Eating for a Healthy LifeEating for a Healthy Life

By By

Sheila Jones, MS, RD, LDSheila Jones, MS, RD, LD

Dietary Guidelines Dietary Guidelines for Americansfor Americans

Aim for FitnessAim for Fitness1. Aim for a healthy weight2. Be physically active each day

Build a Healthy BaseBuild a Healthy Base1. Let the Pyramid guide your food choices2. Choose a variety of grains daily,

especially whole grains3. Choose a variety of fruits and vegetables

daily4. Keep food safe to eat

Dietary Guidelines Dietary Guidelines for Americansfor Americans

Choose SensiblyChoose Sensibly1. Choose a diet that is low in saturated

fat and cholesterol and moderate in total fat

2. Choose beverages and foods to moderate your intake of sugars

3. Choose and prepare foods with less salt4. If you drink alcoholic beverages, do so

in moderation

Common RecommendationsCommon Recommendations Dietary Guidelines, American Heart

Association, American Cancer Society, American Diabetes Association, National Research Council:

1. Saturated fat < 10% of kcal2. Polyunsaturated fat < 10% of kcal3. Dietary cholesterol < 300 mg/day4. Carbohydrates > 55% of kcal5. Energy intake to achieve and maintain

healthy weight6. Sodium intake < 2400 mg/day (1)

American Institute for Cancer American Institute for Cancer ResearchResearch

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 Diet and Health Guidelines for Cancer PreventionCancer Prevention

1. Choose a diet rich in a variety of plant-based foods

2. Eat plenty of vegetables and fruits3. Maintain a healthy weight and be

physically active4. Drink alcohol only in moderation if at all5. Select foods low in fat and salt6. Prepare and store food safelyAnd always remember…Do not use tobacco in any form

The New American PlateThe 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 FruitsVegetables 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 FoodsOther Plant-based Foods

7 or more servings 7 or more servings of other plant-based of other plant-based foods such as whole foods such as whole grains and legumesgrains and legumes

Whole grains are Whole grains are higher in fiber, higher in fiber, vitamins, minerals, vitamins, minerals, and phytochemicals and phytochemicals than refined grainsthan refined grains

Meat on the SideMeat on the Side

Choose lean cuts of red meat and limit Choose lean cuts of red meat and limit yourself to no more than 3 oz. per day yourself to no more than 3 oz. per day

AICR’s report shows that diets high in AICR’s report shows that diets high in red meat probably increase the risk of red meat probably increase the risk of colon cancercolon cancer

Poultry, fish, and game do not have Poultry, fish, and game do not have the same impact and no limits have the same impact and no limits have been set; keep portions small enough been set; keep portions small enough to be able to eat an abundance of to be able to eat an abundance of plant-based foodsplant-based foods

The Old American PlateThe Old American Plate

How Does It Look Again?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 How Does This Impact Weight Control?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 RegistryNational Weight Control Registry

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:1. Eat a low-fat, high-carbohydrate diet2. They monitor themselves by weighing3. They are very physically active (> 1

hour/day)4. They eat breakfast (3)

Weight LossWeight Loss

The 1st step is setting a realistic goal and determine what is a healthy weight for you

Weight reductions of 5-15% reduce risk factors for conditions such as heart disease, diabetes mellitus, and hypertension

Weight LossWeight 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 DietsHallmarks of Unhealthy Diets They promote quick weight loss – loss of muscle

and water They limit food selections and dictate specific They limit food selections and dictate specific

ritualsrituals They use testimonials from famous people and tie They use testimonials from famous people and tie

the diet to well-know citiesthe diet to well-know cities They bill themselves as cure-allsThey bill themselves as cure-alls They often recommend supplementsThey often recommend supplements No attempts are made to change eating habits No attempts are made to change eating habits

permanentlypermanently They are generally critical of and skeptical about They are generally critical of and skeptical about

the scientific community (4)the scientific community (4)

The Final MessageThe 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

ReferencesReferences

1. Lee RD and Nieman DC. 1. Lee RD and Nieman DC. Nutritional Nutritional AssessmentAssessment. 2003;33-40.. 2003;33-40.

2. 2. American Institute for Cancer American Institute for Cancer Research NewsletterResearch Newsletter, November , November 2000;3-22.2000;3-22.

3. 3. FDA ConsumerFDA Consumer, January/February , January/February 2002; 18-25.2002; 18-25.

4. Wardlaw GM and Kessel M. 4. Wardlaw GM and Kessel M. Perspectives in NutritionPerspectives in Nutrition. 2002;557.. 2002;557.

Web SitesWeb Sites USDA nutrition information – USDA nutrition information –

www.nal.usda.gov/fnicwww.nal.usda.gov/fnic Dietary Guidelines for Americans via the Dietary Guidelines for Americans via the

Nutritional Assessment web site – Nutritional Assessment web site – www.mhhe.com/hper/nutritionwww.mhhe.com/hper/nutrition

American Institute for Cancer Research - American Institute for Cancer Research - www.aicr.orgwww.aicr.org

American Dietetic Association – American Dietetic Association – www.eatright.orgwww.eatright.org Web Dietitian – Web Dietitian – www.webdietitian.comwww.webdietitian.com Weight-control Information Network – Weight-control Information Network –

www.niddk.nih.gov/health/nutrit/nutrit.htmwww.niddk.nih.gov/health/nutrit/nutrit.htm

Thank You!Thank You!