Transcript Healthy Eating - Abilene Christian University
Eating for a Healthy Life
By Sheila Jones, MS, RD, LD
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Dietary Guidelines for Americans
Aim for Fitness
Aim for a healthy weight Be physically active each day 1.
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Build a Healthy Base
Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat
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Dietary Guidelines for Americans
Choose Sensibly
Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation
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Common Recommendations
Dietary Guidelines, American Heart Association, American Cancer Society, American Diabetes Association, National Research Council: Saturated fat < 10% of kcal Polyunsaturated fat < 10% of kcal Dietary cholesterol < 300 mg/day Carbohydrates > 55% of kcal Energy intake to achieve and maintain healthy weight Sodium intake < 2400 mg/day (1)
American Institute for Cancer Research
1997 - Expert panel of scientists reviewed > 4,500 research studies and published the most comprehensive report ever concerning diet, nutrition, and cancer The report shows that 30-40% of all cancers could be prevented through changing how we eat and exercise
Diet and Health Guidelines for Cancer Prevention
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And Choose a diet rich in a variety of plant-based foods Eat plenty of vegetables and fruits Maintain a healthy weight and be physically active Drink alcohol only in moderation if at all Select foods low in fat and salt Prepare and store food safely always remember…
Do not use tobacco in any form
The New American Plate
2/3 or more of the plate should be covered by plant-based foods – vegetables, fruits, whole grains, and beans – 1 or more vegetables or fruits and not just grain products 1/3 or less of the plate should be covered by meat, fish, poultry, or low-fat dairy
Vegetables and Fruits
5 or more servings of vegetables and fruits each day Research suggests this one dietary change could prevent as many as 20% of all cancers Vegetables and fruits provide vitamins, minerals, and phytochemicals Variety is important to get the widest array – dark green, deep orange, citrus
Other Plant-based Foods
7 or more servings of other plant-based foods such as whole grains and legumes Whole grains are higher in fiber, vitamins, minerals, and phytochemicals than refined grains
Meat on the Side
Choose lean cuts of red meat and limit yourself to no more than 3 oz. per day AICR’s report shows that diets high in red meat probably increase the risk of colon cancer Poultry, fish, and game do not have the same impact and no limits have been set; keep portions small enough to be able to eat an abundance of plant-based foods
The Old American Plate
How Does It Look Again?
Stir-fry is the kind of meal that belongs on the New American Plate Bursting with colorful vegetables, hearty grains, and cancer fighting vitamins, minerals, and phytochemicals Red meat, poultry, or seafood is used as a condiment to add flavor and texture
How Does This Impact Weight Control?
It is about calories, not a magic protein vs. carbohydrate formula Obesity became an epidemic in the U.S. at the same time portion sizes grew Now “value meals” and “super sizes” are commonplace Average calorie intake per day of Americans has risen from 1,854 to 2,002 over the last 20 years – 148 calories/day, which is estimated to add an extra 15 pounds per year (2)
National Weight Control Registry
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Developed at Brown Medical School Studied > 3,000 American adults who lost an average of 60 pounds and kept it off for an average of 6 years
How do they do it?
Successful losers report 4 common behaviors: Eat a low-fat, high-carbohydrate diet They monitor themselves by weighing They are very physically active (> 1 hour/day) They eat breakfast (3)
Weight Loss
The 1 determine what is a healthy weight for you st step is setting a realistic goal and Weight reductions of 5-15% reduce risk factors for conditions such as heart disease, diabetes mellitus, and hypertension
Weight Loss
Remember the New American Plate?
It features more food and fewer calories (the real culprit) Eating meals with plenty of vegetables, fruits, whole grains, and beans will make you feel more satisfied and help keep your weight in a healthy range A diet based on these foods can help prevent cancer, heart disease, diabetes mellitus, stroke, hypertension, and other debilitating conditions
Hallmarks of Unhealthy Diets
They promote quick weight loss – loss of muscle and water They limit food selections and dictate specific rituals They use testimonials from famous people and tie the diet to well-know cities They bill themselves as cure-alls They often recommend supplements No attempts are made to change eating habits permanently They are generally critical of and skeptical about the scientific community (4)
The Final Message
There is NO need to follow the latest diet trend Keep an eye on the kinds of food on your plate and the size of portions Enjoy the wonderful variety of healthy foods with which God has blessed us
References
1. Lee RD and Nieman DC. Nutritional Assessment. 2003;33-40.
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American Institute for Cancer Research Newsletter
, November 2000;3-22.
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FDA Consumer
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, January/February 2002; 4. Wardlaw GM and Kessel M. Perspectives in Nutrition. 2002;557.
Web Sites
USDA nutrition information – www.nal.usda.gov/fnic Dietary Guidelines for Americans via the Nutritional Assessment web site – www.mhhe.com/hper/nutrition American Institute for Cancer Research American Dietetic Association – www.aicr.org
www.eatright.org
Web Dietitian – www.webdietitian.com
Weight-control Information Network – www.niddk.nih.gov/health/nutrit/nutrit.htm