Designing A Healthful Diet

1. Designing A Healthful Diet

2. A healthful diet should always include vitamin supplements. True False

3. A healthful diet should always include vitamin supplements. True False

4. A Healthful Diet • A healthful diet is... • Adequate • Moderate • Balanced • Varied

5. A Healthful Diet is Adequate • An adequate diet provides enough energy, nutrients, fiber, and vitamins to support a person’s health. • A diet adequate in many nutrients can still be inadequate in a few nutrients.

6. A Healthful Diet is Moderate • Another key to a healthful diet is moderation. • A healthful diet contains the right amounts of foods for maintaining proper weight.

7. A Healthful Diet is Balanced • A balanced diet contains the right combinations of foods to provide the proper balance of nutrients.

8. A Healthful Diet is Varied • Variety refers to eating many different types of foods each day. • A healthful diet is not based on only one or a few types of foods.

9. Designing A Healthful Diet • The tools for designing a healthful diet may include: • Food Labels • Dietary Guidelines • Food Guide Pyramid • Diet Plans

10. Food labels are designed to assist us in planning a healthful diet True False

11. Food labels are designed to assist us in planning a healthful diet True False

12. Food Labels • The FDA requires food labels on most products. These labels must include: • A statement of identity • Net contents of the package • Ingredients list • Manufacturer’s name and address • Nutrition information (Nutrition Facts Panel)

13. Nutrition Facts Panel • The Nutrition Facts Panel contains the nutrition information required by the FDA. • This information can be used in planning a healthful diet.

14. Nutrition Facts Panel • Serving size and servings per container • Serving sizes can be used to plan appropriate amounts of food. • Standardized serving sizes allow for comparisons among similar products.

15. Nutrition Facts Panel • Calories per serving and calories from fat per serving • This information can be used to determine if a product is relatively high in fat.

16. Nutrition Facts Panel • List of nutrients • Fat (total and saturated) • Cholesterol • Sodium • Carbohydrates • Protein • Some vitamins and minerals

17. Nutrition Facts Panel • 4. Percent Daily Values (%DV) • Describes how much a serving of food contributes to your total intake of a nutrient • Based on a diet of 2,000 calories per day • Can be used to determine if a product is low or high in a particular nutrient

18. Nutrition Facts Panel • 4. Percent Daily Values (%DV) • Based on: • Reference Daily Intakes (RDI) for foods with an RDA value • Daily Reference Values (DRV) for foods without an RDA value

19. Nutrition Facts Panel • Footnote • Contains general dietary advice for all people • Must be present on all food labels • Also compares a 2,000 calorie diet with a 2,500 calorie diet

20. Dietary Guidelines • Dietary Guidelines for Americans • General advice for nutrition and health • Revised every 5 years • Most recent update was in 2005

21. www.healthierus.gov/dietaryguidelines

22. Consumer Research Create messages that will inspire individuals to seek more info Communicate scientifically accurate concepts

23. Nine FocusAreas Adequate Nutrients Within Calorie Needs Weight Management Physical Activity Food Groups To Encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety

24. Adequate Nutrients Within Calorie Needs Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit intake of saturated and trans fat, cholesterol, added sugars, salt, and alcohol DASH and FGS examples of healthy eating patterns

25. PhysicalActivity Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a health body weight Achieve physical fitness by including cardiovascular conditioning, stretching, and resistance exercises. Children and adolescents – At least 60 minutes on most, preferably all, days of the week.

26. WeightManagement To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity

27. Food Groups To Encourage • Consume sufficient amts. of fruits & vegetables while staying within energy needs • For 2000 calories: 2 cups of fruit, 2½ cups of vegetables • Choose a variety of fruits and vegetables • Consume 3 oz. equivalents of whole grains daily—at least half whole grains (rest enriched) • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products

28. Fats Consume less than 10 % of calories from saturated fatty acids, less than 300 mg/day of cholesterol and keep trans fatty acids as low as possible Total fat between 20 to 35 % with most fats from sources of PUFAs and MUFAs, such as fish, nuts, and vegetable oils Select and prepare meat, poultry, dry beans, and milk or milk products that are lean, low-fat, or fat-free Limit intake of fats and oils high in saturated and/or trans fatty acids

29. Carbohydrates Choose fiber-rich fruits, vegetables, and whole grains Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the DASH eating plan and FGS Consume sugar- and starch-containing foods and beverages less frequently to reduce caries