1. What defines a Healthy Diet?Aw es o m e. 2C Lesson 2 en ts !

2. This lesson will cover Determinants of a healthy diet An overview of the Dietary Guidelines How to read food labels An overview of the MyPlate Plan Food groups in the plan Exercise recommendations Computations for energy needs Navigating the MyPlate site2 Copyright PBRC 2012

3. Determinants of a healthy diet Plant based (fruits and vegetables) Avoids excessive calorie intake Minimizes solid fats and added sugars Lean meats Plant proteins3 Copyright PBRC 2012

4. What is a Healthy Diet? It is a diet that: Emphasizes fruits, vegetables, whole grains, fat-free orlow-fat milk, and milk products (nutrient-dense); Includes lean meats, poultry, fish, beans, eggs, and nuts; Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. 4 Copyright PBRC 2012

5. American Institute forCancer ResearchStrategies for Cancer Prevention:Eat mostly plant-based foods, whichare low in energy densityBe physically activeMaintain a healthy weight (via steps 1and 2, as well as reducing portion size)5 Copyright PBRC 2012

6. Recommendations for Cancer Prevention1. Be as lean as possible without becoming underweight.2. Be physically active for at least 30 minutes every day.3. Avoid sugary drinks. Limit consumption of energy-dense foods.4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.7. Limit consumption of salty foods and foods processed with salt.8. Dont use supplements to protect against cancer.9. Breastfeed exclusively for up to 6 months10. After treatment, cancer survivors should follow the recommendations for cancer prevention. 6 Copyright PBRC 2012

7. American Diabetes AssociationDivide your plate into 3 sections:Fill the largest section with non-starchy vegetablesIn one of the small sections,put starchy foodsOn the other small section, putyour meat or meat substitutesAdd an 8 oz glass of non-fat orlow-fat milk or milk substitute.And a piece of fruit or a 1/2 cupfruit salad to complete the meal.7 Copyright PBRC 2012

8. American Heart AssociationHealthy diet goals:Fruits and vegetables: At least 4.5 cups a dayFish (preferably oily fish): At least two 3.5-ounceservings a weekFiber-rich whole grains: At least three 1-ounce-equivalent servings a daySodium: Less than 1,500 mg a daySugar-sweetened beverages: No more than 450 calories(36 ounces) a weekOther Dietary Measures:Nuts, legumes and seeds: At least 4 servings a weekProcessed meats: No more than 2 servings a weekSaturated fat: Less than 7% of total energy intake 8 Copyright PBRC 2012

9. Dietary Guidelines for Americans The USDA Dietary Guidelines for Americans provide easy-to-understand information on how Americans can improve their health and reduce their risk of disease. disease This can be done by changing food choices, food handling, and physical activity patterns. The guidelines are revised every five years. 9 Copyright PBRC 2012

10. Dietary Guidelines for Americans Its important for you to know that the Dietary Guidelines are: Recommendations for healthy Americans, ages 2 years and over. The governments key nutrition message on how to choose a healthful diet and increase activity. Incorporated into an eating plan making it easy for Americans to follow. 10 Copyright PBRC 2012

11. Based on a 2,000 calorie diet the recommendations are: 6 ounces from the grains group 2 cups from the fruit group 2.5 cups from the vegetables group 3 cups from the milk group 5.5 ounces from the protein group11 Copyright PBRC 2012

12. Food Group Servings The number of servings for each food group is specified on this handout, based on differing calorie intakes. For a 1,800 calorie diet, how many servings should be consumed for each food group: Grains ? _______ Fruit ? _______ Vegetables ? _______ Milk ? _______ Proteins ? _______12 Copyright PBRC 2012

13. Food Groups What Foods are in each? Choose nutrient-dense foods over energy-dense foods Choose fat-free or low-fat milk or milk products over whole fat Choose lean cuts of meat and replace red meat with fish, nuts, seeds, peanut butter, or tofu occasionally. Discretionary calorie allowance13 Copyright PBRC 2012

14. Serving Sizes The fruit, vegetable, and milk groups deal with cup equivalents fruit vegetable The grains and proteins groups deal with ounce equivalents Could anyone tell me: 3 servings # of servings from the grain group for 1 (3 oz) muffin? _______ 1 cups # servings from the fruit group for 12 ounces of fruit juice? _______ # servings from lean meat and beans group for c cooked beans? _____ 2 ounces 14 Copyright PBRC 2012

15. Serving Sizes Last Example For lunch on Monday, Josh ate the following: 1 whole wheat sandwich (2 slices of bread) with 3 ounces of deli turkey and 1 teaspoon of mustard, and 1 slice (2 ounces) of American cheese 1 salad that had 1 cup of salad greens, cup of cooked pasta, and fat-free dressing And 1 glass of low-fat milk (8 ounces) Servings: Grains: 3 Fruits: 0 Vegetables: 1 cup Protein: 3 oz equivalents Milk: 2 cup equivalents 15 Copyright PBRC 2012

16. Exercise recommendations Children and adolescents (6-17 y) should do 60 minutes (1 hour) or more of physical activity each day. Adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).16 Copyright PBRC 2012

17. Aerobic activity whatcounts? Aerobic activity or "cardio" gets you breathing harder and your heart beating faster. Intensity is how hard your body is working during aerobic activity. Here are some examples of activities that require moderate effort: Walking fast Doing water aerobics Riding a bike on level ground or with few hills Playing doubles tennis Pushing a lawn mower17 Copyright PBRC 2012

18. Vigorous intensity exercise Jogging or running Swimming laps Riding a bike fast or on hills Playing singles tennis Playing basketball You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.18 Copyright PBRC 2012

19. Muscle-strengtheningactivities what counts? Strengthen your muscles at least 2 days a week. Work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Do 812 repetitions per activity as 1 set, 2 or 3 sets. You may want to try the following: Lifting weights Working with resistance bands Doing exercises that use your body weight for resistance (i.e., push ups, sit ups) Heavy gardening (i.e., digging, shoveling) Yoga19 Copyright PBRC 2012

20. Energy needs Your energy needs depend on your activity level Energy needs Can be calculated Are individual Vary from day to day20 Copyright PBRC 2012

21. Calculating Calorie (Energy) Needs The Harris-Benedict Equation Calculate recommended calorie intake This is specific for each individual and is based on a persons: Gender Age Height Weight Activity level21 Copyright PBRC 2012

22. Calculating Calorie (Energy) Needs The Harris-Benedict Equation There are two formulas we can use: One specific for females One specific for males Basal Energy Expenditure (B.E.E.)22 Copyright PBRC 2012

23. The Harris-Benedict Equation Calculating B.E.E. For men, the B.E.E. =66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age) For women, the B.E.E. =655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age) 23 Copyright PBRC 2012

24. Heres an Example Ashley is 25 years old. She is 55 and weighs 135 pounds. Shes moderately active, jogging daily. Calculate Ashleys energy needs: For women, the B.E.E. = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age) For Ashley, the B.E.E. = 655.1 + (9.563 x 61.4) + (1.850 x 165.1) - (4.676 x 25) 655.1 + 587.1 + 305.4 116.9 = 1430.7 24 Copyright PBRC 2012

25. Calculating B.E.E. For women, the B.E.E. = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)B.E.E. = 655.1 + (9.563 x 61.36) + (1.850 x 162.56) (4.676 x 25) 25 Copyright PBRC 2012

26. Calculating Energy Needs Activity Factors Multiply BEE by Level of Activity Sedentary 1.2 Little or no exercise, desk job Lightly Active 1.375 Light exercise/ sports 1-3 days/wkModerately Active 1.55 Moderate exercise/sports 6-7 d/wk Very Active 1.725 Hard exercise every day, or exercising 2 xs/day Extra Active 1.9 Hard exercise 2 or more times per day, or training for marathon, or triathlon, etc. Ashleys total energy needs (including activity needs) are 2218 kcals! 26 Copyright PBRC 2012

27. Summary Healthy diets are those that: Emphasize fruit, vegetables, whole grains, and fat-free or low fat dairy; Include lean meats more often than high fat meats; Replace meat with beans, eggs, nuts, and seeds occasionally; Are low in saturated fat, trans fat, cholesterol, salt, and added sugars 27 Copyright PBRC 2012

28. Summary Energy needs are different from one person to the next and based on: Gender Height Weight Activity level Healthy Diet + Exercise = the key to healthy living and lowering your risk for disease later in life28 Copyright PBRC 2012

29. Division of Education Authors: Phillip Brantley, PhD, Director Heli Roy, PhD, RD Pennington Biomedical Research Center Shanna Lundy, MS Steven Heymsfield, MD, Executive Director The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission: To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic Diseases Nutrition and the Brain Dementia, Alzheimers and healthy aging Diet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000. 29 Copyright PBRC 2012