guest lectures unit 2 Flashcards
current dietary guidelines for americans 2010
release a revision every 5 years
food pyramid had not undergone revision is it was created in 2005
USDA recommendations
-made significate changes in its recommendations
based of evidence found that americans are consuming too many calories and yet are not meeting the recommended intake for some nutrients
-americans have too much saturated and trans fats, cholesterol, added sugar, and salt in their diets, not enough nutrients
nutrient dense food
had more vitamins and minerals with less calories ex. peanuts
old pyramid
was confusing, what is a serving?
2010 new pyramid
had sections vertical- uses cups
my plate
shows a plate and the relative amounts of each group that we should eat
USDA 2010 guidelines to focus on
OVERALL caloric intake not one group
portion size
cups not servings
nutrient dense foods
how are carbohydrates important?
give you energy
portions sizes have increased over the years
soft drinks doubled
foods have 2X in calores
plate size increased
40% increase on calories over past 70
one serving of grain
1 cup cereal flakes 1 pancake 1/2 cup of cooked rice 1/2 cup pasta or potato 1 slice of bread
breakfast
breaks fast starts metabolism our internal fire logs are our food at linch we will store more of the energy if we didn't eat breakfast eat every 2-3 hours stop 2-3 hours before your sleep
1 serving fruits and veggies
1 cup salad greens
1 medium fruit
1/2 cup raisins
1 serving dairy
1 1/2 cup cheese
1/2 cup ice cream
meat
5 1/2 ounces a day (or other protein)
fats
1 teaspoon of oil
key recommendations eat:
variety of fruits: two cups avoid juices vegetables 2 1/2 cups eat your colors cruciferous helps prevent cancer bread, cereals, rice, pasta: 6 ounces, 3 from whole grain
wheat flour vs. whole wheat flour
wheat flour not the same!
eat whole grain
why is whole grain better for you
enriched flour took nutrients out and put it back in, losing some along the way
whole grain uses all of it
how much whole grain?
look for labels with 100% whole grain
don’t really know how much when it says made with
if it says good source, it only has to have 8g
excellent- 16g
milk
3 cups a day
fat-free, low fat milk
no more than 1 alcoholic beverage a day
or 2 for men
fats
make choices that are lean, low fat or fat free when selecting and preparing meat
eat unsaturated fats, avoid saturated no more than 20-35%
2015 dietary guidelines
environmental focus less meat limit marketing of unhealthy food to children recommend less than 10% added sugars labels, bolder, larger, easier to read
2015 “in” foods
veggies fruits seafoods dairy whole grains coffee
