Designing a Healthful Diet

1. Designing a Healthful Diet Nancy King, Ph.D., R.D. Nutrition Program Manager Health and Wellness Center Eglin Air Force Base, Fl

2. Causes of Death

3. A Healthful Diet The extend to which a foodsupports good healthdepends on its • Calories • Nutrients • NonNutrient components

4. The Challenge In 1900, Americans chose from among 500 different foods; today, we choose from more than 50,000 different foods.

5. Designing a Healthful Diet

6. Balance • Provide foods of a number of types in proportion to each other • Balance = Proportionality

7. The American Diet is Unbalanced

8. Adequacy • Provide all the essential nutrients,fiber, and energy in amounts sufficient to maintain health and body weight

10. Variety • Provide a wide selection of foods • Opposite of monotony

11. Moderation • Provide food constituentswithin set limits, not excess • Moderation, NOT abstinence

12. Calorie Control • Provide the amount of energy needed to maintain appropriate body weight

13. Energy in Food

14. Nutrient Density

15. Food (1 cup) Skim Milk Ice Cream Calories 90 265 Calcium (mg) 300 168 Nutrient Density • A measure of the nutrients provided by a food relative to the energy it contains

16. Designing a Healthful Diet • Balance • Adequacy • Variety • Moderation • Calorie Control • Nutrient Density

17. Tools to Design a Healthful Diet

18. Dietary Guidelines for Americans • Science-based advice for ages 2+ Promote health, prevent chronic disease • Federal nutrition policy/programs • HHS/USDA – Legislated for every 5 yrs. www.healthierus.gov/dietaryguidelines/

19. Dietary Guidelines - Focus Areas • Adequate Nutrients Within Calorie Needs • Weight Management • Physical Activity • Food Groups To Encourage • Fats • Carbohydrates • Sodium and Potassium • Alcoholic Beverages • Food Safety

20. Food for Young Children 1992 1916 1970s 1940s 2005 1950s-1960s USDA’s Food Guidance Evolution

23. Do You Read The Food Label?

24. Food Label – Nutrition Facts Check the % Daily Value:Shows if a food contributesa little (5% or less)or a lot (20% or more)of nutritional valueto your daily diet http://vm.cfsan.fda.gov/label.html

25. What is a Healthful Diet?

26. Healthful Diet . . . not the individual foods chosen, but the way the foods are combined into meals and the way the meals are arranged to follow one another over days and weeks. . .

27. All Foods Can Fit. . . There is no such thing as a “good” food or a “bad” food; moderation is the key!

29. Fitness Myths & Misconceptions Presented by Alison DeCaro, MS, HFI, CPT Fitness Program Manager Eglin AFB

30. Fact or Fiction? • My unused muscles will turn to fat and exercise will turn fat into muscle.

31. Answer: Fiction • Physiologically impossible…this would be like saying bone can turn into muscle, brick can turn into metal or paper can turn into water

32. Fact or Fiction? • I can spot reduce…for example, crunches to reduce the fat in my abdominal area or leg lifts to lose fat in my thighs.

33. Answer: Fiction • Cardiovascular exercise will reduce body fat along with healthy diet • Fat loss is overall, not just in one area • So…you my have washboard abs, but we can’t see them if they are under a layer of fat!

34. Fact or Fiction? • I need special equipment to get the best results from exercise.

35. Answer: Fiction • If you said fact then you watch too many infomercials!

36. Fact or Fiction? • Strength training will make me “bulk up”.

37. Answer: Fiction • Strength training will not bulk you up. It takes an intense weight training program, a very specific diet and time to build large muscle mass (testosterone and steroids help too!). Note to the ladies, you will not look like this if you strength train (and neither will the men)!

38. Fact or Fiction? • If I don’t have time to work out often or hard enough to see results, I might as well not do it.

39. Answer: Fiction • Remember this…anything is better than nothing • You can benefit from any physical activity even if you don’t set foot in a gym. • You can even break up your workouts if you are pressed for time, for example three 10 minute walks throughout the day.

40. Now for the facts… • Forget about the quick fixes, crazy equipment and magic pills they don’t work! • You need to make a deal with yourself that you will do something active almost everyday, whether it is a trip to the gym or a walk in the park try to be consistent and you will reap the benefits of exercise.

41. Wellness for Life • It cost less to prevent illness than it does to treat it • Exercise is only part of the equation to achieve optimum health • Wellness is a step by step process…small daily changes can lead to big benefits • www.afmcwellness.com

42. Questions? Thank you!