1. Chapter 2
Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus

2. Learning Objectives
Discuss the Dietary Guidelines for Americans with regard to adequate nutrients within kcalorie needs, weight management, physical activity, foods groups to encourage, fat, carbohydrates, sodium and potassium, alcoholic beverages, and food safety
Recommend ways to implement each Dietary Guideline
Describe each food group in MyPyramid including subgroups as appropriate
Explain the concept of discretionary kcalories
Gives examples of portion sizes from each food group
Describe how MyPyramid illustrates variety, proportionality, and moderation

3. Learning Objectives Plan menus using MyPyramid
List the information required on a food label
Read and interpret information from the Nutrition Facts label
Distinguish between a nutrient claim and a health claim
Explain how an “A” health claim differs from those ranked “B”, “C”, or “D”
Discuss the relationship between portion size on food labels and portions in MyPyramid

4. Dietary Recommendations & Food Guides
Discuss specific foods to eat for optimum health
Food guides
Tell us the amounts of foods we need to eat to have a nutritionally adequate diet
Based on current dietary recommendations, the nutrient content of foods, and the eating habits of the targeted population

5. The Dietary Guidelines for Americans (2005)
Provides science-based advice to promote health and reduce risk for chronic diseases thru diet and physical activity
Recommendations are targeted to the general public over 2 years of age in the US
By law the Dietary Guidelines is updated every 5 years

6. 1. Adequate Nutrients Within Kcal Needs
Meet recommended intakes within energy needs by adopting a balanced eating pattern such as that in MyPyramid.
MyPyramid differs in important ways from common food consumption patterns in the United States. In general, MyPyramid recommends:
More dark green vegetables, orange vegetables, legumes, fruits, whole grains, and low-fat milk and milk products
Less refined grains, total fats (especially cholesterol, and saturated and trans fats), added sugar, and kcalories.

7. 1. Adequate Nutrients Within Kcal Needs
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of
saturated and trans fats,
cholesterol,
added sugars,
salt,
and alcohol.

8. 2. Weight Management
To maintain body weight in a healthy range, balance kcalories from foods and beverages with kcalories expended
To prevent gradual weight gain over time, make small decreases in food and beverage kcalories and increase physical activity

9. 3. Physical Activity
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood, engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood, engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

10. 3. Physical Activity Achieve physical fitness by including:
cardiovascular conditioning
stretching exercises for flexibility
resistance exercises or calisthenics for muscle strength and endurance

11. 4. Food Groups to Encourage
_________________________

12. 5. Fats
Consume less than 10% of kcalories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35% of kcalories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acid, such as fish, nuts, and vegetable oils.

13. 5. Fats
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

14. 6. Carbohydrates
Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by MyPyramid.

15. Whole Grains Whole wheat Whole oats/oatmeal Whole corn Popcorn
Brown rice
Whole rye
Bulgur
Millet
Quinoa
Sorghum

16. 7. Sodium and Potassium
Consume less than 2,300 mg (about 1 teaspoon of salt) of sodium per day.
Choose and prepare foods with little salt.
Eat potassium-rich foods such as fruits and vegetables.

17. 8. Alcoholic Beverages Moderation __ drinks/day for men and women
1 drink = _______beer
_______ wine
_______ distilled spirits

18. 9. Food Safety To avoid microbial foodborne illness:
Clean hands, food contact surfaces, and fruit and vegetables. Meat and poultry should not be washed or rinsed.
Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.
Cook foods to a safe temperature to kill microorganisms.
Chill (refrigerate) perishable food promptly and defrost foods properly.
Avoid raw (unpasteurized) milk or any products made from raw milk, raw or partially cooked eggs or foods containing raw eggs.

19. MyPyramid
The major print materials now available are a wall poster and a mini poster. Both USDA and nutrition educators around the nation are in the process of creating additional print materials to meet varied needs. The mini poster is available in hard copy, which can be purchased from the Government Printing Office (GPO). A .pdf copy can be also be downloaded from the website. [
The mini poster provides the basic MyPyramid messages which apply to everyone. The next slide shows the other side of the mini poster…

20. MyPyramid (cont’d)
The back of the mini poster gives basic messages for each food group, the amounts recommended from each food group at a 2000 calorie food intake level, and messages about physical activity, fats, sugars, and salt.
The wall-size poster contains the same content as both the front and back of the mini poster, but it is all on one side.

21. Activity Proportionality
Moderation Variety
Personalization Gradual
Improvement
The final graphic design merged the Pyramid shape, a new pattern of vertical stripes for the food groups, stairs to symbolize physical activity, and a person. Inclusion of a person not only emphasized the physical activity message, but helped to personalize the graphic for consumers. The overall design promotes the concept of finding a balance between food intake and physical activity.
The design is intentionally simple, but still can be used by professionals to demonstrate six essential concepts: activity, proportionality, moderation, variety, personalization, and gradual improvement. [NOTE: more information about each concept is found on the “Anatomy of MyPyramid” sheet found at
Four of these concepts—variety, proportionality, moderation, and activity—come directly from recommendations in the Dietary Guidelines and can help to remind consumers of these important concepts. The next few slides show these recommendations from the Dietary Guidelines and how they are translated in the MyPyramid graphic.

22. Message: Variety In the Dietary Guidelines:
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups.
In MyPyramid graphic:
Color bands represent that all food groups are needed each day for health.
One key message that is drawn from the Dietary Guidelines recommendations is variety.
In the Dietary Guidelines, eating “a variety of nutrient-dense foods and beverages within and among the basic foods groups” each day is recommended. In addition, the Guidelines recommend choosing a variety of fruits and vegetables each day.
In MyPyramid the basic variety message is portrayed by the different colored bands. [CLICK FOR ANIMATION] These six bands represent the five food groups and oils that are needed each day for health. By color coding the bands, consumers are reminded that different types of foods are all necessary.
NOTE TO PRESENTER: This slide and the following 3 slides include animated elements. Clicking the mouse button where noted in the text will start the animation when the presentation is in slide show mode. If your version of Powerpoint does not support this animation, you will see the static image, as shown above.

23. Food Groups are Color Coded
Each food group is identified by a unique color. This color is used both in the graphic and in information about that group. USDA encourages professionals to adopt this color coding when educating consumers about each group, so that the colors become tied to the group, for easy reference.
Note that, the narrow yellow band in the graphic represents oils. While oils are needed in the diet as a source of important nutrients (essential fatty acids and vitamin E), they are not considered a food group.

24. Message: Proportionality
In the Dietary Guidelines:
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.
In MyPyramid graphic:
Differing widths of the color bands suggest about how much food should be eaten from each group.
Another key message drawn from Dietary Guidelines recommendations is proportionality.
In the Dietary Guidelines adopting a “balanced eating pattern, such as the USDA food guide* or the DASH eating plan*” is recommended. Additional recommendations encourage consumption of more fruits, vegetables, whole grains, and fat-free or low fat milk products than are now consumed by most Americans.
In MyPyramid the proportionality message is portrayed by the varying thickness of the food group bands. [CLICK FOR ANIMATION] These widths suggest that a person should choose more from the bigger wedges and vice versa. However, these bands do not suggest exact proportions. They are just a general guide for proportions of food one should consume. The actual amounts that are recommended vary by age, sex, and activity level.
*NOTE TO PRESENTER: The term “USDA food guide” was used in the Dietary Guidelines because MyPyramid had not been released at the time the Guidelines were issued. The USDA food guide is another name for the food intake patterns that form the basis for MyPyramid. DASH stands for Dietary Approaches to Stop Hypertension. More information about the DASH eating plan can be found at (
NOTE TO PRESENTER: The “per day” recommendations are intended to be averages over time.

25. Message: Moderation In the Dietary Guidelines:
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.
In MyPyramid graphic:
Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods.
Another key message drawn from the Dietary Guideline recommendations is moderation.
In the Dietary Guidelines, choosing foods that “limit intake of saturated and trans fats”, choosing meat, poultry, beans, and milk products that are “lean, low-fat, or fat-free,” and selecting “foods and beverages with little added sugars” is recommended.
In MyPyramid, moderation is depicted by the narrowing of the bands from bottom to top. [CLICK FOR ANIMATION] Foods within a food group can vary in the amounts of solid fats and added sugars they contain. The bottom, wider portion of each band represents the foods in the most nutrient dense form—that is, containing little or no solid fats and added sugars. The top, narrow end of each band represents foods within the group with more solid fat and added sugars. For example, an apple would be at the bottom of the fruit band, sweetened applesauce higher in the band, and apple pie towards the top.
Selecting more foods from the bottom of the bands provides more nutrition from the calories consumed. However, the more active a person becomes the more they can eat items from the narrow end of the band.

26. Message: Physical Activity
In the Dietary Guidelines:
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
In MyPyramid graphic:
Steps and person on them symbolize that physical activity should be a part of everyday healthy living.
The fourth message drawn from the Dietary Guidelines is physical activity.
In the Dietary Guidelines, regular physical activity is recommended to promote health and mental well-being.
In MyPyramid, steps up the side of the Pyramid and a person actively climbing the steps are included to represent the advice to engage in regular physical activity. [CLICK FOR ANIMATION] Physical activity is important to every day living and can improve one’s health by reducing the risks for many diseases.
The Dietary Guidelines and MyPyramid encourage adults to engage in at least 30 minutes or more of physical activity on most, preferably all days of the week. For children, the recommendation is 60 minutes on most, preferably all, days of the week.

27. Additional Messages in the MyPyramid Graphic
Personalization:
The name “MyPyramid” suggests an individual approach.
The person climbing the steps mentally links each viewer to the image.
Gradual Improvement:
The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time.
Two additional messages on the MyPyramid graphic are personalization and gradual improvement. These two concepts were included to foster behavioral change among consumers and encourage implementation of the new food guidance system.
Personalization is depicted by the name “MyPyramid” and by the person climbing the steps. In addition, the web site allows people to find their own personal recommended food intake amounts. Calorie and nutrient needs differ so a personalized food intake pattern based on age/gender and physical activity can be obtained on MyPyramid.gov MyPyramid.gov allows a person to relate the food guidance to their own lifestyle for improved health.
Gradual improvement is portrayed by the slogan “steps to the healthier you,” which suggests changes can be made in stages or steps over time. These changes include awareness of what one is actually eating, a reminder to vary food intake and to exercise. No matter how small the step in the right direction, gradual improvement to one’s health can be made.

28. Make half your grain choices whole grains
1 ounce equivalent =
1 slice bread
1 small muffin
1 cup ready-to-eat cereal flakes
½ cup cooked rice, pasta, or cooked cereal
Make half your grain choices whole grains

29. Vegetables Subgroups Dark green vegetables Orange vegetables Beans
Starchy vegetables
Other vegetables

30. Vegetables 1 cup vegetables = 1 cup cut-up raw or cooked vegetables
1 cup vegetable juice
2 cups leafy salad greens
(raw)

31. Fruits 1 cup fruit = 1 cup cut-up raw or cooked fruit
1 cup 100% fruit juice

32. Milk 1 cup milk = 1 cup milk or yogurt
1-1/2 ounces natural cheese (such as cheddar)
2 ounces processed cheese (such as American)

33. Meat & Beans 1 ounce-equivalent = 1 ounce lean meat, poultry, or fish
1 egg
¼ cup cooked dry beans or tofu
1 tablespoon peanut butter
½ ounce nuts or seeds

34. Oils Oils provide: polyunsaturated fatty acids
monounsaturated fatty acids
vitamin E
and essential fatty acids

35. Discretionary Calories May be used to:
Increase amount of food selected from a food group
Consume foods that are not in the lowest fat form—such as 2% milk or medium-fat meat or items that contain added sugars
Add oil, fat, or sugar to foods
Consume alcohol (for those who consume alcohol)
If consumers make food choices that are in low-fat and no-added sugars forms, some discretionary calories are available after they meet nutrient requirements, within their total energy needs. These calories may be used to increase the amount of food selected from a food group; to consume foods that are not in the lowest fat form, such as 2% milk or medium-fat meat or items that contain added sugars; or to add oil, fat or sugar to foods. For those who consume alcohol, discretionary calories may be used to consume alcoholic beverages.

36. Nutrient Contributions - Fruit
Food Group
Major Contribution(s) *
Substantial Contribution**
Fruit Group
Vitamin C
Thiamin
Vitamin B6
Folate
Magnesium
Copper
Potassium
Carbohydrate
Fiber
* Major Contribution means that the food group or subgroup provides more of the nutrient than any other single food group, averaged over all calorie levels. When 2 food groups of subgroups provide equal amounts, it is noted as a tie.
** Substantial Contribution means that the food group or subgroup provides 10% or more of the total amount of the nutrient in the food patterns, averaged over all calorie levels.
Source: Report of the Dietary Guidelines Advisory Committee.

37. Nutrient Contributions - Vegetables
Vegetable Group
Vitamin A
Vitamin E
Vitamin C
Thiamin
Niacin
Vitamin B6
Folate
Calcium
Phosphorus
Magnesium
Iron
Zinc
Copper
Carbohydrate
Fiber
Alpha-linolenic acid

38. Nutrient Contributions – Vegetables (cont’d)
Vegetable Subgroups
Dark Green Vegetables
Vitamin A
Vitamin C
Orange Vegetables
Legumes
Folate
Copper
Fiber
Vitamin B6
Other Vegetables

39. Nutrient Contributions – Grains
Grain Group
Thiamin
Vitamin A
Folate
Riboflavin
Magnesium
Niacin
Iron
Vitamin B6
Copper
Vitamin B12
Carbohydrate
Calcium
Fiber
Phosphorus
Zinc
Potassium
Protein
Linoleic acid
Alpha-linolenic acid

40. Nutrient Contributions – Grains (cont’d)
Grain Subgroups
Whole Grains
Folate (tie)
Thiamin
Magnesium
Riboflavin
Iron
Niacin
Copper
Vitamin B6
Carbohydrate (tie)
Vitamin B12
Fiber
Phosphorus
Zinc
Protein
Enriched Grains
Carbohydrate (tie)

41. Nutrient Contributions – Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
Niacin
Vitamin E
Vitamin B6
Thiamin
Zinc
Riboflavin
Protein
Vitamin B12
Phosphorus
Magnesium
Iron
Copper
Potassium
Linoleic acid

42. Nutrient Contributions – Milk
Milk Group
Riboflavin
Vitamin A
Vitamin B12
Thiamin
Calcium
Vitamin B6
Phosphorus
Magnesium
Zinc
Potassium
Carbohydrate
Protein

43. Nutrient Contributions – Oil and soft margarine
Oils and soft margarines
Vitamin E
Linoleic acid
Alpha-linolenic acid

44. Key food group messages from the Dietary Guidelines and MyPyramid:
Focus on fruits
Vary your veggies
Get your calcium-rich foods
Another link between the Dietary Guidelines and MyPyramid are the key messages for each food group. The page shown here is from the Dietary Guidelines consumer brochure “Finding Your Way to the Healthier You.” The key messages for each food group in this brochure are also the key messages used for each food group in MyPyramid consumer materials.
These messages were selected for both the Dietary Guidelines consumer brochure and for MyPyramid after consumer research showed that people found the messages easy to understand and would help them make better decisions about eating a healthier diet.
Make half your grains whole
Go lean with protein
Know the limits on fats, salt, and sugars

45. The MyPyramid.gov website provides the most information for consumers and for professionals. This slide shows the MyPyramid.gov homepage. Users can access MyPyramid Plan, MyPyramid Tracker, and many other helpful tips for professionals and consumers.
[CLICK for emphasis circle to appear] MyPyramid Plan can be accessed directly from the home page by entering age, sexr, and one of three physical activity levels, to obtain a food intake pattern that is right for each person.

46. Planning Menus Using MyPyramid
1. Does a day’s menu on the average provide at least the number of servings required from
each of the major food groups for a 2000-kcalorie diet?
2. Are most of the menu items nutrient-dense (without solid fat or sugars added)?
3. Does the menu have whole-grain breads, etc. at each meal?
4. Are most meat and poultry items lean?
5. Are fish, beans, and other meat alternates available?
6. Does the menu include servings from each of the vegetable subgroups: dark orange, green, beans, starchy, and other?

47. Planning Menus Using MyPyramid (cont’d)
7. Do most veggies and fruits have their skins and seeds?
8. Are there more choices for fresh, canned, or dried fruit than for fruit juices?
9. Are low-fat or fat-free milk and other dairy choices available?
10. Are the fruit juices 100% juice?

48. Planning Menus Using MyPyramid (cont’d)
Are foods (especially desserts) high in fat, sugar, and/or sodium balanced with choices lower in these nutrients?
Is a soft margarine available that does not contain trans fat?
13. Are unsweetened beverages available?

49. An Adaptation of the Pyramid

50. Food Labels Required on Labels: Food Name Ingredient List Net weight
Name and address of manufacturer
Nutrition Facts

51. Nutrition Facts
Daily Value: A set of nutrient-intake values developed by the Food and Drug Administration used as a reference for expressing nutrient content on nutrition labels.

52. Nutrient Content Claims
Claims on food labels about the nutrient composition of a food
Regulated by the FDA
Examples:
Low calorie – 40 kcal or less
Low fat – 3 grams or less of fat
High in….. – 20% or more of Daily Value

53. Health Claims
Claims on food labels that state certain foods or food substances – as part of an overall healthy diet – may reduce the risk of certain diseases. Must be approved by FDA.
Example: “Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.” (An “A” claim)
This claim may be put on foods that meet the criteria for low sodium (140 mg sodium or less).

54. Ranking System for Health Claims
Courtesy of USDA

55. Portion Size Comparisons
Portion sizes in the Food Guide Pyramid do not always match the serving sizes on food labels. Food labels allow consumers to compare the nutrients in two products.
Portion sizes in the US have been steadily increasing.

56. Serving Sizes

57. Hot Topic: Quack, Quack! How to recognize quacks:
Their products make claims such as “quick, effortless” or effective cure-all
They use dubious diagnostic tests such as hair analysis to detect nutritional deficiencies
They rely on testimonials rather than science
They use food as medicine

58. How to Recognize Quacks (cont’d)
They often lack credentials
They seem more like sales people than medical professionals
They offer simple answers to complex problems
They make dramatic statements that are refuted by reputable scientific organizations
Their theories are not found in medical journals using a peer-review process but are written in books for the lay public

59. Registered Dietitians
A registered dietitian is a food and nutrition expert who has met academic and professional requirements including:
Bachelor's degree with course work approved by ADA's Commission on Accreditation for Dietetics Education. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry
Complete an accredited, supervised, experiential practice program of at least 1200 hours
Pass a national examination
Complete continuing professional educational requirements to maintain registration

60. Copyright ©2010 John Wiley & Sons, Inc.
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