Planning a Healthy Diet
ChooseMyPlate
Dietary Guidelines, 2010
Food Labels
Chapter 2
Objectives
• After reading Chapter 2, class
discussion, and learning
activities, you will be able to:
– Discuss the Dietary Guidelines for
Americans-2010
• Discuss implementation of each
guideline
• Give examples of portion sizes
• Explain discretionary kcalories
– Utilize ChooseMyPlate with
selected individuals
Objectives
– Evaluate menus using Dietary
Guidelines, 2010
– Identify components of the food
label
– Interpret information from the food
label
– Distinguish nutrient claims vs
health claims on the food label
What is “Healthy”?
- No more than 3 gm fat per serving
– Less than 480 mg sodium/serving
– 90 mg or less of cholesterol
– At least 10% DV of one or more
beneficial nutrients -- Vitamins A &
C, calcium, iron, protein, fiber
– All fresh, canned, frozen fruits and
vegetables
– Enriched cereal or grain products
… MyPlate
Choose MyPlate says:
1. Balance
calories
2. Foods to
increase
3. Foods to
reduce
Choose MyPlate says:
1. Balance calories
• Enjoy your food, but
eat less
• Avoid oversized
portions
“You better cut
the pizza in
four pieces,
because I’m
not hungry
enough to eat
six.”
~Yogi Berra
8
Choose MyPlate says:
2. Foods to increase
•
Make ½ your plate
fruits and veggies
•
Make at least ½ your
grains whole grains
•
Switch to fat-free or
low-fat (1% milk)
Choose MyPlate says:
3. Foods to reduce
• Compare sodium in
prepared foods choose lower
numbers
• Drink water instead
of sugary drinks
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.
Vegetables
• Subgroups
– Dark green
vegetables
– Orange
vegetables
– Beans
– Starchy
vegetables
– Other
• Amounts:
(1 cup vegetables =)
• 1 cup cut-up raw or
cooked vegetables
• 1 cup vegetable juice
• 2 cups leafy salad greens
(raw)
Vary Your Veggies
Fruits
• Amounts:
(1 cup fruit =)
Focus on Fruits
• 1 cup cut-up
raw or cooked
fruit
• 1 cup 100% fruit
juice
Meat & Beans
• Amounts:
(1 ounce-equivalent =)
– 1 ounce lean meat,
poultry, or fish
– 1 egg
– ¼ cup cooked dry
beans or tofu
– 1 T. peanut butter
– ½ ounce nuts or seeds
Go Lean with Protein
Milk
• Amounts:
(1 cup milk =)
• 1 cup milk or
yogurt
• 1-1/2 ounces
natural cheese
(such as cheddar)
• 2 ounces
processed cheese
(such as American)
Get Your
Calcium-Rich Foods
15
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
• Consume foods that contain added
sugars
• Add oil, fat, or sugar to foods
• Consume alcohol (for those who
consume alcohol)
Examples of Discretionary Kcals:
•
•
•
•
Fat in cheese
Fat in poultry skin or most lunch meat
Sugar added to fruit drinks
Pies, cookies, etc. because of sugar
and/or fats
Portion Size Comparisons
• Portion sizes on Choose MyPlate 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.
2010 Dietary Guidelines for Americans
• 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
• HHS & USDA
1. Adequate Nutrients Within Kcal
Needs
• Meet recommended intakes within
energy needs by adopting a balanced
eating pattern such as that in Choose
MyPyramid. This food guide is
designed to integrate dietary
recommendations into a healthy way
to eat.
1. Adequate Nutrients Within Kcal
Needs
• Choose MyPlate differs in important ways
from common food consumption patterns in
the United States. In general, Choose
MyPlate 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.
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.
3. Physical Activity
• Engage in regular physical activity and
reduce sedentary activities to promote
health, psychological well-being, and
a healthy body weight.
“My idea of
exercise is
a good
brisk sit.”
~ Phyllis Diller
3. Physical Activity
• 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.
3. Physical Activity
• Achieve physical
fitness by including:
– cardiovascular
conditioning,
– stretching exercises for
flexibility,
– and resistance
exercises or calisthenics
for muscle strength and
endurance.
4. Food Groups to Encourage
• _________________________
• _________________________
• _________________________
p. 34; 36-37
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.
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.
6. Carbohydrates
• Choose fiber-rich
fruits, vegetables, and
whole grains often.
• Choose and prepare
foods and beverages
with little added
sugars or caloric
sweeteners; use
amounts suggested
by Choose MyPlate.
Whole Grains
•
•
•
•
•
•
•
•
•
•
Whole wheat
Whole oats/oatmeal
Whole corn
Popcorn
Brown rice
Whole rye
Bulgur
Millet
Quinoa
Sorghum
p. 122-126
7. Sodium and Potassium
• Consume less than 2,300
mg (about 1 teaspoon of
salt) of sodium per day.
• Persons 51 and older,
African Americans, those
with chronic diseases
reduce intake -1500 mg
• Eat potassium-rich foods
such as fruits and
vegetables.
8. Alcoholic Beverages
• Moderation
– ___ drinks/day for men
– ___ drink/day for women
– 1 drink = ____ beer
____ wine
____ distilled spirits
p. 35; 38
9. Food Safety
• To avoid microbial food borne 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.
35
Food Labels
64% consumers check Nutrition Facts
panel when buying foods (2010)
48% use it to make healthful choices
23% use it when trying to lose weight
From 2004/2010 Shopping
for Health Survey
Food Labels &
College Students
•
•
•
•
•
•
537 randomly selected college students
Mean age =23 + 6
177 men; 360 women
80% normal wt; 80% non-smokers
67% met activity recommendations
44% used nutritional supplements
• J.Am.Diet Assoc 2007
107:2130-2134
Results: Food Labels &
College Students
• 55% never taught how to use labels
• 66% used label when buying food
• Most often used info:
– Total fat; calories; serving size
• Least often used info:
– Fiber; iron; Vitamin A
• Women significantly higher label reading
behavior and nutrition knowledge
Results: Food Labels &
College Students
• 92% correctly identified Daily Value for
grams of fat
• 67% correctly identified foods with
highest grams of fat and fiber
• 11% correctly defined “serving size”
• 33% believed labels not accurate
• 67% believed nutrition claims untrue
• 50% believed health claims untrue
Food Labels
Required on
Labels:
Food Name
Ingredient List
Net weight
Name and address
of manufacturer
Nutrition Facts
Nutrition Facts Panel
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. Based on a
2000 kcal/day intake
Food Label Claims
• Nutrient claims: statements that
characterize the quantity of a nutrient
in a food (p.64; 65)
• Health claims: statements that
characterize the relationship between
a nutrient in a food and a disease or
health related condition (p.64; 66)
• Structure-function claims: statements
characterizing relationship of nutrient
with role in the body
p. 64 - 67
Food Label Claims
• Nutrient claims:
– Example: “rich in calcium”
• Health claims:
– Example: “Sodium and reduced
risk of hypertension”
– FDA approved statement
• Structure-function claims:
– Example: “build strong bones”
– Legal but not FDA approved
Nutrient Content Claims
• Claims on food labels about the nutrient
composition of a food. (Know General Claims)
• 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
Healthy – Low in fat and saturated fat,
contains no more than20% of DV for sodium
and cholesterol, contains at least 10% of DV
for 1 of the following: vitamin A or C, calcium,
iron, protein, fiber
p. 65-66
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).
Health Claims Ranking System
p. 67
Choose MyPlate says:
1. Balance
calories
2. Foods to
increase
3. Foods to
reduce
Objectives
• After reading Chapter 2, class
discussion, and learning
activities, you will be able to:
– Discuss the Dietary Guidelines for
Americans-2010
• Discuss implementation of each
guideline
• Give examples of portion sizes
• Explain discretionary kcalories
– Utilize ChooseMyPlate with
selected individuals
Objectives
– Evaluate menus using MyPyramid
and Dietary Guidelines
– Identify components of the food
label
– Interpret information from the food
label
– Distinguish nutrient claims vs
health claims on the food label
Planning a Healthy Diet