Guidelines for Healthy Eating

Serving Size

"official" recommendation

Dietary Approaches to Stop Hypertension

-DASH -high in fruit, veggies, low-fat dairy products, whole grains, poultry, fish and nuts -low in fat, red meat, and sweets

Conveying Concept to Consumers

-Dietary Guidelines for Americans is most prominent tool to assist Americans in making wise food choices -companion tool is MyPlate -American Heart Association, American Cancer Society, and American Institute of Cancer Research all promote similar recommendations

Healthy Vegetarian Eating Pattern

-based on evidence of the foods and amounts consumed by vegetarians, in addition to meeting the same nutrient and Dietary Guidelines standards as the Healthy U.S.-Style Pattern -based on a comparison of the food choices of these vegetarians to non-vegetarians -amounts of soy products (particularly tofu and other processed soy products), legumes, nuts and seeds, and whole grains were increased, and meat, poultry, and seafood were eliminated -dairy and eggs were included because they were consumed by the majority of these vegetarians

American Institute for Cancer Research Recommendations

-be lean -avoid sugary drinks -eat a wide variety of veggies, fruits, whole grains and legumes -limit consumption of red meats -limit alcohol -limit salty and processed foods -don't use supplements as a means to protect oneself from cancer -be physically active for 30min each day

American Heart Association Recommendations

-consume an eating pattern that emphasizes the intake of veggies, fruits and whole grains including low-fat dairy products, poultry, fish, veggie ouls and nuts -limit intake of sweets, sweetened beverages and red meats -adapted to individuals calorie requirements, food preferences -limit saturated fats to 5-6% of total calories -limit sodium intake by different degrees to benefit blood pressure levels -aerobic activity 3-4 times a week lasting 40 mins in moderate to vigirous activity state

MyPlate

-created 2011 -new graphic used to translate food and activity choices outlined by Dietary Guidelines for Americans -nutrient needs should be met through food not supplements -everything you eat and drink matters -outlines variety, moderation, proportionality, gradual improvement, personalization, PA

Retaining Nutrient Value of Foods

-don't buy damaged or wilted produce -refrigerate most fresh produce immediately -keep produce away form moisture -wash but do not soak -avoid peeling -avoid cutting into smaller pieces -prepare as close to serving time as possible, do not thaw -eat raw -cook using as little water as possible or use water in other areas of cooking -shorten cooking time, leave crunch -avoid reheating

MyPlate Recommendations

-eat more fruit, veggies and whole grains -eat less SFA, trans fats and cholesterol -limit sweets and salts -alcohol in moderation -balance calorie intake and expenditure -be physically active

Healthy Diet

-enough of all essential nutrients to avoid deficiencies but not excessive amounts that may increase the risk of nutrient toxicities or chronic diseases -dietary excess linked to heart disease, cancer, stroke, T2D (all 10 Leading Causes of Death in U.S.) -have variety, moderation, balance and individually appropriate foods

Portion Size

amount usually consumed

Healthy U.S. Eating Pattern

based on the types and proportions of foods Americans typically consume, but in nutrient-dense forms and appropriate amounts; designed to meet nutrient needs while not exceeding calorie requirements and staying within limits for over-consumed dietary components

Hypercholesterolemia

caused by dietary excess; too much fat

Obesity

caused by dietary excess; too much food and not enough PA

Hypertension

caused by dietary excess; too much sodium

Nutrient Density

leanest possible variety made with no added sugars, fats, refined starches or salt

Healthy Eating Pattern

-A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other -Fruits, especially whole fruits -Grains, at least half of which are whole grains -Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages -A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products -Oils

Adequate Intake

-AI -set when RDA cannot be determined due to lack of sufficient data on requirements -thought to meet or exceed the needs of virtually all members of a life stage/gender group based on observed or experimentally determined estimates of nutrient intake by groups of healthy people -primary purpose serves as a goal for the nutrient intake of individuals

Acceptable Macronutrient Distribution Ranges

-AMDR -broad ranges for each energy nutrient expressed as percentage of total calories consumed -expressed as percentage of total calories consumed -associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

Limits for Healthy Eating Pattern

-added sugars (less than 10% of calories) -trans fats -saturated fats (less than 10% of calories) -sodium (2,300 mg/day) -alcohol in moderation

Estimated Average Requirement

-EAR -help to determine RDA values -estimated to meet the requirement of half of healthy people in a lifestyle or gender group -not based solely on the prevention of nutrient deficiencies -consideration for reducing the risk of chronic diseases by looking at how nutrient absorption is affected by other food -takes into account bioavailability of nutrient

Estimated Energy Requirements

-EER -similar to EAR -the dietary energy intake predicted to maintain energy balance in healthy, normal weight individuals of a defined age, gender, weight, height and level of physical activity consistent with good health -exceed may cause weight gain

Healthy Mediterranean-Style Eating Pattern

-Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts -Replacing butter with healthy fats such as olive oil and canola oil -Using herbs and spices instead of salt to flavor foods -Limiting red meat to no more than a few times a month -Eating fish and poultry at least twice a week -Drinking red wine in moderation (optional)

Recommended Dietary Allowance

-RDA -historically advocated a level of nutrients set to protect people from nutrient deficiency diseases -now incorporate an expanded focus of reducing the risk of chronic diseases associated with dietary excess -were established to not food intake needed daily to keep 97-98% of people healthy -represent the average recommendation -based on specific criteria -set at high enough levels to account for daily variations

American Cancer Society Guidelines

-achieve and maintain healthy weight -be as lean as possible -avoid excess weight gain -consume healthy diet with emphasis on plant products -limit processed and red meats -eat 2 1/2 cups of veggies and fruit a day -choose whole grains -limit alcohol -have active lifestyle, limit sedentary habits -150min moderate activity or 75min vigorous activity throughout week

Tolerable Upper Intake Level

-UL -highest level of average daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population -not intended as recommended level of intake -MOST a person can consume without risk

Health Effects of Overweight and Obesity

-increased risk of serious diseases and health conditions -increased mortality -hypertension -high LDL, low HDL, high levels of triglycerides -T2D -Coronary Heart Disease -Stroke -Gallbladder Disease -Oseteoarthritis -Sleep apnea and breathing problems -Some cancers -Mental illness -body pain and difficulty with physical function

Clearing Up Controversy

-knowledge to practice is difficult -misunderstandings regrading servings and food groups is common -use understandable resources from known associations -recognize cultural differences -quality and quantity influence calorie intake -large servings contribute to overeating -change person's environment to downsize over eating -eat a varied diet

Dietary Guidelines For Americans

-report containing nutritional and dietary information and guidelines for the general public; dictates education, communication and food assistance programs -evidence based recommendations on diet and physical activity to promote health and decrease the risk of chronic diet-related diseases -5 Guidelines to encourage healthy eating patterns and acknowledge that all segments of our society have a ole to play in supporting healthy choices

DRI Use

-scientists and nutritionists who work in research or academic settings - dietitians who plan menus for specific populations (elderly, schools, hospitals) -assess the adequacy of an individuals intake with estimated requirements -NOT suited to teaching people about how to make healthy choices

Dietary Reference Intakes

-series of eight in-depth reports featuring new set of references (1990's) -covers vitamins, minerals, the energy nutrients, cholesterol, fiber, electrolytes and water -four separate reference values that are based on the concepts of probability and risk (RDA, EAR, AI, UL) -each reference value has a specific purpose and represents a different level of intake -each reference value is viewed as an average daily intake over time (1 week for most)

5 Guidelines

1.Follow a healthy eating pattern across 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

Percent Total Calories Consumed

Carbohydrate 45-65% Protein 10-35% Fat 20-35%