Designing a Healthful Diet

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Designing a Healthful Diet

• Nancy King, Ph.D., R.D.
• Nutrition Program Manager
• Health and Wellness Center
• Eglin Air Force Base, Fl

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Causes of Death
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A Healthful Diet

• The extend to which a foodsupports good
  healthdepends on its

• Calories
• Nutrients
• NonNutrient components

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The Challenge

• In 1900, Americans chose from among 500
  different foods today, we choose from
  more than 50,000 different foods.

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Designing a Healthful Diet
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Balance

• Provide foods of a number of types in proportion
  to each other
• Balance Proportionality

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The American Diet is Unbalanced
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Adequacy

• Provide all the essential nutrients,fiber, and
  energy in amounts sufficient to maintain health
  and body weight

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Variety

• Provide a wide selection of foods
• Opposite of monotony

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Moderation

• Provide food constituentswithin set limits, not
  excess
• Moderation, NOT abstinence

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Calorie Control

• Provide the amount of energy needed to maintain
  appropriate body weight

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Energy in Food
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Nutrient Density
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Nutrient Density

• A measure of the nutrients provided by a food
  relative to the energy it contains

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Designing a Healthful Diet

• Balance
• Adequacy
• Variety
• Moderation
• Calorie Control
• Nutrient Density

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Tools to Design a Healthful Diet
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Dietary Guidelines for Americans

• Science-based advice for ages 2
• Promote health, prevent chronic disease
• Federal nutrition policy/programs
• HHS/USDA Legislated for every 5 yrs.

www.healthierus.gov/dietaryguidelines/
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Dietary Guidelines - Focus Areas

• Adequate Nutrients Within Calorie Needs
• Weight Management
• Physical Activity
• Food Groups To Encourage
• Fats
• Carbohydrates
• Sodium and Potassium
• Alcoholic Beverages
• Food Safety

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USDAs Food Guidance Evolution
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Do You Read The Food Label?
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Food Label Nutrition Facts
                                                                                                                             

• Check the Daily ValueShows if a food
  contributesa little (5 or less)or a lot (20
  or more)of nutritional valueto your daily diet

http//vm.cfsan.fda.gov/label.html
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What is a Healthful Diet?
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Healthful Diet

• . . . not the individual foods chosen, but the
  way the foods are combined into meals and the way
  the meals are arranged to follow one another over
  days and weeks. . .

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All Foods Can Fit. . .

• There is no such thing as
• a good food or a bad food
• moderation is the key!

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Fitness Myths Misconceptions

• Presented by
• Alison DeCaro, MS, HFI, CPT
• Fitness Program Manager
• Eglin AFB

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Fact or Fiction?

• My unused muscles will turn to fat and exercise
  will turn fat into muscle.

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Answer Fiction

• Physiologically impossiblethis would be like
  saying bone can turn into muscle, brick can turn
  into metal or paper can turn into water

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Fact or Fiction?

• I can spot reducefor example, crunches to reduce
  the fat in my abdominal area or leg lifts to lose
  fat in my thighs.

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Answer Fiction

• Cardiovascular exercise will reduce body fat
  along with healthy diet
• Fat loss is overall, not just in one area
• Soyou my have washboard abs, but we cant see
  them if they are under a layer of fat!

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Fact or Fiction?

• I need special equipment to get the best results
  from exercise.

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Answer Fiction

• If you said fact then you watch too many
  infomercials!

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Fact or Fiction?

• Strength training will make me bulk up.

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Answer Fiction

• Strength training will not bulk you up. It takes
  an intense weight training program, a very
  specific diet and time to build large muscle mass
  (testosterone and steroids
• help too!).
• Note to the ladies, you will not look like
• this if you strength train
• (and neither will the men)!

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Fact or Fiction?

• If I dont have time to work out often or hard
  enough to see results, I might as well not do it.

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Answer Fiction

• Remember thisanything is better than nothing
• You can benefit from any physical activity even
  if you dont set foot in a gym.
• You can even break up your workouts if you are
  pressed for time, for example three 10 minute
  walks throughout the day.

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Now for the facts

• Forget about the quick fixes, crazy equipment and
  magic pills they dont work!
• You need to make a deal with yourself that you
  will do something active almost everyday, whether
  it is a trip to the gym or a walk in the park try
  to be consistent and you will reap the benefits
  of exercise.

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Wellness for Life

• It cost less to prevent illness than it does to
  treat it
• Exercise is only part of the equation to achieve
  optimum health
• Wellness is a step by step processsmall daily
  changes can lead to big benefits
• www.afmcwellness.com

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Questions?

• Thank you!