healthy diets, dietary guidelines, mypyramid, and more
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Healthy Diets, Dietary Guidelines, MyPyramid, and More. Unit 6. Achieving balance between good taste and good for you. Healthy Eating. Characteristics of Healthful Diets. Healthful diets share three characteristics: adequacy, variety, and balance Healthful diets can come in many forms. - PowerPoint PPT PresentationTRANSCRIPT
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Judith E. Brown
Prof. Albia Dugger • Miami-Dade College
www.cengage.com/nutrition/brown
Healthy Diets, Dietary Guidelines, MyPyramid, and More
Unit 6
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Healthy Eating
• Achieving balance between good taste and good for you
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Characteristics of Healthful Diets
• Healthful diets share three characteristics: adequacy, variety, and balance
• Healthful diets can come in many forms
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Healthful Diets
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Key Terms
• Adequate diets• Consist of foods that together supply sufficient
protein, vitamins, and minerals• Have enough calories to meet a person’s need for
energy and maintain a healthy body weight
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Key Terms
• Essential nutrients• Substances the body requires for normal growth
and health but cannot manufacture in sufficient amounts
• Must be obtained from the diet in amounts corresponding to RDAs and AIs
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Variety
• The essential nutrient and phytochemical contents of foods differ
• Consuming a variety of foods from each basic group increases the probability of obtaining enough nutrients
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Key Terms
• Balanced diet• Provides neither too much nor too little of calories,
nutrients, and other components of food such as fat, sugar, and fiber
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Key Terms
• Macronutrients• The group name for the energy-yielding nutrients
of carbohydrate, protein, and fat• Needed in relatively large amounts in our daily
diet
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AMDRs
• Acceptable Macronutrient Distribution Ranges (AMDRs)• Guidelines for balanced intake of macronutrients• % total caloric intake that should consist of
carbohydrate, protein, and fat • % total caloric intake for added sugars and
essential fatty acids (linoleic and linolenic acids)• Reduce saturated and trans fats as much as
possible
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Key Terms
• Saturated fats• Fats that tend to raise blood cholesterol levels
and risk for heart disease• Solid at room temperature• Found primarily in animal products such as meat,
butter, and cheese
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Key Terms
• Trans fat• A type of unsaturated fat present in hydrogenated
oils, shortening, margarine, pastries, and some cooking oils that increases the risk of heart disease
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AMDRs and Average Adult Intake
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How Balanced is the American Diet?
• Americans consume too much fat and added sugars; and too little of essential fatty acids
• American diet is too high in calories and too low in fruits, vegetables, and whole grains
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Guides to Healthy Diets
• Many nations have free, science-based, health guidelines with recommendations for dietary intake and physical activity• US guidelines: Dietary Guidelines for Americans• How-to guide for consumers: MyPyramid
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National Guidelines
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Dietary Guidelines for Americans
• Science-based guidelines to promote health and reduce risk for major chronic disease• 9 “Focus Areas”• 23 “Key Recommendations”
• Stresses consumption of nutrient-dense foods, balancing caloric intake and output, and increasing physical activity
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Dietary Guidelines for Americans
• DGAs are updated every five years
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Focus Areas and Key Recommendations
• Guidelines on:• Adequate nutrients within calorie needs• Weight management• Physical activity• Food groups to encourage• Fats and carbohydrates• Sodium and potassium• Alcoholic beverages• Food safety
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Implementing Dietary Guidelines
• MyPyramid Food Guide• Food selection and physical activity
• DASH Eating Plan• Dietary Approaches to Stop Hypertension• Dietary intake only
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MyPyramid Food Guide
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What’s in MyPyramid?
• Recommendations for daily food choices and food amounts for healthy diets• 5 specific food groups• Lean meats and fish prepared without fats• Vegetables prepared without butter/margarine• No added sugar• Low-fat dairy products and nonfat milk
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MyPyramid.gov
• MyPyramid Menu Planner• Based on your food preferences
• MyPyramid Plan• Based on age, sex, weight, height, activity level
• MyPyramid for Kids• Resources for elementary ages
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MyPyramid Plan
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MyPyramid Plan
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MyPyramid For Professionals
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MyPyramid.gov cont.
• Tips & Resources• Food groups, physical activity, eating out
• Inside the Pyramid• Explains food groups, measures, discretionary
calories, physical activity
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MyPyramid.gov cont.
• MyPyramid for Pregnant and Breastfeeding Mothers• Track, evaluate, and plan dietary changes
• MyPyramid Tracker• Dietary and physical activity assessments
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MyPyramid Food Measurements
• MyPyramid uses measurements in cups, teaspoons, and ounces
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Limitations of MyPyramid
• Inaccessible to people who do not use the internet
• Does not address infant, therapeutic, or vegetarian diets
• May not correspond to food preferences
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The DASH Diet
• Helps control mild/moderate hypertension• Good for cancer, osteoporosis, heart disease• Limits fats, red meats, sweets, sugary drinks
• Hypertension (high blood pressure)• Blood pressure inside blood vessel walls that
typically exceeds 140/90 mm Hg
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The DASH Eating Plan
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The Mediterranean Diet
• Based on diets in Greece and southern Italy• Restricts red meat, sweets, cholesterol• Includes wine with meals
• Associated with lower risks of heart disease, stroke, some cancers, and overall mortality
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The Mediterranean Pyramid
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Portion Distortion
• Food portion sizes are expanding
• Large portions served in homes, restaurants, bakeries, and in packaged foods contribute to the problem of estimating portion sizes
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Portion Distortion
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Supersized Americans
• Rising obesity rates are related to increasing portion sizes
• Supersizing fast food can triple calories• Supersized cheeseburger, fries and shake
provide more calories than most people need in a day (~2,200 calories)
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Should We Label Fast Food Calories?
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Eating Right When Eating Out
• Foods eaten away from home generally have lower nutrition, higher fat
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Staying on Track
• When eating out:• Avoid impulse ordering• Decide what to eat
before going in
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Fast Food: Fat and Calories
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Fast Foods: Old and New
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The Slow Food Movement
• “Slow Food USA”• Movement away from fast and processed foods,
and toward sustainable, eco-friendly agriculture and locally grown foods
• Connects healthy eating with a slower, more harmonious rhythm of life
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The Slow Food Movement
• The urban garden
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Don’t Know How to Cook?
• Learn by:• Using recipes on food
packages• Take a community
education course• Find recipes online or in
a basic cookbook
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Bon Appétit!
• “Enjoy your meals”• The best diets are those that keep us healthy and
enhance our sense of enjoyment