1. The Food Groups and the Major Nutrients (Including the Food Pyramid) Prepared By: Mrs. Fay Malcolm-Hanson Group: 2 nd Year Nutrition Date: 20 th Sept, 2013 Week: 2-3 (Nutrients)

2. The Food Groups and the Major Nutrients (Including the Food Pyramid) Introduction The Food Guide Pyramid, developed by the U.S. Department of Agriculture, was initially designed as a teaching tool to be used in conjunction with the Dietary Guidelines for Americans. Although the Dietary Guidelines are reviewed and updated every five years, the original Pyramid had not been reevaluated since it was first released. The Pyramid has become part of a growing controversy questioning some of the nutritional recommendations it promotes. For example, one such criticism is that the Pyramid recommendations for the Milk group may be too high (Mitka, 2005).

3. The Food Groups What additional criticisms of the new Food Guide Pyramid might be raised? Would you consider the new Food Guide Pyramid to be an effective guideline for healthy eating given the increasing rates of child and adult obesity? How might you change the Pyramid (e.g., design, nutritional information) to make it a more effective consumer education tool?

4. THE FOOD GUIDE PYRAMID The graphic illustration of the Dietary Guidelines for Americans is the Food Guide Pyramid (Figure 13–3), which was revised in 2005 to reflect more flexibility in its recommendations for individuals of different ages, gender, and activity levels (U.S. Department of Agriculture, 2005a,b).

5. The new pyramid stresses the importance of physical activity The new pyramid stresses the importance of physical activity in conjunction with a well-balanced and healthy diet. The vertical stripes on the pyramid represent the essential food groups: Orange for grains Green for vegetables Red fruits Yellow oils Blue milk Purple or meats and beans The varying widths of the pyramid’s stripes indicate the relative proportion of each food group that should be included in daily meals. However, each individual will require different amounts of

6. MyPyramid

7. The Food Pyramid Grains Foods such as breads, breakfast cereals, pastas, and rice make up the Grains group. Food choices from this group provide complex carbohydrates and should be whole grain or enriched products. Whole grain products retain all of the grain and are a good source of fiber. Enriched breads and cereals are products that have been processed and then fortified with specified amounts of certain vitamins and minerals that are equivalent to those found in the whole grain. Nutrients which are commonly added include iron, calcium, thiamin, riboflavin, and niacin. Most grain products are also being fortified with folacin (folic acid) which reduces the incidence of spina bifida, cleft lip and cleft palate birth defects (Carmichael et al., 2007).

8. The Food Pyramid Grains (cont’d) A typical serving from this group consists of one slice of bread, one cup of dry, ready-to-eat cereal, or one-half cup of cooked rice, cereal, or pasta. As with the other groups, the child’s serving is one-half the size of the adult serving. The Pyramid plan recommends that adults eat a minimum of six ounces of grain products daily; children require three to four ounces. At least half of the servings should be whole grain.

9. The Food Pyramid Vegetables The Vegetable group contributes notable amounts of minerals, vitamins, and fiber to one’s diet. This group represents a wide range of color and variety food options. Daily choices should include dark green vegetables such as broccoli and leafy greens as well as orange-colored foods such as sweet potatoes, squash, and carrots which are rich in Vitamin A). Dry beans and peas should also be consumed more often. The Pyramid plan recommends that adults eat two and one-half cups of vegetables every day (based on a 2000 calorie intake); children only need one to one and one-half cups depending on their age.

10. The Food Pyramid Fruits The Fruit group is a major contributor of vitamins, especially Vitamins A and C, and fiber (American Dietetic Association, 1997) At least one Vitamin C- rich and one Vitamin A-rich selection should be included every day

11. The Food Pyramid Oils The thin yellow line on the Pyramid represents the Oils group. This group consists of fats that are liquid at room temperature, such as the vegetable (plant) oils (canola, corn, and cottonseed, olive, sunflower) used in cooking, as well as the oils from fish. Plant oils contain no cholesterol and are considered to be beneficial. Foods such as nuts, olives, and avocados also have a naturally high oil content but this is a healthy form of fat. Some oils are used mainly as flavorings, such as walnut oil and sesame oil.

12. The Food Pyramid Oils Mayonnaise, certain salad dressings, andtrans fats are considered oils. Solid fats are also included in the Oils group. Some are made from animal sources (butter) while others (stick and soft margarine) are converted from a liquid to a solid form by a process called hydrogenation. In general, the nutrient contribution of this group is low and the calorie content is high

13. The Food Pyramid Milk This group includes milk and foods made from it that retain their calcium content, such as homemade puddings, frozen yogurts, and ice creams; hard cheeses like Swiss and cheddar; soft cheeses like ricotta and cottage cheese; and all yogurts. Dairy products that provide little or no calcium include butter, cream cheese, and cream; thus, they are not considered part of the Milk group.

14. The Food Pyramid Foods that provide calcium equal to that in one cup of milk are: 1 1/2 ounces cheddar cheese 1 2/3 cup cottage cheese 1 cup pudding 1 1/4 ounces mozzarella cheese 1 3/4 cups ice cream 1 cup plain yogurt

15. The Food Pyramid Milk The Milk group is a major source of dietary calcium but a poor source of iron and vitamins A and C. Children should consume a total of two cups of milk or the equivalent from this group daily; adults should have three cups. Servings may be divided into one-half cup portions in consideration of children’s smaller appetites and capacity. Because foods in the Milk group tend to be high in fat and cholesterol, reduced- and low-fat products are preferred choices. However, children should not be given low-fat milk and dairy products prior to the age of two. Infants and toddlers require the additional fats and fat-calories for energy and healthy nervous system development.

16. The Food Pyramid Meat and Beans Beef, veal, pork, lamb, fish, and poultry are included in the Meat and Beans group. Other foods included in this group are eggs, legumes such as dry peas and beans, nuts, and nut butters such as peanut butter. Cheese may also be substituted for meats; however, it should be remembered that cheeses are high in cholesterol and do not contain iron, which is a nutrient strength of this group.

17. The Food Pyramid The Meat and Beans group is also a major source of dietary protein and B- vitamins. The recommended daily amount from the Meat and Beans group, as with the other groups, varies by individual, based on age, gender, and physical activity. Children two- to three-years-old require approximately two ounce equivalents daily; children four and older require three to four ounce equivalents

18. The Food Pyramid The following foods contain protein that is approximately equal to that in one ounce of meat, poultry or fish: 1 egg 1 ounce of cheese 1/4 cup cottage cheese 1/4 cup cooked dried peas or beans 2 tablespoons peanut butter

19. Summary The study of nutrition is concerned with what nutrients are, why the human body needs them, how much of each is needed, and where they may be obtained from foods. Food Guidelines are provided to aid in making food choices that assure meeting the essential nutrients in adequate amounts without consuming excesses of nutrients that might be unhealthful. The most practical guide for making healthful food choices is the Pyramid, which groups foods that contain similar kinds and amounts of nutrients.

20. Summary Dietary Reference Intakes (DRIs) gives a more precise evaluation of nutrient needs for persons in various age and sex groups. The Dietary Guidelines for Americans advises on food selections that meet nutrient needs and avoids known harmful effects of over consumption of some nutrient groups. Healthy People 2010 is a comprehensive set of disease-prevention and health-promotion objectives for the U.S. to achieve over the first decade of the century. Eating a variety of foods from all food groups is the best assurance of consuming a health promoting diet.

21. Class Activity CASE STUDIES 1. Jeremy, age three, is allergic to milk and dairy products. What nutrient is deficient in Jeremy’s diet? 2. Tommy, age two, by choice will eat only high carbohydrate foods, preferably those that are sweet. He rejects high-protein, high-fat foods such as meats and cheese. How would you change his diet to provide adequate protein and fat for normal growth and nerve development without increasing his carbohydrate intake with high-fat pastries, cakes, etc.? 3. Mary, age four, refuses milk and all milk products; she likes to drink a variety of juices. How would you adjust her diet to assure that she meets her calcium requirement?