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Learning Objectives
1. Discuss the Dietary Guidelines for Americans with regard to adequate nutrients within kcalorie needs, weight management, physical activity, foods groups to encourage, fat, carbohydrates, sodium and potassium, alcoholic beverages, and food safety
2. Recommend ways to implement each Dietary Guideline3. Describe each food group in MyPyramid including subgroups
as appropriate4. Explain the concept of discretionary kcalories5. Gives examples of portion sizes from each food group6. Describe how MyPyramid illustrates variety, proportionality,
and moderation
Learning Objectives
7. Plan menus using MyPyramid
8. List the information required on a food label
9. Read and interpret information from the Nutrition Facts label
10. Distinguish between a nutrient claim and a health claim
11. Explain how an “A” health claim differs from those ranked “B”, “C”, or “D”
12. Discuss the relationship between portion size on food labels and portions in MyPyramid
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Dietary Recommendations &Food Guides Dietary recommendations
Discuss specific foods to eat for optimum health
Food guides Tell us the amounts of foods we need to eat to
have a nutritionally adequate diet Based on current dietary recommendations,
the nutrient content of foods, and the eating habits of the targeted population
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The Dietary Guidelines for Americans (2005) Provides science-based advice to promote
health and reduce risk for chronic diseases thru diet and physical activity
Recommendations are targeted to the general public over 2 years of age in the US
By law the Dietary Guidelines is updated every 5 years
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1. Adequate Nutrients Within Kcal Needs Meet recommended intakes within energy needs by
adopting a balanced eating pattern such as that in MyPyramid.
MyPyramid differs in important ways from common food consumption patterns in the United States. In general, MyPyramid recommends: More dark green vegetables, orange vegetables,
legumes, fruits, whole grains, and low-fat milk and milk products
Less refined grains, total fats (especially cholesterol, and saturated and trans fats), added sugar, and kcalories.
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1. Adequate Nutrients Within Kcal Needs Consume a variety of nutrient-dense foods
and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
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2. Weight Management
To maintain body weight in a healthy range, balance kcalories from foods and beverages with kcalories expended
To prevent gradual weight gain over time, make small decreases in food and beverage kcalories and increase physical activity
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3. Physical Activity
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. To reduce the risk of chronic disease in adulthood,
engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood, engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
10
3. Physical Activity
Achieve physical fitness by including: cardiovascular
conditioning stretching exercises for
flexibility resistance exercises or
calisthenics for muscle strength and endurance
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4. Food Groups to Encourage
_________________________
_________________________
_________________________
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5. Fats
Consume less than 10% of kcalories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35% of kcalories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acid, such as fish, nuts, and vegetable oils.
13
5. 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, and choose products low in such fats and oils.
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6. Carbohydrates
Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by MyPyramid.
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Whole Grains
Whole wheat Whole oats/oatmeal Whole corn Popcorn Brown rice Whole rye Bulgur Millet Quinoa Sorghum
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7. Sodium and Potassium
Consume less than 2,300 mg (about 1 teaspoon of salt) of sodium per day.
Choose and prepare foods with little salt.
Eat potassium-rich foods such as fruits and vegetables.
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8. Alcoholic Beverages
Moderation __ drinks/day for men and women
1 drink = _______beer
_______ wine
_______ distilled spirits
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9. Food Safety
To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruit and
vegetables. Meat and poultry should not be washed or rinsed.
Separate raw, cooked, and ready-to-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.
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Message: Variety In the Dietary Guidelines: Consume a variety of nutrient-dense foods and beverages within
and among the basic food groups.
In MyPyramid graphic: Color bands represent that all
food groups are needed each day for health.
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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.
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Message: ModerationIn 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.
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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.
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Additional Messages in the MyPyramid Graphic
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.
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Grains
1 ounce equivalent =
1 slice bread
1 small muffin
1 cup ready-to-eat cereal flakes
½ cup cooked rice, pasta, or cooked cereal
Make half your grain choices whole grains
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Vegetables
Subgroups
Dark green vegetables Orange vegetables Beans Starchy vegetables Other vegetables
Vegetables
1 cup vegetables =
1 cup cut-up raw or cooked
vegetables 1 cup vegetable juice 2 cups leafy salad greens
(raw)
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Milk
1 cup milk =
1 cup milk or yogurt 1-1/2 ounces natural
cheese (such as cheddar)
2 ounces processed cheese (such as American)
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Meat & Beans
1 ounce-equivalent =
1 ounce lean meat, poultry, or fish
1 egg ¼ cup cooked dry
beans or tofu 1 tablespoon peanut
butter ½ ounce nuts or seeds
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Oils
Oils provide: polyunsaturated fatty
acids monounsaturated fatty
acids vitamin E and essential fatty
acids
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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)
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Nutrient Contributions - Fruit
Food Group Major Contribution(s) *
Substantial Contribution**
Fruit Group Vitamin C Thiamin
Vitamin B6
Folate
Magnesium
Copper
Potassium
Carbohydrate
Fiber * Major Contribution means that the food group or subgroup provides more of the nutrient than any other single food group, averaged over all calorie levels. When 2 food groups of subgroups provide equal amounts, it is noted as a tie.** Substantial Contribution means that the food group or subgroup provides 10% or more of the total amount of the nutrient in the food patterns, averaged over all calorie levels.
Source: 2005 Report of the Dietary Guidelines Advisory Committee.
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Nutrient Contributions - Vegetables
Vegetable Group Vitamin A Vitamin E
Vitamin C
Thiamin
Niacin
Vitamin B6
Folate
Calcium
Phosphorus
Magnesium
Iron
Zinc
Copper
Carbohydrate
Fiber
Alpha-linolenic acid
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Nutrient Contributions – Vegetables (cont’d)
Vegetable Subgroups
Dark Green Vegetables
Vitamin A
Vitamin C
Orange Vegetables
Vitamin A
Legumes Folate
Copper
Fiber
Vitamin B6
Copper
Other Vegetables Vitamin C
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Nutrient Contributions – Grains
Grain Group Thiamin Vitamin A
Folate Riboflavin
Magnesium Niacin
Iron Vitamin B6
Copper Vitamin B12
Carbohydrate Calcium
Fiber Phosphorus
Zinc
Potassium
Protein
Linoleic acid
Alpha-linolenic acid
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Nutrient Contributions – Grains (cont’d)
Grain Subgroups
Whole Grains Folate (tie) Thiamin
Magnesium Riboflavin
Iron Niacin
Copper Vitamin B6
Carbohydrate (tie) Vitamin B12
Fiber Phosphorus
Zinc
Protein
Enriched Grains Folate (tie) Riboflavin
Thiamin Niacin
Carbohydrate (tie) Iron
Copper
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Nutrient Contributions – Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
Niacin Vitamin E
Vitamin B6 Thiamin
Zinc Riboflavin
Protein Vitamin B12
Phosphorus
Magnesium
Iron
Copper
Potassium
Linoleic acid
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Nutrient Contributions – Milk
Milk Group Riboflavin Vitamin A
Vitamin B12 Thiamin
Calcium Vitamin B6
Phosphorus Magnesium
Zinc
Potassium
Carbohydrate
Protein
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Nutrient Contributions – Oil and soft margarine
Oils and soft margarines
Vitamin E
Linoleic acid
Alpha-linolenic acid
44
Focus on fruitsFocus on fruits
Vary your veggiesVary your veggies
Get your calcium-rich foodsGet your calcium-rich foods
Make half your grains wholeMake half your grains whole
Go lean with proteinGo lean with protein
Know the limits on fats, salt, and sugarsKnow the limits on fats, salt, and sugars
Key food group messages from the Dietary Guidelines and MyPyramid:
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Planning Menus Using MyPyramid
1. Does a day’s menu on the average provide at least the number of servings required from each of the major food groups for a 2000-kcalorie diet?
2. Are most of the menu items nutrient-dense (without solid fat or sugars added)?
3. Does the menu have whole-grain breads, etc. at each meal?
4. Are most meat and poultry items lean?5. Are fish, beans, and other meat alternates available?6. Does the menu include servings from each of the
vegetable subgroups: dark orange, green, beans, starchy, and other?
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Planning Menus Using MyPyramid (cont’d)7. Do most veggies and fruits have their skins
and seeds?
8. Are there more choices for fresh, canned, or dried fruit than for fruit juices?
9. Are low-fat or fat-free milk and other dairy choices available?
10. Are the fruit juices 100% juice?
Planning Menus Using MyPyramid (cont’d)11. Are foods (especially desserts) high in fat,
sugar, and/or sodium balanced with choices lower in these nutrients?
12. Is a soft margarine available that does not contain trans fat?
13. Are unsweetened beverages available?
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Food Labels
Required on Labels:
Food Name
Ingredient List
Net weight
Name and address of manufacturer
Nutrition Facts
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Nutrition Facts
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.
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Nutrient Content Claims
Claims on food labels about the nutrient composition of a food
Regulated by the FDA Examples:
Low calorie – 40 kcal or less
Low fat – 3 grams or less of fat
High in….. – 20% or more of Daily Value
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Health Claims
Claims on food labels that state certain foods or food substances – as part of an overall healthy diet – may reduce the risk of certain diseases. Must be approved by FDA.
Example: “Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.” (An “A” claim)This claim may be put on foods that meet the criteria for low sodium (140 mg sodium or less).
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Portion Size Comparisons
Portion sizes in the Food Guide Pyramid do not always match the serving sizes on food labels. Food labels allow consumers to compare the nutrients in two products.
Portion sizes in the US have been steadily increasing.
Hot Topic: Quack, Quack!
How to recognize quacks: Their products make claims such as “quick,
effortless” or effective cure-all They use dubious diagnostic tests such as
hair analysis to detect nutritional deficiencies They rely on testimonials rather than science They use food as medicine
How to Recognize Quacks (cont’d)
They often lack credentials They seem more like sales people than
medical professionals They offer simple answers to complex
problems They make dramatic statements that are
refuted by reputable scientific organizations Their theories are not found in medical
journals using a peer-review process but are written in books for the lay public
Registered Dietitians
A registered dietitian is a food and nutrition expert who has met academic and professional requirements including: Bachelor's degree with course work approved by
ADA's Commission on Accreditation for Dietetics Education. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry
Complete an accredited, supervised, experiential practice program of at least 1200 hours
Pass a national examination Complete continuing professional educational
requirements to maintain registration