Chapter 2 Healthy Diets
Indicate the purpose of the Dietary Guidelines for Americans
-THE DIETARY GUIDELINES FOR AMERICANS ARE A SET OF GUIDELINES THAT ARE DESIGNED TO HELP PEOPLE MAKE HEALTHFULLY AND REDUCE THE RISK OF CHRONIC DISEASE. -THESE GUIDELINES ARE UPDATED EVERY 5-YEARS TO ALIGN WITH NEW RESEARCH AND EMERGING HEALTH ISSUES. -DESPITE HAVING MANY ANIMAL PRODUCTS AS A PART OF THE GUIDELINES, A MEDITERRANEAN AND VEGETARIAN STYLE EATING PATTERN ARE ENCOURAGED AND CAN FIT WITHIN THE GUIDELINES.
Define and explain the concept of a Food Desert
A food desert is essentially an area or region of the country that exists without access to an adequate supply of healthful food options. • Can be rural environments • Can be urban or inner-city environments • Contributing factors: • A lack of access to transportation • A lack of access to a grocery store • Have to rely on unhealthy and very limited options
Identify the requirements of a food nutrition label, identify what must be included on a nutrition facts panel, what is the Daily Value, and how is it used on a food label, indicate the significance of foods on an ingredient list
A food nutrition food label must contain the following within a Nutrition FACTS panel: • An ingredients list (listed in descending order) • Serving size/servings per container • Calories • Percent DV (total fat, saturated fat, trans fat PUFA, MUFA, cholesterol, sodium, total sugar, added sugar, total carb, fiber, protein, vitamin D, calcium, iron, potassium) • Based on 2000kcal per day diet
Explain the difference between added sugar and natural sugar and how the digestion of each influence's health
Added sugar influences health differently than sugar that is naturally contained on a whole food. Added sugar = added calories = added body fat Naturally occurring sugar in plant foods is attached to other nutrients (water, fiber, etc), which slows down the digestion and load on glucose response
Define Balance, Variety, and Moderation and explain how they are applied to a healthful eating pattern
Balance: Refers to energy in = energy out • Need to sustain calories for a healthy life Variety: Eating foods across all food groups and varying foods within food groups. "Eating across the rainbow," when referring to fruits and vegetables. • A varied diet leads to an abundance of nutrient exposure. Moderation: not overindulging in any one type of food or even potentially harmful food such as ultraprocessed foods. • Do not follow, "everything in moderation," instead, do not consume harmful foods. • Keep in check the foods that are high in calories and low in nutritional value and avoid foods that have no nutritional value or are harmful.
Define and distinguish between Nutrient Density and Energy Density. Provide examples of foods that fall into each category
Energy density: the amount of calories relative the weight of the food item Nutrient density: the amount of nutrients in a food compared to the amount of calories it contains
Identify the foods that are shown to contribute to the development of heart disease
Foods high in cholesterol: •All animal foods Foods high in saturated fat/trans fat: •All animal foods (especially high fat dairy: butter, cheese, whole milk) •Ultra-processed foods Foods high in sodium: •All processed (canned, frozen, etc) •Ultra-processed foods (junk foods) •Breads •Cheese Foods high in added sugar: •Soda and other sugar sweetened beverages •Desserts, candies, etc. Foods low in fiber •Anything that is not a whole plant food
Identify the nutrients and the foods that contain them that the USDA suggests should be consumed in Moderation
Foods: • Ultra -processed foods (foods found in packages and made for convenience) • Processed meat • Chips • Cookies • Cakes • Pies • Candies • Soda and sugar sweetened beverages • Pizza • Fast foods • Refined grains (things made from white flour) • High fat dairy Nutrients: • Salt • Sugar • Unhealthy Fat: saturated fat, trans fat, cholesterol
Be able to exchange energy dense foods with nutrient dense alternatives
Fried chicken (too much fat)--> Baked skinless chicken (less fat)
What common theme do the healthiest diets in the world have in common?
Healthy eating plans from around the world emphasize: • Plant foods (vegetables, fruits whole grains, legumes, nuts and seeds) • Where meat is consumed (it is lean, varied, and small portion) • Sugar and salt intake is low • Total fat intake is low and healthful fats (PUFAs) are selected • Overall portion sizes are moderate, not large • Balance intake with regular physical activity
Identify possible reasons why individuals do not have adequate resources to acquire healthy food
Low income No access to grocery store or healthy food options No transportation Health problems or age preventing normal social function
Identify foods that are highest in saturated fat (both natural sources and added sources)
Natural sources • All dairy • All meat (red meat, pork, chicken (poultry) and fish) • Eggs (contain small amounts) • Coconuts • Other palm oils • Peanuts Added Sources of Saturated Fat (used for flavor and shelf stability) • Pastries • Cookies • Cakes • Boxed crackers • Store bought granola • Pretty much all junk food (hydrogenated and partially hydrogenated foods contain trans fat)
Be able to explain and distinguish between a Nutrient Content Claim, Qualified Health Claim, and Structure-Function Claim
Nutrient Content Claim: The "level" of a nutrient in a food "Low-fat pop-corn," low describes the level or amount Qualified Health Claim: link between a food item and disease risk "Evidence shows that the consumption of Omega-3 FAs along with a healthful diet is associated with decreased risk for heart disease," omega 3 is connected to heart health Structure-Function Claim: Describes the role a food component plays in function of the body, but does not indicate a relationship to disease. "maintains bowel regularity," here yogurt is connected to regular bowel movements but not bowel diseases.
Explain the saturated fat and added sugar intake in the typical American diet
One quarter of the population gets their calories from solid fats and added sugars This is a main reason for the poor nutritional quality of the American diet
Define sustainability as it relates to nutrition and the food supply
Sustainability focuses on producing healthy foods for humans with the least amount of negative impact to the Earth's resources.
Be able to indicate what 1 serving of vegetables, fruits, whole-grains, protein, and dairy is
• Based on 2200kcal per day: • 2 cups fruit • 3 cups veg • 7oz grains • 6oz protein • 3 cups of dairy 1 serving of meat is 3oz or the size of a deck of cards 1 serving of cheese is 1 oz or the size of 6 dice
Identify the chronic disease related to a high sodium intake and indicate the suggested sodium intake for the general population and for those with heart disease
• Hypertension • Sodium should be kept under 1500mg per day to reduce BP for individuals at risk for heart disease • Sodium should be less than 2300mg for general population
Indicate the purpose of the MyPlate graphic
• My plate graphic (infographic 2.8) • Shows that 75% of the plate is made up of healthful plant foods • 50% of the plate made up of fruits and vegetables • 25% made up of grains • Shows 25% of the plate contains protein foods • Protein foods can come from lean meats or plant proteins (legumes, nuts, seeds, and soy products) • Dairy is off to the side (giving the impression that a healthful meal will have a serving of dairy) • Dairy serving can be soy products
Identify what foods contain cholesterol
• Only animal foods contain cholesterol. There is no cholesterol in plants. • Cholesterol is made in the liver of animals • Humans do not need to eat it, we make all we need • Some animal foods are higher than others, eggs have the highest cholesterol content of any food per weight, but it is also found in all meat and dairy foods (including skim milk and meat that has fat removed).
Identify the only recognized and suggested "dairy-alternative" to cow's milk used in the Dietary Guidelines for Americans
• The only food item that is recognized by the 2015 Dietary Guidelines for Americans as a "dairy-alternative" is soy milk and soy milk based products (tofu and soy based yogurt and cheeses). • Soy is a complete protein and soy products are fortified with calcium and vitamin D • Cows/animal milk does not naturally contain vitamin D, it is fortified too