Eating for the Health of It
Gwenn M. Snow, MS, RD
Health Program Specialist I
UNR Department of Nutrition
Presentation Overview
• Diet and Disease Relationships
• Dietary Guidance
– Dietary Guidelines for Americans, 2005
• Diet Planning Tools
– USDA’s Food Guide Pyramid
– Nutrition Information in Food Labels
• Balance, Variety, and Moderation
Prevalence of Chronic Disease
• Chronic diseases
– 7 of 10 deaths in the US
– 75% of medical care expenditures
• 400,000 deaths attributable to physical inactivity
and unhealthy eating
• Diseases with Dietary Associations
•Obesity
•Cancer
•Cardiovascular disease
•Diabetes
•Hypertension
•Osteoporosis
•Osteoarthritis
Changes in
Obesity
Prevalence
in the US
1991 - 2002
Basic Nutrition in a Nutshell
• Aim for Nutrient Dense Foods
–
–
–
–
Macronutrients (protein, fat, carbohydrates)
Vitamins/Minerals
Fiber
Phytochemicals
• “All Foods Can Fit”
– Balance
– Variety
– Moderation
• Calories In = Calories Out
• Limit Intake of Empty Calories
• To Lose Weight:
– Eat Less, Move More
Dietary Guidelines for Americans,
Background
• DGA Revised Every 5 Years
• Designed to Promote Health and Reduce
Risk of Chronic Disease
• Basis for Public Policy, Nutrition/Food
Assistance Programs, and Nutrition
Education
• Science-Based Dietary Advice for Healthy
Americans >2 years old
Dietary Guidelines for Americans,
2005: Major Points
• Released January 2005
• Stronger Emphasis
– Reducing calorie consumption
– Increasing physical activity
– “Nutrient-dense” foods and beverages
• Variety Among Vegetable Subgroups
- Dark green
- Orange, red, purple
- Legumes
- Starchy vegetables
- Other vegetables
• Whole Grain Foods
– Quantified recommendation (at least 3, 1 oz servings/day)
•
Dairy Foods
– Increased recommendation (from 2 to 3 servings/day)
USDA’s Food Guide Pyramid
• The Food Guide Pyramid is a visual tool to
help people choose what and how much to
eat each day
• Foods are divided into groups on the basis
of nutrients provided
• Foods in one group cannot replace foods
in another group
• No one food group is more important than
another group
Pyramid Servings
• Each of the food groups contains a range
of servings
– Minimum number of servings = 1,600 calories
(moderate fat, sugar)
– Maximum number of servings = 2,800 calories
(moderate fat, sugar)
• Eating the minimum number of servings
from each food group provides the
nutrients necessary for good health
Pyramid Servings: Bread, Cereal,
Rice, & Pasta Group
• Recommended number of servings = 6 – 11
• Serving size: 1 slice bread; 1 oz dry cereal; ½ c
cooked cereal, rice, or pasta
Mean Number of Daily Servings
12-19 y.o.
20-29 y.o.
All adults
(≥ 20 y.o.)
Males
9.2 (1.1)
8.7 (1.1)
7.9 (1.1)
Females
6.3 (0.9)
5.9 (0.8)
5.5 (0.9)
NOTE: Number of servings in parenthesis are from whole grains
Pyramid Servings:
Vegetable Group
• Recommended number of servings: 3 – 5
• Serving size: 1 c raw leafy vege; ½ c other vege,
raw or cooked; ¾ c vege juice
Mean Number of Daily Servings
12-19 y.o.
20-29 y.o.
Males
3.7 (1.7)
4.3 (1.7)
All adults
(≥ 20 y.o.)
4.1 (1.4)
Females
2.7 (1.2)
3.0 (1.0)
3.1 (0.8)
NOTE: Number of servings in parenthesis are from white potatoes
Pyramid Servings:
Fruit Group
• Recommended number of servings: 2 – 4
• Serving size: 1 med apple, orange, or banana; ½
c chopped, cooked, canned fruit; ¾ c fruit juice
Mean Number of Daily Servings
12-19 y.o.
20-29 y.o.
All adults
(≥ 20 y.o.)
Males
1.4
1.3
1.5
Females
1.3
1.2
1.5
Pyramid Servings:
Milk, Yogurt, and Cheese Group
• Recommended number of servings: 2 - 3
• Serving size: 1 c milk or yogurt; 1 ½ oz natural
cheese; 2 oz processed cheese
Mean Number of Daily Servings
12-19 y.o.
20-29 y.o.
Males
2.4
1.7
All adults
(≥ 20 y.o.)
1.5
Females
1.5
1.3
1.5
Pyramid Servings: Meat, Poultry,
Fish, Dry Beans, Eggs, & Nuts Group
• Recommended number of servings: 5 – 7 oz
• Serving size: 1 oz
(One 3-oz portion of cooked meat = the size of a deck of cards)
Mean Number of Daily Servings
12-19 y.o.
20-29 y.o.
Males
5.9
6.6
All adults
(≥ 20 y.o.)
6.4
Females
3.7
3.8
3.9
Nutrition Information on
Food Labels
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•
•
•
•
Health Claims
Ingredient Lists
Nutrient Claims
Nutrition Facts
Percent Daily Values
Food Labels: Qualified
Health Claims
• Statements Describing Foods/Nutrients Associated with Chronic
Disease Risk
• “As part of an overall healthy diet”
–
–
–
–
–
–
–
–
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Monounsaturated fats and coronary heart disease*
Calcium and osteoporosis
Dietary fat and cancer
Dietary saturated fat and cholesterol and coronary heart disease
Dietary soluble fiber, such as that found in whole oats and psyllium seed
husk, and coronary heart disease
Fiber-containing grain products, fruits, and vegetables and cancer
Folate and neural tube birth defects
Fruits, vegetables, and grain products that contain fiber, particularly
soluble fiber, and risk of coronary heart disease
Sodium and hypertension
Food Labels: Using Ingredient Lists
• Ingredients are listed by descending order
of weight
• Useful for people with food allergies or
sensitivities
• Margarines: Choose those with water or
liquid vegetable oil as the first ingredient
• Breads/Cereals: Choose those with the
word “whole” as the first ingredient
Food Labels: Nutrient Claims
Nutrient Claim Definition
High
20% DV or more of specified nutrient
Good source
10 – 19% DV of specified nutrient
Low fat
3 g or less fat per serving
Low sodium
140 mg or less sodium per serving
Food Labels: Using Nutrition Facts
• Evaluate the
What you need to know:
healthfulness of
• Serving size
individual foods
– Household
measurements
• Compare similar foods
– Grams
• Assess how a food fits
into one day’s worth of • Number of servings
per container
meals/snacks
Nutrition Facts:
Mandatory Nutrients
•
•
•
•
•
•
•
Calories
Calories from fat
Total fat
Saturated fat
Cholesterol
Sodium
Total Carbohydrate
•
•
•
•
•
•
•
Dietary fiber
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
Nutrition Facts:
Percent Daily Values
• Based on the amount of food
eaten in one day
– Assuming a 2000 calorie diet
• Show how a single food fits into one day’s
worth of eating
• Useful tool for comparing foods
• To use, think of it as having a dollar to
spend every day – for each nutrient
Percent Daily Values:
Getting Your “Dollars’ Worth”
Every day, aim for 100% DV of these
nutrients:
•
•
•
•
Vitamin A
Vitamin C
Calcium
Iron
Percent Daily Values: Watching
Your “Nutrient Budget”
Every day, keep these nutrients at
100% DV or less:
•
•
•
•
Total fat
Saturated fat
Cholesterol
Sodium
Healthful Eating with the Food Guide
Pyramid and Percent Daily Values
• Balance
– Between food groups
– Nutritional adequacy of total diet
• Variety
– Between food groups
– Within food groups
• “Nutrient density”
• Moderation
– Portion sizes
– Fats, oils, and sweets
in
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A
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WW Bread 2 slices
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Percent Daily Value
Balance: It All Adds Up, 1
100
80
60
40
20
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100
80
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40
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Percent Daily Value
Balance: It All Adds Up, 2
Peanut butter 2 tbsp
WW Bread 2 slices
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100
80
60
40
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Percent Daily Value
Balance: It All Adds Up, 3
Peanut butter 2 tbsp
Nonfat milk 1 cup
100
80
60
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40
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Percent Daily Value
Balance: It All Adds Up, 4
WW Bread 2 slices
Peanut butter 2 tbsp
Nonfat milk 1 cup
Banana 1 medium
100
80
60
40
20
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Percent Daily Value
Balance: It All Adds Up, 5
WW Bread 2 slices
Peanut butter 2 tbsp
Nonfat milk 1 cup
Banana 1 medium
Carrot sticks 1 medium
Variety: Nutrient Density, Breakfast
White toast with 1 tsp jelly compared to ½ cup oatmeal, with
½ cup 1% milk, 2 tbsp raisins, and 1 tsp sugar
80
60
Toast
40
Oatmeal
20
Nutrients
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Ni
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Th
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Vi
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A
be
r
0
Fi
Percent Daily Value
100
Variety: Nutrient Density, Lunch, 1
1 c chicken soup with 4 saltines compared to ½ tuna sandwich
80
Soup and
Crackers
60
1/2 Tuna
Sandwich
40
20
Nutrients
or
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s
Ca
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Vi
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in
C
0
Pr
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Percent Daily Value
100
Variety: Nutrient Density, Lunch, 2
Adding a slice of tomato adds Vitamins A and C with little change in
calories
1/2 Tuna
Sandwich
80
1/2 Tuna
Sandwich with
Tomato
60
40
20
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Pr
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V i in A
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Percent Daily Value
100
Nutrients
100
80
Whole Milk
60
2% Milk
40
1% Milk
20
Nutrients
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Ca
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Pr
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Ch
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Fa
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Percent Daily Value
Variety: Nutrient Density, Milk
Variety: Nutrient Density, Lettuce
Percent Daily Value
100
80
60
Iceberg
40
Romaine
20
Nutrients
*Less than 1% DV
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Sa
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So ol
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Pr
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Ri ium
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Percent Daily Value
Variety: Nutrient Density, Frozen
Dessert
100
80
Ice Cream
60
Frozen Yogurt
40
20
0
Nutrients
Moderation: Big Mac/Large Fry and
Daily Sodium Allowance
37
42
1
8
12
Big Mac
Large Fry
Catsup, 3 pkts
Med Coke 21 fl oz
% DV Remaining
Moderation: Big Mac/Large Fry and
Daily Fat Allowance
24
0
43
0
33
Big Mac
Large Fry
Catsup, 3 pkts
Med Coke 21 fl oz
% DV Remaining
Moderation: Nutrient Content of
Select Starbucks Beverages
250
200
150
100
50
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Apple Cider
Capp, Whole Milk
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Capp, Nonfat Milk
Effects of Changes in Energy
Intake (1 Year)
• 1 pound = 3,500 Calories (kilocalories)
• 100 kcal/day for one year = 36,500 kcals
• 36,500 kcals/year ÷ 3,500 kcals/pound =
10.43 pounds per year
• Kcal content of foods/beverages
– Chocolate chip cookie (2 ¼“ dia) = 78 kcals
– Carbonated beverage (12 oz) = 155 kcals (13 kcals/oz)
– Small banana = 90 kcals
3 oz Pork Chop
6 oz Pork Chop
100
80
60
40
20
Nutrients
al
or
ie
s
C
ho
le
st
er
ol
C
Sa
tu
ra
te
d
Fa
t
0
Fa
t
Percent Daily Value
Moderation: Serving Size vs
Portion Size
Summing It Up
• Every food choice counts
• Balancing food choices helps to insure a
diet rich in nutrients
• When faced with a variety of choices, opt
for nutrient-dense foods/beverages
• Practice moderation in food choices and
portion sizes
• With knowledge and planning, all foods
can fit into an overall healthful diet!