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Designing a Healthful Diet and In Depth

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Presentation on theme: "Designing a Healthful Diet and In Depth"— Presentation transcript:

1 Designing a Healthful Diet and In Depth

2 A Healthful Diet A healthful diet is Adequate Moderate Balanced Varied

3 A Healthful Diet Is Adequate
An adequate diet provides enough energy, nutrients, fiber, vitamins, and minerals to support a person’s health A diet adequate in many nutrients can still be inadequate in a few nutrients

4 A Healthful Diet Is Moderate
Another key to a healthful diet is moderation A healthful diet contains the right amounts of foods for maintaining proper weight

5 A Healthful Diet Is Balanced
A balanced diet contains the right combinations of foods to provide the proper balance of nutrients

6 A Healthful Diet Is Varied
Variety: eating many different types of foods each day A healthful diet is not based on only one or a few types of foods

7 Designing a Healthful Diet
The tools for designing a healthful diet may include Food labels Dietary Guidelines for Americans MyPyramid—the Food Guide Pyramid Eating plans

8 Food Labels The FDA requires food labels on most products
These labels must include A statement of identity Net contents of the package Ingredient list Manufacturer’s name and address Nutrition information (Nutrition Facts Panel) PLAY Reading Labels

9 Food Labels <insert fig. 2.1>

10 ABC News Nutrition Video
Crackdown on Food Labels: Many Not as Healthy as Claimed?

11 Nutrition Facts Panel The Nutrition Facts Panel contains the nutrition information required by the FDA This information can be used in planning a healthful diet Figure 2.2

12 Nutrition Facts Panel 1. Serving size and servings per container
Serving sizes can be used to plan appropriate amounts of food Standardized serving sizes allow for comparisons among similar products Figure 2.2

13 Nutrition Facts Panel 2. Calories per serving and calories from fat per serving This information can be used to determine if a product is relatively high in fat Figure 2.2

14 Nutrition Facts Panel 3. List of nutrients
Fat (total, saturated, and trans) Cholesterol Sodium Carbohydrates Protein Some vitamins and minerals

15 Nutrition Facts Panel Figure 2.2

16 Nutrition Facts Panel 4. Percent Daily Value (%DV)
Describes how much a serving of food contributes to your total intake of a nutrient Based on a diet of 2,000 calories per day Can be used to determine if a product is low or high in a particular nutrient

17 Nutrition Facts Panel 4. Percent Daily Value (%DV) is based on
Reference Daily Intakes (RDIs) for foods with a Recommended Dietary Allowance (RDA) value Daily Reference Values (DRVs) for foods without an RDA value

18 Nutrition Facts Panel Figure 2.2

19 Nutrition Facts Panel 5. Footnote
Contains general dietary advice for all people Must be present on all food labels Also compares a 2,000-calorie diet with a 2,500-calorie diet

20 Nutrition Facts Panel Figure 2.2

21 ABC News Nutrition Video
Miscounting Calories: Surprising New Diet Food Report

22 Nutrient Claims The FDA has approved several claims related to health and disease A nutrient must be related to a disease or health condition for which people are at risk

23 Dietary Guidelines for Americans
General advice for nutrition and health from the U.S. Department of Health and Social Services U.S. Department of Agriculture Revised every 5 years (most recently in 2005) Emphasize good food choices and physical activity

24 Dietary Guidelines for Americans
Maintain body weight in a healthy range Engage in regular physical activity Eat a wide variety of fruits and vegetables Choose high-fiber and whole-grain foods Limit total, saturated, and trans fats Limit sodium intake Moderate alcohol consumption

25 Dietary Guidelines for Americans

26 MyPyramid MyPyramid (also called the USDA Food Guide Pyramid) can be used to plan a healthful diet Graphic representation of the types and relative quantities of foods for good nutrition Developed in 2005 by U.S. Department of Health and Social Services U.S. Department of Agriculture Will continue to change as more is learned about nutrition

27 MyPyramid MyPyramid emphasizes Physical activity Moderation
Personalization Proportionality Variety Gradual improvement

28 MyPyramid Figure 2.5

29 MyPyramid Figure 2.6

30 MyPyramid MyPyramid food guidance system aims to
Increase the intake of vitamins, minerals, dietary fiber, and other essential nutrients Lower the intake of fats and cholesterol and increase the intake of fruits, vegetables, and whole grains Balance energy intake with energy expenditure to maintain a healthful body weight

31 Food Guide Pyramids Alternate food guide pyramids include
Canada’s Food Guide to Healthy Eating Vegetarian Diet Pyramid Mediterranean Diet Pyramid Latin American Diet Pyramid Asian Diet Pyramid Children and Older Adult Pyramid

32 Latin American Diet Pyramid
Figure 2.10 a

33 Asian Diet Pyramid Figure 2.10 b

34 Mediterranean Diet Pyramid
Figure 2.12

35 ABC News Nutrition Video
The Blue Zones: Sardinian Diet

36 MyPyramid There is no standardized definition for a serving size of any food Serving sizes listed in MyPyramid are often smaller than serving sizes on nutrition labels and smaller than the quantities Americans typically eat

37 MyPyramid MyPyramid does not clearly define low-fat and low-calorie food choices When making choices in each food group, nutrient-dense foods are the best choice Nutrient density: the relative amount of nutrients per calorie of food

38 Eating Out on a Healthful Diet
Eating in restaurants often involves High-fat foods Large portion sizes A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!

39 Eating Out on a Healthful Diet
Tips for restaurant meals Avoid breaded or fried foods Order salad (with dressing on the side) instead of soup Ask for steamed vegetables Substitute vegetables for potatoes or rice Avoid cream sauces or cheese sauces Order small portions (such as appetizers)

40 In Depth: Phytochemicals
What are phytochemicals? Compounds in foods found in plants that are thought to be beneficial to health Not considered nutrients (substances necessary to sustain life)

41 In Depth: Phytochemicals
What are phytochemicals? (continued) No daily recommended intakes have been established Links have been shown to reduced risk for cardiovascular disease, cancer, diabetes, Alzheimer’s, cataracts, and age-related decline

42 In Depth: Phytochemicals

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