NUTRITION CONCEPTS MNT 2 IDENTIFY NUTRITION CONCEPTS Corresponds

NUTRITION CONCEPTS & MNT 2 IDENTIFY NUTRITION CONCEPTS Corresponds with LEARNING PLAN 2

OBJECTIVES n Discuss the importance of good nutrition n Select types of carbohydrate n Select types of lipids n Explore health effects of protein n Distinguish between vitamins and minerals n Identify the role of water as a nutrient n Define phytochemicals and functional foods Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

OBJECTIVES (continued) n Select the best food sources of specific vitamins and minerals n Calculate daily fluid requirement n Differentiate between different food guides n Analyze own intake for the leader nutrients Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Dietary Guidelines for Americans 2010 n Government mandate to update every five years n Addresses our number one public health problem – Obesity n Addresses a non-food but essential factor – Activity Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Key Recommendations n Balance Calories - Enjoy your food, but eat less. - Avoid oversized portions. n Foods to Increase - Make half your plate fruits and vegetables. - Switch to fat-free or low-fat (1%) milk. - Make at least half your grains whole grains. n Foods to Reduce - Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers. - Drink water instead of sugary drinks. Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

2010 Dietary Guidelines n The Dietary Guidelines provide authoritative advice for people 2 years and older about how proper dietary habits can promote health and reduce risk for major chronic diseases. n http: //www. cnpp. usda. gov/dietaryguidelines. htm n Review the Executive Summary of the 2010 Dietary Guidelines for Americans for detailed information: n http: //www. cnpp. usda. gov/Publications/Dietary. Guidelines/2010/ Policy. Doc/Exec. Summ. pdf Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

My. Plate www. choosemyplate. gov Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

2011 My. Plate n Introduced along with updating of USDA food patterns supporting the 2010 Dietary Guidelines for Americans n Different shape to help grab consumers’ attention with a new visual cue n Icon that serves as a reminder for healthy eating, not intended to provide specific messages n Visual is linked to food and is a familiar mealtime symbol in consumers’ minds, as identified through testing n “My” continues the personalization approach from My. Pyramid Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

‘Choose My. Plate’ Tips (Each topic has 10 tips to promote healthy choices) n Choose My. Plate n Add More Vegetables to Your Day n Focus on Fruits n Make Half Your Grains Whole n Got Your Dairy Today? n With Protein Foods, Variety Is Key n Build a Healthy Meal Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

More Tips. . . http: //www. choosemyplate. gov/tipsresources/tentips. html n Healthy Eating for Vegetarians n Smart Shopping for Veggies and Fruits n Liven up Your Meals With Vegetables and Fruits n Kid-Friendly Veggies and Fruits n Be a Healthy Role Model for Children n Cut Back on Your Kid's Sweet Treats n Salt and Sodium Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

So. FAS n 2010 Dietary Guidelines offer specific advice on reducing calories from » Solid Fats So. FAS » Added Sugars See Figure 2. 7 for examples Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

USDA Food Pattern n Food pattern used to plan menus for school foodservice, correctional facilities and healthcare facilities. n www. fns. usda. gov/cnd/menu_planning. doc Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Healthy People 2020 n National objectives for promoting health and preventing disease. n 38 categories of objectives n www. healthypeople. gov Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Carbohydrate n 60% of daily calories » 50% coming from complex carbohydrates: starch and fiber » Fiber guideline is 20 – 35 grams daily » Use sugars only in moderation » Be prepared to help clients choose carbohydrates wisely Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Fats n No more than 30% of daily calories n < 10% of total calories as saturated fats n Avoid trans-fats n Cholesterol intake is < 300 mg. daily n Increase omega-3 fatty acids, specifically by increasing your intake of fish n Select lean cuts of meat n Prepare meats other than by frying Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Protein n Provides energy and essential amino acids n 0. 8 g. of protein / kg. of body weight n High quality proteins come from animal sources n No benefit from eating additional protein » n Can add excessive fat and calories Vegetarians should consume complimentary protein sources to ensure intake of essential amino acids Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Dietary Reference Intakes (DRIs) n Four types of reference values: » Estimated Average Requirement (EAR) – setting a benchmark for baseline nutrient requirements » Recommended Dietary Allowance (RDA) – amount of a nutrient adequate to meet nutrient needs of healthy persons. » Adequate Intake (AI) – a scientific judgment about the adequacy of a nutrient when research is lacking » Tolerable Upper Intake Level (UL) – maximum level of a daily nutrient intake unlikely to pose risks of adverse health Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Fluids n Water is an essential nutrient n Lose approximately 10 cups per day n 8 -10 8 oz. glasses of water per day often recommended n Approximately 20% of our water intake comes from fluids in our foods Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Food or Supplements n Real food is always preferred n Room for utilizing supplements when warranted n Supplementation of certain nutrients is common » » » Iron Calcium Vitamin D n Supplements are not ‘Replacements’ n Be certain the guidance you use is based on science and research – not popular media Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Phytochemicals and Functional Foods n New frontier of exciting nutrition research and information n Antioxidants n Related to overall health benefits when consumed in antioxidant rich foods n Less conclusive indication of health benefits when utilizing an antioxidant rich supplement. Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2

Skill Development n Calcium is a nutrient that is commonly deficient. » n List at least five foods that are good or excellent sources of calcium Iron is also a nutrient that is commonly deficient. » List at least five foods that are good or excellent sources of iron Nutrition Concepts & MNT • Identify Nutrition Concepts • Learning Plan 2