Chapter 2 Healthy DIET PDF

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Chapter 2 Healthy DIET...

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CHAPTER 2 HEALTHY DIET Objectives: Identify the primary characteristics of a healthy diet Define processed food, and to describe how minimally processed foods might contribute to a healthy diet. Define nutrient and energy density and describe why it is necessary to consider these factors when making food selections Identify the key excesses and inadequacies of the current average American diet List the core recommendations of the Dietary Guidelines for Americans and discuss the significant changes that have occurred in the dietary recommendations to Americans over time Describe how the USDA’s MyPlate and the associated My Daily Food Plan can be used to design a healthy diet Explain what characteristics of a healthy diet are common throughout the world Identify the information that is required on food labels, and describe how this information can be used to select healthier foods Identify the types of claims that can be made on food labels and discuss how their use is regulated by the FDA Healthy Diet Definition An eating pattern that promotes health and reduces the risk of chronic disease 4 Characteristics of a Healthy Diet

1. Moderation don’t over-indulge in any one type of food or in potentially harmful foods 2. Adequacy consume adequate amounts that provide sufficient calories and essential nutrients to maintain & promote optimal health 3. Balance consume the right proportions of foods from each food group consume the right mix of macronutrients consume the right amounts of calories, vitamins and minerals 4. Variety mix it up within food groups eat a rainbow to “hit” all essential nutrients and phytochemicals avoid the buildup of toxins associated with any one food Healthy Diets Emphasize Nutrient-Dense Foods over Energy-Dense Foods

Nutrient-Dense Foods high in healthy nutrients relative to the number of calories per serving “nutritious” Energy-Dense Foods high calories per serving usually not very nutritious (“empty calories”) Which Foods tend to Be Nutrient-Dense? Look for unprocessed foods: Little or no saturated fat, sodium and added sugars Look for foods that are rainbow-colored Most nutrient-poor “junk” food tends to be beige

Examples of nutrient-dense foods include: vegetables fruits whole grains seafood eggs beans and peas unsalted nuts and seeds fat-free and low-fat dairy lean meats and poultry What types of Food Tend to Be Energy-Dense? Energy density (a.k.a. calorie-density) Refers to the number of calories in a portion of food divided by the food’s weight in grams •

Example: 107 calories in 20 grams of potato chips

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Energy density: 107/20 = 5.4 cal/g

Energy-dense foods tend to be: Foods with high fat, sugar and alcohol content •

Especially fat, which has 9 kcal/g

Foods with relatively low fluid (water) and fiber content •

Water dilutes the calories

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Fiber has no calories

For an equal number of calories, portion size decreases as energy-density increases

The water* and fat content of foods is the primary factor that determines energy density

Nutrient dense and energy dense tend to be mutually exclusive: Most energy-dense foods are NOT also nutrient-dense and vice versa E.g. fast food is energy dense but nutrient poor E.g. vegetables are nutrient-rich but realtively low in calories There are a few exceptions to this rule For example nuts are both nutrient-dense and energy-dense The Standard American Diet

To address SAD, the government issues Dietary Guidelines for Americans (DGAs)

DGAs are issued by the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) https://www.dietaryguidelines.gov/ https://health.gov/dietaryguidelines/2015/guidelines/ DGAs are updated every 5 years since 1980 DGAs are evidence-based translate science into food-based guidance Dietary Guidelines for Americans (DGAs) Intended audience (to be USED by): Policymakers Nutrition and health professionals Businesses, schools, community groups, media, the food industry, and state and local governments NOT by the general population Main PURPOSE: to help the intended audience to Inform the development of federal food, nutrition, and health policies and programs •

e.g. through USDA’s National School Lunch Program

Help the general population (Americans) make healthy choices and prevent chronic diseases •

e.g. through food labels

2015 Dietary Guidelines for Americans (DGA) Overview Five overarching guidelines to steer population toward a healthy eating pattern 2015 edition focuses more on eating patterns than individual food groups or dietary components. Followed by key recommendations which: Specify foods that a healthy eating pattern includes Nutrients that a healthy eating pattern limits The DGA of 2015-2020 has 5 Guidelines

1. Follow a healthy eating pattern across the lifespan 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats and reduce sodium intake 4. Shift to healthier food and beverage choices 5. Support healthy eating patterns for all DGA 2015-2020 Specifies which foods we should eat and which foods we should avoid

DGA 2015-202 Encourages Small Shifts towards Nutrient-Dense Foods

MyPlate Daily Checklist at ChooseMyPlate.gov is a useful online tool to help you decide on the portion sizes of various foods

A healthy eating pattern includes:

A healthy eating pattern limits:

DGA 2015-2020: Key NEW Recommendations

Consume < 10% of calories per day from saturated fats trans-fats no longer GRAS (Generally Recognized As Safe); banned as of June 2015 manufactures have 3 years to comply Consume < 2300 mg per day of sodium...