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Lecture 2 Dr. Obaidur Rahman NSU

Lecture 2 Dr. Obaidur Rahman NSU. A Healthful Diet. A healthful diet provides the proper combination of energy and nutrients . A healthful diet has four characteristics: Adequate Moderate Balanced Varied. A Healthful Diet Is Adequate.

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Lecture 2 Dr. Obaidur Rahman NSU

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  1. Lecture 2 Dr. ObaidurRahman NSU

  2. A Healthful Diet • A healthful diet provides the proper combination of energy and nutrients. • A healthful diet has four characteristics: • Adequate • Moderate • Balanced • Varied

  3. A Healthful Diet Is Adequate An adequate diet provides enough of the energy, nutrients, and fiber to maintain a persons health. A diet adequate in many nutrients can still be inadequate in a few nutrients. A diet that is adequate for one person may not be adequate for another

  4. A Healthful Diet Is Moderate Moderation refers to eating any foods in moderate amounts not too much and not too little.

  5. A Healthful Diet Is Balanced A balanceddiet contains the combinations of foods that provide the proper proportions of nutrients.

  6. A Healthful Diet Is Varied Variety refers to eating many different foods from the different food groups on a regular basis. A healthful diet is not based on only one or a few types of foods.

  7. Designing a Healthful Diet • The tools for designing a healthful diet may include: • Food labels • Dietary Guidelines • MyPyramid-the Food Guide Pyramid • Eating plans

  8. Food Labels The FDA requires food labels on most products. These labels must include

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

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

  11. Nutrition Facts Panel • 2. Calories per serving and calories from fat per serving • This information can be used to determine if a product is relatively high in fat

  12. Nutrition Facts Panel • 3. List of nutrients • Fat (total, saturated and trans) • Cholesterol • Sodium • Carbohydrates • Protein • Some vitamins and minerals

  13. Nutrition Facts Panel • 4. Percent Daily Values (%DV) • Describes how much a serving of food contributes to your total intake of a nutrient • Base 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. • %DV are based on • Reference Daily Intakes (RDI) for food with an RDA value • Daily Reference Values (DRV) for food without an RDA value

  14. Nutrition Facts Panel • 5. 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

  15. Nutrient Claims FDA has approved several claims related to health and disease Nutrient must be related to a disease or health condition for which people are at risk.

  16. Dietary Guidelines for Americans • General advice for nutrition and health from • U.S. Department of Health and Social Services • U.S. Department of Agriculture • Revised every 5 years (most recently in 2010) • Emphasized good food choices and physical activity.

  17. Dietary Guidelines for Americans • Maintain body weight in a healthy range • Engage in regular physical activity • Eat a wide variety of fruits and vegetables • Choose high fiber and whole grain foods • Limit total, saturated and trans fats • Limit sodium uptake • Moderate alcohol consumption

  18. Dietary Guidelines • Nutrition recommendations for Canada and the United Kingdom • General guidelines for a healthful diet • Similar to Dietary Guidelines for Americans

  19. MyPyramid • MyPyramid can be used to plan a healthful diet. • Graphic representation of the types and relative quantities of foods for good nutrition. • Developed in 2005 by • U.S. Dept. of Health and Social Services • U.S. Dept. of Agriculture • Will continue to change as more is learned about nutrition.

  20. MyPyramid

  21. MyPyramid

  22. MyPyramid

  23. MyPyramid • MyPyramid emphasizes • Physical activity • Moderation • Personalization • Proportionality • Variety • Gradual improvement

  24. MyPyramid

  25. MyPyramid

  26. MyPyramid • MyPyramid food guidance system aims to • Increase the intake of vitamins, minerals, dietary fiber, and other essential nutrients • Lower the intake of fats and cholesterol and increase the intake of fruits, vegetables, and whole grains • Balance energy intake with energy expenditure to maintain a healthy body weight.

  27. Food Guide Pyramids • Alternative food guide pyramids include • Canada’s Food Guide to Healthy Eating • Vegetarian Diet Pyramid • Mediterranean Diet Pyramid • Latin American Diet Pyramid • Asian Diet Pyramid • Childre and Older Adult Pyramid

  28. Latin American Diet Pyramid

  29. Asian Diet Pyramid

  30. Mediterian Diet Pyramid

  31. MyPyramid There is no standarized definition for a serving size of any food. Serving sizes listed in MyPyramid are often smaller than serving sizes on nutrition labels and smaller than the quantities American typically eat.

  32. MyPyramid MyPyramid does not clearly define low-fat and low calorie food choices. When making choices in each food group, nutrient dense foods are the best choice. Nutrient density: the relative amount of nutrients per calorie of food.

  33. Diet Plans • Eating plans can be used to design a healthful diet • Examples of eating plans include • The DASH Diet Plan • The Exchange System

  34. Diet Plans: The DASH Diet Plan • Dietary Approaches to Stop Hypertension (DASH) • Similar to MyPyramid except DASH recommends more fruits and vegetables • Limits sodium intake to 3,000 mg/day • Has been shown to reduce blood pressure

  35. Diet Plans: The Exchange System • Designed by the American Dietetic Association and American Diabetics Association for people with diabetes. • Six food groups or exchange lists • Food is grouped in an exchange list based on its contents of calories, carbohydrates, protein and fat.

  36. What Are Phytochemicals? • Phyto- means plant • phytochemicals are plant chemicals. • These naturally occurring compounds are believed to protect plants from a variety of injurious agents, including insects, microbes. • Phytochemicals are not considered nutrients that is, substances necesaryfor sustaining life.

  37. Examples of Phyochemicals

  38. Examples of Phyochemicals

  39. Examples of Phyochemicals

  40. How Do Phytochemicals Reduce Our Risk for Disease? • many phytochemicals have antioxidant properties. (test tube) • Antioxidants can neutralize certain unstable, highly reactive compounds, called free radicals, that damage our cells. • Free radicals are an unavoidable by-product of normal metabolism, but they are also produced in response to radiation, air pollution, industrial chemicals, tobacco smoke, infections, and even intense exercise. • The health effects of this damage, also known as oxidative damage, typically don t arise until later in life. • Many diseases of aging, such as cardiovascular disease, cancer, cataracts, arthritis, and certain neurologic disorders, have been linked to oxidative damage that accumulates over years. • It s no surprise, therefore, that antioxidant-rich foods reduce the risk for these conditions.

  41. Is it 100% proof that phytochemical works!!!! • phytochemicals can be modified during digestion and after absorption, so that cells are exposed to metabolites that are structurally different from the phytochemicals found in foods • Fortunately, researchers have also done cellular and animal studies, which have revealed that phytochemicalshave many health-promoting functions independent of their antioxi- • dant properties. For example, phytochemicalsare thought to: • reduce inflammation • protect against cancer by slowing tumor cell growth • protect against infections indirectly by enhancing immune function and directly by acting as antibacterial and antiviral agents • reduce the risk for cardiovascular disease by lowering blood lipids, blood pressure, and blood clotting

  42. Is it 100% proof that phytochemical works!!!! • It is not yet known which of these roles is most important in reducing disease risk. • Many other issues are also not well understood yet, such as which phytochemicals are needed and how much.

  43. Is There an RDA for Phytochemicals? • Phytochemicals interact with each other in the body to produce a synergistic effect, which is greater than the sum of the effects of individual phytochemicals. • Phytochemicals interact with macronutrients and vitamins and minerals. • Phytochemicals can act in different ways under different circumstances in the body. • For these reasons, no RDA for phytochemicalscan safely be established for any life stage group.

  44. Are phytochemicalsupplements harmful? • phytochemicalsappear to be protective in the low doses commonly provided by foods, • but they may have very different effects as supplements. • Generally speaking, taking high doses of anything is risky. A basic principle of toxicology is that any compound can be toxic if the dose is high enough. • supplementing with 20 to 30 mg/day of beta- carotene for 4 to 6 years increased • lung cancer risk by 16% to 28% in smokers. Based on these and other results, experts recommend against beta-carotene supplementation.

  45. THE END

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