Planning a Healthy Diet

Obesity

�Obesity is a major public health concern in the United States. Between 1980 and 2002, the proportion of children and adolescents ages 6 through 19 who were overweight more than tripled. Obesity now affects over 15 percent of children and adolescents and more than 10 percent of children ages 2 through 5 are overweightObesity means an excess amount of body fat. No general agreement exists on the definition of obesity in children as it does adults

Causes of childhood obesity are

multifactorial Physical inactivityThe popularity of television, computers, and video games translates into an increasingly sedentary (inactive

) lifestyle for many children in the United States.

Children 8—18 years of age spend an average of 7.5 hours a day using entertainment media, including TV,

video games, cell phones, and movies. Of those 7.5 hours, about 4.5 hours is dedicated to viewing TV.

•Pediatric clinics of North America said that children who watch the most hours of television have the highest incidence of obesity. This trend is apparent not only because little energy is expended while viewing television but also because of the concurrent consumption of high-calorie snacks Such as chips,

cookies, candy and chocolate .�

Dietary Habits

Children's dietary habits have shifted away from healthy foods to a much greater reliance on fast food, processed snack foods, and sugary drinks. These foods tend to be high in fat and/or calories and low in many other nutrients

�Children are getting more of their food away from home.

Daily total energy intake that children derived from energy dense (high calorie) snacks increased by approximately 121 �kilocalories.

There has been a decline in breakfast consumption - especially for children of working mothers.�

Portion sizes increased

Consequences/ Solutions consequences

�Obesity increases the risk for serious health

conditions :

type 2 diabetes�high blood pressure� high cholesterol�low self-esteem that stems from being teased, �bullied, or rejected by peers.

�

solutions

Encourage Healthy Eating Habits�Encourage Daily Physical Activity�Discourage Inactive Pastimes�Be a Positive Role Model�Be supportive�

Principles and Guidelines

■Adequacy

■Sufficient energy

■Adequate nutrients for healthy people

■Balance

■Enough but not too much

■ kCalorie (energy) control

■Energy in = energy out

■High nutrient density foods

Principles and Guidelines

■Nutrient density

■The most nutrients for the fewest calories

■Low-nutrient density foods

■Moderation

■Food selections – low in fat & added sugars

■Variety

■Among and within food groups

■Benefits of a varied diet

Nutrient Density At A Glance

■ Per Serving■ 1 cup of milk = 300 milligrams calcium (85 kcal)■ ½ cup turnips = 100 milligrams calcium (15 kcal)

■ Per K-calorie■ 300 mg/85 kcal = 3.5 mg per kcal■ 100 mg/15 kcal = 6.7 mg per kcal■ Milk has more mg/Ca per serving size■ Turnips have more mg/Ca per kcal

Diet-Planning Guides

■Need tools and knowledge to plan an ideal diet■USDA Food Guide

■Five major food groups■Recommended daily amounts for each group■Notable nutrients■Serving equivalents■Nutrient density

39g 65g 108g

Caprisun18g

nesquik 16 oz Bottle Sugars, total:

58g Calories, total:

400 Calories from sugar:

232

Fruit Roll-Ups 1 piece (14g) Sugars, total: 7g Calories, total: 50 Calories from sugar: 28

Fruit Gushers 25g Serving Sugars, total: 13g Calories, total: 90 Calories from sugar: 52

Fruit by the Foot 21g Serving Sugars, total: 10g Calories, total: 80 Calories from sugar: 40

Food Labels 5% or less is a bad source 5-10% is a good source 10-20% is an excellent

source

Food Labels

■Ingredient list■Listing of all ingredients■Descending order of predominance by weight

■Serving sizes■Food and Drug Administration (FDA) role■Adjust calculations according to amount consumed■Sizes listed vs. USDA Food Guide sizes

Food Labels■Nutrition Facts

■Quantities and Daily Values

■Required information

■Total food energy; food energy from fat

■Total fat; saturated fat; trans fat; cholesterol

■Sodium

■Total carbohydrate; dietary fiber; sugars

■Protein

■Vitamins A & C; iron; calcium

Recommended Daily Allowances from Each Food Group

1600 kcal 1800 kcal 2000 kcal 2200 kcal 2400 kcal

Fruits 1 ½ cup 1 ½ cup 2 cups 2 cups 2 cups

Vegetables 2 cups 2 ½ cups 2 ½ cups 3 cups 3 cups

Grains 5 oz 6 oz 6 oz 7 oz 8 oz

Protein 5 oz 5 oz 5 ½ oz 6 oz 6 ½ oz

Milk/Dairy 3 cups 3 cups 3 cups 3 cups 3 cups

Oils 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp

Discretionary 121 kcal 161 kcal 258 kcal 266 kcal 330 kcal

■ Serving equivalents

■Fruits, vegetables, milk = cups

■Grains and meats = ounces

My Plate

MyPlate.gov / MiPlato.gov

■ MyPlate is divided into sections of approximately 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup.

■ MyPlate is supplemented with additional recommendations, such as "Make half your plate fruits and vegetables", "Switch to 1% or skim milk", "Make at least half your grains whole", and "Vary your protein food choices". The guidelines also recommend portion control while still enjoying food, as well as reductions in sodium and sugar intakes

■ First Lady Michelle Obama said, "Parents don't have the time to measure out exactly three ounces of chicken or to look up how much rice or broccoli is in a serving. ... But we do have time to take a look at our kids' plates. ... And as long as they're eating proper portions, as long as half of their meal is fruits and vegetables alongside their lean proteins, whole grains and low-fat dairy, then we're good. It's as simple as that."

Diet-Planning Guides

■Exchange lists■Help in achieving kcalorie control and

moderation■Sorting of foods

■Energy-nutrient contents■Examples

Diet-Planning Guides

Diet-Planning Guides

■ Putting the plan into action

■Familiarize yourself with each food group

■Grocery shopping

■Consider foods you enjoy

■Make improvements little by little

■Processed foods■Disadvantages high in fat sodium ■Advantages longer shelf life easy to make

Diet-Planning Guides – Grocery Shopping

■Grains■Whole-grain products■Fortification &

enrichment■Vegetables ■Fresh vs. canned or

frozen■Milk

■ Fruits■ Colors■ Fruit juices

■ Meat, fish, & poultry■ Lean cuts■ Portion sizes■ Cooking techniques

The 9 Recommendations1. Consume a variety of foods within and among the basic food groups while

staying within energy needs.

2. Control calorie intake to manage body weight.

3. Be physically active every day.

4. Increase daily intakes of fruits and vegetables, whole grains and reduced-fat milk and milk products

5. Choose fats wisely for good health.

6. Choose complex carbohydrates wisely for good health.

7. Consume less sodium (salt) per day

8. If you drink alcoholic beverages, do so in moderation

9. Keep food safe to eat.