Food Pyramid Basics and Guidelines

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Nutrition
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What are Calories?

• Way food scientists measure food energy
• Kilocalorie the amount of heat energy necessary
  to raise the temperature of a kilogram (1 liter)
  of water 1 degree Celsius aka calorie

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Sources of Calories

• Carbohydrates 4 per gram
• Protein 4 per gram
• Fat 9 per gram
• Alcohol 7 per gram

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Essential Nutrients

• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals
• Water

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Carbohydrates

• Provides energy
• 4 calories per gram (size of a small paper clip)
• Simple Carbs
• Refined sugars
• Contain no other nutrients proteins, vitamins,
  minerals, or fiber
• Broken down quickly mostly in small intestines

• Complex Carbs
• Broken down slowly
• Slows down digestion less hungry
• Eating proper amount provides energy for body
• Carbs have less calories gram for gram than
  dietary fats
• Human bodies must convert glucose to fats which
  in the process causes most of the calories to be
  lost

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Benefits of Complex Carbohydrates

• Reduce risk of colon cancer
• Reduce energy consumption helps with weight
  control
• Reduce risk of heart and artery disease
• Promote feeling of fullness
• Prevent bacterial infections
• Keep muscles of digestive tract healthy

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Protein

• Builds and repairs the body
• 4 calories per gram

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Fats

• Stored energy
• 9 calories per gram
• Saturated, polyunsaturated, and monounsaturated
  fats

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Vitamins

• Regulates body functions
• Should come from diet
• No calories or energy value

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Minerals

• act to build and regulate the body's tissues and
  organs, bones and muscles
• No calories or energy value

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Water

• Helps regulate body temperature
• 8 glasses per day
• Increase with physical activity
• No calories or energy value

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Where calories should come from

• 50-60 from carbohydrates
• 12-15 protein
• less than 30 from fat

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Types of energy

• Protein gives body energy in same way as carbs
  no advantage over carbs
• Fats cause problems
• Carbs preferred energy souce

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Bodys use of fuels

• Uses mix of carbohydrates (glucose), fatty acids,
  and amino acids (protein) for energy.
• During rest ½ from fats ½ from carbs
• Physical activity mostly glucose sends energy
  throughout body leads to use of fat and protein
• A high carb diet can triple an athletes
  endurance
• High fat diet 57 minutes of maximum endurance
• Normal mixed diet 114 minutes of maximum
  endurance
• High carb diet 167 minutes of maximum endurance

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MyPyramidUSDAs New Food Guidance System
United States Department of Agriculture Center
for Nutrition Policy Promotion
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What does the 2005 Pyramid tells us?
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Anatomy of My Pyramid

• Activity by the steps and the person climbing
  them, the importance of daily physical activity.
• Moderation the narrowing of each food group
  from bottom to top. The wider base stands for
  foods with little or no solid fats or added
  sugars. These should be selected more often. The
  narrower top area stands for foods containing
  more added sugars and solid fats. The more active
  you are, the more of these foods can fit into
  your diet.
• Personalization the person on the steps, the
  slogan, and the URL. Find the kinds of amounts of
  food to eat each day at MyPyramid.gov.
• Proportionality the different widths of the
  food group bands. The widths suggest how much
  food a person should choose from each group. The
  widths are just a general guide, not exact
  proportions. Check the Web site for how much is
  right for you.
• Variety symbolized by the 6 color bands
  representing the 5 food groups of the
• Pyramid and oils. Foods from all groups are
  needed each day for good health.
• Gradual Improvement encouraged by the slogan.
  It suggests that individuals can
• benefit from taking small steps to improve
  their diet and lifestyle each day.

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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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Message Moderation

• In 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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Additional Messages in the MyPyramid GraphicTo
foster implementation

• 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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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 Variety
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Final Graphic Design

• Activity Proportionality
• Moderation Variety
• Personalization Gradual
• 
  Improvement

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Key food group messages from the Dietary
Guidelines and MyPyramid
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.
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Pyramid PowerMilk, Yogurt, Cheese Group
Choose Often Choose Sometimes Choose Rarely
Skim 1 lowfat milk 2 lowfat milk Whole Milk
Products made with skim 1 low fat milk Products made with 2 lowfat milk Products made with whole milk
Cheeses with 2 or fewer grams of fat per ounce Cheeses with 3 to 5 grams of fat per ounce Cheeses with more than 5 grams of fat per ounce
Frozen dairy desserts with 2 grams of fat or less per item or per ½ cup serving Frozen dairy desserts with 3 to 5 grams of fat or less per item or per ½ cup serving Frozen dairy desserts with more than 5 grams of fat or less per item or per ½ cup serving
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Pyramid PowerMeat, Poultry, Fish, Dry Beans,
Eggs Nuts
Choose Often Choose Sometimes Choose Rarely
Beef Eye of Round, top round Beef Tip or bottom round, sirloin, chuck arm pot roast, top loin, tenderloin, flank, t-bone steak Beef Porterhouse steak, brisket, chuck blade roast, rib-eye, ribs, ground beef, liver, corned beef, pastrami, bologna, salami, frankfurts
Chicken breast w/o skin turkey breast or leg turkey wing w/o skin ground turkey w/o skin Chicken breast with skin chicken leg, thigh, or wing w/o skin turkey wing with skin Chicken leg, thigh, or wing with skin chicken liver ground turkey with skin duck goose
Poultry cold cuts with up to 1 gram of fat per ounce Poultry cold cuts with 2 grams of fat per ounce Poultry cold cuts with 3 or more grams of fat per ounce
All dried beans, peas lentils Soybeans, tofu Nuts, peanuts, other nut butters
Egg whites Egg substitutes Whole eggs or yolks
All fresh fish shellfish canned fish, water-packed, drained Smoked fish canned fish, oil packed, drained
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Pyramid PowerVegetable Group
Choose Often Choose Sometimes Choose Rarely
Fresh vegetables or frozen vegetables without sauce Canned vegetables, vegetable juices Frozen vegetables in sauce
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Pyramid PowerFruit Group
Choose Often Choose Sometimes Choose Rarely
All fresh fruit (except avocado olives) Dried fruit, fruit juices, canned fruit in its own juice Avocado olives
Unsweetened applesauce Sweetened applesauce
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Pyramid PowerBread, Cereal, Rice Pasta Group
Choose Often Choose Sometimes Choose Rarely
Bread, Bagels, Pita Egg breads French toast Pancakes Waffles Bread Stuffing Croissants
Muffins, biscuits, or rolls with 2 or fewer grams of fat Muffins, biscuits, or rolls with 2 to 4 grams of fat Muffins, biscuits, or rolls with more than 4 grams of fat
Unbuttered air-popped popcorn, pretzels, rice cakes, bread sticks Oil popped and/or buttered popcorn
Crackers with 1 gram or less of fat per ½ ounce Crackers with 2 grams or less of fat per ½ ounce Crackers with 3 or more grams of fat per ½ ounce
Cold cereals with 2 or fewer grams of fat 6 or fewer grams of sugar per serving Hot Cereals Cold cereal high in sugar or fat
Pasta Egg Noodles
Corn Tortillas Flour Tortillas
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Dietary GuidelinesWeight Management

• 2005
• Balance calories from food and beverages w/
  calories expended.
• Follow USDA Food Guide for appropriate calorie
  requirements based on age and physical activity
  levels.

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Dietary GuidelinesAdequate Nutrients

• Consume a variety of nutrient dense foods and
  beverages. Follow a balanced eating pattern such
  as USDA Food Guide or DASH eating plan

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The DASH Diet for Control of High Blood Pressure The DASH Diet for Control of High Blood Pressure The DASH Diet for Control of High Blood Pressure
Food group Daily Servings Nutritional Benefit
Low-fat or fat-free dairy 2-3 Calcium, potassium, magnesium and protein
Vegetables 4-5 Potassium, magnesium and fiber
Fruits 4-5 Potassium, magnesium and fiber
Grains and grain products 7-8 Carbohydrates and fiber
Meat, Poultry and fish 2 or fewer Protein and magnesium
Nuts, seeds and beans 4-5 per week Magnesium, potassium, protein and fiber
Fats and oils 2-3 This applies to added fat all other food choices should be low-fat
Sweets 5 per week Make these treats low-fat whenever possible

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Dietary GuidelinesFood Group to Encourage

• 2 cups fruit
• 2 ½ veggies, Consume enough fruits and veggies
  while staying w/i energy needs.
• At least ½ of grains should be whole grain at
  least 3 oz.
• 3 cups of milk fat-free, low-fat or equivalent.

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Dietary GuidelinesFat

• Keep total fat between 20 35 of calories w/
  most fats coming from polyunsaturated and
  monounsaturated fats.

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Dietary GuidelinesSalt

• Consume lt 2,300 mg include potassium-rich foods
  such as fruits and vegetables.

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Salt
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Dietary GuidelinesSugar

• Choose and prepare food with little added sugar
  or caloric sweeteners

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Sugar
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Dietary GuidelinesPhysical Activity

• Engage in activity, 30 minutes a day on most days
  of the week. To manage weight, engage in activity
  60 minutes a day on most days of the week of
  moderate or vigorous activity w/o exceeding
  calorie intake requirements

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Dietary GuidelinesFood Safety

• Clean hands, surfaces and produce. Meat and
  poultry should not be washed or rinsed
• Avoided raw unpasteurized milk or products made
  from unpasteurized milk, raw or partially raw
  cooked eggs or food containing raw or undercooked
  eggs, meat, poultry, unpasteurized juices or raw
  sprouts.

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--2005--MyPyramid
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Reasons for RevisingUpdating the Science

• To ensure that the guidance reflects the latest
  nutrition science
• New nutrient standardsDRI
• New Dietary Guidelines
• Food consumption and composition data

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Developing Food Intake Patterns

• Determine calorie needs
• Set nutrient goals
• Calculate nutrient profiles for each food group,
  based on
• Nutrient content of foods in group
• Food consumption
• Construct food patterns that meet goals

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Determine Calorie NeedsEstimated Energy
Requirements for males
From the National Academy of Sciences, Institute
of Medicine Dietary Reference Intakes
Macronutrient Report
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Construct Food Intake Patterns

• Establish initial amount from each food group
• Compare resulting nutrient content to nutritional
  goals
• Change amounts from food groups stepwise
• Identify groups or subgroups that are the most
  feasible nutrient sources
• Check amounts recommended against typical
  consumption
• Remaining calories after nutrient needs were met
  were identified as discretionary calories

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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
  formsuch 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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Servings
Daily Amounts in cups or ounces
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Implementation

• Implementation is the challenge ahead.
• Health/education professionals are vital for
  success.
• It will be an ongoing process.
• Working together, we can help Americans to be
  healthier.

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Convenience Foods

• What are convenience foods?

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Convenience Foods
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Convenience Foods

• What is a convenience food?
• Pre- packed frozen entrées
• TV dinners
• Boxed meals, add meat
• Fast Foods Drive Thru
• Carry out
• Order Pick up

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Convenience Foods

• Cons
• 2 xs more sodium than if food was made from
  scratch
• Less nutritionally beneficial ingredients (added
  sugars and preservatives)

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Convenience Foods

• Pros
• Allow for quality family time for working
  parents
• Variety
• Ease quick to prepare

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Increased Access to Fast Food

• Fast food, late 1930s w/ Carls, McDonalds and
  Burger King
• 1940s Wendys, KFC, Taco Bell, etc
• Easy to find
• Easy for working parents to depend on
• Fast food, obesity has been on the rise
• 65 of fast food business is drive-through
• For every 6 seconds saved at the drive through,
  sales increase by 1 . Per McDs Jack Greenberg

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Fast Food Fat
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Labels
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Required on all Labels

• Name
• Net weight or net contents
• Artificial coloring, flavoring, preservatives
• Name address of production
• style/product description
• Special info affecting those with health problems
• List of ingredients most to least

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Notes to know

• Ingredients largest to smallest
• of daily value based on 2000 calorie diet
  (indicated in one serving)
• Total sodium intake lt 2300 mg per day
• Nutritional facts required when claims made

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Label Conformity

• Serving or portion sizes
• Servings or portions per container
• Calories from fat per serving
• DV fat, cholesterol, sodium, total
  carbohydrate
• Vit A, C, calcium iron
• DV based on a 2,000 or 2,500 cal diet

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Labels Nutritional claims

• Low in can be eaten frequently w/o exceeding
  recommended amount
• Cal 40 or less
• Fat 3 g or less
• Sat fat lt 1 g
• Cholesterol - lt20mg
• Sodium - lt140 mg

• Reduced, less, or fewer - gt 25 less of something
  than a comparison food
• Light reduced by gt 1/3 regular product
• Good source of 10-19 DV for a nutrient
• High source of fiber - gt 20 DV fiber

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Label-Ease
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Label-Ease Step 1

• Make a fist
• Raise one finger for each nutrient -
• Calcium
• Fiber
• Protein
• Iron
• Vitamin A
• Vitamin C
• that has 10 or more listed for DV

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Label-Ease Step 2

• Fingers from step one should be up
• Choose to focus on fat grams or calories
• For fat, put one finger down if DV is gt 10
• For calories, put one finger down if total
  calories gt 200 per serving

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Label-Ease Score

• Nutrient-plus food at least one finger
  remaining
• Nutrient-minus food no fingers up

Good
Better
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Serving Size  1 bar (43 g) Serving Size  1 bar (43 g)
Amount Per Serving DV    
Total Calories 230 Total Calories 230
  Calories from Fat 120   Calories from Fat 120
Total Fat 13 g 20   
  Saturated Fat 9 g 45   
  Trans Fat 0 g  
Cholesterol 10 mg 3   
Sodium 40 mg 2   
Total Carbohydrate 25 g 8   
  Dietary Fiber 1 g 4   
  Sugars 22 g  
Protein 3 g  
  lt/TD   lt/TD

Vitamin A  0   
Vitamin C  0   
Calcium  8   
Iron  2   
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Portion Distortion

• Bigger is Better
• Need to get your moneys worth when eating out
• Example
• Serving of juice 4 oz.
• Bottles in a vending machine 16 oz.
• 4 servings in one bottle consumed in one
  seating

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Hand Portions
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Bagel

• 20 Years Ago
• 3 inch diameter
• 140 calories

• Today
• 6 inch diameter
• 350 calories

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Cheeseburger

• 20 Years Ago
• 333 calories

• Today
• 590 calories

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Check this out

• 7 Ways to Help Cure Portion distortion
• Eat portions the size of a small fist
• Watch out for inflation
• Snack before dinner
• Split the entrée
• Think small
• Dont serve from the table
• Beware of eating in front of the TV

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Liquid Calories

• Where do they come from?
• Pop
• Juice
• Sports Drinks
• Fruit Drinks
• Sweetened teas
• All calories count!

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Orange Juice

• 4 oz. serving
• 60 calories

• 16 oz bottle
• 240 calories

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The average high student will drink the
equivalent of 4 cans of pop in a day

• Can of pop 150 calories
• x 4 cans a day
• 600 additional calories
• x 7 days week
• 4,200 additional calories

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The average high student will drink the
equivalent of 4 cans of pop in a day

• Can of pop 150 calories
• x 4 cans a day
• 600 additional calories
• x 7 a week
• 4,200 additional calories
• x 52 weeks in a year
• ?

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The average high student will drink the
equivalent of 28 cans of pop in a week

• 4,200 calories a week

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The year total is

• 218,400 calories

62.4 lbs a year
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3,500 calories to gain a 1 pound
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Fat by the Pound
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Diet related health concerns
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4 Common high-risk diagnoses

• Obesity
• Diabetes (Type II)
• High Blood Pressure
• Hyperlipidemia
• A direct correlation to poor diet choices,
  genetics and environment.
• Early 90s patterns of risk factors in
  children started rising upward.

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Obesity

• BMI gt 85 to 95 percentile (Adult 25 to 30)
• Begins commonly at 5 6 years old
• Studies show a children who is obese between the
  ages 10 to 13 has a 80 chance of being an obese
  adult
• 16 to 33 children are obese in the US
• 2/3 of adults in the US
• Obesity is one of the medical conditions that is
  easy diagnose but difficult to treat
• 100 billion annually

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Diabetes

• Was the disease of 50 to 60 years old, NOW
  effects kids as years as 6.
• Hispanic African-Americans 21
• 13 in the US born in 2000 are at risk
• 5.9 million unaware
• 1990 to 1998 - 33 increase

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High Blood Pressure

• 58 million, 6 and older, or 1 in 5
• 1/3 are unaware
• 120/80 is normal for teens adults
• Diagnosis is tricky, no outward symptoms. Three
  reading to make a average base line reading for a
  child.

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Hyperlipidemia

• Related to food choices, lifestyle, physical
  inactivity, genetics, and obesity
• Lead to heart disease
• HDL levels gt/ 35
• Triglycerides gt/ 150

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Tips to eating out

• Pass on the bread or tortilla chips
• Hold the cheese and mayo, 100 calories
• Ask for ½ of the entrée to be boxed to go prior
  to serving
• Salad dressing on side, dip each bite
• Ask for foods to be cooked with less fat
• Choose meats that are grilled, baked or broiled
• Avoid cheese or cream sauces
• Share

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Tips for Fast Food

• Order a kids meal
• Grilled sandwich
• Skip the cheese and mayo
• Skip the fries, add fruit or salad
• Avoid regular soda, fruit punch or lemonade
• Use salad dressing sparingly the big packets of
  dressing is almost 3 servings compared to a
  bottle used at home

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Improving Physical Activity

• 1 in 3 do not participate n a regular vigorous
  activity
• Regular participate drops from 73 of freshman
  to 61 of seniors.
• ½ not enrolled in PE, 29 attend daily PE
• Contributed to the 100 increase in childhood
  obesity since 1980

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Manage weight, balance food intake with
exercise output
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Evaluating Nutrition Information

• Who said it?
• Motivation for the individual giving the
  information
• What is said?

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Sources of Reliable Nutrition Education

• Reputable Scientific Journals
• Reputable Scientific Organizations
• Research/Public Information Agencies
• Government Agencies
• Registered Dieticians
• People with advanced degrees in HUMAN NUTRITION
  from a reputable university

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Serving Size Quiz

• What does a serving size look like?

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QUIZ What Makes a Serving?

• ? A huge bag of Ruffles is helping you get
  through your science homework. You polish off
  about ½ a bag or 50 chips. How many servings of
  chips have you just eaten?
• 1
• 2 1/2
• 5

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The Answer C

• An official serving of Ruffles is one ounce,
  which is about 10 chips. Half a bag is 5
  servings.

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QUIZ What Makes a Serving?

• One serving of steak is about as big as
• A deck of cards
• A Howie Day CD
• with case
• c. A paperback book

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The Answer A

• An official serving of steak is three ounces or
  about as big as a deck of cards. A typical slab
  you would get at a steak house would be five
  times that size.

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QUIZ What Makes a Serving?

• According to the label on a package of Oreos, one
  serving has 100 calories and five grams of fat.
  How many cookies are
• in a serving?
• 1
• 2
• 3

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The Answer B

• An official serving of Oreos is 2 cookies. But
  who can stop at just 2?

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QUIZ What Makes a Serving?

• The label on your favorite brand of ultrasinful
  ice cream says that one serving has a killer 300
  calories and 15 grams of fat. How many scoops
  are in one serving?
• 3
• 2
• 1

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Answer C

• One official serving is one scoop, just ½ a cup.

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QUIZ What Makes a Serving?

• One official serving of french fries contains 3
  ounces. How many servings are in a McDonalds
  Super Size french fries?
• 1
• 2
• 3

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Answer C

• A Super Size order of french fries contains three
  official servings, adding up to 540 calories.

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QUIZ What Makes a Serving?

• A 7-Eleven Double Gulp contains how many servings
  of soda?
• 2
• 4
• 8

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Answer C

• A Double Gulp has eight servings, more than
  enough to quench the thirst of a large family. A
  can of soda contains 1 ½ servings.

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Be physically active each day
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• THE END