Εισαγωγή στη Διατροφή

Transcript

1 Εισαγωγή στη Διατροφή Ενότητα 4 η MY PLATE Όνομα καθηγητή: Μ. ΚΑΨΟΚΕΦΑΛΟΥ Όνομα καθηγητή: Α. ΖΑΜΠΕΛΑΣ Τμήμα: Επιστήμης τροφίμων και διατροφής του ανθρώπου

2 ΣΤΟΧΟΙ ΤΟΥ ΜΑΘΗΜΑΤΟΣ Στόχος (1): Η παρουσίαση του my plate το οποίο αντικαθιστά την «πυραμίδα της διατροφής» Στόχος (2): Η κριτική εξέταση του my plate

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4 MY PLATE DOES NOT TELL THAT whole grains are better for health than refined grains; some high-protein foods -- fish, poultry, beans, nuts -- are healthier than red meats and processed meats; there are beneficial fats; potatoes must be distinguished from other vegetables; dairy at every meal may not be appropriate ; there is little evidence that high dairy intake protects against osteoporosis but substantial evidence that high intake can be harmful; sugary drinks may be criticized

5 HEALTHY EATING PLATE

6 BALANCING CALORIES Calorie balance refers to the relationship between calories consumed from foods and beverages and calories expended in normal body function and through physical activity. o Achieve and sustain appropriate body weight across the lifespan to maintain good health and quality of life. o To address current calorie imbalance in the United States, individuals are encouraged to become more conscious of what, when, why and how much they eat.

7 FOODS TO INCREASE Intakes of vegetables, fruits, whole grains, milk and milk products and oils are lower than recommended. As a result, several key nutrients potassium, dietary fiber, calcium and vitamin D are of public health concern for both adults and children. o More emphasis is placed on foods choices that are nutrient dense

8 FOCUS ON CONSUMING NUTRIENT- DENSE FOODS AND BEVERAGES A healthy eating pattern limits intake of sodium, solid fats, added sugars, and refined grains and emphasizes nutrient-dense foods and beverages vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas, and nuts and seeds.

9 ΠΡΑΚΤΙΚΕΣ ΠΡΟΤΑΣΕΙΣ Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. 6 Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

10 ΠΡΑΚΤΙΚΕΣ ΠΡΟΤΑΣΕΙΣ(2) Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry. Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils. Use oils to replace solid fats where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

11 FOODS TO REDUCE Certain foods and food components are consumed in excessive amounts and may increase the risk of certain chronic diseases. These include sodium, saturated fat, trans fatty acids, added sugars, and refined grains. o Eating less of these foods and food components can help Americans meet their nutritional needs within appropriate calorie levels and help to reduce risk of chronic diseases such as cardiovascular disease, diabetes and certain types of cancer.

12 FOODS AND FOOD COMPONENTS TO REDUCE Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults. Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. Consume less than 300 mg per day of dietary cholesterol.

13 FOODS AND FOOD COMPONENTS TO REDUCE (2) Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium. If alcohol is consumed, it should be consumed in moderation up to one drink per day for women and two drinks per day for men and only by adults of legal drinking age. 5

14 RECOMMENDATIONS FOR SPECIFIC POPULATION GROUPS Women capable of becoming pregnant Choose foods that supply heme iron, which is more readily absorbed by the body, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods. Consume 400 micrograms (mcg) per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of folate from a varied diet.

15 RECOMMENDATIONS FOR SPECIFIC POPULATION GROUPS (2) Women who are pregnant or breastfeeding Consume 8 to 12 ounces of seafood per week from a variety of seafood types. Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel. If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider.

16 RECOMMENDATIONS FOR SPECIFIC POPULATION GROUPS (3) Individuals ages 50 years and older Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements.

17 BUILDING HEALTHY EATING PATTERNS Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.

18 BE ACTIVE YOUR WAY This message was developed to support the 2008 Physical Activity Guidelines developed by the Department of Health and Human Services.

19 ΛΕΞΕΙΣ - ΚΛΕΙΔΙΑ Λέξη κλειδί 1: my plate Λέξη κλειδί 2: το πιάτο Λέξη κλειδί 3: η πυραμίδα της διατροφής

20 ΒΙΒΛΙΟΓΡΑΦΙΑ

21 Άδειες Χρήσης Το παρόν εκπαιδευτικό υλικό υπόκειται σε άδειες χρήσης Creative Commons. Για εκπαιδευτικό υλικό, όπως εικόνες, που υπόκειται σε άλλου τύπου άδεια χρήσης, η άδεια χρήσης αναφέρεται ρητώς.

22 Χρηματοδότηση Το παρόν εκπαιδευτικό υλικό έχει αναπτυχθεί στo πλαίσιo του εκπαιδευτικού έργου του διδάσκοντα. Το έργο «Ανοικτά Ακαδημαϊκά Μαθήματα Γεωπονικού Πανεπιστημίου Αθηνών» έχει χρηματοδοτήσει μόνο την αναδιαμόρφωση του εκπαιδευτικού υλικού. Το έργο υλοποιείται στο πλαίσιο του Επιχειρησιακού Προγράμματος «Εκπαίδευση και Δια Βίου Μάθηση» και συγχρηματοδοτείται από την Ευρωπαϊκή Ένωση (Ευρωπαϊκό Κοινωνικό Ταμείο) και από εθνικούς πόρους.

23 Σημείωμα Αναφοράς Copyright Γεωπονικό Πανεπιστήμιο Αθηνών, Τμήμα Επιστήμης Τροφίμων και Διατροφής του Ανθρώπου, Καψoκεφάλου Μ., Ζαμπέλας Α. «Εισαγωγή στη Διατροφή». Έκδοση: 1.0. Αθήνα Διαθέσιμο από τη δικτυακή διεύθυνση:

24 Σημείωμα Αδειοδότησης Το παρόν υλικό διατίθεται με τους όρους της άδειας χρήσης Creative Commons Αναφορά, Παρόμοια Διανομή 4.0 [1] ή μεταγενέστερη, Διεθνής Έκδοση. Εξαιρούνται τα αυτοτελή έργα τρίτων, π.χ. φωτογραφίες, διαγράμματα κ.λ.π., τα οποία εμπεριέχονται σε αυτό και τα οποία αναφέρονται μαζί με τους όρους χρήσης τους στο «Σημείωμα Χρήσης Έργων Τρίτων». Η άδεια αυτή ανήκει στις άδειες που ακολουθούν τις προδιαγραφές του Oρισμού Ανοικτής Γνώσης [2], είναι ανοικτό πολιτιστικό έργο [3] και για το λόγο αυτό αποτελεί ανοικτό περιεχόμενο [4]. [1] [2] [3] [4]

25 Διατήρηση Σημειωμάτων Οποιαδήποτε αναπαραγωγή ή διασκευή του υλικού θα πρέπει να συμπεριλαμβάνει: το Σημείωμα Αναφοράς το Σημείωμα Αδειοδότησης τη δήλωση Διατήρησης Σημειωμάτων το Σημείωμα Χρήσης Έργων Τρίτων (εφόσον υπάρχει) μαζί με τους συνοδευόμενους υπερσυνδέσμους.