Planning a Healthy Diet

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Chapter 2

• Planning a Healthy Diet

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I. Principles and Guidelines

• A. Diet planning principles (ABCNMV)
• 1. Adequacy
• a. Provides sufficient energy and
  nutrients
• 2. Balance
• a. Consume a number of different foods
  in appropriate proportion to each other

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Diet planning principles (ABCNMV) (cont)

• 3. kCalorie control
• a. Energy balance
• 4. Nutrient density
• a. Large amount of nutrients in a food with a
  small amount of calories
• 5. Moderation
• a. In consuming foods that are not nutrient
  dense
• 6. Variety
• a. Consume a variety of foods within and
  among the food groups

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B. Dietary Guidelines for Americans (table 2-1)

• 1. What should an individual eat to stay
  healthy?
• incorporate the guidelines from chapter 1 and the
  principles from chapter 2

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II. Diet-Planning Guides group foods according
to nutrient composition and specify amount per
serving and number of servings per day

• A. Food Group Plans
• 1. Daily food guides
• a. Assigns food to one of five groups
• 1. Depends on nutrient composition
• 2. Identifies a serving size within each
  group
• b. Daily Food Guide (figure 2-1)
• c. USDAs Food Guide Pyramid (figure 2-1)

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Daily Food Guides (cont)

• 2. Notable Nutrients
• a. Foods are grouped according to nutrient
  content
• 1. milk, cheese, ice cream, yogurt grouped
  together because of calcium content
• 2. breads or cereals contain the B vitamins
• 3. Nutrient Density
• a. Nutrients/kcal
• 1. Varies within a food group
• a. ice cream 280 and yogurt 90
  kcal, yet both have 200 mg Ca

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Daily Food Guides (cont)

• 4. Recommended Servings
• a. Each food group has a recommended
  number of servings
• 1. breads and cereals 6-11
• 2. vegetables 3-5
• 3. fruits 2-4
• 4. milk 2-3
• 5. meat 2-3

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Recommended Servings (cont)

• b. Serving sizes
• 1. Varies among and within each group
• a. Figure 2-1
• 2. set to provide equivalent nutrient
  composition
• a. 1/4 c of dried fruit, 1/2 c canned fruit
  5. Food Guide Pyramid (see next slide)
• a. Graphic depiction of the daily food guide
• b. Foundation is cereals and grains
• 6. Vegetarian Food Guide
• a. Make appropriate substitutions
• 1. Legumes for meats

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Food Guide Pyramid
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B. Exchange Lists

• 1. Originally developed for diabetics
• 2. Can aid in controlling caloric intake
• 3. Separates foods based on their content
  of the energy yielding nutrients, CHO, protein
  and fat, rather than nutrient composition
• 4. Aids in controlling blood glucose
  concentration

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Exchange Lists (cont)

• 5. Groups
• 1. CHO
• a. fruit, vegetables
• b. milk (high and low fat)
• c. starches
• 2. Meat and Meat Substitute
• a. meat (high and low fat)
• b. eggs, peanuts
• 3. Fats

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C. From Guidelines to Groceries

• 1. Bread, cereals and other grain products
• a. B vitamins, minerals and fiber
• b. Refining of grains results in nutrient
  loss
• 1. grains are enriched with niacin,
  thiamin, riboflavin, folate and iron
• 2. Select whole grain products
• 3. The next slide illustrate the difference
  in nutrient content in unenriched,
  enriched and unprocessed grain

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Processing, Nutrition Enrichment
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From guidelines to groceries (cont)

• 2. Vegetables
• a. Vitamins A, C, folate, minerals and fiber
• b. Choose fresh dark green and yellow/orange
  vegetables
• 3. Fruit
• a. Vitamins A, C and fiber
• b. Choose fresh yellow/orange and citrus
  fruits

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From guidelines to groceries (cont)

• 4. Meat, fish and poultry
• a. Protein, B vitamins, minerals such as iron
  and zinc
• b. Choose lean meats, fish and poultry
• 1. Remove fat and skin
• c. Nutrient density
• 5. Milk
• a. Calcium, phosphorous, protein, fortified
  with vitamins A and D
• b. Nutrient density

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III. Food Labels

• A. Nutrition and Labeling Act of 1990
• 1. Required food processors to provide
  certain information on labels
• 2. Allows consumers to make informed
  decisions

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B. Label Content

• 1. Common or usual name
• 2. Name and address of manufacturer or
  processor
• 3. Net contents in weight, measure or count
• 4. Ingredients in descending order by
  weight

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Nutrition Food Label
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Label Content (cont)

• 5. Serving size and number of servings per
  container
• a. Standardized serving size
• b. Nutrient composition based on serving size
  
• 6. Nutrition facts
• a. kCal, kCal from fat, total fat, saturated
  fat, protein, CHO, fiber, sodium and sugar
• b. Vitamins A and C and minerals iron and
  calcium

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Nutrition Food Label (cont)
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Label Content (cont)

• 7. Daily values
• a. Reference Daily Intakes (RDI)
• 1. based on RDAs
• b. Daily Reference Values (DRV) 1. Not
  based on RDA c. Percent daily values

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Nutrition Food Label (cont)
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C. Descriptive terms

• 1. Defined by FDA
• 2. Table 2-11
• a. Low-sodium, fat-free
• D. Health claims
• 1. Describe association between nutrient
  and disease
• 2. Permitted on packages when scientific
  evidence supports claim

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Health claims (cont)

• a. Examples of health claims
• 1. Calcium and osteoporosis
• 2. Sodium and hypertension
• 3. Saturated fat, cholesterol and heart
  disease
• 3. Not permitted on foods that contain more
  than 20 of the daily value for fat,
  cholesterol or sodium
• 4. Food must also supply at least 10 of
  vitamin A, C, the mineral calcium or iron, or
  protein or fiber