Planning a Healthy Diet

1
Planning a Healthy Diet

• Chapter 2

2
A Healthy Diet

• How do you manage your food intake?
• Do you have special dietary needs?
• Do you have diet-related diseases in your family?
• Do you ever think about the food you eat?
• Have you changed your diet in the past year or
  have plans to change in the future?

3
How do I Plan a healthy diet?

• Adequacy
• Balance
• Energy
• Nutrient density
• Moderation
• Variety

4
Nutrient Density Cola 150 kcal Grapes 150
kcal Grapes also offer trace of protein, some
vitamins, minerals, phytochemicals, and
fiber Cola offers only empty kcalories
from sugar without any other nutrients.
5
Wheat bread v. The donut

• Calories 69 242
• Fat 1.2g 13.7g
• Sodium 148g 205g

6
Nutrients in Bread
Whole-grain bread Enriched white
bread Unenriched white bread
Percentage of nutrients as compared with
whole-grain bread
7
Dietary Guidelines for Americans The ABCs of
Good Health
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 and vegetables
daily. Keep food safe to eat.
Choose beverages and foods to moderate
your intake 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.
8
U.S. Food Guide Pyramid
9
Recommended vs. Actual Consumption Pyramid
1.5 servings
23 servings
57 oz
35 servings
4.7 oz
3.3 servings
24 servings
1.5 servings
611 servings
67 servings
Actual Consumption Pyramid Compared
Recommended Consumption Pyramid
10
(No Transcript)
11
Thats it? Serving Sizes, explained.
Dairy 1 C. low-fat Milk or Yogurt, 1 ½ ounces
Cheese Breads 1 slice bread, ½ C. Oatmeal, ½
bagel, 1 ounce ready-to-eat
cereal Vegetables ½ C. cooked or raw, 1C.
Leafy raw vegetables, ½ C. cooked
legumes Fruits ¾ C. Juice, 1 medium apple,
banana or orange ½ C. berries
12
Pyramid recommendation half of a 2-ounce bagel
(1oz) 1 serving Todays typical bagel 4oz or
more If a person eats one of these large bagels
for breakfast they are actually getting four or
more bread servings, not one.
13
The Daily Food Guide and Food Guide Pyramid
BREADS, CEREALS, AND OTHER GRAIN PRODUCTS 6 TO
11 SERVINGS PER DAY
VEGETABLES 3 TO 5 SERVINGS PER DAY
14
The Daily Food Guide and Food Guide Pyramid
FRUITS 2 TO 4 SERVINGS PER DAY
MEAT, POULTRY, FISH, AND ALTERNATES 2 TO 3
SERVINGS PER DAY
15
The Daily Food Guide and Food Guide Pyramid
MILK, CHEESE, AND YOGURT 2 SERVINGS PER DAY
FATS, SWEETS, AND ALCOHOLIC BEVERAGES USE
SPARINGLY
16
Food Terminology

• Enriched- Nutrients added back to the food.
• Fortified- Nutrients added that werent
  originally in the product.

17
Deciphering The Food Label

• The ingredient list
• Ingredients are listed in descending order by
  weight. The predominant ingredient is listed
  first.

18
Principle Display Panel

• The part of the label that is most likely to be
  displayed during retail sale.
• The PDP must contain
• 1. Identity of the contents by usual
  name.
• 2. Net quantity.

19
Information Panel

• The part of the label to the right of the
  Principle Display Panel.
• The IP must contain
• 1. Ingredient Legend- by order of
• predominance
• 2. Manufacturer Information
• 3. Nutrition Labeling

20
Information Panel

• Nutrition Facts Panel

21

• Ingredient
• List

22
Example of a Food Label
The serving size and number of servings per
container
kCalorie information and quantities of nutrients
per serving, in actual amounts
The name and address of the manufacturer, packer,
or distributor
The common or usual product name
Quantities of nutrients as Daily Values
based on a 2000-kcalorie energy intake
Approved nutrient claims if the product meets
specified criteria
The net contents in weight, measure, or count
Daily Values reminder for selected nutrients for
a 2000- and a 2500- kcalorie diet
Approved health claims stated in terms of the
total diet
kCalorie per gram reminder
The ingredients in descending order
of predominance by weight
23
Daily Values

• Compares key nutrients, by percentage, to a 2000
  kcal reference diet.
• (per serving)
• An easy way to see which foods are high or low in
  specific nutrients.

24
Nutrient Content Claims

• Fat Free Cholesterol Free
• Reduced Fat Low Sugar
• Based on legal definitions of these terms.
• Some are misleading.

25
Health Claims

• Specific claims about food and health are
  allowed.
• An approved list of health claims.
• Foods bearing health claims must contain 20 or
  less the daily value of
• Fat (13g), Cholesterol (60mg),
• Saturated fat (4g), and sodium (480).

26
Health Claims Cont.

• May reduce your risk for cancer
• Contains calcium.. May reduce your risk for
  osteoporosis.
• Contains fiber.. May reduce your risk for
  coronary heart disease.

27
A Comparison of Food Guide Designs from Selected
Nations
Canadas unique rainbow design also illustrates
proportionality.
The United States uses a pyramid to convey the
message of proportionality.
28
A Comparison of Food Guide Designs from Selected
Nations
In China (and Korea), a pagoda is used to depict
the food guide.
Puerto Rico (and the Philippines) adopted the
pyramid design and then made modifications.
Notably, Puerto Rico adds a blue shadow to
illustrate water, and the Philippines combines
the milk and meat groups into one group of animal
foods.
29
A Comparison of Food Guide Designs from Selected
Nations
In Germany (and most other European countries, as
well as Australia), the food guide is illustrated
with a circle.
In Mexico (and Great Britain), a circular food
guide is transformed into a sectioned plate of
foods.