1 Chapter 2 Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus.

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Chapter 2

Using Dietary Recommendations, Food Guides, and Food Labels to

Plan Menus

Learning Objectives

1. Discuss the Dietary Guidelines for Americans with regard to adequate nutrients within kcalorie needs, weight management, physical activity, foods groups to encourage, fat, carbohydrates, sodium and potassium, alcoholic beverages, and food safety

2. Recommend ways to implement each Dietary Guideline3. Describe each food group in MyPyramid including subgroups

as appropriate4. Explain the concept of discretionary kcalories5. Gives examples of portion sizes from each food group6. Describe how MyPyramid illustrates variety, proportionality,

and moderation

Learning Objectives

7. Plan menus using MyPyramid

8. List the information required on a food label

9. Read and interpret information from the Nutrition Facts label

10. Distinguish between a nutrient claim and a health claim

11. Explain how an “A” health claim differs from those ranked “B”, “C”, or “D”

12. Discuss the relationship between portion size on food labels and portions in MyPyramid

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Dietary Recommendations &Food Guides Dietary recommendations

Discuss specific foods to eat for optimum health

Food guides Tell us the amounts of foods we need to eat to

have a nutritionally adequate diet Based on current dietary recommendations,

the nutrient content of foods, and the eating habits of the targeted population

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The Dietary Guidelines for Americans (2005) Provides science-based advice to promote

health and reduce risk for chronic diseases thru diet and physical activity

Recommendations are targeted to the general public over 2 years of age in the US

By law the Dietary Guidelines is updated every 5 years

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1. Adequate Nutrients Within Kcal Needs Meet recommended intakes within energy needs by

adopting a balanced eating pattern such as that in MyPyramid.

MyPyramid differs in important ways from common food consumption patterns in the United States. In general, MyPyramid recommends: More dark green vegetables, orange vegetables,

legumes, fruits, whole grains, and low-fat milk and milk products

Less refined grains, total fats (especially cholesterol, and saturated and trans fats), added sugar, and kcalories.

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1. Adequate Nutrients Within Kcal Needs Consume a variety of nutrient-dense foods

and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

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2. Weight Management

To maintain body weight in a healthy range, balance kcalories from foods and beverages with kcalories expended

To prevent gradual weight gain over time, make small decreases in food and beverage kcalories and increase physical activity

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3. Physical Activity

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. To reduce the risk of chronic disease in adulthood,

engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week.

For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood, engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

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3. Physical Activity

Achieve physical fitness by including: cardiovascular

conditioning stretching exercises for

flexibility resistance exercises or

calisthenics for muscle strength and endurance

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4. Food Groups to Encourage

_________________________

_________________________

_________________________

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5. Fats

Consume less than 10% of kcalories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.

Keep total fat intake between 20 to 35% of kcalories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acid, such as fish, nuts, and vegetable oils.

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5. Fats

When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

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6. Carbohydrates

Choose fiber-rich fruits, vegetables, and whole grains often.

Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by MyPyramid.

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Whole Grains

Whole wheat Whole oats/oatmeal Whole corn Popcorn Brown rice Whole rye Bulgur Millet Quinoa Sorghum

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7. Sodium and Potassium

Consume less than 2,300 mg (about 1 teaspoon of salt) of sodium per day.

Choose and prepare foods with little salt.

Eat potassium-rich foods such as fruits and vegetables.

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8. Alcoholic Beverages

Moderation __ drinks/day for men and women

1 drink = _______beer

_______ wine

_______ distilled spirits

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9. Food Safety

To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruit and

vegetables. Meat and poultry should not be washed or rinsed.

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

Cook foods to a safe temperature to kill microorganisms.

Chill (refrigerate) perishable food promptly and defrost foods properly.

Avoid raw (unpasteurized) milk or any products made from raw milk, raw or partially cooked eggs or foods containing raw eggs.

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MyPyramid

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MyPyramid (cont’d)

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Activity Proportionality

Moderation Variety

Personalization Gradual Improvement

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Message: Variety In the Dietary Guidelines: Consume a variety of nutrient-dense foods and beverages within

and among the basic food groups.

In MyPyramid graphic: Color bands represent that all

food groups are needed each day for health.

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Food Groups are Color Coded

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Message: Proportionality

In the Dietary Guidelines: Adopt a balanced eating pattern.

Sufficient amount of fruits and vegetables, 3 or more ounce equivalents of whole-grain products per day 3 cup equivalents per day of fat-free or low-fat milk or milk

products.

In MyPyramid graphic: Differing widths of the color bands

suggest about how much food should be eaten from each group.

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Message: ModerationIn the Dietary Guidelines: Limit intake of saturated and trans fats, and choose products low in

these fats. Make choices of meat, poultry, dry beans, and milk products that are

lean, low-fat, or fat-free. Choose and prepare foods and beverages with little added sugars or

calorie sweeteners.

In MyPyramid graphic: Food group bands narrow from

bottom to top suggesting to eat nutrient-dense forms of foods.

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Message: Physical Activity

In the Dietary Guidelines: Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-

being, and a healthy body weight.

In MyPyramid graphic: Steps and person on them

symbolize that physical activity should be a part of everyday healthy living.

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Additional Messages in the MyPyramid Graphic

Personalization: The name “MyPyramid” suggests an

individual approach. The person climbing the steps

mentally links each viewer to the image.

Gradual Improvement: The slogan “Steps to a Healthier You” suggests that

improvement should happen in stages, over time.

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Grains

1 ounce equivalent =

1 slice bread

1 small muffin

1 cup ready-to-eat cereal flakes

½ cup cooked rice, pasta, or cooked cereal

Make half your grain choices whole grains

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Vegetables

Subgroups

Dark green vegetables Orange vegetables Beans Starchy vegetables Other vegetables

Vegetables

1 cup vegetables =

1 cup cut-up raw or cooked

vegetables 1 cup vegetable juice 2 cups leafy salad greens

(raw)

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Fruits

1 cup fruit =

1 cup cut-up raw or cooked fruit

1 cup 100% fruit juice

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Milk

1 cup milk =

1 cup milk or yogurt 1-1/2 ounces natural

cheese (such as cheddar)

2 ounces processed cheese (such as American)

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Meat & Beans

1 ounce-equivalent =

1 ounce lean meat, poultry, or fish

1 egg ¼ cup cooked dry

beans or tofu 1 tablespoon peanut

butter ½ ounce nuts or seeds

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Oils

Oils provide: polyunsaturated fatty

acids monounsaturated fatty

acids vitamin E and essential fatty

acids

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Discretionary Calories May be used to: Increase amount of food selected from a food group Consume foods that are not in the lowest fat form—

such as 2% milk or medium-fat meat or items that contain added sugars

Add oil, fat, or sugar to foods Consume alcohol (for those who consume alcohol)

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Nutrient Contributions - Fruit

Food Group Major Contribution(s) *

Substantial Contribution**

Fruit Group Vitamin C Thiamin

Vitamin B6

Folate

Magnesium

Copper

Potassium

Carbohydrate

Fiber * Major Contribution means that the food group or subgroup provides more of the nutrient than any other single food group, averaged over all calorie levels. When 2 food groups of subgroups provide equal amounts, it is noted as a tie.** Substantial Contribution means that the food group or subgroup provides 10% or more of the total amount of the nutrient in the food patterns, averaged over all calorie levels.

Source: 2005 Report of the Dietary Guidelines Advisory Committee.

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Nutrient Contributions - Vegetables

Vegetable Group Vitamin A Vitamin E

Vitamin C

Thiamin

Niacin

Vitamin B6

Folate

Calcium

Phosphorus

Magnesium

Iron

Zinc

Copper

Carbohydrate

Fiber

Alpha-linolenic acid

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Nutrient Contributions – Vegetables (cont’d)

Vegetable Subgroups

Dark Green Vegetables

Vitamin A

Vitamin C

Orange Vegetables

Vitamin A

Legumes Folate

Copper

Fiber

Vitamin B6

Copper

Other Vegetables Vitamin C

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Nutrient Contributions – Grains

Grain Group Thiamin Vitamin A

Folate Riboflavin

Magnesium Niacin

Iron Vitamin B6

Copper Vitamin B12

Carbohydrate Calcium

Fiber Phosphorus

Zinc

Potassium

Protein

Linoleic acid

Alpha-linolenic acid

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Nutrient Contributions – Grains (cont’d)

Grain Subgroups

Whole Grains Folate (tie) Thiamin

Magnesium Riboflavin

Iron Niacin

Copper Vitamin B6

Carbohydrate (tie) Vitamin B12

Fiber Phosphorus

Zinc

Protein

Enriched Grains Folate (tie) Riboflavin

Thiamin Niacin

Carbohydrate (tie) Iron

Copper

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Nutrient Contributions – Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group

Niacin Vitamin E

Vitamin B6 Thiamin

Zinc Riboflavin

Protein Vitamin B12

Phosphorus

Magnesium

Iron

Copper

Potassium

Linoleic acid

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Nutrient Contributions – Milk

Milk Group Riboflavin Vitamin A

Vitamin B12 Thiamin

Calcium Vitamin B6

Phosphorus Magnesium

Zinc

Potassium

Carbohydrate

Protein

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Nutrient Contributions – Oil and soft margarine

Oils and soft margarines

Vitamin E

Linoleic acid

Alpha-linolenic acid

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Focus on fruitsFocus on fruits

Vary your veggiesVary your veggies

Get your calcium-rich foodsGet your calcium-rich foods

Make half your grains wholeMake half your grains whole

Go lean with proteinGo lean with protein

Know the limits on fats, salt, and sugarsKnow the limits on fats, salt, and sugars

Key food group messages from the Dietary Guidelines and MyPyramid:

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Planning Menus Using MyPyramid

1. Does a day’s menu on the average provide at least the number of servings required from each of the major food groups for a 2000-kcalorie diet?

2. Are most of the menu items nutrient-dense (without solid fat or sugars added)?

3. Does the menu have whole-grain breads, etc. at each meal?

4. Are most meat and poultry items lean?5. Are fish, beans, and other meat alternates available?6. Does the menu include servings from each of the

vegetable subgroups: dark orange, green, beans, starchy, and other?

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Planning Menus Using MyPyramid (cont’d)7. Do most veggies and fruits have their skins

and seeds?

8. Are there more choices for fresh, canned, or dried fruit than for fruit juices?

9. Are low-fat or fat-free milk and other dairy choices available?

10. Are the fruit juices 100% juice?

Planning Menus Using MyPyramid (cont’d)11. Are foods (especially desserts) high in fat,

sugar, and/or sodium balanced with choices lower in these nutrients?

12. Is a soft margarine available that does not contain trans fat?

13. Are unsweetened beverages available?

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An Adaptation of the Pyramid

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Food Labels

Required on Labels:

Food Name

Ingredient List

Net weight

Name and address of manufacturer

Nutrition Facts

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Nutrition Facts

Daily Value: A set of nutrient-intake values developed by the Food and Drug Administration used as a reference for expressing nutrient content on nutrition labels.

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Nutrient Content Claims

Claims on food labels about the nutrient composition of a food

Regulated by the FDA Examples:

Low calorie – 40 kcal or less

Low fat – 3 grams or less of fat

High in….. – 20% or more of Daily Value

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Health Claims

Claims on food labels that state certain foods or food substances – as part of an overall healthy diet – may reduce the risk of certain diseases. Must be approved by FDA.

Example: “Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.” (An “A” claim)This claim may be put on foods that meet the criteria for low sodium (140 mg sodium or less).

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Ranking System for Health Claims

Courtesy of USDA

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Portion Size Comparisons

Portion sizes in the Food Guide Pyramid do not always match the serving sizes on food labels. Food labels allow consumers to compare the nutrients in two products.

Portion sizes in the US have been steadily increasing.

Serving Sizes

Hot Topic: Quack, Quack!

How to recognize quacks: Their products make claims such as “quick,

effortless” or effective cure-all They use dubious diagnostic tests such as

hair analysis to detect nutritional deficiencies They rely on testimonials rather than science They use food as medicine

How to Recognize Quacks (cont’d)

They often lack credentials They seem more like sales people than

medical professionals They offer simple answers to complex

problems They make dramatic statements that are

refuted by reputable scientific organizations Their theories are not found in medical

journals using a peer-review process but are written in books for the lay public

Registered Dietitians

A registered dietitian is a food and nutrition expert who has met academic and professional requirements including: Bachelor's degree with course work approved by

ADA's Commission on Accreditation for Dietetics Education. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry

Complete an accredited, supervised, experiential practice program of at least 1200 hours

Pass a national examination Complete continuing professional educational

requirements to maintain registration

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