Chapter 2

1. Chapter 2TEXTHealthy Diets

2. Philosophy That Works �Consume a variety of foods balanced by a moderate intake of each food.� Variety Choose different foods Balanced Do not overeat any single type of food Moderation Control portion size

3. Nutrient Density Nutrient Dense Comparison of vitamin and mineral content with number of kcals Empty calories Confirming your knowledge What is/are examples? Processed foods, i.e. twinkies, Soda, french fries, little nutritional valueProcessed foods, i.e. twinkies, Soda, french fries, little nutritional value

4. Comparison of Nutrient Density

5. Energy DensityConfirming your knowledge Comparison of kcal content with weight of food High-energy-dense foods Examples? Low-energy-dense foods Examples? High E dense food _ Potato chips, nuts Low E dense foods_ orange, fiber, oatmeal High E dense food _ Potato chips, nuts Low E dense foods_ orange, fiber, oatmeal

6. States of Nutritional Health

7. Desirable Nutritional Health Intake meets body�s needs Body has a small surplus

8. Undernutrition Intake is below body�s needs Surpluses are depleted Health declines Metabolic processes slow or stop Subclinical deficiency Clinical symptoms What are some examples?

9. Overnutrition Intake exceeds body�s needs Short term Few symptoms Long term Serious conditions Obesity Abuse of supplements www.shapeup.org

11. Confirming your knowledgeWhat are the 4 Methods for Measuring Nutritional State? Anthropometric Biochemical Assessment Clinical Assessment Dietary Assessment Economic Assessment Anthropometric Biochemical Assessment Clinical Assessment Dietary Assessment Economic Assessment Anthropometric Biochemical Assessment Clinical Assessment Dietary Assessment Economic Assessment

12. Limitations of Nutritional Assessment Delayed symptoms and signs Symptoms due to different causes

13. Healthy Habits to Adopt Consume a healthy diet Control your weight Drink alcohol in moderation (optional) Exercise > 30 minute a day Don�t smoke

14. Guidelines For Planning Healthy Diets:

15. The Food Guide Pyramid Translates science into practical terms Helps people meet nutritional needs For carbohydrate, protein, fat, vitamins, & minerals Suggests a pattern of food choices Incorporates foundations of healthy diet: Variety, balance, moderation

19. The Food Guide Pyramid Not for children under the age of 2 Each food is deficient in at least one essential nutrient Variety is the key Calorie and nutrient content may vary within a food group

20. Using the Pyramid Choose low-fat/non-fat options Include plant proteins several times a week Include dark green vegetable every day Include vitamin C-rich food every day Choose whole-grain products Include plant oils daily Eat fish at least twice a week

21. Evaluating Our Average Diet Does not meet the recommended servings Consumes only 1-2 fruits/day (vs. 2-4 servings recommended) Consumes only 2-3 vegetables/day (vs. 3-5 recommended) Excessive in fats, oils, & sweet foods

22. How Does Your Diet Rate? www.usda.gov/cnpp www.forcevbc.com/good/food.htm Diet Analysis Worksheet . .

23. The Dietary Guidelines Another tool for menu planning

24. The Dietary Guidelines for Americans Published by USDA and DHHS Created to promote: Optimal nutrient intakes and diet composition Adequate vitamin and mineral intakes Reduce the risk of chronic diseases Intended for healthy children (>2 yrs) and adults

25. Aim for Fitness Aim for a healthy weight BMI � to calculate yours go to: http://www.cdc.gov/healthyweight/assessing/bmi/ Waist circumference Be physically active each day >30 minutes a day, most days of the week

26. Build a Healthy Base Let the pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep foods safe to eat

27. Choose Sensibly Chose a diet low in saturated fat and cholesterol; moderate in total fat Moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation

28. Using of the Dietary Guidelines Consider your state of health Differences in genetic background There is no �optimal� diet

29. Advice from the American Dietetic Association Be realistic, make small changes Be adventurous, try new foods Be flexible, balance sweets and fatty foods with physical activities Be sensible, watch portions �LESS IS MORE� Be active daily

30. Nutrient Standards and Recommendations

31. Dietary Reference Intake (DRI) Ongoing and collaborative effort Health Canada and the Food and Nutrition Board of the Institute of Medicine (US)

33. Standards Under the DRI

34. The Recommended Dietary Allowances �Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender�---- the Food and Nutrition Board of the National Academy of Sciences

36. Nutrigenomics THE DRI basis for the FUTURE Assessment of Human(s) genome indicates precise DRI -NOTE: we are all different . . . diff requirements see http://berkeley.edu/news/media/releases/2008/06/02_genomes.shtml

37. Scientific Research

40. How are Studies Conducted? Laboratory animal experiments Human studies Case-control study (people with condition compared vs people w/o condition) Double-blind study Peer Review Follow-up studies

41. Standards For Food Labeling DRIs are gender and age specific FDA developed the Daily Values Generic standard used on food labels

42. DRI for 2000 kcal

43. Nutrition Facts

44. What�s on the Food Label? Product name Manufacturer�s name and address Uniform serving size Amount in the package Nutrient components

45. Challenge QuestionWhat Food Requires a Label? ? Does Fresh fruit, vegetable, raw single ingredient meal, poultry, fish? Nearly all packaged foods and processed meat products voluntary Nearly all packaged foods and processed meat products voluntary

46. What is Not Required on a Label? % Daily Value for protein (for foods intended for 4 yrs. or older) Protein deficiency is rare Procedure to determine protein quality is expensive

47. Health Claims Allowed on Food Labels Relating to Osteoporosis Some cancer Cardiovascular disease Hypertension Neural tube defects Tooth decay Stroke Use of �may� or �might�

48. Comparative and Absolute Nutrient Claims Sugar (free, no added) Calories (free, low) Fiber (high, food source, added) Fat (free, low, reduced) Cholesterol (free, low, reduced) Sodium (free, low, light)

49. Claims Fortified/enriched Healthy Light, lite Diet Good source Organic Natural

50. Poor Nutrition Advice Quick fix Warnings of danger on product Sounds too good to be true Simplistic conclusions Recommendations based on single study . . Dramatic statements Lists �good� and �bad� foods Selling a product Studies published without peer review Studies that ignore differences among individuals or groups

51. Good Nutrition Advice Physicians Registered Dietitian www.eatright.org/find/html www.dietitians.ca Yourself! Upon decent research

52. Whole wheat breads, grains Bagels w/ Honey Lowfat yogurts, sour creams, milks Cereals, whole wheat, (mod-minimal sugar) Fruits - Apple a day Fresh vegetables (organic) Beans, (kidney, Garbanzo, black, pinto) Olive oil Pasta w/ tomato sauce Chicken Turkey Roast beef Eggs (ok in moderation, not daily) Lowfat or N.fat ice cream Steps to a better Eating Diet(Summary)

53. Simplified Helpful Hints � Read Labels Look for 2:1 Protein/Fat on label min. 1:1 Protein/Fat Most foods on previous left side ~ 2:1 ratio or min 1:1 Most Foods on right side =1:2 Protein/Fat ? Excess calories

54. Steps to a better Eating Diet(Summary) IDEAL Diet Avg. American 60% Calories from Carbohydrates 50% from Carbohydrates 20% Calories from Fat 30% from Fat ? obesity: excess calories 20% Calories from Protein 20% from Protein Emph lowfat foods More plant based proteins/oils Fruits daily vegtables (salads) daily More whole wheat less, processed. Fish 2X/ week More H20 Emph lowfat foods More plant based proteins/oils Fruits daily vegtables (salads) daily More whole wheat less, processed. Fish 2X/ week More H20

55. Diet Analysis Assignment: Due 7/1 1st- calculate your Daily Req. Caloric intake Write down the Nutritional facts of all the foods you eat for two days. . . See website for Diet Analysis form http://people.ucsc.edu/~taj/

57. DIET ANALYSIS SAMPLE

58. Dietary Supplements

59. Dietary Supplements Dietary Supplement Health and Education Act (DSHEA) 1994 Classified vitamins, minerals, amino acids and herbal remedies as foods Can be marketed in US without FDA approval if: Reasonably safe Product must be labeled as a dietary supplement

61. Evaluating Claims www.eatright.org www.acsh.org www.quackwatch.com www.ncahf.org www.dietary-supplements.info.nih.gov www.fda.gov www.navigator.tufts.edu