Planning a Healthy Diet (1)

8/11/2019 Planning a Healthy Diet (1)

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Planning a Healthy Diet


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Diet Principles and Dietary

Guidelines

these two items

should be

considered eachtime we make a

choice of what

goes into ourmouth


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Diet Planning

6 basic diet planning principles

adequacy

enough energy and nutrients (all) areincluded in the diet to meet the needs ofhealthy people

balance

consuming the right amount of eachtype of foodnot too much, not toolittle


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kCalories (energy)

energy in from food = energy

out for metabolism and activities choose foods of high nutrient

density

nutrient density

choose foods that give you themost nutrient for the least foodenergy

empty-kcalorie foodsdeliver only energy, little or no

protein vitamins, minerals


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moderation

variety vary your choices, even wishing a foodgroup

different foods contain differentnutrients

eating nutritiously shouldnt be boring


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Dietary Guidelines

Aim for a healthy weight.

Be physically active each day.

Let the Pyramid guide your food choices.

Choose a variety of grains daily,

especially whole grains.

Choose a variety of fruits andvegetables daily.

Keep food safe to eat.

Choose beverages and foods to moderate yourintake of sugars.

Choose a diet that is low in saturated fat and

cholesterol and moderate in total fat.

Choose and prepare foods with less salt.

If you drink alcoholic beverages,

do so in moderation.


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Diet-Planning Guide

food group plans

sort foods of similar origin and nutrient

content into groups exchange lists

organizes food by proportions of carbs,

fats, proteins


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Food Group Plan

easy way to create abalanced diet

just select foods fromthe 5 groups, accordingto the rules

number ofrecommended

serving is listed lists the foods

according to their

nutrient density

BREADS, CEREALS, AND OTHER

GRAIN PRODUCTS

6 TO 11 SERVINGS PER DAY


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Food Group Plan

VEGETABLES: 3 TO 5 SERVINGS PER DAY

FRUITS: 2 TO 4 SERVINGS PER DAY


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Food Group Plan

FATS, SWEETS, AND

ALCOHOLIC BEVERAGES:

USE SPARINGLY

F d G id P id


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Food Guide Pyramid

Milk, Yogurt &

Cheese Group

23 servings

Food Guide PyramidA Guide to Daily Food Choices

The breadth of the base shows that grains (breads, cereals, rice, and pasta)

deserve most emphasis in the diet. The tip is smallest: use fats, oils, andsweets sparingly.

Fats, Oils & Sweets

Use sparingly

Fat (naturally occurring and added)

Key:

Fat (naturally occurring and added)

Sugars (added)

These symbols show fats, oils and

added sugars in foods.

Meat, Poultry,

Fish, Dry Beans,

Eggs & Nuts Group

23 servings

Fruit Group24 servings

Bread, Cereal, Rice & Pasta Group 611 servings

Vegetable Group

35 servings


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Portion Size

1 c cooked vegetables = a fist

1 medium fruit = a baseball

c dried fruit = a golf ball

3 oz. of meat = deck of cards

2 tbs peanut butter = a marshmallow

1 oz cheese = 6 stacked dice

c ice cream = a racquetball

4 small cookies = 4 poker chips


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Energy Requirements


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75% of a days

food should

come from

grains,

vegetables andfruits


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Vegetarian Food Guide

vegetarians eat mainly plant foods

grains, vegetables, legumes, fruits, seeds,

nuts may include eggs and/or milk products

food groups are similar

meat alternates are selected


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Perception vs. Actual Intake

our choices often dont measure up to what

we should be eating


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Healthy Eating Index

established by the USDA to determine how

well a diet meets recommendations

Food Guide Pyramid

Total fat

Saturated fat

Cholesterol

Sodium

Variety


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Shortcomings to the Pyramid

not all fats are

bad

refined products

are grouped with

whole grains

USDA is revisiting

the Pyramid


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Exchange Lists

Appendix G

another source for planning a good diet

foods are sorted according to energy-nutrientcontents

cheeses and meats: both provide energyfrom protein

carb group: starch, fruit, milk, others, veggies(non-starchy)

meat/meat substitute group: very lean, lean,medium-fat, high fat

fat group


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Plan a Diet for the Day


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Groceries

how do you plan a healthy diet?

start with what you like and buildon that

think food groups and nutrient-rich

most food is processed treated to change physical,

chemical microbiological or

sensory properties


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Bread, Grain, Cereal Terms

fortified

addition of nutrients to a

food

refined

course parts of food are

removed


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Terms

enriched adding

nutrients backto food that

were lost inprocessing

whole grain grain in its

entirety (less

the husk)

A Wh t Pl t


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A Wheat Plant

Whole-grain products contain much of the germ and bran, as well as the endosperm;

that is why they are so nutritious.

The protective coating of branaround the kernel of

grain is rich in nutrients and fiber.

The endospermcontains starch and proteins.

The germis the seed that grows into a wheatplant, so it is especially rich in vitamins and

minerals to support new life.

The outer husk(or chaff) is the inedible part of a grain.

Refined white grain products contain only the endosperm.

Even with nutrients added back, they are not as nutritiousas whole-grain products, as the next figure shows.

Common types of flour: White f louran endosperm flour that has been refined and

bleached for maximum softness and whiteness.

Unbleached f lou ra tan-colored endosperm flour with texture

and nutritive qualities that approximate those of regular white

flour. Wheat flourany flour made from wheat, including white flour;

wheat flour has been refined whereas whole-wheat flour has not.

Whole-wheat flourflour made from whole-wheat kernels; a

whole-grain flour.

N t i t i B d


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Nutrients in Bread

Whole-grain bread

Enriched white bread

Unenriched white bread

Percentage of nutrients as compared with whole-grain bread


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Grocery

Guidelines

choose

whole-grain regularly

fresh vegetables

raw, frozen, cooked, canned(without salt) are OK

legumes

beans and peas

cheap, high in fiber


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chose

fresh fruits, mostly citrus

frozen, dried, canned

without sugar are OK

meat, fish and chicken withminimal fat

fat-free or low-fat milk,

yogurt, cheese


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Food Labels

read them ingredient list

found on alllabels

foods listed indescendingorder by

predominanceby weight


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Food Labels

serving size

specific sizes have been

established by the FDA all labels for a given

product use the same

serving size

all ice cream is cup


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Food Labels

nutrition facts

presented as

quantities andpercentages

percentages are

called Daily

Values


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Daily Values

aids consumers in choosing food that

contributes a little or a lot of nutrient

greater than or equal to 20% is a high orexcellent source of nutrient

10-19% = good source


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The name and address

of the manufacturer,

packer, or distributor

Quantities of nutrients as

% Daily Values based

on a 2000-kcalorie energy

intake

The ingredients in

descending order of

predominance by weight

kCalorie pergram reminder

Daily Values reminder for

selected nutrients for a

2000- and a 2500-

kcalorie diet

kCalorie information and

quantities of nutrients per

serving, in actual amounts

The serving size and

number of servings

per container

Approved health claims stated

in terms of the total diet

The net contents in

weight, measure, or

count

Approved nutrient claims if

the product meets specified

criteria

The common or

usual product name


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Nutrient Claims

have to meet FDA definitions

High", "Rich In", or

"Excellent Source

Of"

Contains 20% or more of the Daily Value

(DV) to describe protein, vitamins,

minerals, dietary fiber, or potassium per

reference amount. May be used on meals

or main dishes to indicate that product

contains a food that meets definition. May

not be used for total carbohydrate.


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Health Claims FDAs A list

extensive scientific evidence to establisha clear link


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Structure-Function Claim

must not mention a disease or symptom

May reduce the risk of heart disease.

Promotes a healthy heart


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Food labels and the accompanying

information are invaluable. Take the time toread them and use them in making wise

choices and planning a healthy diet.

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Planning a Healthy Diet (1)

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