DIETARY GUIDELINES & RECOMMENDATIONS Module 2.4

Dietary Guidelines Every Five years, a new Dietary Guidelines for Americans provide science- based advise to promote health and physical activity. First version was released in 1990 A revised version was released in the year 2010

Dietary Guidelines There are four simple directives to individuals 1. Reduce prevalence of overweight & obesity by reducing overall Calorie and increase physical activity 2.Shift food intake patterns to a more plate-based diet that emphasizes : Vegetables Cooked dried beans & peas Fruits Whole grains Nuts, and seed.

Dietary Guidelines, In addition increase the intake of: Seafood and Fat-free and low fat milk Consume only moderate amounts of: Lean meat Poultry and Eggs

Dietary Guidelines 3. Significantly reduce intake of foods containing: Meat Poultry and Eggs 4. Do at least 150 minutes per week of moderate-intensity exercise- for more benefits do 300 minutes of exercise/week

Dietary Guidelines, To meet the four directives , we should adopt following sustainable recommendations: 1. increase comprehensive health, nutrition, and physical education programs in schools & preschools 2. Create greater financial incentives for consumers to purchase, fresh food: Vegetables, fruits Whole grains, seafood Fat-free milk & milk products Lean meat

Dietary Guidelines, 3. Improve the availability of affordable fresh produces 4. Increase the availability of seafood to all segments of the population

Dietary Guidelines, 5. Encourage restaurants & food industry to offer health promoting food that are low in: Salt Sugar Refined grains and Solid fats and Serve in smaller portions 6. Implement the U.S National Physical Activity Plan, which will increase physical activity and reduce sedentary activities. -----------------------------

Dietary Guidelines Seafood REDUCE Sedentary behaviors Large portions Saturated fat and trans fat Added sugars and sodium Snacking Fast food Mindless eating Heavy alcohol consumption INCREASE Physical activity Appropriate portions Foods high in essential nutrients Home cooking Plant based and whole foods Seafood

American Heart Association

American Heart Association(aha) dietary guidelines Are based on the evidence indicating that modification of specific risk factors will influence the heart disease. The AHA identifies seven (6) health & behavior factors that impact health and quality of life: Smoking Obesity Physical activity Diet Blood pressure Blood Cholesterol & Blood Sugar

American Heart Association(aha) dietary guidelines These seven (6) factors can be managed by addressing four (4) diet & lifestyle AHA recommendations: 1. use up at least as many Calories as you take in 2. Eat a variety of nutritious foods from all food groups 3. Eat less of the nutrient-poor foods 4. Do not Smoke tobacco

American cancer society

American Cancer Society (ACS) Dietary Guidelines The ACS publishes nutrition guidelines about dietary practices that reduce cancer risk. 1/3 of cancer deaths are caused by cigarette smoking 1/3 or more of cancer deaths are caused by a variety of dietary factors and lack of physical activities To reduce your cancer risk consume: More plant food Limit high fat meat & dairy products Limit alcohol Balance Calorie intake and physical activity

Food Composition Information and The Exchange Lists Module 2.5 Food Composition Information and The Exchange Lists

Food Composition One necessary tool for performing diet analysis and creating healthy diet is the nutrient composition. The average nutrient value of foods consumed form the foundation of diet analysis software and food composition tables and data- bases

The Exchange List system The Exchange List system is an excellent tool for: Meal planning Calorie control Meeting the AMDRs & DRIs Was created for diabetic diet planning. Diet prescription meets standard dietary goals for health

The Exchange List system Nine (9) different Exchange Lists groups The portion size of each food in the Exchange List is based on grams of: Carbohydrates Proteins Fats and Total number of Calories

The Exchange List system Food Groups: 1. Starch 2. Milk Products 3. Fruits 4. Other Carbohydrates 5. Non starchy Vegetables 6. Meat & Meat Substitutes 7. Fat 8. Free Foods 9. Combination Foods -----------------------------------