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CORRECTIONS/HIGHLIGHTS/ANNOUNCEMENTS:
Remember using the student question forum will be the quickest way to get an answer to your questions you have about the content of this course. This term we will be talking about local foods, and sustainable food choices. I wanted to bring to your attention the Learning Garden we have right here on campus: LEARNING GARDEN EVENTS Learning Garden Produce Sales! We will be selling
our produce all summer long starting June 24th in the Center Bldg. next
to Wandering Goat Coffee. The stand will be operating every Monday and
Thursday from 11-1. We have organic snap and snow peas, radishes,
squash, onions, kale, chard, collards, currants, and more! Please swing
by and support healthy food grown sustainably right here on campus. There are many great
opportunities if you are interested in getting involved and learning
more about gardening click
here. For Exam 1 during Week 3, you should study:
Also there is a study guide posted and an extra credit online review quiz during Week 2 .
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FORUM topics for Week 2
I hope you decide to participate. I've really enjoyed your postings.
Remember there will be exam questions taken from the forums. I will post a forum titled, "Student Questions."
Please post your questions here that you have related to the content of
the class instead of e-mailing me your questions. If you are
having trouble filling out the lecture outline, or answering study
questions, or just need more explanation on a particular concept use
this forum to get help from other students, and also the instructor.
You are doing a great job of doing this so keep up the good work!
These topics will also be posted for you to discuss Week 2:
1.
Read the article below, then comment on whether the article changed your
mind on how you view organic foods and whether it will effect your
purchasing of organic foods. What did you learn that was new or
interesting as a result of reading this article? 2. View the MyPlate.gov website. How do you think this guide could improve your eating? Do you see any drawbacks to any of the recommendations? 4. Take a look at a label in your pantry or refrigerator for a snack item. What is the product you looked at? What is the serving size? How many Calories per serving? What would a reasonable portion be? How many Calories in this portion? What nutrients is this product a good source of (>10% DV)? Look up this food using the Food-A-Pedia feature on the SuperTracker website.
Do you feel this product is a nutrient dense choice, or does it have a lot of discretionary Calories? You can determine if it has discretionary calories by looking at the added fats and added sugars (listed under food info).
Also you can click on the nutrient info and see if it contains good sources of nutrients that are not listed on the nutrition facts.
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Chapter
2: Nutrition Standards & Guidelines
Remember you will be asked a few mystery questions in your Study Questions about your lecture notes. First look through the major headings of this lecture: I (DRI) Dietary Reference Intakes (page a in front of book) II MyPlate (USDA Food Guide) III Daily Values (DV) (page Y in back of book) IV Dietary Guidelines for Americans, 2005 (Ch. 1, p. 16 of text) V Beyond the nutrients of the twentieth century
You might be thinking this all sounds a little too technical and IT IS! Or you might be thinking well how do I know if my diet is giving me the nutrients I need. How do I know if I'm getting enough calcium or iron. Like I mentioned earlier the RDAs (and the AIs) are usually used in clinical or outpatient settings, where a dietitian might use them to assess an individual's nutrient intake. They also may be used to determine a formula prescription for a tube feeding. You will use them in this class, when you assess your own nutrient intake when you analyze your diet using the MyPlate website. For the most part individual's don't use the RDAs and AI's, because people eat FOODS not NUTRIENTS, so the MyPlate is a much more useful guide. That is what we are going to discuss next, but you might need a stretch break first!
STRETCH BREAK! Definition-
The plate is a visual representation of the USDA
food guide. It was released in June of
2011, after going through a makeover from the previous MyPyramid. The overall information of MyPlate is the same, but the format has been modified from a pyramid to a plate. It is a food guide to help Americans achieve the goals of the Dietary Guidelines for Americans, as well as meeting the RDAs and AIs or (DRIs). For most people this means eating MORE of:
And LESS of:
 Above is how the icon for the MyPyramid has transitioned to a plate and below is what it looked like when it was first released in 1992.  In all three icons above,
foods are grouped into 5 different groups, based on their nutrient
content.
Figure 2-5 in your text shows the
USDA Food Guide and lists which nutrients the different food groups
contribute to the diet. If you look at the fruit and vegetable
groups you'll notice they contribute Vitamin A, Vitamin C, potassium,
and fiber to the diet. Vegetables also contribute Folate (a B
vitamin) and Mangesium (a mineral) to the diet.
There are
other food guides in other countries, some in pyramid shapes,
and some in other shapes:  Philippines  Mexico  Korea |
The first U.S. Food Guide, shown below, was
released in 1917.  The short video clip below talks about it. |
| Food
Guide Video Clip (approximately 2-minutes) |
| History of U.S. food grouping systems: about 1917- 5 groups WWII to 1955- Basic 7 1956 - 1992- Basic 4 1992- Food Guide Pyramid (not tested on these dates)
Below are the Basic Four Food Groups and below that the Basic 7 that
were still around in 1950.  |
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| Portion Distortion:  The measurement of that ounce of dry weight varies. You can see in the above image that an ounce of triscuit crackers is about 5 of them. An ounce is equal to about 30 grams. Dry cereal usually gives the gram weight and the cup measurement.
There is now considerable "portion distortion" in what we think of a serving, as illustrated below. |
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  4 1/4 oz. Bag Fritos: 4.5 servings per container The Nutrition
Facts are given for 1 serving.
Do you see where the label says Calories 160 160 calories times 4.5 servings per container= 720 calories/bag |
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 If you're
trying to cut down your portion sizes, one way to do it is to use
smaller plates. These are each one-cup portions of spaghetti.
The below video is research conducted by Brian Wainsink that demonstrates this concept.
Controlling Calories: The Discretionary Calorie Allowance MyPlate really is encouraging people to take a balanced approach and to eat a variety of nutrient dense whole foods. To help people control calories and prevent weight gain, the USDA developed the concept of discretionary calorie allowance.
As the figure above demonstrates, a person needing a 2,000 calorie diet may need only 1,700 calories of nutrient dense foods to get their needed nutrients. The difference between calories needed to maintain weight and calories needed to provide needed nutrients (about 300 calories) would be discretionary calories, or calories that can be spent on extras like added fats, added sugars, or extra servings of nutrient dense foods. When choosing your food selections from the different food groups, most of your choices should be nutrient dense in order to meet your calorie requirement. For example when choosing dairy products they should be non-fat dairy products with no added sugar, like non-fat milk. If instead you chose strawberry flavored, whole milk you would be using discretionary calories due to the fat content and the added sugar. In general the most nutrient dense food choices from the food groups are foods that are minimally processed and do not have added fats or sugars. Fresh fruits and vegetables, whole grains, non-fat dairy, and lean meats, beans and nuts. Examples of foods with discretionary calories would be:
Can you think of how discretionary calories might actually help you to eat nutrient dense foods? I don't know about you, but I love putting butter or olive oil on my cooked vegetables, or honey on my whole grain toast or oatmeal. Adding a little fat and sugar sometimes can enhance the flavor of nutrient dense foods. This is a great way to spend discretionary calories. They will come packaged with other nutrients, unlike drinking a soda packed with calories and no other nutrients. |
| III
Daily Values (DV) (page Y in back of book) Definition- A set of suggested daily intakes of calories and selected nutrients, developed to use on food labels. They don't vary by age or gender; they are usually the highest RDA for that nutrient. Reflect the needs of an “average” person (someone eating 2,000 calories a day). Based on the 1968 RDA; are not updated on a regular basis. Look on page Y in back of book to fill these in. Iron DV ________________ Calcium DV ______________ Click here if page Y says the iron DV is 15 mg. Click here if page Y says the iron DV is 18 mg. Click here if page Y says the calcium DV is 800 mg. Click here if page Y says the calcium DV is 700 mg.   A DV on a food label lists what % of the DV a serving _ of the food supplies. MAGIC DV- we are going to say that the “magic” % Daily Value is 10%. In other words, we will consider a food a "good source" of a nutrient if the label says a serving of it has 10% or greater of the DV(Daily Value) for that nutrient. Using this definition and looking at the spinach label above , what nutrients should we consider the spinach a "good source" of? Click here
if, using this definition, we should consider this spinach a "good
source" of Sodium.
Click here if, using this definition, we should consider this spinach a "good source" of Total Carbohydrate. Click here if, using this definition, we should consider this spinach a "good source" of Dietary Fiber. Click here if, using this definition, we should consider this spinach a "good source" of Vitamin A. Click here if, using this definition, we should consider this spinach a "good source" of Vitamin C. Click here if, using this definition, we should consider this spinach a "good source" of Calcium. Click here if, using this definition, we should consider this spinach a "good source" of Iron. |
IV
Dietary Guidelines for Americans, 2005 (Ch. 1, p. 16
of text)
2010 Dietary Guidelines for Americans A few of the new guidelines in the 2010 report include: I think it is great that these guidelines don't only address the individual, but also the food industry. It will be interesting to watch how these guidelines influence food manufactures and nutrition policy. We will be discussing the Dietary Guidelines throughout the term so I'm not going to say a whole lot about them here. |
| V
Beyond the
nutrients of the twentieth century Definition-
chemicals that plants make to help them survive and get ready to
reproduce. Phytochemicals help them do that by helping
Lycopene is an example of a phytochemical and food companies are anxious to use them to market their products.
 It is estimated that there may be more than 100 different
phytochemicals in just one serving of vegetables.
In her book, Animal, Vegetable, Miracle: A Year of Food Life, Barbara Kingsolver says that a head of broccoli contains more than a thousand phytochemicals. (page 60) Some companies selling supplements imply theirs is better than others because it has "whole food". Nutrition Action,
in December 2007, said that once dehydrated, a serving of fruit or
vegetable (1/2 cup broccoli, for example) would fill some 15 capsules.
("Juice Plus Commission")
B. Zoochemicals are the same thing in animals. C. Neutraceuticals- (term first used in 1989)- a term that motivates
companies to divide food into individual chemicals that may have
medical or health benefits, including the prevention and treatment of
disease. These neutraceuticals are then sold at a much
greater profit
than what a farmer makes when selling a whole food.
Example: Benecol margarine
  The label says that “Plant stanol esters, the unique ingredient found only in
Benecol products, are derived from natural plant components found in
vegetable oils such as soy.
….its proven ability to lower cholesterol is supported by over 25 studies, including one reported in the New England Journal of Medicine.” I purchased this 1-cup tub of margarine so I could take a photo of it. I eat butter because I love it's flavor and I'm very satisfied with just a little of it at a time. So I gave this tub to a friend who uses margarine. They returned it because they didn't like it. Look at the price for this this 1-cup tub (2006).  The Benecol implies that their plant stanols come from vegetable oils like soy, saying that they "are derived from natural plant components found in vegetable oils such as soy." Plant stanols are also found in wood pulp. C. The best way to get phytochemicals is by choosing a variety of whole plant foods, such as fruits and vegetables and whole grains. I can't remember where I read or heard Michael Pollan (a contributing writer to the New York Times Magazine and a professor of journalism at the University of California, Berkeley) talking about this. He said that for quite a while we've been encouraged by companies to buy their  Now we're being encouraged by companies to buy their "pill in a meal".
The end of Lecture 2A |