An Invitation to Health
Personal Nutrition
Slide Show Developed by:
Richard C. Krejci, Ph.D.
Professor of Public Health
2.22.16
Chapter Objectives
Identify the macronutrients and micronutrients, their food
sources, chief functions, and signs of deficiency/excess.
Describe the key themes of the USDA ChooseMyPlate®
Food Guidance System.
List the major digestive organs and describe
their role in the process of digestion.
Explain how to interpret the nutritional information provided
on food labels.
Describe the steps that can be taken to reduce food-borne
illnesses.
List three specific dietary changes that you could incorporate
into your daily life to achieve or maintain a healthy diet.
In this Chapter, you will……
Types of nutrients
Understand USDA ChooseMyPlate® system
Anatomy/Physiology of digestion
Protect from food-borne illness
Learn
How To
Make dietary changes
Interpret food labels
HEALTH
APPEARANCE
Nutrition
The science devoted to the study of
dietary needs for food and the effects of
food on organisms.
BEHAVIOR
PRODUCTIVITY
Behavioral Modification
Behavioral change, such as
following a healthier diet, should
be viewed as a lifetime goal, not
a temporary fix!
Image taken from Anspaugh, DJ, Hamrick, MH, and Rosato, FD, Wellness: Concepts and applications, Fourth Edition,
McGraw-Hill Publishers.
These Nutrients Are Essential In Our Diet
Carbohydrates
Proteins
•Simple sugars
•Starches
•Dietary fiber
Minerals
15 req’d in diet
Calcium, iron, selenium
Water
11-15 cups/day
• Made of amino acids
• 9 essential amino acids
Six
Categories of
Essential
Nutrients
Fats
• Saturated
• Unsaturated
• Fatty Acids
• Cholesterol
Vitamins
Fat soluble ADEK
Water soluble Bs and C
Key Nutrition Terms
Term
Definition
Essential Nutrients
Nutrients that the body cannot
manufacture for itself and must obtain
from food.
Macronutrients
Nutrients required by the human body in
the greatest amounts, including water,
carbohydrates, proteins, and fats.
Micronutrients
Vitamins and minerals needed by the
body in very small amounts.
Two Categories Of Essential Nutrients
Macronutrients
Carbohydrates
Proteins
Fats
Micronutrients
Vitamins
Minerals
Water is the most essential nutrient to sustain life
Major Role of Nutrients in Diet
 Growth and development
 Provide energy (calories)
 Regulate metabolism
What is a calorie?
Major Roles of Nutrients
Nutrients
Growth and
Development
Carbohydrates
Lipids (fats)
Proteins
*
Minerals
Vitamins
Water
*
Energy
*
*
*
Regulate
Metabolism
*
*
*
*
Nutrition and Public Health

US diet is too high in calories, sugar, fat, saturated
fat, and sodium (salt).

US diet lack enough fiber.

Over half of all annual deaths can be linked to chronically
poor nutrition habits.

High fat and cholesterol increase the risk of
atherosclerosis and coronary heart disease.

Researchers believe that 30 - 50% of cancers are dietrelated.

Chronic diseases such as obesity, diabetes
mellitus, and osteoporosis have all been
associated with poor nutrition habits.
Accessory Organs That
Aid Digestion
Digestive Tract Organs
That Contain the Food
Salivary Glands
Donate a starch-digesting
enzyme Donate a trace of
fat-digesting enzyme
(important to infants)
Mouth
Chews and mixes food with saliva
Esophagus
Passes food to stomach
Stomach
Adds acid, enzymes, and fluid
Churns, mixes, and grinds food
to a liquid mass
Liver
Manufactures bile, a
detergent-like substance that
facilitates digestion of fats
Small Intestine
Secretes enzymes that digest
carbohydrate, fat, and protein
Cells lining intestine absorb
nutrients into blood and lymph
Gallbladder
Stores bile until needed
Bile Duct
Conducts bile to small
intestine
Large Intestine (Colon)
Reabsorbs water and minerals
Passes waste (fiber, bacteria, any
unabsorbed nutrients) and some
water to rectum
Pancreatic Duct
Conducts pancreatic
juice into small intestine
Rectum
Stores waste prior to elimination
Pancreas
Manufactures enzymes to digest
all energy-yielding nutrients
Releases bicarbonate to
neutralize stomach acid that
enters small intestine
Anus
Holds rectum closed
Opens to allow elimination
The Digestive System
6-1, p. 153
139
Fig. 8-1,
How Many Calories Do I Need?
Calories
– The measure of the amount of energy
that can be derived from food.
Basal Metabolic Rate
– The number of calories needed to sustain
your body at rest.
Factors Affecting Calorie Needs
– Gender, age, body-frame, weight,
percentage body fat, basal metabolic rate
and activity level.
Estimations of Daily Calorie
Needs
Macronutrient Recommendations (AMDR)
Average Macronutrient Distribution Range
(cal/gram)
Percentage of
caloric intake
Carbohydrates
4
45-65%
Fat
9
20-35%
Protein
4
10-35%
Water
0
64 oz/day
Macronutrient
Energy
Water
Functions of Water
–
–
–
–
–
Carries nutrients.
Maintains temperature.
Lubricates joints.
Helps with digestion.
Rids the body of wastes
through urine.
– Contributes to the
production of sweat.
Water in the Body
– Blood: 85% water
– Muscles: 70% water
– Brain: 75% water
Daily Water Losses
– ~64-80 ounces of water
a day are lost via
perspiration, urination,
bowel movements, and
normal exhalation.
Protein: (Amino Acids - 20)
 Non-essential
 Essential
(9)
(11)
Sources of Protein
 Animal
(complete)
– lean meats, low fat dairy
products
 Vegetable
(incomplete)
– beans, nuts, legumes,
grains
Protein Requirements
RDA average = .8 g/kg/day
RDA athlete = 1.2-1.6 g/kg/day
Extremely high levels of protein intake above
2 g/kg/day can be harmful to the body!
Manufacturing Hotdogs …
Protein
Recommendation
15% or less
.8 grams per kilogram
Not more that 1.6 grams
per kilogram of body
weight
Implementation
Two 3 oz. servings of lean
meat, fish, poultry or other
sources each day
Protein supplements are not
recommended
Carbohydrates (2 types)

Simple (soft drinks, candy, sweets)

Complex (pasta, rice, breads,
potatoes)
In the American Culture, kids are
drinking more sweetened carbonated
beverages “liquid candy” than
ever before!
Major Types of Carbohydrates
H2O
soluble
Percent of daily carbohydrate intake
Dangerous Trends in U.S.
Carbohydrate Consumption
35%
50%
Simple/Refined
55%
65%
50%
45%
40%
1910 1950 1990 2010
Complex
Carbohydrates
Recommendation
45-65% of daily calories
25% or less simple
carbohydrates
Increase dietary fiber
(soluble & insoluble)
Fewer simple sugars
(sweets)
Implementation
Follow guidelines from
ChooseMyPlate® for
amounts of fruits and
vegetables
Follow guidelines from
ChooseMyPlate® for
whole grain breads,
cereals, pastas, brown
rice, oats
Limit soft drinks, candy,
cakes, cookies, pastries,
pies, and sugar dominated
cereals.
Two Types of Fiber
Soluble - decreases cholesterol levels
oat bran
fruits/veggies
Insoluble - reduces risk of colon cancer
wheat bran
grains
Recommendation: 25-35g per day!
Basic Ways to Get More Fiber
Fiber is present in leaves, skins, roots,
and seeds.
 Eat more fruits and vegetables.
 Eat lots of whole grain cereals and breads.

A Grain of Wheat
BRAN
- B vitamins
- minerals
- dietary fiber
GERM
- essential fats
- minerals
- vitamins
(B's , E and folacin)
Image taken from: http://www.cspinet.org/nah/wwheat.html
ENDOSPERM
- starch
- protein
- some iron and
B vitamins
Refined
Foods
Many key nutrients
are lost when grains
are refined
Image taken from: http://www.cspinet.org/nah/wwheat.html
Dietary Fiber
Food
Dietary Fiber (grams)
Grains
All Bran, 1/3 cup
Granola (homemade), cup
Shredded Wheat, 1 biscuit
10.0
6.0
2.7
Fruits
Avocado, medium
Pear (with skin), 1 medium
Orange (no peel), 1 medium
Apple (with skin), 1 medium
Peach (with skin) 1, 1 medium
7.0
4.0
3.0
2.4
2.3
Vegetables
Green peas, 1/2 cup
Potato (with skin), 1 medium
Broccoli, cup
Brussels sprouts, cup
Corn, cup
4.0
3.5
3.4
3.0
3.0
More Dietary Fiber Sources
Food
Dietary Fiber (grams)
Nuts:
Almonds 1/4 cup,
Peanuts, 1/4 cup
Peanut butter, 2 Tbsp.,
Beans:
Dried beans(cooked):
Black beans, cup
Black-eyed peas, cup
Kidney or navy beans, cup
Peas, cup
Lentils, cup
8.0
3.3
2.3
8.5
8.0
8.0
6.2
5.7
5.0
Too Much Fiber Can be
Detrimental to Health
 Fiber supplements are rarely recommended
 Can produce loss of calcium, phosphorus, and iron
 Can cause gastrointestinal discomfort
 When eating more, drink more water, as too little fluid
can cause constipation and even dehydration.
Sources of Fats
Animal (saturated)
Exception is coconut or palm oil
H‫ا‬
H‫ ا‬H‫ا‬
H‫ا‬
H‫ ا‬OH
‫ا‬
H - C‫ ا‬- C‫ ا‬- C‫ ا‬- C - C‫ ا‬- C - Glyceride
H H H H H
Vegetable (unsaturated)
Can be hydrogenated
Poly-unsaturated
into “transfatty acids”
Mono-unsaturated
H H H H H H H H OH
‫ا‬
‫ا‬
‫ا‬
‫ا‬
‫ا‬
‫ا‬
‫ا‬
‫ا‬
‫ا‬
H - C - C‫ ا‬- C - C = C - C = C - C - C - Glyceride
‫ا‬
‫ا‬
‫ا‬
H H
H Double Bonds H
Food Labeling Item

Back on Jan. 1, 2006, the
Food and Drug
Administration (FDA)
requires food companies to
list trans fat content
separately on the Nutrition
Facts panel of all packaged
foods.
Trans fats
The majority of trans fat can be found in
shortenings, stick (or hard) margarine, cookies,
crackers, snack foods, fried foods (including
fried fast food), doughnuts, pastries, baked
goods, and other processed foods made with or
fried in partially hydrogenated oils.
Some trans fat is found naturally in
small amounts in various meat and
dairy products.
Comparison of Dietary Fats
0
20
40
60
80
TYPE OF FAT
Coconut oil
0
Palm kernel oil
0
Butter (fat)
33
Beef tallow
14
Palm oil
0
Lard
12
Chicken fat
11
Veg. Shortening
0
Cottonseed oils
0
Margarine
0
Peanut oils
0
Soybean oils
0
Olive oils
0
Corn oils
0
Sunflower oils
0
Safflower oils
0
Canola oils
0
Cholesterol (mg)
% Saturated Fat
% Monounsaturated
% Polyunsaturated
100
Saturated Fat
Foods high in saturated fat
include fatty beef, veal, lamb,
pork, lard, poultry fat, butter,
cream, milk, cheese and other
dairy products made from whole
milk.
These foods also contain dietary
cholesterol. Foods from plants
high in saturated fat include
coconut oil, palm oil and palm
kernel oil (often called tropical
oils), and cocoa butter.
An Apple a Day....
Will not keep the doctor away if most meals
are high in fat content!
Fats
Recommendation
Implementation
20-35%
Choose lean meats
7% or less saturated
Choose low fat foods
< 300 mg cholesterol
Limit egg yolks
Use unsaturated oils:
Choose foods with a
polyunsaturated to
saturated ratio of at least
1.0.
Eat fish at least twice each
week
How to understand % of calories
from fat in your diet...
What is Bologna?
80% "fat free”
52 calories / slice
4 grams fat / slice
Calories
=
4
g/slice
X
9
cal/g
=
36
calories
from fat
Percent of
calories = 36 cal / 52 cal total =
from fat
69%
What About Sliced Turkey?
98% "fat free”
30 calories / slice
1 gram fat / slice
Calories
=
1
g/slice
X
9
cal/g
=
9
calories
from fat
Percent of
calories = 9 cal / 30 cal total =
from fat
30%
Recommendations to Decrease
Your Intake of Fat

Minimize "fast" food choices

Minimize processed foods

Use leaner cuts of meats

Use low fat or “fat-free” alternatives

Decrease the use of condiments

Eat lower fat snacks
Fat Substitutes
 Olestra
(Olean)
– Binge snacking may provoke diarrhea,
cramps and gas
– Soaks up fat soluble vitamins before the body can
absorb them from foods just eaten.
 Simplesse
– used in refrigerated and frozen foods
– few side effects reported
What are the future implications of these new food
products?
Vitamins (2 types)
 Fat soluble
• A, D, E, K
 Water soluble
• C and B complex (8)
Table 6.4, page 152
 Are necessary for normal bodily metabolism,
growth, development and regulation
(coenzymes).
Megadoses of Vitamin
Supplements
Provide no health benefits
Many can be toxic at high doses!
Antioxidants
The antioxidant effect of beta-carotene, vitamins C and E, and the
mineral selenium appear to protect against certain diseases (including
heart disease and cancer) by preventing oxygen-free radicals from
damaging cells and by stopping the sequence of reactions once
damage has begun.
heart disease cancer, emphysema
Free Radicals- solar radiation, cigarette smoke, others
Antioxidants
Cell
DNA
Antioxidants
Nutrient
Food Sources
Antioxidant Effect
Vitamin C
Citrus fruit, kiwi fruit,
cantaloupe, strawberries,
broccoli, green or red peppers,
cauliflower, cabbage
Appears to inactivate
oxygen- free radicals
Vitamin E
Vegetable oils, yellow and
green leafy vegetables,
margarine, wheat germ,
oatmeal, almonds, and whole
grain breads, cereals
Protects lipids from
oxidation
Beta-carotene Carrots, squash, pumpkin,
sweet potatoes, broccoli,
green leafy vegetables
Soaks up oxygen-free
radicals
Selenium
Helps prevent damage to
cell structures
Seafood, meat, whole grains
Minerals (2 types)
 Major (>100 mg per day)
• Na, K, Cl, Ca, P, S
 Trace (< 100 mg per day)
• Fe, Zn, Se, Mo, I, Cu, Mg, F, Cr pg 153-4
 Are structural components of all cells
 Maintain H2O and acid-base balance
 Regulate muscular and nervous tissue
excitability, blood clotting and normal
heart rhythm.
 Are components of pigments and enzymes.
Are You at Risk for a Nutritional
Deficiency?
Group
Nutrients of Concern
Teenage Girls
•
Women of child-bearing
age
•
Persons over age 50
•
Vitamin B12
The elderly, persons
with dark skin and
individuals without
adequate exposure to
the sun
•
Vitamin D
Iron
• Calcium
Iron
• Folic Acid
Iron
Important component of hemoglobin
 Populations at risk
 Physical activity

 Iron loss
 Physical activity
 Urine
 Stools

Iron deficiency is known as anemia
– (Symptoms: shortness of breath, pale skin,
fatigue)
Food
Dietary Sources of Iron
Iron
Meats:
Liver, 3 oz
Round steak, 3 oz
Baked beans, cup
7.5 mg
3 mg
3 mg
Grains:
Breakfast cereal, iron fortified, 1 cup
Oatmeal, fortified, cooked 1 cup
Bagel, English muffin
8 mg
8 mg
1.7 mg
Fruits
Prune juice, 1 cup
Apricots, dried, cup
Prunes, 5 medium
9 mg
2.5 mg
2.0 mg
Vegetables: Spinach, cooked , cup
Lima beans, cup
Black-eyed peas, cup
Asparagus, cup
2.3 mg
2.2 mg
1.7 mg
1.5 mg
Sourced: USDA Handbooks Nos. 8-1 and 456
Calcium
Description
•
•
•
Builds strong bone tissue throughout
life.
Plays a vital role in blood clotting,
and muscle and nerve functioning.
May help control high blood
pressure, prevent colon cancer in
adults, and promote weight loss.
Calcium
Characteristics
•
Adequate calcium intake during
childhood, adolescence, and young
adulthood is crucial to prevent
osteoporosis.
Calcium
Dietary
Recommendations
•
13-19 years: 1300 mg/day
•
19-51 years: 1000 mg/day
•
51 yrs+: 1200 mg/day
Dietary Sources of Calcium
Food
Whole milk, 1 cup
Lowfat milk, 1 cup (2 percent)
Skim milk, 1 cup
Low-fat yogurt, 1 cup (plain)
Low-fat yogurt, 1 cup (fruit-flavored)
Swiss cheese, 1 oz
Cheddar cheese, 1 oz
Brick cheese, 1 oz
Pink salmon, 3 oz (canned with bones)
Sardines, 3 oz (canned with bones)
Kale, cooked, 1 cup
Broccoli, cooked, 1 cup
Sourced: USDA Handbooks Nos. 8-1 and 456
Calcium
291 mg
297 mg
302 mg
415 mg
345 mg
272 mg
204 mg
191 mg
167 mg
372 mg
206 mg
136 mg
Osteoporosis



Bone-weakening disease.
Strikes 1 in 4 women over age 60.
Peak Bone Mass
• 25-35 years
• The higher an individuals peak bone
mass, the longer it takes for age- and
menopause-related bone losses to
increase the risk of fracture.
•
Age 40
• Bone loss equivalent to a rate of 0.3-0.5
percent per year begins in both men and
women.

Menopause
• The rate of bone loss can increase at a
rate of 3-5%.

Prevention
• Adequate calcium intake and exercise.
Bone Health and Osteoporosis

“Porous bones”

Bones easily fracture

Gender differences

Risk factors

Condition is preventable

“Pediatric disease”
Osteoporosis
Prevention/Treatment


Meet daily calcium requirements
Supplements
 Inexpensive calcium
 Vitamin B12
 Avoid excessive protein intake

Low fat dairy beverages
 Avoid carbonated beverages
Weight bearing exercises
 Hormone-replacement
therapy (HRT)

Sodium
Description
•
•
•
•
Helps maintain proper fluid
balance.
Regulates blood pressure.
Transmits muscle impulses.
Relaxes muscles.
Sodium
Characteristics
•
Excess sodium is not a problem for
most healthy individuals.
•
30% of the population is saltsensitive and therefore too much
sodium can contribute to high blood
pressure.
Sodium
Dietary
Recommendations
•
National Heart, Lung, and Blood
Institute: <2,400 mg/day (1
teaspoon of table salt)
•
For Individual With High Blood
Pressure: <1,500 mg/day
Phytochemicals
Description
•
Chemicals such as indoles,
coumarins, and capsaicin,
which exist naturally in plants
and have disease fighting
properties.
Phytochemicals
Benefits
•
Flavonoids: may decrease
atherosclerotic plaque and DNA
damage related to cancer
development.
•
Associated with reduced risk of
heart disease, certain cancers,
age-related macular degeneration,
adult-onset diabetes, stroke and
other diseases.
Vitamins/Minerals
Recommendation
Meet RDA
Eat a Variety of foods
Limit salt
Implementation
Eat recommended
amounts from the
ChooseMyPlate®
guidelines.
Color on plate
Green, yellow, red and
orange fruits/vegetables
Avoid highly salted
foods (crackers, chips,
etc.)
Vitamin and Mineral Supplements
The following guidelines have been set forth by the Food and
Drug Administration:
1.
2.
3.
4.
Too many adults (40%) take nutrient supplements.
Consumers of balanced diets do not need them.
People should not take mega-doses of nutrients.
Iron supplementation may be needed by women who are pregnant,
lactating, or have heavy periods.
5. Those who may benefit from supplements include
alcoholics, street-drug users, smokers, strict
vegetarians, elderly, and newborn infants.
6. For healthy people with a balanced diet, most
supplements do not seem to provide additional
benefits.
7. Research has show that antioxidant supplementation
is inferior to eating “natural foods”.
The Old Version of the Healthy Eating Pyramid
USDA
Pyramid
Podcasts
Anatomy of the ChooseMyPlate®
System
1. Variety
4.
Activity
2. Proportionality
5.
Personalization
3. Moderation
6.
Gradual Change
Themes Of USDA MyPlate®
Balance
Calories
Foods to
Increase
Foods to
Reduce
• Enjoy your food, but eat less
• Avoid oversized portions
• Make half of plate fruits and vegetables
• Make half of grains whole grains
• Switch to fat-free or low-fat milk
• Compare sodium in different foods and
have those with lower numbers
• Drink water instead of sugary drinks
Dietary Diversity
African-American
Diet
Chinese Diet
French Diet
Indian Diet
Japanese Diet
Mediterranean Diet
Mexican Diet
Southeast Asian Diet
What are the pros and cons of each diet? You
may view these diets on page 160
Quick and Easy
Estimates of Portion Sizes
1 c cooked
vegetables is
about the
size of your fist.
1 medium fruit
is about the size
of a baseball.
1/2 c ice cream
is about the
size of a
racquet ball.
3 oz. of
meat is
about the
size of a
deck of
cards.
1/4 c dried
fruit is
about
the size
of a
golf ball.
1 1/2 oz.
cheese
is about the
size of six
stacked
dice.
4 small
cookies
are about
the size of
4 poker
chips.
2 tbs.
peanut
butter is
about the
size of a
marshmallow.
Fig 6-6, p. 167
Nutrition Guidelines for All Americans
 1. Aim for a healthy weight.
2. Be physically active each day.
3. Let the ChooseMyPlate.gov guide your food choices.
4. Choose a variety of grains daily, especially whole
grains.
5. Choose a variety of fruits and vegetables (abundant
in phytochemicals) daily.
 6. Keep food safe to eat.
7. Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat.
8. Choose beverages and foods to moderate
your intake of sugars.
9. Choose and prepare foods with less salt.
10. If you choose to drink alcoholic beverages,
do so in moderation.
Using the ChooseMyPlate®
Food System to Eat Smarter

Consume a Variety of Foods
 Consume a diet high in fruits and vegetables, whole grains,
and nonfat or low-fat milk products.
 The greater the variety of colors and of foods you choose,
the more likely you are to obtain the nutrients you need.

Benefits:
 Reduced risk of chronic disease, and encourages a diet low
in saturated fat, cholesterol, added sugars, trans fat, and
sodium.
Using the ChooseMyPlate®
Food System to Eat Smarter

Manage Your Weight
Make it a point to expend as much energy as
you take in.
Limit portion sizes, substitute nutrient-rich
foods for nutrient-poor foods, and limit added
sugars, solid fats, and alcoholic beverages.

Benefits:
Reduced risk of those chronic diseases related
to obesity.
Using the ChooseMyPlate®
Food System to Eat Smarter
Get Physical Everyday

For Overall Health Benefits:
 30 minutes of moderate intensity exercise per day.

Weight Gain Prevention:
 60 minutes of moderate intensity exercise per day.

Weight Loss Maintenance:
 60-90 minutes of moderate intensity exercise per day.

Children and Teenagers:
 60 minutes of moderate intensity exercise per day.

Benefits:
 Helps maintain a healthy weight and reduces the risk for several chronic
diseases.
Using the ChooseMyPlate®
Food System to Eat Smarter
Increase Foods from Certain Food Groups

Consume 5-13 servings or 2 ½ to 6 ½ cups of fruits
and vegetables each day.
 Benefits: May reduce the risk of stroke, certain cancers, and
type 2 diabetes, and encourages a healthy weight.

Consume 3 or more servings of whole grains each day.
 Benefits: Reduces the risk of diabetes, coronary heart disease,
and aid in maintenance of a healthy weight.

Consume at least 3 servings of milk, yogurt or cheese
a day.
 Benefits: Reduced risk for high blood pressure, obesity, and
osteoporosis
Make Fruits and Vegetables
Half of Your Plate
Using the ChooseMyPlate®
Food System to Eat Smarter
Be Finicky About Fats

Reduce your intake of saturated fat (<10% of
total calories), trans fat (as low as possible), and
cholesterol (<300 mg per day).
 Benefits: Can lower harmful LDL cholesterol and your
risk of heart disease.

Aim for two servings of fish high in omega-3 fatty
acids each week.
 Benefits: Can boost heart health and reduce your risk
of dying of heart disease.
Using the ChooseMyPlate®
Food System to Eat Smarter
Choose Carbohydrates Wisely

Get your carbohydrates by eating
more fruits, vegetables, whole grains,
and nonfat or low-fat milk and dairy
products.
 Benefits: May reduce the risk of a
variety of chronic diseases including
obesity, type 2 diabetes and heart disease
while promoting digestive health.

Reduce your intake of added sugars.
 Benefits: Maintenance of a healthy
weight and reduced risk of dental caries.
Using the ChooseMyPlate®
Food System to Eat Smarter
Limit Salt

Consume <2,300 mg of sodium per day,
and increase potassium intake to at least
4,700 mg.
 Benefits: May lower your blood
pressure and reduce your risk for stroke,
heart disease, and kidney disease.
Using the ChooseMyPlate®
Food System to Eat Smarter
If you drink alcoholic beverages,
do so in moderation


For most middle-aged and older adults, one to two drinks a
day.

Benefits: May lower the risk of dying, primarily because

Disadvantages: Compared with nondrinkers, women
moderate alcohol consumption protects against heart
disease
who consume one alcoholic beverage per day appear to
have a slightly higher risk of breast cancer.
For younger individuals, alcohol provides little, if any, health
benefits and increases the risk of traumatic injury and death.
Using the ChooseMyPlate®
Food System to Eat Smarter
Keep Food Safe to Eat

Thoroughly wash hands and cutting boards.

Separate raw, cooked, and ready-to-eat
foods while shopping, preparing and
storing.

Cook foods to safe temperatures.

Chill (refrigerate) perishable foods
promptly.
The name and
address of the
manufacturer,
packer, or
distributor
The common or
usual product
name
Approved nutrient
claims if the product
meets specified criteria
The net contents in
weight, measure, or
count
Approved health claims stated in
terms of the total diet
Understanding Food Labels
The serving size and
number of servings
per container
Calorie information
and quantities of
nutrients per serving,
in actual amounts
Quantities of nutrients
as “% Daily Values”
based on a 2,000-calorie
energy intake
Daily Values reminder
for selected nutrients
for a 2,000- and a
2,500-calorie diet
Calories per
gram reminder
The ingredients
in descending
order of
predominance
by weight
Don’t Be Mislead, Read Labels Carefully
Figure 6.8 p. 176
Steps To Reduce Food-Borne Illness

Wash hands before handling food

Wash fruits and vegetables—discard outer
leaves, wash under running water, scrub if
possible

Do not allow liquids to touch or drip onto
other items

Clean out refrigerator regularly

Sterilize wet kitchen sponges by
microwaving for 1-2 minutes
In Summary…
Making Healthy Food Choices

Eat breakfast.

Don’t eat too much of
one thing.

Eat more grains, fruits,
and vegetables.

Don’t label foods as
“forbidden”.

Make every calorie count.
The End
Slide Show developed by:
Richard C. Krejci, Ph.D.
Professor of Public Health
Columbia College
All Rights Reserved