Planning a Healthy Diet
ChooseMyPlate
Dietary Guidelines, 2010
Food Labels
Chapter 2
Review From Last Week
Dr. Weil’s Anti-Inflammatory
Pyramid
Objectives
• After reading Chapter 2, class
discussion, and learning activities,
you will be able to:
• Describe ChooseMyPlate
• Describe the relationship between food
group recommendations and calorie levels
• List ChooseMyPlate guidelines, food
placement and recommendations for each
food group
• Utilize ChooseMyPlate for personal food
evalution and recipe modification
• Describe the concept of portion distortion
Objectives
• Identify ways to estimate and reduce
portion size
• Discuss the 2005/2010 Dietary Guidelines
for Americans
• Discuss basic implementation of each
guideline
• Identify components of the food label
• Interpret information from the food label
• Define various label definitions
• Distinguish nutrient claims vs health
Concepts……
• Dietary Recommendations
– Food groups, specific foods and
nutrients
• Dietary Reference Intakes
– Technical, specific nutrient
recommendations
• Food Guides
– Kinds and amounts of foods to
make a nutritionally adequate diet
– Choose My Plate
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
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
MyPlate: Grain Group
• 19-50 y.o.
– 6-8 oz a day
• Make half grain intake
“whole”
• Whole vs. refined
• 1 ounce equivalent =
–
–
–
–
1 slice bread
1 small muffin
1 cup ready-to-eat cereal flakes
½ cup cooked rice, pasta, or
cooked cereal
MyPlate: Vegetable Group
• 19-50 y.o.
– 2 ½-3 cups a day
• Vary your vegetables
• 5 groups
–
–
–
–
–
Dark green
Red and orange
Beans and peas
Starchy
Other
• 1 cup vegetables =
– 1 cup cut-up raw or cooked
vegetables
– 1 cup vegetable juice
– 2 cups leafy salad greens (raw)
MyPlate: Fruit Group
• 19-51 y.o.
– 1 ½- 2 cups a day
• Focus on fruits
• 1 cup fruit =
– 1 cup cut-up raw or
cooked fruit
– 1 cup 100% fruit
juice
MyPlate: Protein Group
• 19-50 y.o.
– 5 ½ - 6 ½ oz a day:
• Go lean with protein
• 1 oz equivalent =
– 1 ounce lean meat,
poultry, or fish/seafood
– 1 egg
– ¼ cup cooked dry beans
or tofu
– 1 T. peanut butter
– ½ ounce nuts or seeds
MyPlate: Dairy Group
• 19-50 y.o.
– 3 cups a day
• Foods included:
–
–
–
–
–
Fat free, low fat milk
Milk based desserts
Cheese
Fat free, low fat Yogurt
Soy milk
• 1 cup =
– 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
My Plate Based On Calorie Needs
pages 42-43
Discretionary Kcals
• “Empty calorie limit”
• Solid Fats, Added Sugars
• Allows for:
– Increased amount of food
– Foods not in the lowest fat form
– Foods that contain added sugars
– Alcohol
Examples of Discretionary Kcals
• Fat in cheese, whole milk, cream
• Fat in poultry skin, sausage, higher fat
meats
• Sugar added to beverages, sauces
• Pies, cookies, etc. because of sugar
and/or fats
Choose My Plate
Group Activity
Portion Size Comparisons
• Choose MyPlate portions do not always
match food label serving sizes
• US portion sizes steadily increasing
• Large portions= more calories, fat, sodium,
etc.
• Food labels/nutrition information allows
consumers to compare
Portion Distortion
• “To change the shape, size”
• “Not true representing true facts or reality”
• Difficult to accurately estimate diet intake
– Consumer error on low-side of intake
• Effects all people 3+ in age
Portion Distortion Trends
• Restaurants servings 250%
larger than 20 years ago
• Dinner plate surface area
40% larger than 1960
• Joy of Cooking entrée
portions 42% larger
• Super, biggie, king-size,
jumbo
• http://www.youtube.com/watc
h?v=A6QnCdc6LkY
Top 3 Portion Infuences
• Large serving sizes (restaurants-stores)
• Purchasing large amounts of food
• Large size dishware (plates, cups, bowls)
Large Portions Add Up
100 extra calories
per day
10 pound
weight gain per year
Maintaining a Healthy Weight
Calories In = Calories Out
French Fries
2.4 ounces
210 calories
13 grams fat
177 mg sodium
7 ounces
610 calories
20 grams fat
380 mg sodium
Calorie difference: 400 calories
Increased French fries
size: 400 more calories
Walking leisurely for
1 hour and 10 minutes
burns approximately
400 calories*
*Based on 160-pound person
Techniques to Estimate - Moderate
Portion Sizes
What Food Professionals Can
Do…
• Offering smaller options on menu’s
• Provide nutrition information for customer
comparison
2010 Dietary Guidelines
for Americans
• Science-based advice to
promote health and reduce risk
for chronic diseases thru diet
and physical activity
• Healthy, 2 years and older
• By law, updated every 5 years
• HHS & USDA
• Public health
• 2005 in text, 2010 in
powerpoints
2010 Dietary Guidelines
Weight Control
• #1. Maintain kcalorie balance
over time to achieve and
sustain a healthy weight
– Calories
– Physical Activity
– Body Mass Index (BMI)
• Page 36
Physical Activity
• 6-17 y.o. children and adolescents
– 60 minutes or more of physical activity a day
• 18-61 y.o. adults
– 2 hours and 30 minutes a week, moderate (up
to 5)
or
– 1 hour and 15 minutes a week, vigorous (up to
2 ½)
– Muscle strengthening activities 2+ days a
week
• 65 and older adults
– As ability and condition allow, improve
balance
2. Food Groups to
Encourage/Increase
• Increase vegetables and fruits
• Increase milk, milk products to 3
cups day
• Increase lean proteins
• Increase whole grains, 3 oz. a
day or ½ of grain intake
p. 34; 36-37
Whole Grains
• Examples
–
–
–
–
–
–
–
–
–
–
Whole wheat
Whole oats/oatmeal
Whole corn
Popcorn
Brown rice
Whole rye
Bulgur
Millet
Quinoa
Barley
3. Nutrients To Reduce
• Sodium
– Healthy, under 51 y.o.
• 2300 mg a day or less
• about 1 teaspoon of salt
– Over 51 y.o., all African
Americans, those with chronic
diseases
– Canned, processed
• 1500 mg a day or less
3. Nutrients to Reduce
• Reduce saturated fat and
trans fats
– Less than 10% of total calories
• Reduce added sugar
– Focus on sugary beverages
• Reduce alcohol
• Reduce refined grains
Fats
• Consume less • Keep total fat
intake between 20
than 10% of
to 35% of kcalories
kcalories from
saturated fatty • Most fats from
polyunsaturated
acids
and
• Less than 300
monounsaturated
mg/day of
sources, such as
cholesterol
fish, nuts, and
• Keep trans
vegetable oils.
fatty acids as
low as
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
Alcoholic Beverages
• Moderation
– ___ drinks/day for men
– ___ drink/day for women
– 1 drink = ____ beer
____ wine
____ distilled spirits
p. 35; 38
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 readyto-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.
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 and Drug Administration
(FDA)
43
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 used more frequently
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
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
Page 65-66
Nutrient Claims
• Established definitions
–
–
–
–
–
–
–
Good Source- 10-19% of DV
High, Rich, Excellent- >20% of DV
Light- 1/3 less calories, > 50% fat, sodium
Low Fat- < 3 grams fat
Free- < 5 calories, < .5 grams fat, < 5 mg sodium
Reduced/Less- 25% less
Healthy- Low in fat, saturated fat, cholesterol and
sodium and contains at least 10%of DV for vitamin A,
Vitamin C, calcium, iron, protein or fiber
Page 65, 66
Fortified
• Nutrients added
• Soy Milk
– Flaxseed oil
– Vitamins A, C, E, D,
folate, B6, B12, zinc,
calcium
Natural
• No added colors,
synthetic flavors or
ingredients
• “gray areas in
definition”
• Clean ingredient list
– Canola oil, orange
juice, etc, organic soy
sauce, rice wine
vinegar, evaporated
cane juice, garlic,
ginger…”natural
flavors”
Organic
• Produced with…
–
–
–
–
–
–
No sewer-sludge/synthetic fertilizers
No pesticides
No growth hormones
No antibiotics
No irradiation
Limits on genetic modification
• Generally higher in phytochemicals
• Not necessarily higher in nutrients
Highest In Pesticides….
•
•
•
•
•
•
•
•
•
Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Imported Grapes
• Pears
• Spinach
• Potatoes
Organic
• “100% organic”
• “Organic”
– 95% of ingredients
• “ Contains Organic Ingredients”
– 70% of ingredients
Ingredient List
• Ingredients are listed by weight or order
of predominance
• Example: Juice ingredient label
– 100% juice
• Ingredients: apple juice, natural flavors, ascorbic
acid
• Ingredients: water, high fructose corn syrup, apple
juice, ascorbic acid
Ingredient List
• Identify ingredients of interest…..
• Look for “healthy” or “nutrient dense” foods
listed first
• Help determine MyPlate servings
QUESTIONS????