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Planning a Healthy Diet. Chapter 2. 1956 - 1992. 1992 - 2004. MyPyramid: Steps to a Healthier You. The name, slogan, and website present a personalized approach.

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Planning a Healthy Diet


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    Presentation Transcript
    1. Planning a Healthy Diet Chapter 2

    2. 1956 - 1992

    3. 1992 - 2004

    4. MyPyramid: Steps to a Healthier You

    5. The name, slogan, and website present a personalized approach. The multiple colors of the pyramid illustrate variety: each color represents one of the five food groups, plus one for oils. Different widths of colors suggest the proportional contribution of each food group to a healthy diet. A person climbing steps reminds consumers to be physically active each day. The narrow slivers of color at the top imply moderation in foods rich in solid fats and added sugars. The wide bottom represents nutrient-dense foods that should make up the bulk of the diet. Greater intakes of grains, vegetables, fruits, and milk are encouraged by the width of orange, green, red, and blue, respectively. GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS Fig. 2-3, p. 45

    6. Tufts University

    7. Mediterranean

    8. HSPH

    9. New Zealand

    10. MyPyramid: Steps to a Healthier You

    11. Principles and Guidelines • Adequacy • Sufficient energy • Adequate nutrients for healthy people • Balance • Enough but not too much • kCalorie (energy) control • Energy in = energy out • High nutrient density foods

    12. Principles and Guidelines • Nutrient density • The most nutrients for the fewest calories • Low-nutrient density foods • Moderation • Food selections – low in fat & added sugars • Variety • Among and within food groups • Benefits of a varied diet

    13. Principles and Guidelines • Dietary Guidelines for Americans • Science-based advice • Promote health and reduce chronic diseases • Nine areas of recommendation, covering • Diet • Physical activity

    14. Diet-Planning Guides • Need tools and knowledge to plan an ideal diet • USDA Food Guide • Five major food groups • Recommended daily amounts for each group • Notable nutrients • Serving equivalents • Nutrient density

    15. Diet-Planning Guides

    16. Diet-Planning Guides

    17. Diet-Planning Guides • USDA Food Guide • Notable nutrients • Key nutrients of each food group • Allows for flexibility in diet plan • Greater encouragement of some food groups • Discretionary kcalorie allowance • Difference between kcalories supplied and those needed • Added sugars and fats

    18. Diet-Planning Guides • USDA Food Guide • Serving equivalents • Fruits, vegetables, milk = cups • Grains and meats = ounces • Mixtures of foods • Vegetarians • Can still use USDA Food Guide • Ethnic food choices

    19. Diet-Planning Guides • USDA Food Guide • MyPyramid – http://www.mypyramid.gov • Educational tool • Combines USDA Food Guide and Dietary Guidelines • Allows for personal planning • Pyramid shortcomings • Healthy Eating Index

    20. Diet-Planning Guides • Exchange lists • Help in achieving kcalorie control and moderation • Sorting of foods • Energy-nutrient contents • Examples

    21. Diet-Planning Guides • Putting the plan into action • Familiarize yourself with each food group • Grocery shopping • Consider foods you enjoy • Make improvements little by little • Processed foods • Disadvantages • Advantages

    22. Diet-Planning Guides – Grocery Shopping • Grains • Whole-grain products • Fortification & enrichment • Vegetables • Fresh vs. canned or frozen • Milk • Fruits • Colors • Fruit juices • Meat, fish, & poultry • Lean cuts • Portion sizes • Cooking techniques

    23. Diet-Planning Guides

    24. Diet-Planning Guides

    25. Food Labels • Reasons for food label use • Product not required to have food labels • Voluntary use of labels • Restaurant food labeling • Portion sizes

    26. Food Labels

    27. The name and address of the manufacturer, packer, or distributor The common or usual product name Approved nutrient claims if the product meets specified criteria The net contents in weight, measure, or count Approved health claims stated in terms of the total diet Fig. 2-9a, p. 54

    28. Food Labels • Ingredient list • Listing of all ingredients • Descending order of predominance by weight • Serving sizes • Food and Drug Administration (FDA) role • Adjust calculations according to amount consumed • Sizes listed vs. USDA Food Guide sizes

    29. Food Labels • Nutrition Facts • Quantities and Daily Values • Required information • Total food energy; food energy from fat • Total fat; saturated fat; trans fat; cholesterol • Sodium • Total carbohydrate; dietary fiber; sugars • Protein • Vitamins A & C; iron; calcium

    30. Food Labels • Daily Values • Expressed as percentage • Relationship to health • “Ballpark” estimate of contribution to total diet • Based on 2000 kcalories per day • Nutrient claims • Meet FDA definitions

    31. Food Labels • Health claims • Need for scientific evidence • FDA report card • Structure-function claims • Made without FDA approval • Consumer education • Coordination of USDA Food Guide, Dietary Guidelines, and food labels

    32. Table 2-11, p. 58

    33. Food Labels

    34. Vegetarian Diets

    35. Healthy Food Choices • Vegetarian diets • Lower risk of mortality from several chronic diseases • Nutritionally sound choices • Variety is key to nutritional adequacy • Macrobiotic diet • Way of life, not just a meal plan