What are Calories?
 Way
food scientists measure food energy
 Kilocalorie – the amount of heat energy
necessary to raise the temperature of a
kilogram (1 liter) of water 1 degree Celsius
– aka calorie
Sources of Calories
– 4 per gram
 Protein – 4 per gram
 Fat – 9 per gram
 Alcohol – 7 per gram
 Carbohydrates
Essential Nutrients
 Carbohydrates
 Protein
 Fats
 Vitamins
 Minerals
 Water
Carbohydrates





Provides energy
4 calories per gram (size of a
small paper clip)
Simple Carbs
Refined sugars
Contain no other nutrients –
proteins, vitamins, minerals, or
fiber
Broken down quickly – mostly
in small intestines





Complex Carbs
Broken down slowly
Slows down digestion – less
hungry
Eating proper amount provides
energy for body
Carbs have less calories gram
for gram than dietary fats
Human bodies must convert
glucose to fats – which in the
process causes most of the
calories to be lost
Benefits of
Complex Carbohydrates






Reduce risk of colon cancer
Reduce energy consumption – helps with weight
control
Reduce risk of heart and artery disease
Promote feeling of fullness
Prevent bacterial infections
Keep muscles of digestive tract healthy
Protein
 Builds
and repairs the body
 4 calories per gram
Fats
 Stored
energy
 9 calories per gram
 Saturated, polyunsaturated, and
monounsaturated fats
Vitamins
 Regulates
body functions
 Should come from diet
 No calories or energy value
Minerals
 act
to build and regulate the body's tissues
and organs, bones and muscles
 No calories or energy value
Water
 Helps
regulate body temperature
 8 glasses per day
 Increase with physical activity
 No calories or energy value
Where calories should come
from:
 50-60%
from carbohydrates
 12-15% protein
 less than 30% from fat
Types of energy
Protein – gives body energy in same way as
carbs – no advantage over carbs
 Fats – cause problems
 Carbs – preferred energy souce

Body’s use of “fuels”

Uses mix of carbohydrates (glucose), fatty acids, and
amino acids (protein) for energy.
 During rest: ½ from fats ½ from carbs
 Physical activity: mostly glucose – sends energy
throughout body – leads to use of fat and protein
 A high carb diet can triple an athlete’s endurance
 High fat diet: 57 minutes of maximum endurance
 Normal mixed diet: 114 minutes of maximum endurance
 High carb diet: 167 minutes of maximum endurance
MyPyramid
USDA’s New
Food Guidance System
United States Department of Agriculture
Center for Nutrition Policy & Promotion
What does the
2005 Pyramid tells us?
Anatomy of My Pyramid
Activity = by the steps and the person climbing them, the importance of daily physical activity.
Moderation = the narrowing of each food group from bottom to top. The wider base stands for foods
with little or no solid fats or added sugars. These should be selected more often. The narrower
top area stands for foods containing more added sugars and solid fats. The more active you are,
the more of these foods can fit into your diet.
Personalization = the person on the steps, the slogan, and the URL. Find the kinds of amounts of
food to eat each day at MyPyramid.gov.
Proportionality = the different widths of the food group bands. The widths suggest how much food a
person should choose from each group. The widths are just a general guide, not exact
proportions. Check the Web site for how much is right for you.
Variety = symbolized by the 6 color bands representing the 5 food groups of the
Pyramid and oils. Foods from all groups are needed each day for good health.
Gradual Improvement = encouraged by the slogan. It suggests that individuals can
benefit from taking small steps to improve their diet and lifestyle each day.
Message: Physical Activity
In the Dietary Guidelines:
 Engage in regular physical activity and reduce
sedentary activities to promote health, psychological
well-being, and a healthy body weight.
In MyPyramid graphic:
 Steps and person on them
symbolize that physical activity
should be a part of
everyday healthy living.
Message: Moderation
In the Dietary Guidelines:
 Limit intake of saturated and trans fats, and choose
products low in these fats.
 Make choices of meat, poultry, dry beans, and milk
products that are lean, low-fat, or fat-free.
 Choose and prepare foods and beverages with little added
sugars or calorie sweeteners.
In MyPyramid graphic:
 Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods.
Additional Messages in the
MyPyramid Graphic
To foster implementation
Personalization:
 The name “MyPyramid” suggests an
individual approach.
 The person climbing the steps
mentally links each viewer to
the image.
Gradual Improvement:
 The slogan “Steps to a Healthier You” suggests that
improvement should happen in stages, over time.
Message: Proportionality
In the Dietary Guidelines:
 Adopt a balanced eating pattern.



Sufficient amount of fruits and vegetables,
3 or more ounce equivalents of whole-grain products per day
3 cup equivalents per day of fat-free or low-fat milk or milk
products.
In MyPyramid graphic:
 Differing widths of the color bands
suggest about how much food
should be eaten from each group.
Message: Variety
Final Graphic Design
Activity
Proportionality
Moderation
Variety
Personalization
Gradual
Improvement
Key food group messages from the
Dietary Guidelines and MyPyramid:
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.
Pyramid Power
Milk, Yogurt, & Cheese Group
Choose Often
Choose Sometimes
Choose Rarely
Skim & 1% lowfat milk
2% lowfat milk
Whole Milk
Products made with skim &
1% low fat milk
Products made with 2%
lowfat milk
Products made with whole
milk
Cheeses with 2 or fewer
grams of fat per ounce
Cheeses with 3 to 5 grams
of fat per ounce
Cheeses with more than 5
grams of fat per ounce
Frozen dairy desserts with 2 Frozen dairy desserts with 3
grams of fat or less per item to 5 grams of fat or less per
or per ½ cup serving
item or per ½ cup serving
Frozen dairy desserts with
more than 5 grams of fat or
less per item or per ½ cup
serving
Pyramid Power
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts
Choose Often
Choose Sometimes
Choose Rarely
Beef: Eye of Round, top
round
Beef: Tip or bottom round,
sirloin, chuck arm pot roast,
top loin, tenderloin, flank, tbone steak
Beef: Porterhouse steak,
brisket, chuck blade roast,
rib-eye, ribs, ground beef,
liver, corned beef, pastrami,
bologna, salami, frankfurts
Chicken breast w/o skin:
turkey breast or leg: turkey
wing w/o skin: ground
turkey w/o skin
Chicken breast with skin:
chicken leg, thigh, or wing
w/o skin: turkey wing with
skin
Chicken leg, thigh, or wing
with skin: chicken liver:
ground turkey with skin;
duck & goose
Poultry cold cuts with up to
1 gram of fat per ounce
Poultry cold cuts with 2
grams of fat per ounce
Poultry cold cuts with 3 or
more grams of fat per ounce
All dried beans, peas &
lentils
Soybeans, tofu
Nuts, peanuts, & other nut
butters
Egg whites
Egg substitutes
Whole eggs or yolks
All fresh fish & shellfish:
canned fish, water-packed,
drained
Smoked fish: canned fish,
oil packed, drained
Pyramid Power
Vegetable Group
Choose Often
Choose Sometimes
Choose Rarely
Fresh vegetables or frozen
vegetables without sauce
Canned vegetables,
vegetable juices
Frozen vegetables in sauce
Pyramid Power
Fruit Group
Choose Often
Choose Sometimes
Choose Rarely
All fresh fruit (except
avocado & olives)
Dried fruit, fruit juices,
canned fruit in its own juice
Avocado & olives
Unsweetened applesauce
Sweetened applesauce
Pyramid Power
Bread, Cereal, Rice & Pasta Group
Choose Often
Choose Sometimes
Choose Rarely
Bread, Bagels, Pita
Egg breads: French toast:
Pancakes: Waffles
Bread Stuffing: Croissants
Muffins, biscuits, or rolls
with 2 or fewer grams of fat
Muffins, biscuits, or rolls
with 2 to 4 grams of fat
Muffins, biscuits, or rolls
with more than 4 grams of
fat
Unbuttered air-popped
popcorn, pretzels, rice
cakes, bread sticks
Oil popped and/or buttered
popcorn
Crackers with 1 gram or
less of fat per ½ ounce
Crackers with 2 grams or
less of fat per ½ ounce
Cold cereals with 2 or fewer
grams of fat & 6 or fewer
grams of sugar per serving:
Hot Cereals
Cold cereal high in sugar or
fat
Pasta
Egg Noodles
Corn Tortillas
Flour Tortillas
Crackers with 3 or more
grams of fat per ½ ounce
Dietary Guidelines
Weight Management
 2005
 Balance
calories from food and beverages
w/ calories expended.
 Follow USDA Food Guide for appropriate
calorie requirements based on age and
physical activity levels.
Dietary Guidelines
Adequate Nutrients
 Consume
a variety of nutrient dense foods
and beverages. Follow a balanced eating
pattern such as USDA Food Guide or
DASH eating plan
The
DASH Diet for Control of High Blood Pressure
Food group
Daily
Servings
Nutritional Benefit
Low-fat or fat-free
dairy
2-3
Calcium, potassium, magnesium
and protein
Vegetables
4-5
Potassium, magnesium and fiber
Fruits
4-5
Potassium, magnesium and fiber
Grains and grain
products
7-8
Carbohydrates and fiber
Meat, Poultry and
fish
2 or fewer
Protein and magnesium
Nuts, seeds and
beans
4-5 per
week
Magnesium, potassium, protein
and fiber
Fats and oils**
2-3
Sweets
5 per week
This applies to added fat; all
other food choices should be
low-fat
Make these treats low-fat
whenever possible
Dietary Guidelines
Food Group to Encourage

2 cups fruit
 2 ½ veggies, Consume enough fruits and
veggies while staying w/i energy needs.
 At least ½ of grains should be whole grain at
least 3 oz.
 3 cups of milk fat-free, low-fat or equivalent.
Dietary Guidelines
Fat
total fat between 20 – 35 % of
calories w/ most fats coming from
polyunsaturated and monounsaturated
fats.
 Keep
Dietary Guidelines
Salt
 Consume
< 2,300 mg include potassiumrich foods such as fruits and vegetables.
Dietary Guidelines
Sugar
 Choose
and prepare food with little added
sugar or caloric sweeteners
Dietary Guidelines
Physical Activity

Engage in activity, 30 minutes a day on most
days of the week. To manage weight, engage in
activity 60 minutes a day on most days of the
week of moderate or vigorous activity w/o
exceeding calorie intake requirements
Dietary Guidelines
Food Safety


Clean hands, surfaces and produce. Meat and poultry
should not be washed or rinsed
Avoided raw unpasteurized milk or products made from
unpasteurized milk, raw or partially raw cooked eggs or
food containing raw or undercooked eggs, meat, poultry,
unpasteurized juices or raw sprouts.
--2005-MyPyramid
Reasons for Revising—
Updating the Science

To ensure that the guidance reflects the latest
nutrition science
 New nutrient standards—DRI
 New Dietary Guidelines
 Food consumption and composition data
Developing Food Intake Patterns
1.
2.
3.
•
•
4.
Determine calorie needs
Set nutrient goals
Calculate nutrient profiles for each food group,
based on
Nutrient content of foods in group
Food consumption
Construct food patterns that meet goals
Determine Calorie Needs
Estimated Energy Requirements* for males
3400
3200
3000
2800
ACTIVE
Calories
2600
2400
2200
2000
SEDENTARY
1800
1600
1400
1200
1000
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 20 25 30 35 40 45 50 55 60 65 70 75 80
Age
*From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient Report
Construct Food Intake Patterns




Establish initial amount from each food group
Compare resulting nutrient content to nutritional goals
Change amounts from food groups stepwise
 Identify groups or subgroups that are the most
feasible nutrient sources
 Check amounts recommended against typical
consumption
Remaining calories after nutrient needs were met were
identified as “discretionary calories”
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 or
items that contain added sugars
 Add oil, fat, or sugar to foods
 Consume alcohol (for those who consume
alcohol)
Daily Amounts
in cups or ounces
Implementation




Implementation is the
challenge ahead.
Health/education
professionals are vital
for success.
It will be an ongoing
process.
Working together, we
can help Americans to
be healthier.
Convenience Foods
What are convenience foods?
Convenience Foods
Convenience Foods

What is a convenience food?

Pre- packed frozen entrées

TV dinners

Boxed meals, add meat

Fast Foods – Drive Thru

Carry out

Order & Pick up
Convenience Foods

Cons


2 x’s more sodium than if food was made from
scratch
Less nutritionally beneficial ingredients (added
sugars and preservatives)
Convenience Foods

Pros



Allow for quality “family” time for working parents
Variety
Ease & quick to prepare
Increased Access to Fast Food
Fast food, late 1930’s w/ Carl’s, McDonald’s and
Burger King
 1940’s Wendy’s, KFC, Taco Bell, etc
 Easy to find
 Easy for working parents to depend on
 Fast food, obesity has been on the rise
 65% of fast food business is drive-through
 “For every 6 seconds saved at the drive through,
sales increase by 1 %.” Per McD’s Jack Greenberg

Required on all Labels







Name
Net weight or net contents
Artificial coloring, flavoring, preservatives
Name & address of production
style/product description
Special info affecting those with health problems
List of ingredients – most to least
Notes to know
 Ingredients
largest to smallest
 % of daily value based on 2000 calorie
diet (indicated in one serving)
 Total sodium intake < 2300 mg per day
 Nutritional facts required when claims
made
Label Conformity
 Serving
or portion sizes
 Servings or portions per container
 Calories from fat per serving
 % DV – fat, cholesterol, sodium, total
carbohydrate
 % Vit A, C, calcium & iron
 % DV based on a 2,000 or 2,500 cal diet
Labels & Nutritional claims






Low in – can be eaten
frequently w/o
exceeding
recommended
amount
Cal – 40 or less
Fat – 3 g or less
Sat fat – < 1 g
Cholesterol - <20mg
Sodium - <140 mg

Reduced, less, or
fewer - > 25% less of
something than a
comparison food
 Light – reduced by >
1/3 regular product
 Good source of – 1019% DV for a nutrient
 High source of fiber > 20% DV fiber
Label-Ease Step 1

Make a fist
 Raise one finger for each nutrient Calcium
Fiber
Protein
Iron
Vitamin A
Vitamin C
that has 10% or more listed for % DV
Label-Ease Step 2
 Fingers
from step one should be up
 Choose to focus on fat grams or calories
 For fat, put one finger down if % DV is >
10%
 For calories, put one finger down if total
calories > 200 per serving
Label-Ease Score
Nutrient-plus food – at
least one finger
remaining
 Nutrient-minus food –
no fingers up

Serving Size 1 bar (43 g)
Amount Per Serving
%DV
*
Total Calories 230
Calories from Fat 120
Total Fat 13 g
Saturated Fat 9 g
20%
45%
Trans Fat 0 g
Cholesterol 10 mg
3%
Sodium 40 mg
2%
Total Carbohydrate 25 g
8%
Dietary Fiber 1 g
4%
Sugars 22 g
Protein 3 g
</TD
Vitamin A
0%
Vitamin C
0%
Calcium
8%
Iron
2%
Porti n Dist rtion
o
o

“Bigger is Better”
Need to get your money’s worth when eating out

Example



Serving of juice = 4 oz.
Bottles in a vending machine = 16 oz.
• 4 servings in one bottle – consumed in one seating
Bagel

20 Years Ago


3 inch diameter
140 calories

Today
 6 inch diameter
 350 calories
Cheeseburger

20 Years Ago

333 calories

Today
 590 calories
Check this out
7 Ways to Help Cure Portion distortion
1.
2.
3.
4.
5.
6.
7.
Eat portions the size of a small fist
Watch out for inflation
Snack before dinner
Split the entrée
Think small
Don’t serve from the table
Beware of eating in front of the TV
Liquid Calories

Where do they come from?





Pop
Juice
Sports Drinks
Fruit Drinks
Sweetened teas
* All calories count!
Orange Juice

4 oz. serving

60 calories

16 oz bottle

240 calories
The average high student will
drink the equivalent of 4 cans of
pop in a day
Can of pop = 150 calories
x 4 cans a day
600 additional calories
x 7 days week
4,200 additional calories
The average high student will
drink the equivalent of 4 cans of
pop in a day
Can of pop = 150 calories
x 4 cans a day
600 additional calories
x 7 a week
4,200 additional calories
x 52 weeks in a year
?
The average high student will
drink the equivalent of 28 cans
of pop in a week
4,200 calories a week
The year total is
218,400 calories =
62.4 lbs a year
3,500
calories to
gain a 1
pound
4 Common high-risk
diagnoses

Obesity
 Diabetes (Type II)
 High Blood Pressure
 Hyperlipidemia
* A direct correlation to poor diet choices,
genetics and environment.
Early 90’s patterns of risk factors in children
started rising upward.
Obesity







BMI > 85 to 95 percentile (Adult 25 to 30)
Begins commonly at 5 – 6 years old
Studies show a children who is obese between the
ages 10 to 13 has a 80 % chance of being an
obese adult
16 to 33 % children are obese in the US
2/3 of adults in the US
Obesity is one of the medical conditions that is
easy diagnose but difficult to treat
$100 billion annually
Diabetes





Was the disease of 50 to 60 years old,
NOW effects kids as years as 6.
Hispanic & African-Americans 2:1
1:3 in the US born in 2000 are at risk
5.9 million unaware
1990 to 1998 - 33% increase
High Blood Pressure

58 million, 6 and older, or 1 in 5
 1/3 are unaware
 120/80 is normal for teens & adults
 Diagnosis is tricky, no outward symptoms.
Three reading to make a average base line
reading for a child.
Hyperlipidemia

Related to food choices, lifestyle, physical
inactivity, genetics, and obesity
 Lead to heart disease
 HDL levels >/= 35
 Triglycerides >/= 150
Tips to eating out








Pass on the bread or tortilla chips
Hold the cheese and mayo, 100 calories
Ask for ½ of the entrée to be boxed to go
prior to serving
Salad dressing on side, dip each bite
Ask for foods to be cooked with less fat
Choose meats that are grilled, baked or
broiled
Avoid cheese or cream sauces
Share
Tips for Fast Food






Order a kid’s meal
Grilled sandwich
Skip the cheese and mayo
Skip the fries, add fruit or salad
Avoid regular soda, fruit punch or lemonade
Use salad dressing sparingly – the big
packets of dressing is almost 3 servings
compared to a bottle used at home
Improving Physical Activity

1 in 3 do not participate n a regular vigorous
activity
 Regular participate drops from 73 % of
freshman to 61 % of seniors.
 ½ not enrolled in PE, 29 % attend daily PE
 Contributed to the 100 % increase in
childhood obesity since 1980
Manage weight, balance food
intake with exercise output
Evaluating Nutrition Information
 Who
said it?
 Motivation for the individual giving the
information
 What is said?
Sources of Reliable Nutrition
Education
 Reputable
Scientific Journals
 Reputable Scientific Organizations
 Research/Public Information Agencies
 Government Agencies
 Registered Dieticians
 People with advanced degrees in HUMAN
NUTRITION from a reputable university
Serving Size Quiz
What does a serving size look like?
QUIZ: What Makes a Serving?
 A huge bag of Ruffles is helping you get
through your science homework. You
polish off about ½ a bag or 50 chips.
How many servings of chips have you
just eaten?
A. 1
B. 2 1/2
C. 5
The Answer: C
 An
official serving of Ruffles is one ounce,
which is about 10 chips. Half a bag is 5
servings.
QUIZ: What Makes a Serving?
One serving of steak is about as big as:
A. A deck of cards
B. A Howie Day CD
with case
c. A paperback book

The Answer: A
 An
official serving of steak is three ounces
or about as big as a deck of cards. A
typical slab you would get at a steak
house would be five times that size.
QUIZ: What Makes a Serving?

A.
B.
C.
According to the label on a package of
Oreos, one serving has 100 calories and
five grams of fat. How many cookies are
in a serving?
1
2
3
The Answer: B
 An
official serving of Oreos is 2 cookies.
But who can stop at just 2?
QUIZ: What Makes a Serving?

A.
B.
C.
The label on your favorite brand of
ultrasinful ice cream says that one
serving has a killer 300 calories and 15
grams of fat. How many scoops are in
one serving?
3
2
1
Answer: C
 One
cup.
official serving is one scoop, just ½ a
QUIZ: What Makes a Serving?

A.
B.
C.
One “official” serving of french fries
contains 3 ounces. How many servings
are in a McDonald’s Super Size french
fries?
1
2
3
Answer: C
 A Super
Size order of french fries contains
three official servings, adding up to 540
calories.
QUIZ: What Makes a Serving?

A.
B.
C.
A 7-Eleven Double Gulp contains how
many servings of soda?
2
4
8
Answer: C
 A Double
Gulp has eight servings, more
than enough to quench the thirst of a large
family. A can of soda contains 1 ½
servings.
Be physically active each day
THE
END