1. Eating for a Healthy LifeBy
Sheila Jones, MS, RD, LD

2. Dietary Guidelines for Americans
Aim for Fitness
Aim for a healthy weight
Be physically active each day
Build a Healthy Base
Let the Pyramid guide your food choices
Choose a variety of grains daily, especially whole grains
Choose a variety of fruits and vegetables daily
Keep food safe to eat

3. Dietary Guidelines for Americans
Choose Sensibly
Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
Choose beverages and foods to moderate your intake of sugars
Choose and prepare foods with less salt
If you drink alcoholic beverages, do so in moderation

4. Common Recommendations
Dietary Guidelines, American Heart Association, American Cancer Society, American Diabetes Association, National Research Council:
Saturated fat < 10% of kcal
Polyunsaturated fat < 10% of kcal
Dietary cholesterol < 300 mg/day
Carbohydrates > 55% of kcal
Energy intake to achieve and maintain healthy weight
Sodium intake < 2400 mg/day (1)

5. American Institute for Cancer Research
Expert panel of scientists reviewed > 4,500 research studies and published the most comprehensive report ever concerning diet, nutrition, and cancer
The report shows that 30-40% of all cancers could be prevented through changing how we eat and exercise

6. Diet and Health Guidelines for Cancer Prevention
Choose a diet rich in a variety of plant-based foods
Eat plenty of vegetables and fruits
Maintain a healthy weight and be physically active
Drink alcohol only in moderation if at all
Select foods low in fat and salt
Prepare and store food safely
And always remember…
Do not use tobacco in any form

7. The New American Plate
2/3 or more of the plate should be covered by plant-based foods – vegetables, fruits, whole grains, and beans
– 1 or more vegetables or fruits and not just grain products
1/3 or less of the plate should be covered by meat, fish, poultry, or low-fat dairy

8. Vegetables and Fruits
5 or more servings of vegetables and fruits each day
Research suggests this one dietary change could prevent as many as 20% of all cancers
Vegetables and fruits provide vitamins, minerals, and phytochemicals
Variety is important to get the widest array – dark green, deep orange, citrus

9. Other Plant-based Foods
7 or more servings of other plant-based foods such as whole grains and legumes
Whole grains are higher in fiber, vitamins, minerals, and phytochemicals than refined grains

10. Meat on the Side
Choose lean cuts of red meat and limit yourself to no more than 3 oz. per day
AICR’s report shows that diets high in red meat probably increase the risk of colon cancer
Poultry, fish, and game do not have the same impact and no limits have been set; keep portions small enough to be able to eat an abundance of plant-based foods

11. The Old American Plate

13. How Does It Look Again?
Stir-fry is the kind of meal that belongs on the New American Plate
Bursting with colorful vegetables, hearty grains, and cancer fighting vitamins, minerals, and phytochemicals
Red meat, poultry, or seafood is used as a condiment to add flavor and texture

14. How Does This Impact Weight Control?
It is about calories, not a magic protein vs. carbohydrate formula
Obesity became an epidemic in the U.S. at the same time portion sizes grew
Now “value meals” and “super sizes” are commonplace
Average calorie intake per day of Americans has risen from 1,854 to 2,002 over the last 20 years – 148 calories/day, which is estimated to add an extra 15 pounds per year (2)

16. National Weight Control Registry
Developed at Brown Medical School
Studied > 3,000 American adults who lost an average of 60 pounds and kept it off for an average of 6 years
How do they do it?
Successful losers report 4 common behaviors:
Eat a low-fat, high-carbohydrate diet
They monitor themselves by weighing
They are very physically active (> 1 hour/day)
They eat breakfast (3)

17. Weight Loss
The 1st step is setting a realistic goal and determine what is a healthy weight for you
Weight reductions of 5-15% reduce risk factors for conditions such as heart disease, diabetes mellitus, and hypertension

18. Weight Loss Remember the New American Plate?
It features more food and fewer calories (the real culprit)
Eating meals with plenty of vegetables, fruits, whole grains, and beans will make you feel more satisfied and help keep your weight in a healthy range
A diet based on these foods can help prevent cancer, heart disease, diabetes mellitus, stroke, hypertension, and other debilitating conditions

19. Hallmarks of Unhealthy Diets
They promote quick weight loss – loss of muscle and water
They limit food selections and dictate specific rituals
They use testimonials from famous people and tie the diet to well-know cities
They bill themselves as cure-alls
They often recommend supplements
No attempts are made to change eating habits permanently
They are generally critical of and skeptical about the scientific community (4)

20. The Final Message There is NO need to follow the latest diet trend
Keep an eye on the kinds of food on your plate and the size of portions
Enjoy the wonderful variety of healthy foods with which God has blessed us

21. References
1. Lee RD and Nieman DC. Nutritional Assessment ;33-40.
2. American Institute for Cancer Research Newsletter, November 2000;3-22.
3. FDA Consumer, January/February 2002;
4. Wardlaw GM and Kessel M. Perspectives in Nutrition ;557.

22. Web Sites USDA nutrition information – www.nal.usda.gov/fnic
Dietary Guidelines for Americans via the Nutritional Assessment web site –
American Institute for Cancer Research -
American Dietetic Association –
Web Dietitian –
Weight-control Information Network –

23. Thank You!