• Initiative begun by First Lady Michelle Obama in 2011
• Serves as reminder to make healthy choices
• Developed and maintained by USDA Center for Nutrition
Policy and Promotion (CNPP).

USDA Center for Nutrition Policy and Promotion
• Organization of U.S Department of Agriculture
• Begun in 1994
• Core projects supported by CNPP o Dietary Guidelines for Americans o USDA Food Guidance Systems o Healthy Eating Index o U.S. Food Plans o Nutrition Content of the U.S. Food Supply o Expenditures on Children by Families

• Joint effort by the Department of Agriculture
(USDA) and Department of Health and Human
Services (HHS)
• Updated every 5 years
• Encourages healthy eating habits
• Link to 2010 Guidelines Listed Below http://www.health.gov/dietaryguidelines/dga
2010/DietaryGuidelines2010.pdf

• Why is it important for nutritional guidelines to be developed?
• Are the USDA Nutritional Guidelines presented in the
MyPlate and other projects effective for every individual in America?
• Are the guidelines presented in any way misleading?
• How are the guidelines presented complex due to factors such as cultural restraints, eating disorders, and food allergies?

There are six major food groups
1. Fruits
2. Vegetables
3. Grains
4. Protein
5. Dairy
6. Fats

• 1 cup of fruit or 100% fruit juice= 1/ 2 cup dried fruit or 1 cup fresh fruit
• low in fat, sodium, and calories
• cholesterol free
• Sources of potassium, dietary fiber, vitamin C and folate
• Potassium helps maintain healthy blood pressure
• Fiber helps reduce blood cholesterol levels
• Vitamin C helps repair tissue, helps heal cuts, and keeps teeth and gums healthy

• Any vegetable or 100% vegetable juice counts in this group
• 1 cup vegetables= 1 cup vegetable juice; 2 cups raw leafy greens; 1 cup cooked vegetables
• 5 subgroups of vegetables o Dark-green o Starchy o Red and orange o Beans and peas o Other
• Low in fat, calories and cholesterol free
• Good source of fiber, folate, Vitamin A(eye and skin health) and C (aids in iron absorption)

• Grain = wheat, rice, oats, oatmeal, barley, etc.
• Grain products= bread, pasta, grits, etc.
• 2 subgroups of grain- (1) whole [contain entire grain kernel] and (2) refined
[milled and processed]
• Make ½ of your grains whole
• 1 ounce of grains = 1 slice of bread; 1 cup cereal; ½ cup cooked rice or pasta
• Source of fiber and B vitamins (metabolism) and minerals (iron [ carries oxygen in the blood], magnesium [ building bones and releasing energy from muscles] and selenium [protects against cell oxidation] )

• Meat, poultry, seafood, beans, peas, eggs, soy, nuts, and seeds
• 1 ounce protein= 1 ounce meat, fish, or poultry; ¼ cup cooked beans; 1 egg, 1 tablespoon peanut butter; ½ ounce nuts or seed
• Supplies B vitamins, vitamin E, iron, zinc, and magnesium
• Protein is building block of: bones, muscles, skin, blood

• Fluid milk products; cheese, yogurt, butter, etc.
• 1 cup of dairy= 1 cup milk, yogurt, soymilk, 1 ½ ounces natural cheese, 2 ounces processed cheese
• Good source of calcium, potassium, vitamin D, and protein
• Calcium helps build strong bones and teeth

• Canola oil; olive oil; etc.
• Most oils contain monounsaturated and polyunsaturated fats
• Saturated fats - Have no double bonds in chemical structure and are saturated with hydrogens; often solid at room temperature; ex.
Butter
• Unsaturated fats - Have double bonds in chemical structure; often liquid at room temperature; ex. Most oils
• Trans fats= partially hydrolyzed ( hydrogens added to chemical structure) oils
• Provide essential nutrients such as essential fatty acids

• Determine the daily recommended intake of fruit, vegetables, grains, proteins and dairy you need based on the charts given at www.choosemyplate.gov

• Vitamins- Organic substance made by plants and animals
• Minerals- Inorganic substances found in soil
• Both help to maintain health
• Nutrient variability- foods will present variable nutrient levels
• Factors affecting nutrient level
– Cooking technique
– Packaging and processing
– Storage

• Serving size- amount typically served or recommended to serve
• Portion control- using serving size to make sure you do not consume an excess portion of a product to help with weight loss and management
• Balanced diet- Diet in which a variety of fruits, vegetables, grains, dairy and protein are consumed in a balanced amount

• Gluten-free
• GMO-free
• Clean Labels
• Less processed foods
• Sustainability
• Local foods
• Ancient grains
Top Nutrition Trends www.youtube.com/watch?v=zBRNgPo5dCA

• After watching this video, do you think that this
Nutritionist was right in her prediction of 2014 trends?
• Can you think of any other nutrition trends she might have missed?

Fad diet- diet that is popular for a time that is supposed to help an individual lose weight quickly
The 10 Most Famous Fad Diets of All Time
1.
South Beach Diet- control hunger by eating before you get hungry; focused on lean protein, low-fat dairy, and good carbs
2.
Weight Watchers- eat a balanced diet in moderation; local support to help
3.
Mediterranean Diet- focuses on heart-healthy fats; diet rich in seafood, nuts, fruits, vegetables, whole grains, and olive oil
4.
Zone Diet- 30% of calories from protein; 30% from fat; 40 % from carbs
5.
Atkins Diet- focuses on lean protein , healthy fat and carbs; low carb emphasis
6.
Paleo Diet- fish, lean meat, fruit, vegetables; cut out processed foods
7.
Volumetrics- eat foods that contain more water
8.
Raw Food Diet- Food cannot be cooked or heated above 116 to 118 degree F; must be raw and vegetarian
9.
NutriSystem- meals are pre-made; set amount of calories per day
10. Marobiotic Diet- whole foods along with meditation and slower paced lifestyle; fruits, whole grains, and vegetables main meal components

• How could aspects of the fad diets presented on the previous page be applied to a healthy menu option?

• Eat a balanced diet with proper caloric intake range
• Decrease portion size
• Cook at home more often
• Increase physical activity
• Decrease caloric intake

• Balance of fruits, vegetables, grains and lean protein
• Healthy cooking techniques: grilling, baking, steaming, etc.
• Low-sodium; Low-calorie; etc.
• What other ways can you think of to make a healthy menu?

Eight types of food cause about 90% of adverse reactions
1. Eggs
2. Milk
3. Shellfish
4. Peanuts
5. Tree nuts
6. Wheat (gluten)
7. Soy
8. Fish

• Consume only plant-based foods
• They avoid material made from animals as well: leather; fur; silk; wool; etc.
• Foods that are not consumed by vegans o Meat o Poultry o Fish o Eggs o Cheese o Honey

• Vegetarians eat plant-based foods mainly
• Typically do not consume eggs, fish, meat, or poultry
• Variations of different types of vegetarianism
– Lacto-Vegetarian: consumers milk and milk products
– Lacto-Ovo Vegetarian: consumes milk, milk products, and eggs
– Flexitarian (semi-vegetarian): will occasionally meat, fish and poultry consume
– Pescatarian: consumes fish
• What benefits might there be in maintaining a vegetarian diet?
• What concerns may a healthcare provider have about a vegetarian diet?

• Low sodium is defined as 140 mg per serving
• Reduce the amount of salt in diet
• Choose low sodium or reduced salt products
• Items with 400mg or more of sodium are considered high sodium foods
• Use various spices when cooking instead of salt

• When attempting to consume a low calorie diet, it is important to determine your appropriate range of calorie consumption
• Fruits and vegetables are naturally low in calories
• Read food labels and look at serving sizes to determine how many calories you will actually be consuming

• Stir-frying
• Roasting
• Grilling
• Broiling
• Baking
• Poaching
• Sautéing
• Steaming

• www.choosemyplate.gov
• www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
• www.cnpp.usda.gov/DietaryGuidelines
• www.cdc.gov/nutrition/everyone/basics/vitamins/
• www.everydayhealth.com/food/the-10-most-famous-fad-diets-of-alltime.aspx#02
• acaai.org/allergies/types/food-allergies
• www.medicinenet.com/vegetarian_and_vegan_diet/article.htm
• www.ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/
• www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCook ing/Healthier-Preparation-Methods-for-
Cooking_UCM_301484_Article.jsp