Planning a Healthy Diet

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Chapter 2

• Planning a Healthy Diet

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Foundations for a Healthy DietDiet Planning
Principles

• Adequacy consume enough to meet needs for energy
  and for essential nutrients
• Balance proportion of foods in diet
• Calorie Control maintain energy balance
• Nutrient Density nutrient vs energy content
• Moderation all foods can fit in a good diet
• Variety wide selection from all food groups

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In-text FigurePage 40
To ensure an adequate and balanced diet, eat
a variety of foods daily, choosing different
foods from each group.
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Meal Planning Tools - The 2005 Dietary
Guidelines

• Weight management
• Adequate nutrients
• Food Groups to Encourage
• Fat
• Salt
• Sugar
• Physical Activity
• Alcohol
• Food Safety

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2005 Dietary Guidelines (Cont)

• Balance calories from foods beverages with
  calories expended
• Consume a variety of nutrient-dense foods.
• Consume enough fruits vegetables. Consume at
  least 3 oz whole grains daily.
• Keep total fat 20-35 kcals most fats should
  come from poly, monounsat fats

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Figure 2-8Page 53
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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2005 Dietary Guidelines (cont)

• Consume potassium-rich foods
• Choose and prepare foods with little added sugar
  or sweeteners
• Engage in at least 30 min physical activity most
  days for weight management, 60 min
• Drink in moderation one drink per day for women,
  two per day for men

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2005 Dietary Guidelines (cont)

• Alcohol should not be consumed by some
  individuals
• Clean hands, surfaces, and produce. Avoid raw
  unpasteurized milk , raw eggs, undercooked eggs
  or meat

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Meal Planning ToolsFood Group Plan/Exchange
Lists

• Food Group Plan
• Daily Food Guide is illustrated by Food Guide
  Pyramid
• Categorizes food by nutrient content and origin,
  but not energy
• Serving sizes and number of servings per group
  are important part of plan

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2005 Food Guide Pyramid
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Food Guide Pyramid MyPyramid.gov

• Grains Bread, starch, rice, cereal (6 oz)
• Vegetables (2 ½ cups)
• Fruits (2 cups)
• Milk, yogurt, cheese (3 cups)
• Meat, poultry, fish, beans, eggs, nuts (5 ½ oz)
• For a 2,000 calorie diet

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Grains
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Vegetables
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Fruit Group
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Dairy group
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Meat,poultry,fish,legumes,eggs,and nuts
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Oils
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Fats Sugars
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(No Transcript)
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Discretionary kcals
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Food Guide Pyramid - Nutrients

• Dairy calcium, carbohydrate, protein,
  riboflavin, vitamin D, magnesium, zinc
• Meat,etc. protein, thiamin, riboflavin, zinc
  niacin, B6, folate, B12, magnesium, iron
• Fruits/Vegetables carbohydrate, vitamin C,
  vitamin A, magnesium, potassium, dietary fiber,
  folate

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Pyramid Nutrients, Continued

• Grains carbohydrate, thiamin, riboflavin,
  niacin, folate, magnesium, iron, zinc, dietary
  fiber

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Figure H2-1Page 68-69
A Comparison of Food Guide Designs from Selected
Nations
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.
In China (and Korea), a pagoda is used to depict
the food guide.
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Figure H2-1Page 69
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.
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Meal Planning Tools-Vegetarian Pyramid

• A lacto-ovo approach vs vegan (vee-gun)
• Lacto dairy
• Ovo egg
• Vegan complete abstinence from animal products
• Some vegetarians consume dairy, poultry, and
  fish, but no red meat

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Meal Planning Tools - Exchange System

• Alternate way to group foods may be used for wt.
  management, Diabetes management
• Group according to quantities of CHO, protein,
  fat, and calories
• Specify portion sizes can exchange foods on list
  
• Ex 1/2 c OJ 1/3 c apple juice 1/4 c grape
• Ex vegetables like corn, peas, potatoes, lima
  beans grouped w/ bread (similar starch content)
• Ex bacon, olives, avocado, nuts are fat

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Meal Evaluation Exercise

• Evaluate Using Dietary Guidelines
• Morning
• 3c coffee, 2 donuts
• Noon
• Whopper, Large fries, Coke
• Dinner
• Hungry man TV dinner, 6 pack beer
• Snack Ice cream and cookies

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Processing of Food

• Food loses nutrients during processing
• Refined foods are depleted of nutrients
• Enriched foods have had some nutrients added back
  in that were lost in processing iron, thiamin,
  niacin, folate, riboflavin
• Fortified food has had nutrients added that were
  not in the original food Ca in OJ

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Approved Health Claims

• The relationship between diet and health must
  have been clearly established by scientific
  evidence before a health claim can be made
• The nutrient or food substance must be related to
  a disease/health condition for which many people
  are at risk

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Table 2-7Page 60
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Food Label Claims

• Good source of provides 10-19 of the Daily
  Value for a nutrient
• High provides 20 or more of a nutrient
• Low fat 3 grams or less per serving
• Low sodium 140 mg or less per serving
• High fiber 5 grams or more per serving
• Low cholesterol 20 mg or less per serving

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Food Label

• Net content of product in measured amount
• Ingredient list ingredients listed by weight
• Serving size
• Total calories per serving
• Total calories from fat per serving
• Amounts of specific nutrients and fiber

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Figure 2-10Page 56
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
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Daily Values

• Used on food labels
• Reference Daily Intakes (RDIs)
• Replaces USRDA for vitamins/minerals
• Daily Reference Values (DRVs)
• Standards for nutrients that have no RDA

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The Daily Values

• Based on a 2000 kcalorie diet
• Help consumers compare different brands of a food
  for nutritional value
• Help consumers determine if a food is nutrient
  dense
• Help consumers be aware of amount of fat and salt
  in food in relationship to dietary guidelines