Ch. 2 Planning a Healthy Diet Flashcards
List and describe the 6 principles of diet-planning.
- Adequacy: diet provides sufficient energy and enough of all nutrients to meet the needs of healthy people.
- Balance: involves consuming enough, but not too much, of each type of food.
- kcalorie control: amount of energy coming into the body from foods should balance with the amount of energy being used by the body to sustain its metabolic and physical activities.
- Nutrient density: selecting foods that deliver the most nutrients for the least food energy.
- Moderation: eating foods rich in fat and sugar only on occasion and regularly selecting foods low in solid fats and added sugars.
- Variety: selecting foods from each of the food groups daily and varying their choices within each food group from day to day for several reasons.
What are the Dietary Guidelines for Americans (DGA)? When were they implemented? How often are they reviewed? In general, how often has the terminology changed over time?
DGA provides evidence-based advice to help people attain and maintain a healthy weight, reduce the risk of chronic disease, and promote overall health through diet and physical activity.
DGA was implemented in 1980.
DGA is reviewed every 5 years.
Primary audience= policy makers, not general public.
Guidelines apply to: healthy Americans, age 2+
–>aim to prevent disease, not treat disease (not for individuals with chronic disease) → maintain/improve health
Terminology has changed to include foods and nutrients to increase & decrease, has released recommendations for those at risk of developing diet-related chronic disease, and has even started to include physical activity.
DGA suggestions about Dietary Cholesterol
2010 DGA: limit dietary chol to 300mg/day (ex. avoid eggs)
2015 DGA: wording NOT included (ex. one egg a day is ok)
-still important, but took out a specific limit
-high in saturated fat = high in cholesterol
What does the DGA suggest about decreasing ETOH?
Moderation:
- -men ≤ 2 drinks/day
- -women: ≤ 1 drink/day
1 drink =
- -12 oz beer
- -10 oz wine cooler
- -5 oz wine
- -1.5 oz liquor (80 proof whiskey, gin, brandy, rum, vodka)
What challenges exist in developing the DGA?
Specific recommendations difficult to formulate.
Need to come up with guidelines for entire population, not on one-to-one basis.
Hard to convert nutrient recommendations into practical, food-based recommendations.
Define food guide.
Nutrition education tool translating scientific knowledge and dietary standards and recommendations into practical form for use by those who have little to no training in nutrition.
Describe the evolution of the five food guides shown in class.
- 1940s: A Guide to Good Eating (Basic Seven)
- -Foundation diet for nutrient adequacy.
- -Included daily number of servings needed from each of seven food groups.
- -Lacked specific serving sizes.
- -Considered complex. - 1979: Hassle-Free Daily Food Guide
- -Based on the Basic Four, but also included a fifth group to highlight the need to moderate intake of fats, sweets, and alcohol. - 1992: Food Guide Pyramid
- -Total diet approach-goals for both nutrient adequacy and moderation.
- -Illustration focused on concepts of variety, moderation, and proportion.
- -Included visualization of added fats and sugars throughout five food groups and in the tip of pyramid.
- -Included range for daily amounts of food across three calorie levels.
- -> criticism: should all grains be treated equally? - 2005: MyPyramid
- -Included daily amounts of food at 12 calorie levels.
- -Added a band for oils and the concept of physical activity.
- -Illustration could be used to describe concepts of variety, moderation, and proportion.
- Greater intakes of grains/vegetables/fruits/milk
* interactive - 2011: MyPlate
- -Different shape to help grab consumers’ attention with a new visual cue.
- -Icon that serves as a reminder for healthy eating, not intended to provide specific messages.
- -Visual is linked to food and is a familiar mealtime symbol in consumers’ minds, as identified through testing.
* interactive
Define the ingredient list. How is the order of ingredients determined? What is the usability of the ingredient list?
Ingredient list must be listed on all packaged foods–including additives used to preserve or enhance foods, such as vitamins and minerals added to enrich or fortify products.
Order of ingredients listed in descending order by weight.
Useful for special food needs, food allergies/sensitivities, and comparison shopping.
Compare and contrast the content on the original/current and proposed Nutrition Facts Panel.
Current: serving size, calories, calories from fat total fat (saturated & trans), cholesterol, sodium, total carbs, dietary fiber, sugars, proteins, vitamin A, vitamin C, calcium, and iron.
Proposed: serving size, calories, total fat (saturated & trans), cholesterol, sodium, total carbs, dietary fiber, sugars (added sugars), protein, vitamin D, calcium, iron, and potassium.
What is the rationale behind the proposed changes of the Nutrition Facts Panel? [Hint: 5 rationales]
- Nutrient-rich decrease, kcal intake increase
- Stay current with science
- Significance to health
- Deficiencies in general population are rare
- Types of fat are more important than the amount
Compare and contrast the design of the original/current and proposed Nutrition Facts Panel. [Hint: see photo in Ch. 2 Study Guide]
Current: small print, % of daily value on right, calories from fat included.
Proposed:
- Include added sugars
- Update daily values for sodium, dietary fiber, vitamin D
- Declare amount of vitamin D and Potassium
- Voluntary declare amount of vitamins A & C
- Remove calories from fat
- List % DV (daily value) for added sugar
- Change footnote on Nutrition Facts Panel
State the idea behind “serving size” on the Nutrient Facts Label.
Reflect what we typically eat, not what we “should” eat.
Discuss the Daily Values. What is the usefulness to the consumer?
Reflect dietary recommendations for nutrients and dietary components that have important relationships with health.
Daily Values help consumers readily see whether a food contributes “a little” or “a lot” of a nutrient. For example, the “% Daily Value” column on a package of frozen macaroni and cheese may say 20 percent for fat. This tells the consumer that each serving of this food contains about 20 percent of the day’s allotted 65 grams of fat.
Also makes it easier to compare foods.
Define nutrient claim. Give an example.
A statement that characterizes the quantity of a nutrient in a food.
Example: low sodium=140 mg or less per serving
Define health claim. What is meant by a “qualified” and “unqualified” health claim?
Statements that characterize the relationship between a nutrient or other substance in a food and a disease or health-related condition.
A List Health Claims:
- -unqualified=can stand alone without further explanation or qualification
- -ex: Calcium and the reduced risk for osteoporosis
B, C, D Health Claims:
–qualified=require a qualifying explanation
