1. “Enjoy balanced meals at regular times and cherish the gift”
Module 7/ Chapter 7
Eating Behaviors for
Healthy Lifestyles
“Enjoy balanced meals at regular times and cherish the gift”

2. CHAPTER 7 OUTLINE Importance of Appropriate Eating
Dietary Guidelines for Americans
Enhancing Awareness About our Dietary Patterns
Categories of Food Items
Avoiding Alcohol, Smoking, and Drug Abuse
Balanced Diet Plan for Stress Reduction and Healthful Living Enhancing
Summary Points

3. Seven Healthy Practices
Sleeping 7-8 hours daily
Eating breakfast almost daily
Consuming planned snacks
Being at or near prescribed weight (gender and height specific)
Never smoking cigarettes
Moderate or no use of alcohol
Regular physical activity

4. Dietary Guidelines for Americans, 2015-2020…1
Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.
A healthy eating pattern includes:
A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
Fruits, especially whole fruits
Grains, at least half of which are whole grains
Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages

5. Dietary Guidelines for Americans, 2015-2020…2
A healthy eating pattern includes (Cont’d):
A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
Oils
A healthy eating pattern limits:
Saturated fats and trans fats, added sugars, and sodium

6. Quantitative Recommendations
Consume less than 10 percent of calories per day from added sugars
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2,300 milligrams (mg) per day of sodium
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.

7. Public Health Significance
Food industry: 1 in 10 jobs, over $600 billion in consumer sales, over $30 billion in advertising
In 1990, 300,000 to 580,000 deaths were attributed to physical inactivity and poor nutrition
Responsible for 14% of US deaths
40% male and 57% female cancers attributable to diet (Wynder & Gori, 1997)
Research evidence not as well established as tobacco or physical activity

8. Dietary Associations…1
Vegetable & fruit consumption —>Cancers
Lung: Inverse relationship (RR 0.3 to 0.5) -- Possible role of ß-carotene and other phytochemicals (indoles/dithiolthiones found in cruciferous vegetables, allium compunds found in garlic and onions, limonene found in citrus fruits)
Esophagus, Stomach, Pancreas, Rectum: Inverse relationship -- possible role of fiber, antioxidants (Vitamin C, E, selenium), carotenoids
Oral cavity, Pharynx, Larynx: Inverse relationship -- Possible role Vitamin C as a blocker of nitrosmaine formation
Cervix, Endometrium: Inverse relationship -- Possible role of fiber, antioxidants, carotenoids

9. Dietary Associations…2
Vegetable & fruit consumption —>Heart diseases
Coronary heart disease: Inverse relationship (RR of 0.4 to 0.8) -- Possible role of fiber, antioxidants, alteration of other risk factors
Lower cholesterol in Hypercholesterolemia: LDL reduction due to possible binding of bile acids by fibers thereby preventing reabsorption
Lower blood pressure: fiber decreases glycemic response

10. Dietary Associations…3
Saturated fat, red meat, dietary cholesterol —>Heart diseases
Saturated fatty acids and dietary cholesterol -- Increase LDL and risk of CHD
Polyunsaturated fatty acids -- lower LDL and risk of CHD
Monounsaturated fatty acids -- lower both LDL and HDL
Trans fatty acids (formed due to hydrogenation process) -- Increase in LDL, decrease in HDL and increased risk of CHD
Serum ferritin and dietary iron (primarily heme iron) -- increased risk of MI
Homocystenemia -- increased risk of MI

11. Dietary Associations…4
Fat, red meat —>Cancers
Breast cancer -- Not strong evidence
Colon Cancer, pancreatic cancer & Prostate cancer -- more consistent evidence
Folic acid —> Prevention of Neural tube defects, CHD
Carotenoids —> Prevention of cataracts, macular degeneration

12. Descriptive Epidemiology
Surveys:
National Nutrition Monitoring and Related Research Program (NMRRP) -- food use, nutrient availability, individual food consumption data
Nationwide food consumption surveys (NFCS) -- conducted by USDA for individual food consumption data
Continuing Surveys of food intakes by individuals (CSFII) -- Conducted by USDA for individual food consumption data
National Health and Nutrition Examination Survey (NHANES III) -- Conducted by NCHS
High risk groups:
US population on the whole

13. Categories of Food Items
Carbohydrates – provide energy –focus on moderation with limitation of sugars
Proteins – build muscle mass – aim for moderation and variety
Fats – store energy – use sparingly
Vitamins – Water and fat soluble – try to get these through variety of food sources – supplement, if needed
Minerals – focus on optimization through variety in food intake
Water – Drink plenty – at least 8 glasses/day

14. Thoughts for Reflection
Read and reflect with a partner:
7.1 Using sugars in moderation – some suggestions
7.2 Easy ways to cut fat, saturated fat, and cholesterol in your diet
7.3 Some tips on reducing sodium in your diet
7.4 Dietary goals to think about

15. Skill Building Activities
Complete Worksheet 7.1:
Enhancing Awareness About Diet and Eating
Complete Worksheet 7.2:
Twelve-Step Balanced Diet Plan for Stress
Reduction and Healthful Living
Complete Worksheet 7.3:
Changing fruit and vegetable consumption
Discuss with a partner what you learned