chapter 4 pp nutrition guidelines

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Chapter 4: Nutrition Guidelines

Essential Questions:What are the different

components of a nutritious diet?

How can I use these different components?

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Essential Information GPS: FNW 1/CGPS: FNW 1/C – Define and demonstrate an understanding of the – Define and demonstrate an understanding of the

components of a nutritious diet by planning menus for different components of a nutritious diet by planning menus for different age groups using Dietary Guidelines for Americans, other age groups using Dietary Guidelines for Americans, other consumer dietary recommendations including MyPyramid, and the consumer dietary recommendations including MyPyramid, and the Exchange Lists for Meal Planning and Food Labels to plan menus.Exchange Lists for Meal Planning and Food Labels to plan menus.

Key QuestionsKey Questions:: What are the tools for planning a healthful diet?What are the tools for planning a healthful diet? How can I use food recommendations and guidelines?How can I use food recommendations and guidelines?

Key VocabularyKey Vocabulary:: My PyramidMy Pyramid Dietary Reference IntakesDietary Reference Intakes Recommended Daily AllowancesRecommended Daily Allowances Estimated Average RequirementEstimated Average Requirement Adequate IntakeAdequate Intake Upper Tolerable LevelUpper Tolerable Level Daily ValuesDaily Values Nutrient DensityNutrient Density

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Tools for a Healthful Diet

Dietary Reference Intakes – DRIsDietary Reference Intakes – DRIs Developed by the Food and Nutrition Board of Developed by the Food and Nutrition Board of

the Institute of Medicine, National Academy the Institute of Medicine, National Academy of Sciencesof Sciences

A set of nutrient reference valuesA set of nutrient reference values Used to plan and assess diets for HEALTHY Used to plan and assess diets for HEALTHY

peoplepeople Values are based on the most recent finding Values are based on the most recent finding

on nutrientson nutrients Purpose – prevent diseases caused by lack of Purpose – prevent diseases caused by lack of

nutrients and prevent chronic diseases linked nutrients and prevent chronic diseases linked to nutrition (heart disease and diabetes)to nutrition (heart disease and diabetes)

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Tools for a Healthful Diet Dietary Reference Intakes – DRIsDietary Reference Intakes – DRIs

Being released in a series of reportsBeing released in a series of reports Until all reports are released, professionals Until all reports are released, professionals

must use a combination of DRIs and RDAsmust use a combination of DRIs and RDAs RDAs – Recommended Dietary AllowancesRDAs – Recommended Dietary Allowances

Planning tool published since 1943Planning tool published since 1943 Suggested levels of nutrient intake to meet the needs of Suggested levels of nutrient intake to meet the needs of

most healthy peoplemost healthy people Include recommendations for energy needs and a Include recommendations for energy needs and a

number of nutrientsnumber of nutrients Not available for every known nutrient because some Not available for every known nutrient because some

information about nutrients is incompleteinformation about nutrients is incomplete Revised from time to time to reflect new researchRevised from time to time to reflect new research Latest revisions show a move to using the DRIsLatest revisions show a move to using the DRIs

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Dietary Reference Intakes – DRIsDietary Reference Intakes – DRIs DRIs include four types of nutrient DRIs include four types of nutrient

reference standards:reference standards: Newly revised RDAsNewly revised RDAs

Based on EARs and are 20% higher than the EAR to Based on EARs and are 20% higher than the EAR to cover the nutrient needs of most peoplecover the nutrient needs of most people

Estimated Average Requirement (EAR)Estimated Average Requirement (EAR) Nutrient recommendation estimated to meet the Nutrient recommendation estimated to meet the

need of half the healthy people in a group.need of half the healthy people in a group. If a group of people consumes a nutrient at this If a group of people consumes a nutrient at this

level, half would be fine and half would be level, half would be fine and half would be deficientdeficient

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Tools for a Healthful Diet Dietary Reference Intakes – DRIsDietary Reference Intakes – DRIs

DRIs include four types of nutrient reference DRIs include four types of nutrient reference standards:standards:

Adequate Intake (AI)Adequate Intake (AI) Determined for nutrients for which research is Determined for nutrients for which research is

inconclusive (an EAR cannot be established for these inconclusive (an EAR cannot be established for these nutrients and no RDA can be determined)nutrients and no RDA can be determined)

AIs will be replaced with EARs and RDAs as more AIs will be replaced with EARs and RDAs as more information becomes availableinformation becomes available

AIs are used for all nutrients for infantsAIs are used for all nutrients for infants Upper Tolerable Intake Level (UL)Upper Tolerable Intake Level (UL)

Represents the maximum level at which a nutrient is Represents the maximum level at which a nutrient is unlikely to cause harm to most people.unlikely to cause harm to most people.

Intake above this level could cause a poisonous reactionIntake above this level could cause a poisonous reaction Not enough information is available to set a UL for all Not enough information is available to set a UL for all

nutrientsnutrients

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Dietary Reference Intakes – DRIsDietary Reference Intakes – DRIs Can use DRIs for diet planningCan use DRIs for diet planning

Should aim to include the AI or RDA amount Should aim to include the AI or RDA amount of each nutrient in your dietof each nutrient in your diet

A true nutrient lack or excess can only be A true nutrient lack or excess can only be determined through medical testingdetermined through medical testing

Should also look at your overall eating Should also look at your overall eating pattern and health conditionpattern and health condition

Factors such as medications and diseases can Factors such as medications and diseases can affect your nutrient needsaffect your nutrient needs

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Dietary Guidelines for AmericansDietary Guidelines for Americans Published by the US Department of Health Published by the US Department of Health

and Human Services and Agricultureand Human Services and Agriculture Developed to give people an idea of how to Developed to give people an idea of how to

eat better to stay active and healthyeat better to stay active and healthy Should guide food choices to help you feel Should guide food choices to help you feel

better today and stay healthy for tomorrow.better today and stay healthy for tomorrow. Focus is on choosing a nutritious diet, Focus is on choosing a nutritious diet,

maintaining a healthy weight, achieving maintaining a healthy weight, achieving adequate exercise, and keeping foods safeadequate exercise, and keeping foods safe

Intended for the general population, Intended for the general population, regardless of lifestyle or cultural backgroundregardless of lifestyle or cultural background

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Dietary Guidelines for AmericansDietary Guidelines for Americans 2/3 of Americans are overweight or obese, and 2/3 of Americans are overweight or obese, and

more than half get too little exercisemore than half get too little exercise 2005 release placed a stronger emphasis on 2005 release placed a stronger emphasis on

physical activityphysical activity Average American diet is too high in fats, Average American diet is too high in fats,

cholesterol, and sugar.cholesterol, and sugar. Too low in the nutrients found in whole grains, Too low in the nutrients found in whole grains,

vegetables, and fruits.vegetables, and fruits. These issues are linked with an increased risk These issues are linked with an increased risk

of heart disease, stroke, cancer, and liver of heart disease, stroke, cancer, and liver disease which are among the leading causes of disease which are among the leading causes of death in the USdeath in the US

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Dietary Guidelines for AmericansDietary Guidelines for Americans Provide advise to people to help them Provide advise to people to help them

reach achievable goals in weight reach achievable goals in weight control, stronger muscles and bones, control, stronger muscles and bones, and balanced nutrition.and balanced nutrition.

The sooner you start the habits of The sooner you start the habits of choosing healthful foods and becoming choosing healthful foods and becoming physically active, the better.physically active, the better.

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Dietary Guidelines for AmericansDietary Guidelines for Americans Guideline #1: Make smart food choices Guideline #1: Make smart food choices

from every food groupfrom every food group No single food can supply all nutrients in the No single food can supply all nutrients in the

amounts you needamounts you need Choose a variety of foods each dayChoose a variety of foods each day Any food that supplies calories and nutrients Any food that supplies calories and nutrients

can be a part of a nutritious dietcan be a part of a nutritious diet Your diet should include daily servings of Your diet should include daily servings of

whole grains, vegetables, fruits, fat free or whole grains, vegetables, fruits, fat free or lowfat milk.lowfat milk.

Choose foods low in saturated fats, trans Choose foods low in saturated fats, trans fats, cholesterol, salt and added sugarsfats, cholesterol, salt and added sugars

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Tools for a Healthful Diet Dietary Guidelines for AmericansDietary Guidelines for Americans

Guideline #2: Mix up your food choices within Guideline #2: Mix up your food choices within each food group:each food group:

Focus on fruits – should have about 2 cups (4 Focus on fruits – should have about 2 cups (4 servings) of fruit each day which equals a small servings) of fruit each day which equals a small banana, apple or large orangebanana, apple or large orange

Select a variety of vegetables, including dark green Select a variety of vegetables, including dark green vegetables (broccoli, spinach) and orange vegetables vegetables (broccoli, spinach) and orange vegetables (carrots, sweet potatoes) – need 2 ½ cups (five (carrots, sweet potatoes) – need 2 ½ cups (five servings) per dayservings) per day

Select from ALL vegetable groups (dark green, orange, Select from ALL vegetable groups (dark green, orange, legumes, starchy vegetables, and other vegetables) legumes, starchy vegetables, and other vegetables) several times a weekseveral times a week

Add more beans and peasAdd more beans and peas Get more calcium by drinking 3 cups a day of fat free Get more calcium by drinking 3 cups a day of fat free

or lowfat dairy products or equivalent amounts of or lowfat dairy products or equivalent amounts of cheese or yogurtcheese or yogurt

Make half your grains whole grainsMake half your grains whole grains Go lean on proteinGo lean on protein

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Dietary Guidelines for AmericansDietary Guidelines for Americans Guideline #3: Find your balance Guideline #3: Find your balance

between food and physical activity.between food and physical activity. Regular exercise is importantRegular exercise is important Children and teens should be physically Children and teens should be physically

active for 60 minutes every day or most days active for 60 minutes every day or most days of the weekof the week

To help control body weight, a teen can To help control body weight, a teen can increase intensity and consume lower-calorie increase intensity and consume lower-calorie foodsfoods

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Dietary Guidelines for AmericansDietary Guidelines for Americans Guideline #4: Get the most nutrition out Guideline #4: Get the most nutrition out

of your caloriesof your calories There is a RIGHT number of calories for you There is a RIGHT number of calories for you

to eat each day based on your age, body to eat each day based on your age, body size, activity level, and other factorssize, activity level, and other factors

Your calorie needs will differ if you are Your calorie needs will differ if you are trying to gain, maintain or lose weight.trying to gain, maintain or lose weight.

Include nutrient dense foods from each food Include nutrient dense foods from each food group – foods high in vitamins and minerals group – foods high in vitamins and minerals compared to the number of calories they compared to the number of calories they provideprovide

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Dietary Guidelines for AmericansDietary Guidelines for Americans Guideline #4: Get the most nutrition out Guideline #4: Get the most nutrition out

of your caloriesof your calories Be sure to read the nutrition facts panel which will Be sure to read the nutrition facts panel which will

help guide your selection of foodshelp guide your selection of foods Eat foods high in potassium, calcium, iron, fiber, and Eat foods high in potassium, calcium, iron, fiber, and

vitamins A and C.vitamins A and C. On the panel, a percent Daily Value is considered low On the panel, a percent Daily Value is considered low

if it is 5 % or less and high if it is 20% or higherif it is 5 % or less and high if it is 20% or higher Select foods low in saturated fats, trans fats, Select foods low in saturated fats, trans fats,

cholesterol, and sodium.cholesterol, and sodium. The label will give the number of calories in a serving The label will give the number of calories in a serving

– any food providing more than 400 calories per – any food providing more than 400 calories per serving is considered highserving is considered high


Guideline #4: Get the most nutrition out Guideline #4: Get the most nutrition out of your caloriesof your calories

Drink alcoholic beverages in moderation because it merely Drink alcoholic beverages in moderation because it merely supplies calories to the diet.supplies calories to the diet.

Alcohol can be harmful to health.Alcohol can be harmful to health. Can be a contributing factor in accidents, and drinking Can be a contributing factor in accidents, and drinking

alcohol can lead to addiction.alcohol can lead to addiction. Excessive consumption may cause cirrhosis of the liver and Excessive consumption may cause cirrhosis of the liver and

inflammation of the pancreasinflammation of the pancreas Damage to the heart and brain and an increased risk for Damage to the heart and brain and an increased risk for

many cancers are associated with high alcohol consumptionmany cancers are associated with high alcohol consumption Children, teens, and pregnant women should completely Children, teens, and pregnant women should completely

avoid alcoholavoid alcohol Nursing mothers, alcoholics, and anyone taking medication Nursing mothers, alcoholics, and anyone taking medication

or planning to drive or operate machinery should also avoid or planning to drive or operate machinery should also avoid alcoholalcohol

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Guideline #5: Play it safe with foodGuideline #5: Play it safe with food You must know how to prepare, handle, and You must know how to prepare, handle, and

store foods safely.store foods safely. Illness from food mishandling can result in Illness from food mishandling can result in

days of discomfort, lost time away from days of discomfort, lost time away from school or work, and even death.school or work, and even death.

Infants, young children, older adults, Infants, young children, older adults, pregnant women, and people who have a pregnant women, and people who have a reduced immune system due to illness are at reduced immune system due to illness are at greater riskgreater risk

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Not a guideline, but part of all five Not a guideline, but part of all five guidelines – Using Variety, Moderation, and guidelines – Using Variety, Moderation, and BalanceBalance

Sum up the spirit of healthful eatingSum up the spirit of healthful eating Variety – include many different types of foods in your dietVariety – include many different types of foods in your diet Moderation – avoid eating too much of any one type of Moderation – avoid eating too much of any one type of

foodfood Balance – selecting some foods that are lower in salt, Balance – selecting some foods that are lower in salt,

sugars, saturated fats, cholesterol and calories which will sugars, saturated fats, cholesterol and calories which will help offset food choices that are higher in these help offset food choices that are higher in these componentscomponents

Also need to choose foods that are equal to your calorie Also need to choose foods that are equal to your calorie needsneeds

Guidelines are to help people look at eating behaviors with Guidelines are to help people look at eating behaviors with a lifestyle perspective – not one day, but every daya lifestyle perspective – not one day, but every day

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MyPyramidMyPyramid Developed in 2005 by the USDADeveloped in 2005 by the USDA Based on the 2005 Dietary Guidelines for Based on the 2005 Dietary Guidelines for

AmericansAmericans Provides an individualized approach to a Provides an individualized approach to a

healthy diet and physically active lifestylehealthy diet and physically active lifestyle

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Tools for a Healthful DietMyPyramidMyPyramid Divides food into six categories – Divides food into six categories –

grains, vegetables, fruits, milk, grains, vegetables, fruits, milk, meat and beans, and oilsmeat and beans, and oils

Should eat food from each Should eat food from each category – including oil!category – including oil!

The width of the band indicates The width of the band indicates how much to consume – the wider how much to consume – the wider the band, the more you should the band, the more you should eat from that group (proportion)eat from that group (proportion)

Moderation is shown by the bands Moderation is shown by the bands getting smaller at the top – getting smaller at the top – bottom of the pyramid is the bottom of the pyramid is the healthier options and the tip is for healthier options and the tip is for foods high in fat, sugar and foods high in fat, sugar and sodiumsodium

Physical activity is shown by the Physical activity is shown by the person climbing the stepsperson climbing the steps

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•The person in the pyramid indicates that each plan is individualized and will differ depending on the person’s needs

http://www.mypyramid.gov/

Tools for a Healthful Diet MyPyramidMyPyramid

How it worksHow it works:: Visit the Visit the www.mypyramid.gov website website..

Click on “get a personalized plan”Click on “get a personalized plan” Enter your age, sex and activity levelEnter your age, sex and activity level For a more personalized plan, enter you height and weightFor a more personalized plan, enter you height and weight SubmitSubmit

The plan then selects the food intake pattern that is right for The plan then selects the food intake pattern that is right for youyou

Many teens require 2000 calories dailyMany teens require 2000 calories daily Your plan includes specific daily amounts from each food group Your plan includes specific daily amounts from each food group

and a limit for sugar and fatand a limit for sugar and fat You need to make smart choices from each groupYou need to make smart choices from each group

The plan also aims to help people balance food intake and The plan also aims to help people balance food intake and physical activity and encourages 60 minutes of activity each physical activity and encourages 60 minutes of activity each dayday

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http://www.mypyramid.gov/

MyPyramid Food Groups

Helps you identify what foods are in each group, what counts as a portion, and how to make a healthy selection Grains – foods made from wheat, rice, oats, cornmeal, barley, and

other grains; half of the grains should be whole grains which include whole wheat flour, bulgur, oatmeal, brown rice, and whole cornmeal; refined grains include white bread, white rice, and other white flour products and should be consumed in moderation

Vegetables – provide a variety of nutrients and fiber; divided into five subgroups (Same as DGA); can be fresh, frozen or canned

Fruits – rich in nutrients and fiber; may be fresh, frozen, pureed, dried, or canned

Milk – high in protein and calcium; very little calcium is found in ice cream, cream cheese, butter so they are NOT included in this food group; consume 3 cups each day

Meat and Beans – provides a variety of nutrients including proteins, essential fatty acids, and vitamin E; includes meat, poultry, fish, dry beans and peas, seeds, nuts, and eggs; choose lean meats and poultry to avoid saturated fats and cholesterol ; beans and peas are also part of the vegetable group

Oils – fats that are liquid at room temperature; some are needed; high in calories

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Measuring Portion SizesMeasuring Portion Sizes Unit of measured food, such as cups or ouncesUnit of measured food, such as cups or ounces Grains GroupGrains Group

Count as one ounce equivalent:Count as one ounce equivalent: 1 slice of whole wheat bread1 slice of whole wheat bread 1 cup of ready-to-eat cereal1 cup of ready-to-eat cereal 5-7 small crackers5-7 small crackers ½ cup cooked pasta or rice½ cup cooked pasta or rice

Vegetable GroupVegetable Group Count as 1 cup portion:Count as 1 cup portion:

1 cup broccoli, raw or cooked1 cup broccoli, raw or cooked 1 large tomato1 large tomato 1 medium baked potato1 medium baked potato 2 cups of romaine lettuce2 cups of romaine lettuce 23


Measuring Portion SizesMeasuring Portion Sizes Fruit GroupFruit Group

Count as one cup Count as one cup portionportion

1 cup canned fruit 1 cup canned fruit or fruit juiceor fruit juice

1 small apple or 1 small apple or medium bananamedium banana

½ cup dried ½ cup dried apricotsapricots

¼ of a medium ¼ of a medium cantaloupecantaloupe

Milk GroupMilk Group Count as a one cup portionCount as a one cup portion 1 cup fat free or low fat milk 1 cup fat free or low fat milk

or yogurtor yogurt 1 ½ ounces natural cheese1 ½ ounces natural cheese 2 ounces processed cheese 2 ounces processed cheese

(American)(American) 2 cups cottage cheese2 cups cottage cheese

Meat and Beans GroupMeat and Beans Group Count as a one ounce Count as a one ounce

equivalentequivalent 1 ounce cooked lean 1 ounce cooked lean

meat, poultry, fishmeat, poultry, fish 1 egg1 egg ½ ounce of nuts½ ounce of nuts 1 tablespoon peanut 1 tablespoon peanut

butterbutter ¼ cup dried beans or peas¼ cup dried beans or peas

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MyPyramidMyPyramid Portion SizesPortion Sizes

It is important to be aware of portion sizes in order It is important to be aware of portion sizes in order to lose, maintain or gain weight.to lose, maintain or gain weight.

Read the labels on your food products to help you Read the labels on your food products to help you figure out portion size – food labeling laws require figure out portion size – food labeling laws require that serving sizes be uniform and reflect the that serving sizes be uniform and reflect the amounts people usually eat.amounts people usually eat.

They must be expressed on the label in common They must be expressed on the label in common household and metric measureshousehold and metric measures

You will need to be able to figure out how many You will need to be able to figure out how many portions of each food group are in that serving.portions of each food group are in that serving.

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The Daily Values on Food LabelsThe Daily Values on Food Labels Recommended nutrient intakes based on daily Recommended nutrient intakes based on daily

calorie needscalorie needs Daily Values for carbohydrate, fat, and protein Daily Values for carbohydrate, fat, and protein

are used as references on food labels are based are used as references on food labels are based on a 2,000 calorie dieton a 2,000 calorie diet

The amounts of nutrients in a serving of a food The amounts of nutrients in a serving of a food product are expressed as a percentage of these product are expressed as a percentage of these Daily Values.Daily Values.

Most food labels do not have enough room to list Most food labels do not have enough room to list all nutrients for each age range and sex – so all nutrients for each age range and sex – so they highlight only the nutrients most important they highlight only the nutrients most important to health of today’s consumerto health of today’s consumer

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The Daily Values on Food LabelsThe Daily Values on Food Labels Percent Daily Values are listed for fat, saturated Percent Daily Values are listed for fat, saturated

fat, trans fat, cholesterol, sodium, carbohydrate, fat, trans fat, cholesterol, sodium, carbohydrate, fiber, vitamin A, vitamin C, calcium and iron.fiber, vitamin A, vitamin C, calcium and iron.

Use the Daily Values to try to get 100% of all Use the Daily Values to try to get 100% of all nutrients and to compare foods to get the most nutrients and to compare foods to get the most nutrient dense optionsnutrient dense options

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Nutrient DensityNutrient Density Comparison of the nutrients provided by a food with the Comparison of the nutrients provided by a food with the

calories provided by the food; an evaluation of the calories provided by the food; an evaluation of the nutritional quality of foodnutritional quality of food

Involves looking at a person’s daily nutrient and calorie Involves looking at a person’s daily nutrient and calorie needsneeds

A food that provides a greater percentage of nutrient A food that provides a greater percentage of nutrient needs than calorie needs has a high nutrient densityneeds than calorie needs has a high nutrient density

A food that provides a lesser percentage of nutrient needs A food that provides a lesser percentage of nutrient needs than calorie needs has a low nutrient densitythan calorie needs has a low nutrient density

You can analyze the ratio of a wide variety of nutrients You can analyze the ratio of a wide variety of nutrients and calories; a food can have a low density for one and calories; a food can have a low density for one nutrient and a high density of anothernutrient and a high density of another

You can use your knowledge of nutrient density to help You can use your knowledge of nutrient density to help you better the quality of your dietyou better the quality of your diet

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Nutrient DensityNutrient Density Junk food vs. health foodJunk food vs. health food

There is no such thing as a perfect food There is no such thing as a perfect food AND there are very few foods that supply AND there are very few foods that supply no nutrients.no nutrients.

This means that the terms “junk food” and This means that the terms “junk food” and “health food” are poor labels for food – “health food” are poor labels for food – terms like “high nutrient density” and “low terms like “high nutrient density” and “low nutrient density” are more accuratenutrient density” are more accurate

Again, moderation, variety, and balance Again, moderation, variety, and balance are key to a nutritious dietare key to a nutritious diet 29

Tools for a Healthful Diet Using Food Recommendations and Using Food Recommendations and

GuidelinesGuidelines Keep a Food DiaryKeep a Food Diary

Record of the kinds and amounts of food and beverages Record of the kinds and amounts of food and beverages consumed for a given timeconsumed for a given time

Includes snacks and foods eaten away from home along with Includes snacks and foods eaten away from home along with condiments, such as catsup, pickles, salad dressings, syrups, and condiments, such as catsup, pickles, salad dressings, syrups, and jelliesjellies

You need a complete diary in order to have an accurate analysis You need a complete diary in order to have an accurate analysis of your diet – you will find it easy to forget what you ate if you of your diet – you will find it easy to forget what you ate if you wait too long to record the informationwait too long to record the information

For accuracy, you need to accurately estimate your portion sizes For accuracy, you need to accurately estimate your portion sizes – look at measuring utensils to help you become familiar with the – look at measuring utensils to help you become familiar with the size of amounts size of amounts

A 3 ounce portion of chicken or meat = size of deck of playing cardsA 3 ounce portion of chicken or meat = size of deck of playing cards Find out how much you bowls, cups, etc. hold which will help you Find out how much you bowls, cups, etc. hold which will help you

estimate in the futureestimate in the future

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Using Food Recommendations and Using Food Recommendations and GuidelinesGuidelines Analyze Your DietAnalyze Your Diet

Use the information in your food diary to see if you Use the information in your food diary to see if you are meeting your daily nutrient needs.are meeting your daily nutrient needs.

A number of software programs are available A number of software programs are available which contain food composition tables (reference which contain food composition tables (reference guides listing the nutritive value of many foods in guides listing the nutritive value of many foods in common serving sizes) common serving sizes)

You can enter data into the computer about the foods You can enter data into the computer about the foods you ate and the program will tell you such information as you ate and the program will tell you such information as the calorie and nutrient values of those foodsthe calorie and nutrient values of those foods

You compare the data to your RDA and DRI to see which You compare the data to your RDA and DRI to see which nutrients you need more or less ofnutrients you need more or less of

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If you do not have access to a computer, you can If you do not have access to a computer, you can do the analysis yourself.do the analysis yourself.

Create a chart with columns for the foods you ate, Create a chart with columns for the foods you ate, along with the calories and major nutrients.along with the calories and major nutrients.

List the foods recorded in your food diary, then List the foods recorded in your food diary, then use the back of your textbook to find the calories use the back of your textbook to find the calories and nutritive values.and nutritive values.

Food composition tables can also be found any Food composition tables can also be found any where there is information about nutrition – where there is information about nutrition – library, book stores, etc. and many restaurantslibrary, book stores, etc. and many restaurants

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Plan menus using MyPyramidPlan menus using MyPyramid Using MyPyramid can help you correct the issues of Using MyPyramid can help you correct the issues of

having too much or not enough of nutrientshaving too much or not enough of nutrients Following this plan, can help you get the balance you Following this plan, can help you get the balance you

needneed Eating right may be easier and tastier than you think and Eating right may be easier and tastier than you think and

MyPyramid is flexible enough for everyone to use – it can MyPyramid is flexible enough for everyone to use – it can suit different family lifestyles, ethnic backgrounds, and suit different family lifestyles, ethnic backgrounds, and religious beliefs and can accommodate all of your religious beliefs and can accommodate all of your favorite foods.favorite foods.

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Tools for a Healthful Diet Tips from MyPyramidTips from MyPyramid

Physical Activity – build more into daily Physical Activity – build more into daily activities; choose leisure activities that are more activities; choose leisure activities that are more vigorousvigorous

Grains Group – choose more whole grains; add Grains Group – choose more whole grains; add whole grain flour or oatmeal when cooking; whole grain flour or oatmeal when cooking; choose regular and quick cook instead of instantchoose regular and quick cook instead of instant

Vegetable Group – buy fresh in season Vegetable Group – buy fresh in season vegetables; choose canned foods that are lower vegetables; choose canned foods that are lower in sodium; use herbs rather than butter and salt; in sodium; use herbs rather than butter and salt; add vegetables to mixed dishes; include more add vegetables to mixed dishes; include more dark green and orange vegetables and dry dark green and orange vegetables and dry beans and peas to meals and snacksbeans and peas to meals and snacks

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Tips from MyPyramidTips from MyPyramid Fruits Group – choose whole or cut-up fruit Fruits Group – choose whole or cut-up fruit

instead of fruit juice; use fruit as a topping on instead of fruit juice; use fruit as a topping on cereal and pancakes rather than sugar, cereal and pancakes rather than sugar, syrup; choose fruits canned in juice or water syrup; choose fruits canned in juice or water rather than light or heavy syruprather than light or heavy syrup

Milk Group – choose fat free (skim) or lowfat Milk Group – choose fat free (skim) or lowfat (1%) milk; replace sour cream with lowfat (1%) milk; replace sour cream with lowfat yogurt; choose lowfat, frozen yogurt, sorbet, yogurt; choose lowfat, frozen yogurt, sorbet, or sherbets as an alternative to ice creamor sherbets as an alternative to ice cream

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Tips from MyPyramidTips from MyPyramid Meat and Bean Group – select fish more Meat and Bean Group – select fish more

often, choose dry beans or peas as a main often, choose dry beans or peas as a main dish; choose lean cuts with little visible fat or dish; choose lean cuts with little visible fat or marbling; choose light (white) poultry pieces marbling; choose light (white) poultry pieces over dark – they are lower in fat; limit over dark – they are lower in fat; limit processed sandwich meat; choose canned processed sandwich meat; choose canned fish packed in water rather than oilfish packed in water rather than oil

Oils – select baked, steamed, or broiled Oils – select baked, steamed, or broiled rather than fried foods; avoid coconut and rather than fried foods; avoid coconut and palm kernel oil; use moderation when palm kernel oil; use moderation when cooking with oils or solid fatscooking with oils or solid fats

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Review

1.1. True or False. There is an RDA for every known True or False. There is an RDA for every known nutrient.nutrient.

2.2. Why were the Dietary Guidelines for Why were the Dietary Guidelines for Americans developed?Americans developed?

3.3. What do the Dietary Guidelines recommend What do the Dietary Guidelines recommend for teens in terms of physical activity?for teens in terms of physical activity?

4.4. How many portions from each group in How many portions from each group in MyPyramid should you include in a 2,000 MyPyramid should you include in a 2,000 calorie menu plan?calorie menu plan?

5.5. True or False. Foods in all groups of MyPyramid True or False. Foods in all groups of MyPyramid can contain fats and sugars.can contain fats and sugars. 37

Review

6.6. Give one example of a portion size for each food group Give one example of a portion size for each food group in MyPyramid.in MyPyramid.

7.7. What is the recommended limit for saturated fat in the What is the recommended limit for saturated fat in the diet?diet?

8.8. Daily Values used as a reference on food labels are Daily Values used as a reference on food labels are based on a ________ calorie diet.based on a ________ calorie diet.

9.9. What determines if a food has a high nutrient density?What determines if a food has a high nutrient density?

10.10. Give two tips for keeping a food diary that will Give two tips for keeping a food diary that will increase the validity of a diet analysis.increase the validity of a diet analysis.

11.11. What are food composition tables?What are food composition tables?

12.12. Give one tip for making wise choices when selecting Give one tip for making wise choices when selecting foods from each group in MyPyramid.foods from each group in MyPyramid.

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Exchange Lists A system of determining a daily food plan based A system of determining a daily food plan based

on units, or exchanges, of various food types.on units, or exchanges, of various food types. The nutrient content of each item on a food The nutrient content of each item on a food

exchange list is calculated according to its exchange list is calculated according to its serving size, so that items in the same category serving size, so that items in the same category have approximately the same nutritional value.have approximately the same nutritional value.

One serving size of a food in a category can be One serving size of a food in a category can be exchanged for one serving size of any other exchanged for one serving size of any other food in the same category, which is why a food in the same category, which is why a serving is called an exchangeserving is called an exchange

Most common exchange lists are the Diabetic Most common exchange lists are the Diabetic Exchange List and the MyPyramidExchange List and the MyPyramid

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chapter 4 pp nutrition guidelines

Education