Chapter 2 Planning a Healthy Diet Standard 1

Chapter 2 Planning a Healthy Diet Standard 1

• • • Vocabulary NO TALKING!!! Use Nutrition and Wellness for Life Balance Diet-(Answer in your own words) Daily values Dietary guidelines for Americans Dietary Reference Intakes Food taboo Lactose intolerance Legume My Plate Vegetarianism Hold on to these until next Friday

Objectives • Define a balanced diet • List the US Dietary Guidelines for Americans and explain reasons for each • Identify food groups and their placement on My. Pyramid • Describe information commonly found on food labels • List some food customs from various cultural groups

Balanced diet • Includes all essential nutrients (all 40 and they only come from food) in appropriate amounts • Preserves and promotes good health

Dietary Guidelines for Americans • Key recommendations: • Adequate nutrients within caloric needs -Consume only nutrient dense foods • Weight management -balance calories consumed with calories expended • Physical Activity -to prevent chronic disease, manage body weight, prevent weight gain, and sustain weight loss

Dietary Guidelines for Americans • Key recommendations -Food groups to encourage -consume a variety of fruits and vegetable -consume ½ of grains from whole grains -consume fish, nuts, and vegetable oils as a source of fat-omega 3’s

Dietary Guidelines for Americans • Key recommendations: • Fats -Have total fat intake between 20 -35% of calories -Limit saturated fat and trans-fatty acids -Consume less than 300 mg of cholesterol per day • Carbohydrates -consume fiber rich fruits, vegetables, and whole grains -limit food with added sugars

Dietary Guidelines for Americans • Key recommendation -sodium and potassium -consume less than 2, 300 mg of sodium per day -consume less than 4, 700 mg per day of potassium

Dietary Guidelines for Americans • Key recommendations -Food safety -wash hands when handling food -wash, store, cook, and chill foods properly -avoid foods more likely to be contaminated

My. Pyramid

My. Pyramid • Grains 6 ounces -bread, cereal, rice, and pasta • Vegetable group 2. 5 cups • Fruit group 2 cups • Dairy 3 cups • Meat, poultry, beans 5. 5 ounces • Fats, oils and sweets in moderation

Menu Planning with My. Pyramid • • • • • Poached Egg (1) Whole Wheat Toast (1 slice) Cantaloupe (¼ melon) Fat Free Milk (1 cup) Whole Grain Bagel (2 ounces) Lowfat Strawberry Yogurt (1 cup) Tomato Stuffed with Lowfat Tuna Salad (¼ cup) Rye Crackers (5 -7 each) Iced Tea Grapes (16 each) Celery Sticks (½ cup ) with Lowfat Dip Broiled Chicken Breast (3 ½ ounces) Brown Rice (½ cup) Glazed Carrots (½ cup) Romaine Lettuce (1 cup) with Dressing Fat Free Milk (1 cup) Fruit Salad (½ cup) Popcorn (3 cups)

My. Pyramid • Takes guidance from Dietary Guidelines for Americans 2005 • Calorie level is individually determined • Recommendations for each group depend on caloric needs • Encourages physical activity

Food labeling • Mandatory labeling for nearly all processed foods started in May 1994 -result of Nutrition Labeling and Education Act • Primary objective -ensure labels on most foods provide consistent nutrition information

Food Labeling • Governed by the FDA-Food and Drug Administration -sets health claims -determines serving sizes -standardizes descriptive terms

Food Labeling: Nutrition Facts Required

Food Customs • Food habits may be based on nationality, culture, and religion • Foods available in certain area may be flavored for economic reasons • Economic status and social status contribute to food habits

Cultural Influences on Food • The most widely eaten food item is rice • Many foods are determined due to religion and availability

Food Patterns Based on Religion or Philosophy • Jewish - Orthodox Jews always follow dietary laws - Kosher foods -must be prepared according to dietary laws Dietary Laws- no birds of prey, flesh of animals with cloven hooves, leavened bread during Passover

Food Patterns Based on Religion or Philosophy • Roman Catholic -Meat not allowed on Ash Wednesday, Good Friday, and Fridays during Lent • Islamic -Muslims -pork and alcohol are prohibited -other meat must be slaughtered by specific laws -during Ramadan, no one eats or drinks during daylight

Other Food Patterns • Vegetarians • Lacto-ovo – Use dairy products and eggs, but no meat, poultry or fish – Lacto-vegetarians -use dairy products, but no meat, poultry or fish -vegans -avoid all animal foods

Intolerances • Intolerances to foods due to a lack of enzymes that digest certain foods not allergies • Lactose Intolerance- inability to digest the sugar in milk due to the lack of the enzyme lactase