the PyramidUsing the Pyramid Choose low-fat/non-fat optionsChoose low-fat/non-fat options Include plant proteins several times a Include plant proteins several times a

weekweek Include dark green vegetable every Include dark green vegetable every

dayday Include vitamin C-rich food every dayInclude vitamin C-rich food every day Choose whole-grain productsChoose whole-grain products Include plant oils dailyInclude plant oils daily Eat fish at least twice a weekEat fish at least twice a week

Evaluating Our Average DietEvaluating Our Average Diet

Does not meet the recommended Does not meet the recommended servingsservings

Consumes only 1-2 fruits/day Consumes only 1-2 fruits/day – (vs. 2-4 servings recommended)(vs. 2-4 servings recommended)

Consumes only 2-3 vegetables/day Consumes only 2-3 vegetables/day – (vs. 3-5 recommended)(vs. 3-5 recommended)

Excessive in fats, oils, & sweet foodsExcessive in fats, oils, & sweet foods

How Does Your Diet Rate?How Does Your Diet Rate?

www.usda.gov/cnppwww.usda.gov/cnpp www.forcevbc.com/good/food.htmwww.forcevbc.com/good/food.htm

Diet Analysis Worksheet . . Diet Analysis Worksheet . .

The Dietary GuidelinesThe Dietary Guidelines

Another tool for menu Another tool for menu planningplanning

The Dietary Guidelines for The Dietary Guidelines for AmericansAmericans

Published by USDA and DHHSPublished by USDA and DHHS Created to promote:Created to promote:

– Optimal nutrient intakes and diet Optimal nutrient intakes and diet compositioncomposition

– Adequate vitamin and mineral intakesAdequate vitamin and mineral intakes Reduce the risk of chronic diseasesReduce the risk of chronic diseases Intended for healthy children (>2 Intended for healthy children (>2

yrs) and adultsyrs) and adults

Aim for FitnessAim for Fitness

Aim for a healthy weightAim for a healthy weight– BMI – to calculate yours go to: BMI – to calculate yours go to:

http://www.cdc.gov/healthyweight/assessing/bmhttp://www.cdc.gov/healthyweight/assessing/bmi/i/

– Waist circumference Waist circumference

Be physically active each dayBe physically active each day– >>30 minutes a day, most days of the 30 minutes a day, most days of the

weekweek

Build a Healthy BaseBuild a Healthy Base

Let the pyramid guide your food Let the pyramid guide your food choiceschoices

Choose a variety of grains daily, Choose a variety of grains daily, especially whole grainsespecially whole grains

Choose a variety of fruits and Choose a variety of fruits and vegetables dailyvegetables daily

Keep foods safe to eatKeep foods safe to eat

Choose SensiblyChoose Sensibly

Chose a diet low in saturated fat Chose a diet low in saturated fat and cholesterol; moderate in total and cholesterol; moderate in total fatfat

Moderate your intake of sugarsModerate your intake of sugars Choose and prepare foods with Choose and prepare foods with

less saltless salt If you drink alcoholic beverages, If you drink alcoholic beverages,

do so in moderationdo so in moderation

Using of the Dietary Using of the Dietary GuidelinesGuidelines

Consider your state of healthConsider your state of health Differences in genetic backgroundDifferences in genetic background There is no ‘optimal’ dietThere is no ‘optimal’ diet

Advice from the American Advice from the American Dietetic AssociationDietetic Association

Be realistic, make small changesBe realistic, make small changes Be adventurous, try new foodsBe adventurous, try new foods Be flexible, balance sweets and fatty Be flexible, balance sweets and fatty

foods with physical activitiesfoods with physical activities Be sensible, watch portionsBe sensible, watch portions

“ “LESS IS MORE”LESS IS MORE” Be active dailyBe active daily

Nutrient Standards and Nutrient Standards and RecommendationsRecommendations

Dietary Reference Intake Dietary Reference Intake (DRI)(DRI)

Ongoing and collaborative effortOngoing and collaborative effort Health Canada and the Food and Health Canada and the Food and

Nutrition Board of the Institute of Nutrition Board of the Institute of Medicine (US)Medicine (US)

RDAs

Ad. Intakes?

DRIs Estim. E Req

ULs

Standards Under the DRIStandards Under the DRI

The Recommended Dietary The Recommended Dietary AllowancesAllowances

““Recommended intakes of Recommended intakes of nutrients that meet the needs of nutrients that meet the needs of almost all almost all healthyhealthy people of people of similar age and gender”---- similar age and gender”---- the Foodthe Food and Nutritionand Nutrition Board of the NationalBoard of the National Academy of Academy of SciencesSciences

NutrigenomicsNutrigenomics

THE DRI basis for the FUTURETHE DRI basis for the FUTURE Assessment of Human(s) genomeAssessment of Human(s) genome

indicates precise DRIindicates precise DRI

-NOTE: we are all different . . . diff -NOTE: we are all different . . . diff requirementsrequirements

seesee http://berkeley.edu/news/media/releases/2008/06/02_genomes.shtmlhttp://berkeley.edu/news/media/releases/2008/06/02_genomes.shtml

Marini et al., The prevalance of folate-remedial MTHFR enzyme variants in humansMarini et al., The prevalance of folate-remedial MTHFR enzyme variants in humansPNAS,PNAS, 20082008, 105, 23, 8055-8069 , 105, 23, 8055-8069

Scientific ResearchScientific Research

CHALLENGE QUESTION?CHALLENGE QUESTION?After an initial hypothesis is After an initial hypothesis is Proven in a study about a Proven in a study about a particular nutritional Claim, particular nutritional Claim, What must occur happen for What must occur happen for this claim to gain the this claim to gain the utmost confidence by the utmost confidence by the Scientific community?Scientific community?

How are Studies How are Studies Conducted?Conducted?

Laboratory animal experimentsLaboratory animal experiments Human studiesHuman studies Case-control study (people with Case-control study (people with

condition compared vs people w/o condition compared vs people w/o condition)condition)

Double-blind studyDouble-blind study Peer ReviewPeer Review Follow-up studiesFollow-up studies

Standards For Food LabelingStandards For Food Labeling

DRIs are gender and age specificDRIs are gender and age specific FDA developed the FDA developed the Daily Daily

ValuesValues Generic standard used on food Generic standard used on food

labelslabels

DRI for 2000 kcalDRI for 2000 kcal

Food Food ComponentComponent

DRI 2000 kcalDRI 2000 kcal

FatFat < 65 g< 65 g

Saturated FatSaturated Fat < 20 g< 20 g

ProteinProtein 50 g50 g

CholesterolCholesterol < 300 mg< 300 mg

CarbohydrateCarbohydrate 300 g300 g

FiberFiber 25 g25 g

SodiumSodium < 2400 mg< 2400 mg

PotassiumPotassium 3500 mg3500 mg

Nutrition FactsNutrition Facts

MSG

What’s on the Food Label?What’s on the Food Label? Product nameProduct name Manufacturer’s name and addressManufacturer’s name and address Uniform serving sizeUniform serving size Amount in the packageAmount in the package Nutrient componentsNutrient components

CONFIRMING YOUR KNOWLEDGE:CONFIRMING YOUR KNOWLEDGE:How are ingredients listed on the sides of a box?How are ingredients listed on the sides of a box?

Challenge QuestionChallenge QuestionWhat Food Requires a Label?What Food Requires a Label?

?? Does Fresh fruit, vegetable, raw Does Fresh fruit, vegetable, raw

single ingredient meal, poultry, single ingredient meal, poultry, fish?fish?

What is What is NotNot Required on a Required on a Label?Label?

% Daily Value for protein (for foods % Daily Value for protein (for foods intended for 4 yrs. or older)intended for 4 yrs. or older)

Protein deficiency is rareProtein deficiency is rare Procedure to determine protein Procedure to determine protein

quality is expensivequality is expensive

Health Claims Allowed on Health Claims Allowed on Food Labels Relating toFood Labels Relating to

OsteoporosisOsteoporosis Some cancerSome cancer Cardiovascular diseaseCardiovascular disease HypertensionHypertension Neural tube defectsNeural tube defects Tooth decayTooth decay StrokeStroke Use of “may” or “might”Use of “may” or “might”

Comparative and Absolute Comparative and Absolute Nutrient ClaimsNutrient Claims

Sugar (free, no added)Sugar (free, no added) Calories (free, low)Calories (free, low) Fiber (high, food source, added)Fiber (high, food source, added) Fat (free, low, reduced)Fat (free, low, reduced) Cholesterol (free, low, reduced)Cholesterol (free, low, reduced) Sodium (free, low, light)Sodium (free, low, light)

ClaimsClaims

Fortified/enrichedFortified/enriched HealthyHealthy Light, liteLight, lite DietDiet Good sourceGood source Organic Organic NaturalNatural

Poor Nutrition AdvicePoor Nutrition Advice Quick fixQuick fix Warnings of danger on productWarnings of danger on product Sounds too good to be trueSounds too good to be true Simplistic conclusionsSimplistic conclusions Recommendations based on single study . .Recommendations based on single study . . Dramatic statementsDramatic statements Lists “good” and “bad” foodsLists “good” and “bad” foods Selling a productSelling a product Studies published without peer reviewStudies published without peer review Studies that ignore differences among individuals Studies that ignore differences among individuals

or groupsor groups

Good Nutrition AdviceGood Nutrition Advice

PhysiciansPhysicians

Registered DietitianRegistered Dietitian– www.eatright.org/find/htmlwww.eatright.org/find/html– www.dietitians.cawww.dietitians.ca

Yourself! Upon decent researchYourself! Upon decent research

Whole wheat breads, grains Bagels w/ Honey Lowfat yogurts, sour creams, milks Cereals, whole wheat, (mod-minimal sugar) Fruits - Apple a day Fresh vegetables (organic) Beans, (kidney, Garbanzo, black, pinto) Olive oil Pasta w/ tomato sauce Chicken Turkey Roast beef Eggs (ok in moderation, not daily) Lowfat or N.fat ice cream

Suggested Healthy Alternatives-

(Eat More)

According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/

White breads Muffins w/ butter Cream sauce, sour cream, Sugary Cereals, Refried Beans Read meat (sparingly) Butter Pasta w/ cream sauce Regular Ice cream Salad Dressings (sparingly) Sodas Processed foods mayonnaise

Suggested Eliminations (Eat Less)

Steps to a better Eating DietSteps to a better Eating Diet(Summary)(Summary)

Simplified Helpful Hints – Read Simplified Helpful Hints – Read LabelsLabels

Look for 2:1 Protein/Fat on label Look for 2:1 Protein/Fat on label min. 1:1 Protein/Fatmin. 1:1 Protein/Fat Most foods on previous left side ~ Most foods on previous left side ~

2:1 ratio or min 1:12:1 ratio or min 1:1

Most Foods on right side Most Foods on right side ≥≥1:2 1:2 Protein/Fat Protein/Fat Excess calories Excess calories

Steps to a better Eating DietSteps to a better Eating Diet(Summary)(Summary)

According to the USDA Center for Nutrition Policy and Promotion http://www.cnpp.usda.gov/

According to the USDA 2005 food pyramid What are the seven major areas to consider when establishing a Healthy Diet?

1.2.3.4.5.6.7

IDEAL DietIDEAL Diet Avg. AmericanAvg. American

60% Calories from Carbohydrates60% Calories from Carbohydrates 50% from Carbohydrates50% from Carbohydrates

20% Calories from Fat20% Calories from Fat 30% from Fat 30% from Fat obesity: excess obesity: excess caloriescalories

20% Calories from Protein20% Calories from Protein 20% from Protein20% from Protein

Diet Analysis Assignment: Due Diet Analysis Assignment: Due 7/17/1

11stst- calculate your Daily Req. Caloric - calculate your Daily Req. Caloric intakeintake

Write down the Nutritional facts of all Write down the Nutritional facts of all the foods you eat for two days. . .the foods you eat for two days. . .

See website for Diet Analysis formSee website for Diet Analysis formhttp://people.ucsc.edu/~taj/http://people.ucsc.edu/~taj/

http://www.exrx.net/Calculators/CalRequire.html

DIET ANALYSIS DIET ANALYSIS SAMPLESAMPLE

Sum & Percent

Dietary SupplementsDietary Supplements

Dietary SupplementsDietary Supplements

Dietary Supplement Health and Education Dietary Supplement Health and Education Act (DSHEA) 1994Act (DSHEA) 1994– Classified vitamins, minerals, amino acids and Classified vitamins, minerals, amino acids and

herbal remedies as foodsherbal remedies as foods

Can be marketed in US without FDA Can be marketed in US without FDA approval if:approval if:– Reasonably safeReasonably safe– Product must be labeled as a dietary Product must be labeled as a dietary

supplementsupplement

Evaluating ClaimsEvaluating Claims

www.eatright.orgwww.eatright.org www.acsh.orgwww.acsh.org www.quackwatch.comwww.quackwatch.com www.ncahf.orgwww.ncahf.org www.dietary-supplements.info.nih.gowww.dietary-supplements.info.nih.go

vv www.fda.govwww.fda.gov www.navigator.tufts.eduwww.navigator.tufts.edu