This chapter we get into some hands on application of applying nutrition science to your daily
meals.
What are some tools that we can do that with?
Chapter two is all about those diet planning tools that are available to help people apply
the research-based guidelines into their every day practice.
In chapter one, we learned about the broad based five characteristics to a healthy diet.
You might remember?
Things like adequacy, balance, calorie control, moderation and variety were the principles.
Those principles seem simple but most Americans fail to put them into practice.
So to help us with applying those principles into our daily eating, meal planning tools
have been developed.
They include the Dietary Reference Intakes or called DRIs, the 2015 Dietary Guidelines,
the USDA Food Patterns and MyPlate, the Exchange System and the DASH Diet.
Let's take a quick walk through those so I can introduce you to them and then you'll
take some time this week to explore them on your own.
I have in front of you, the table showing some of the DRIs.
This demonstrates how the DRIs are customized by life stage group, on the left hand side
here and by nutrient.
They include five sets of standards, the four most useful to individuals are the RDAs, the
AIs, the ULs and the AMDRs.
Your book gives a great review of these so be sure to note that.
The RDAs are not a minimum requirement to avoid deficiencies, they are designed now
(in the old days it was that, but now they are designed) for optimal health.
What is the nutrient amount that you should get to improve your health?
And they are also for healthy individuals, someone who is sick or has cancer, these do
not provide them the recommended intakes they would need to go to a separate source for
that.
There also is a tool I provided so that if you'd like you can print your own DRI table
customized.
I show it here, a sample of a male who's 25 yrs, he's 6 foot tall, he's 175 pounds and
we're just going to say he's moderately active.
When you submit that, the website brings back to you a table that's customized specifically
for those parameters.
I thought that was kind of a nice resource, and I'm providing that under your week two
materials.
Next up, we have the Dietary Guidelines.
The 2015 Dietary Guidelines have some specific focuses that are a little different than the
previous set that came out five years prior.
These come out every five years and as you can see the range here, this one is 2015 to
2020.
They didn't get this release actually though until the very end of 2015, and they rolled
out in January of 2016.
So your textbook does not have these, they have the 2010.
So be aware you need to use the additional resources that I am providing to get familiar
with the 2015 Dietary Guidelines.
These guidelines are intended for people 2 years and older, not for infants.
I review these at length in your Key Point #2.
I give you all the resources that you need to take a closer look.
You'll find that the summary shows the primary changes outlined.
One of the new emphasis is on the added sugars in the diet.
These guidelines are intended to set the direction for our whole nation and they are formulated
by a committee of experts who determine which dietary components our nation is having trouble
getting enough of in their diet and so therefore they pull all of that together, they look
at the disease states that those nutrients relate with and they come up with what do
we think the nation needs to start working harder on.
Now we take those dietary guidelines and those feed directly into what we now call Choose
My Plate (but some of you may have heard of the Food Pyramid or remember it).This has
taken lots of forms over the years, and this a tool that they are putting together to pull
in all those recommendations into a useful strategy.
How can we incorporate that into our lives?
I also provide this link, this week under week two.
The My Plate provides graphic representation of the dietary guidelines and provides opportunity
for individuals to customize that also to their unique situations based on their age,
height, weight and activity levels.
I will show you that here.
We have a link that you can if you'd like to find your own personal plan, and find out
what is the right amount of calories for you?
They do this nice grid.
You can also find your own plan.
Let's do that.
Let's say your name is John, you are 25 yrs, you're a male, you do about 30 minutes of
activity every day, you're six foot tall, and you weigh 175 lbs.
You can submit that.
Then they want you to select a goal for your weight.
Let's say John wants to maintain his weight.
It then provides for us a personalized plan for John.
It tells each food group and how much of that food group should he be eating each day.
What are some examples in that food group?
What are some tips to get that right variety that are part of the guidelines.
Also, we have MyFoodaPedia.
This is a nice tool that shows individual foods, that you can look up.
And you can find the specific nutrient content.
The next tool that we are going to explore is looking at estimating portion sizes.
One of the things that's necessary for any type of meal planning, is understanding how
much is on that plate that you are eating.
So I am going to introduce you all to the concept of using common objects.
You are going to brush up on your ability to judge how much is on your plate by trying
the Portion Reality Lab in the Discussion Board.
View the portion distortion information that I provided in Key Point #3 and also printout
the common object guide to guesstimating food portions, which is in the extra's, in the
bottom of the week two folder.
The idea here is that most of us can visualize the size of a common object.
This can then be used to estimate the amount of a food on the plate.
For instance a deck of cards, is approximately 3 oz of meat.
After using this we can do a more accurate job of estimating what we've eaten without
actually getting the measuring cups out.
Let's face it!
Not all of us want to take the time to do that.
We've got all the tools right here in our mind.
It's interesting if you take a 10 inch plate of food and move that food to a six inch plate,
perceptually most people feel like they are more satisfied, because they feel like they
got more food.
So try this at home.
You may be surprised.
Another diet planning tool, I'd like you to be aware of is called the exchange lists.
Here it says the Diabetic Exchange List because it is common to use these with people with
diabetes who need to follow a more stringent diet to manage health condition.
This also can be used for people with kidney disease.
This system mimics the concept of the USDA Food Patterns with food groups, but it is
designed to be much more specific to carbohydrate, protein, fat and the calorie content of the
food.
Portion sizes are precise in this system so that one food in a group may be exchanged
for another and the person is still going to get very similar macronutrient intake and
calorie intake.
For example, if we take a look at the starch group here 15 grams of carbohydrate, approximately
3 grams of protein, trace amounts of fat, and 80 calories.
If we go down to the starch list it gives some examples of what fits in this, well we
could have a 1/2 a cup of cereal or we could have a slice of bread.
Those are very similar in composition as far as calories and carbohydrates.
All of those foods, you could also interchange 1/3 cup of rice, each of them provides approximately
80 calories and 15 grams of carbohydrate.
This system is useful in more complex diets so that we can manage them without that labor
of getting out a measuring cup and having to measure every time.
Lastly, let's introduce you to the DASH diet.
A fantastic plan, this really pulls together a lot of research from many areas not only
for a healthy heart.
DASH stands for Dietary Approaches to Stop Hypertension.
It originated out of a study that looked at people with high blood pressure and found
the optimal diet to improve that blood pressure.
You can review more about the DASH diet in your text on page 452-454.
Your diet study part one will give you an opportunity to examine your diet patterns
and start using the MyPlate tools to see how your habits measure up to the 2015 dietary
guidelines.
I hope you have fun with it!
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