THU

3.3 variety, moderation and balance

• Food labels, nutrient databases, Daily Values, and Dietary Reference Intakes (DRIs) are essential for evaluating nutrient content.
• Tools for assessing food intake include the Dietary Guidelines for Americans and Choose MyPlate.
• Understanding the principles of variety, moderation, and balance is critical before discussing these tools.
• A healthy diet is achieved by selecting nutrient-dense foods and adhering to these principles.

variety

• The six major food groups are protein, grains, fruits, vegetables, dairy, and oils.
• The principle of variety involves consuming foods from each group regularly, as illustrated by the USDA's "MyPlate" eating pattern.
• Within food groups, variety is crucial; for example, selecting a range of colorful vegetables to obtain different nutrients and phytochemicals.
• Wheat is the primary grain in the U.S., but other whole grains like barley, quinoa, rye, and buckwheat should also be included for optimal health benefits.
• Exploring new healthy foods contributes to a more enjoyable eating experience.

moderation

• The principle of moderation involves avoiding extremes in food consumption, specifically eating neither too much nor too little.
• Overconsumption is frequently an issue in areas with easy access to abundant food.
• Key dietary concerns for Americans include excessive intake of calories, saturated fats, added sugars, sodium, and alcohol.

balance

• The principle of balance in eating promotes perspective on food choices.
• Consuming French fries, cake, and ice cream nightly can cause health issues and contradicts variety and moderation.
• Occasional indulgence in less nutrient-dense meals is acceptable.
• When choosing a less nutritious dinner, it is advisable to compensate with nutrient-dense options for breakfast and lunch.

3.4 2020-2025 dietary guidelines for americans

• The U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) publish nutrition and dietary recommendations every five years, known as the Dietary Guidelines for Americans.
• These guidelines aim to promote healthy eating and exercise to support a healthy weight and reduce chronic disease risk across the lifespan.
• Designed for all Americans, the publication provides information for public health education, policies, and programs.
• The 2020-2025 Dietary Guidelines focus on four key elements to encourage proper nutrition and disease prevention.

1. follow a healthy eating pattern at every life stage

• Achieving a healthy eating pattern enhances immediate health and reduces the risk of chronic diseases.
• A flexible eating pattern accommodates individual calorie needs and personal preferences while considering time and budget constraints.
• Key components include vegetables, fruits, lean proteins, low-fat dairy, whole grains, and healthy oils.
• It is important to limit added sugars, saturated fats, and sodium intake.
• Healthy eating begins in infancy, ideally with exclusive breastfeeding or iron-fortified formula for the first six months, alongside Vitamin D supplements for breastfed infants.
• Introduction of solids should occur around six months, establishing healthy eating habits that can persist throughout life.
• Nutrient needs change with age, but healthy food choices remain consistent.

2. customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations

• A healthy eating pattern benefits individuals of all ages, races, ethnicities, and health statuses.
• It can be achieved by combining foods from all food groups, tailored to personal preferences and circumstances.
• The Dietary Guidelines emphasize food groups rather than specific foods to allow flexibility and accommodate various needs.
• Each food group contains a variety of nutrient-dense options.
• Nutrient-dense meals can cover multiple food groups and can be adjusted for calorie needs.
• Examples of eating patterns, including vegetarian, Mediterranean, and American styles, align with Dietary Guidelines principles.

3. focusing on meeting food group needs with nutrient-dense foods and beverages and stay within calorie limits

• Incorporate all food groups for variety and optimal nutrient quality.
• Choose foods with high nutrient density to meet recommendations without exceeding calorie limits.
• Be mindful of serving sizes, as they have increased over the years, leading to potential overeating.
• It is possible to enjoy all foods, provided the amounts consumed are appropriate.
• Small adjustments in meals can significantly affect overall nutrient and caloric intake.
• Nutrient density can be altered by food preparation methods, including added sugars and fats.

4. limit food and beverages higher in added sugars, saturated fat, and sodium; limit alcoholic beverages

• The Dietary Guidelines suggest that 85% of daily caloric intake should come from nutrient-dense foods.
• The remaining 15% of calories can include added sugars and saturated fats.
• American consumption of empty calories, primarily from saturated fats and added sugars, is approximately three times higher than recommended levels.
• High intake of added sugars and saturated fats complicates meeting nutrient needs within a healthy caloric range.
• Recommendations for reducing intake include:
- Less than 10% of total calories from added sugars.
- Less than 10% of total calories from saturated fats.
- Less than 2300 mg of sodium per day.
- If alcohol is consumed, moderation is advised: up to two drinks per day for men and one drink per day for women.

added sugar

• The intake of added sugar in America constitutes approximately 13% of total caloric intake, exceeding the recommended limit of less than 10%.
• Major sources of added sugar in the U.S. diet include sugary beverages, desserts, sweet snacks, sweetened coffee and tea, and candy.
• Over 50% of added sugar consumption comes from these specific food categories, which contribute minimally to nutrient intake.
• Recommendations to lower added sugar intake include reducing portion sizes, consuming these items less frequently, and choosing options low in added sugars.

saturated fat

• The intake of saturated fat in America is approximately 11% of total calories, exceeding the recommended limit of less than 10%.
• Only 23% of individuals adhere to the guideline of consuming less than 10% of calories from saturated fat.
• Major sources of saturated fat in the U.S. diet include sandwiches (e.g., hamburgers, tacos, burritos), desserts and sweet snacks, and grain-based foods with high-fat sauces (e.g., pasta with alfredo).
• Saturated fat occurs naturally in some foods, such as high-fat meats, and may also be added during preparation (e.g., butter on toast).
• Strategies to reduce saturated fat intake include decreasing portion sizes and eating less frequently high-saturated fat foods.
• Suggestions for lowering saturated fat include using lean meats and low-fat cheeses, along with substituting high-saturated fat items with healthier options like oils, nuts, seeds, and avocados.
• Cooking with unsaturated oils (e.g., olive, canola, or peanut oil) instead of butter or shortening is recommended.

sodium

• Sodium is essential but excessive intake increases cardiovascular disease and high blood pressure risks.
• Average sodium intake in America for individuals aged 1 and older is 3,393 mg/day, exceeding the Dietary Guidelines' recommendation of 2,300 mg/day.
• Most sodium comes from pre-prepared and processed foods; home cooking contributes minimally.
• Recommendations to reduce sodium intake include:
- Decreasing consumption of pre-prepared and processed foods.
- Reading food labels for sodium content and choosing “Reduced sodium,” “low-salt,” or “No salt added” options.
- Selecting unsalted canned vegetables.
- Cooking at home more frequently.
- Using herbs and spices for flavoring instead of salt.

alcohol

• Dietary Guidelines advise non-drinkers against starting alcohol consumption.
• Moderate drinking is defined as up to two drinks per day for men and one for women.
• Alcohol consumption is recommended only for adults of legal drinking age.
• It is important to account for calories from alcohol to meet nutrient needs and maintain healthy calorie limits.

summary

• Reducing added sugar, saturated fat, and sodium can lower the risk of chronic diseases.
• Increasing intake of vegetables, fruits, low-fat dairy, and whole grains helps minimize chronic disease risk.
• These dietary changes provide essential nutrients often lacking in the American diet, including fiber, potassium, and calcium.

3.5 using Choose MyPlate to evaluate food intake

• The Dietary Guidelines includes a graphic representation of its principles.
• The food pyramid was first introduced in 1992 and updated in 2005.
• It served as a symbol of healthy eating for many years.
• In 2011, the pyramid was replaced by Choose MyPlate due to comprehension concerns.

key nutrients in food groups

• The MyPlate food guide categorizes foods into five groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy.
• These groups facilitate dietary recommendations by focusing on food types rather than individual nutrients.
• Fruits and Vegetables contain key nutrients such as vitamin A, vitamin C, folate, potassium, and fiber, with an emphasis on consuming whole forms instead of juice for fiber content.
• The Grains group offers thiamin, riboflavin, niacin, iron, magnesium, and fiber, though refining grains results in nutrient loss; enrichment adds back specific nutrients but not all.
• The Protein Foods group includes various animal and plant sources, providing protein, vitamin B-6, niacin, iron, and zinc, with vitamin B-12 present in animal products and legumes, nuts, and seeds offering additional fiber and magnesium.
• The Dairy group consists of milk, yogurt, cheese, and fortified soy beverages, emphasizing protein, riboflavin, calcium, and potassium, while excluding non-protein plant milks like rice and almond milk.

how to use the MyPlate food guide

• MyPlate graphic illustrates ideal proportions of food groups: half plate for fruits and vegetables, a quarter for grains, and a quarter for protein, alongside regular dairy intake.
• Emphasizes principles of variety, moderation, balance, and nutrient density when selecting foods.
• Advocates for a colorful selection of fruits and vegetables, incorporation of whole grains, lean proteins (like chicken and fish), and alternative protein sources (like legumes, nuts, and seeds).
• Recommended food amounts vary based on caloric needs, expressed in cup or ounce equivalents.
• For a 2000 Calorie diet, it suggests 2 cup equivalents of fruit, but dried fruits require less volume to meet this equivalent (e.g., ½ cup of raisins).
• Defines vegetable equivalents: 1 cup raw/cooked vegetables or vegetable juice equals one cup equivalent; 2 cups of raw leafy greens needed for 1 cup equivalent.
• Grain group measured in ounce equivalents, requiring attention to calorie content from added fats and sugars (e.g., muffins vs. bread).
• Dairy equivalents are based on calcium content, with 1 cup of yogurt/milk equating to 1 cup equivalent. Processed cheese needs less quantity for equivalent calcium due to concentrated content.
• Protein group measures typically as 1 ounce of meat equals 1-ounce equivalent, also accounting for non-meat protein sources with varying serving sizes.