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Eating for a Healthy Life By Sheila Jones, MS, RD, LD Dietary Guidelines for Americans Aim for Fitness Aim for a healthy weight Be physically active each day Build a Healthy Base Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains

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eating for a healthy life

Eating for a Healthy Life

By

Sheila Jones, MS, RD, LD

dietary guidelines for americans
Dietary Guidelines for Americans
  • Aim for Fitness
  • Aim for a healthy weight
  • Be physically active each day
  • 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 food safe to eat
dietary guidelines for americans3
Dietary Guidelines for Americans
  • Choose Sensibly
  • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
  • Choose beverages and foods to moderate your intake of sugars
  • Choose and prepare foods with less salt
  • If you drink alcoholic beverages, do so in moderation
common recommendations
Common Recommendations
  • Dietary Guidelines, American Heart Association, American Cancer Society, American Diabetes Association, National Research Council:
  • Saturated fat < 10% of kcal
  • Polyunsaturated fat < 10% of kcal
  • Dietary cholesterol < 300 mg/day
  • Carbohydrates > 55% of kcal
  • Energy intake to achieve and maintain healthy weight
  • Sodium intake < 2400 mg/day (1)
american institute for cancer research
American Institute for Cancer Research
  • 1997 - Expert panel of scientists reviewed > 4,500 research studies and published the most comprehensive report ever concerning diet, nutrition, and cancer
  • The report shows that 30-40% of all cancers could be prevented through changing how we eat and exercise
diet and health guidelines for cancer prevention
Diet and Health Guidelines for Cancer Prevention
  • Choose a diet rich in a variety of plant-based foods
  • Eat plenty of vegetables and fruits
  • Maintain a healthy weight and be physically active
  • Drink alcohol only in moderation if at all
  • Select foods low in fat and salt
  • Prepare and store food safely

And always remember…

Do not use tobacco in any form

the new american plate
The New American Plate
  • 2/3 or more of the plate should be covered by plant-based foods – vegetables, fruits, whole grains, and beans

– 1 or more vegetables or fruits and not just grain products

  • 1/3 or less of the plate should be covered by meat, fish, poultry, or low-fat dairy
vegetables and fruits
Vegetables and Fruits
  • 5 or more servings of vegetables and fruits each day
  • Research suggests this one dietary change could prevent as many as 20% of all cancers
  • Vegetables and fruits provide vitamins, minerals, and phytochemicals
  • Variety is important to get the widest array – dark green, deep orange, citrus
other plant based foods
Other Plant-based Foods
  • 7 or more servings of other plant-based foods such as whole grains and legumes
  • Whole grains are higher in fiber, vitamins, minerals, and phytochemicals than refined grains
meat on the side
Meat on the Side
  • Choose lean cuts of red meat and limit yourself to no more than 3 oz. per day
  • AICR’s report shows that diets high in red meat probably increase the risk of colon cancer
  • Poultry, fish, and game do not have the same impact and no limits have been set; keep portions small enough to be able to eat an abundance of plant-based foods
how does it look again
How Does It Look Again?
  • Stir-fry is the kind of meal that belongs on the New American Plate
  • Bursting with colorful vegetables, hearty grains, and cancer- fighting vitamins, minerals, and phytochemicals
  • Red meat, poultry, or seafood is used as a condiment to add flavor and texture
how does this impact weight control
How Does This Impact Weight Control?
  • It is about calories, not a magic protein vs. carbohydrate formula
  • Obesity became an epidemic in the U.S. at the same time portion sizes grew
  • Now “value meals” and “super sizes” are commonplace
  • Average calorie intake per day of Americans has risen from 1,854 to 2,002 over the last 20 years – 148 calories/day, which is estimated to add an extra 15 pounds per year (2)
national weight control registry
National Weight Control Registry
  • Developed at Brown Medical School
  • Studied > 3,000 American adults who lost an average of 60 pounds and kept it off for an average of 6 years
  • How do they do it?
  • Successful losers report 4 common behaviors:
  • Eat a low-fat, high-carbohydrate diet
  • They monitor themselves by weighing
  • They are very physically active (> 1 hour/day)
  • They eat breakfast (3)
weight loss
Weight Loss
  • The 1st step is setting a realistic goal and determine what is a healthy weight for you
  • Weight reductions of 5-15% reduce risk factors for conditions such as heart disease, diabetes mellitus, and hypertension
weight loss18
Weight Loss
  • Remember the New American Plate?
  • It features more food and fewer calories (the real culprit)
  • Eating meals with plenty of vegetables, fruits, whole grains, and beans will make you feel more satisfied and help keep your weight in a healthy range
  • A diet based on these foods can help prevent cancer, heart disease, diabetes mellitus, stroke, hypertension, and other debilitating conditions
hallmarks of unhealthy diets
Hallmarks of Unhealthy Diets
  • They promote quick weight loss – loss of muscle and water
  • They limit food selections and dictate specific rituals
  • They use testimonials from famous people and tie the diet to well-know cities
  • They bill themselves as cure-alls
  • They often recommend supplements
  • No attempts are made to change eating habits permanently
  • They are generally critical of and skeptical about the scientific community (4)
the final message
The Final Message
  • There is NO need to follow the latest diet trend
  • Keep an eye on the kinds of food on your plate and the size of portions
  • Enjoy the wonderful variety of healthy foods with which God has blessed us
references
References
  • 1. Lee RD and Nieman DC. Nutritional Assessment. 2003;33-40.
  • 2. American Institute for Cancer Research Newsletter, November 2000;3-22.
  • 3. FDA Consumer, January/February 2002; 18-25.
  • 4. Wardlaw GM and Kessel M. Perspectives in Nutrition. 2002;557.
web sites
Web Sites
  • USDA nutrition information – www.nal.usda.gov/fnic
  • Dietary Guidelines for Americans via the Nutritional Assessment web site – www.mhhe.com/hper/nutrition
  • American Institute for Cancer Research - www.aicr.org
  • American Dietetic Association – www.eatright.org
  • Web Dietitian – www.webdietitian.com
  • Weight-control Information Network – www.niddk.nih.gov/health/nutrit/nutrit.htm