Y1.U5.4Nutrition Intro

Think about• What is a healthy diet?

• How can you use the Dietary Guidelines for Americans to plan meals?

• What is My Pyramid/Plate?

• Nutritional labels and how to read.

• Obesity, and how to prevent

Healthy Diets- Dietary Guidelines (2005)• Published jointly by the Department of Health and

Human Services and the USDA.

• Offers science-based advice for healthy people over the age of two about food choices to promote health and reduce the risk for major chronic diseases

• Updated every 5 years

• Form the basis for federal food and nutrition programs

Healthy Diets- Dietary Guidelines (2005)• Emphasizes fruits, vegetables, whole grains, and fat-free

or low-fat milk and milk products

• Includes lean meats, poultry, fish, beans, eggs and nuts

• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

• http://www.health.gov/dietaryguidelines/2010.asp

DRI—Complicated • Dietary Reference Intakes: The Essential Guide to Nutrient

RequirementsNational Academy of Sciences. Institute of Medicine. Food and Nutrition Board. All 8 volumes of the DRIs are summarized in one reference volume, organized by nutrient, which reviews function in the body, food sources, usual dietary intakes, and effects of deficiencies and excessive intakes.

• Geared toward nutritionists

Dietary Guidelines

• Adequate Nutrients Within Calorie Needs (nutrient dense)• Human body require more than 40 nutrients

• Weight Management (balance calories & exercise)

• Physical Activity (regular)

• Fats• <30% of total calories• <10% saturated• < 300 mg. cholesterol per day

• Food Groups to Encourage • 6 oz. grain,- 3 from whole grain, 2c. fruit, 2½ c.

vegetable, 3 c. low/no fat milk)

Dietary Guidelines

• Carbohydrates • fiber rich, low sugar

• Sodium• <1 t. salt, 2300mg• Consume potassium rich; fruit, veg

• Alcoholic Beverages (moderation)

• Food Safety (time-temperature, cross-contamination, personal hygiene)

Healthy Diets- Guidelines and Reference Materials• Dietary Reference Intakes: (DRIs) recommended daily

amounts of nutrients and energy that healthy people of a particular age and gender should consume. Guides for nutrition and food selection.• Recommended Dietary Allowances: (RDAs) daily

nutrient standards set by U.S. Gov. They are average daily intakes that meet nutrient requirement of healthy individuals of a particular age or gender group, sub-categorized by age, height and weight.

• Adequate Intakes: (AIs) are similar to RDAs and assigned when scientists don’t have enough information to set an RDA

Healthy Diets- Dietary Guidelines (2005)- Restaurant

Menu can include:

• Fruit

• Vegetables from each of the vegetable sub groups of dark green, orange, legumes, starchy vegetables and other vegetables

• Whole grains

• Lean meat and fish

• Fat-free or low-fat milk and dairy products

--1992--Food Guide Pyramid

2005 Final Graphic Design

Activity Proportionality

Moderation Variety

Personalization Gradual

Improvement

Message:

Variety

• Consume a variety of nutrient-dense foods and beverages within and among the basic food groups.

Proportionality

• Adopt a balanced eating pattern.• Sufficient amount of fruits and vegetables, • 3 or more ounce equivalents of whole-grain products per day• 3 cup equivalents per day of fat-free or low-fat milk or milk products

Message:

Moderation

• Limit intake of saturated and trans fats, and choose products low in these fats.

• Make choices of meat, poultry, dry beans, and milk products that are lean, low-fat, or fat-free.

• Choose and prepare foods and beverages with little added sugars or calorie sweeteners.

Physical Activity

• Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

Menu• Guide to appropriate serving sizes for the various food

groups• Little oil• Smaller amounts of meat• More vegetables, fruits, whole grain

• Evaluate• Size• Menu offerings

• Balance• Plan menu to get most nutrition from menu

Labels• Avoid food allergens

• Plan special diets

• Limit fat, sodium, cholesterol, calories

• Identify foods that are good sources of vitamins, minerals, and other nutrients such as fiber

65% Adults Overweight/Obese30% Obese Obesity

Obesity

Vegetarian Diets- why• Religious beliefs

• Concern for the environment

• Economics

• Health considerations

• Animal welfare factors

• Ethics- world hunger

Vegetarian Diets- types• Vegetarian: a person who consumes no meat, fish or

poultry products

• Vegan: No dairy, egg, meat, poultry, fish, anything containing an animal product or by-product (honey)

• Lacto-vegetarian: vegan plus dairy

• Ovo-vegetarian: vegan plus eggs

• Lacto-ovo-vegetarian: vegan plus dairy and egg

Vegetarian Diets- nutrition• Vegetarian diet tends to have less fat and cholesterol and

more fiber- include fruits, vegetables, beans, grains, nuts and seeds

• Vegans need to be aware of food choices (B12 supplement, complimentary proteins)

• Look to ethnic foods (Indian, African, Mexican, Middle Eastern)

• 80% of table-service restaurants offer vegetarian entrées.