Planning a healthy diet

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Chapter 2

• Planning a healthy diet

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ABCs

• Adequacy
• Balance
• kCalorie control
• Nutrient Density
• Moderation
• Variety

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Adequacy
Balance
Variety
Moderation
Nutrient density
kCalorie control
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Dietary guidelines for Americans 2005

• Scientifically based
• Practical advise
• Promote health
• Reduce risk of chronic disease
• Includes recommendations for exercise
• CHECK OUT P. 40 IN YOUR BOOK

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Food group plans

• Tools for achieving the guidelines
• 1.USDA food guide
• 2. Exchange lists

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1.USDA food guide

• 5 food groups sorted by vitamin and mineral
  content
• Fruits
• Vegetables
• Grains
• Meats and legumes
• Milk
• .

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• Recommended amounts
• Notable nutrients see 42-43
• Nutrient density-emphasizes these foods
• .

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• Discretionary kCalorie amounts
• The kCalories remaining in a persons energy
  requirements after consuming enough nutrient rich
  foods to meet all nutrient needs for the day.
• Include all added fats and sugars
• Can be excluded for weight loss
• .

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• Serving equivalents
• Easy visualizations
• Check out p. 46
• .

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• Mixtures of foods-can fall into more than one
  food category
• .

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• Vegetarian food guide-modifications with respect
  to protein choices
• Ethnic food choices-compatible with food guides
• .

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• My pyramid
• MyPyramid.gov

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2. Exchange lists

• Foods organized by proportions of carbohydrate,
  proteins and fat
• Within a list, foods may be exchanged
• They have similar values of carbohydrate,
  protein, and fat

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Put the plan into action planning a nutritional
diet

• Know food groups
• Know number of servings from each
• Decide on appropriate kCalorie value
• Know proportion of kCal from each group
• Assign food groups to meals
• Fill in plan with real foods

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Processed foods

• Treated to change physical, chemical,
  microbiological, or sensory properties.

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Fortification

• Addition of nutrient not present or
  insufficiently present
• Can prevent a widespread inadequacy
• Iodine, Iron

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Refinement

• Removal of course parts of food
• Removal of bran, germ and husk from grains
• Can result in significant loss of nutrients

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Enrichment

• The addition of nutrients lost during refinement
  to meet a standard
• Not all nutrients are necessarily restored

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Grains

• Whole
• Husk-outer covering inedible
• Bran-inside husk nutrient and fiber rich
• Endosperm-bulk of the grain mostly starch and
  some protein
• Germ-the seed that can produce a new plant rich
  in vitamins and minerals, proteins
• Refined
• Only endosperm
• Enriched with iron, thiamin, riboflavin, niacin,
  folate in levels BELOW original

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Vegetables

• Fresh, frozen, canned (look for no salt added)
• Dark-green leafy, and yellow orange are
  especially rich in vitamins, minerals,
  antioxidants
• Most are not energy dense

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Fruits

• Fresh, frozen, dried
• Look for no sugar added
• Rich in vitamins, minerals, antioxidants
• Often imitated-look for the real thing

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Meat, poultry, fish, legumes

• Rich in protein

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Milk

• Rich in protein, calcium
• Fortified with vitamins A and D
• Significant amounts of saturated
• Milk and products such as cheese and yoghurt have
  low fat versions
• Fortified soy milk can be used as a substitute

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Food labels

• Ingredient list
• Descending order
• Serving sizes
• Pay attention to the units
• .

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• Nutrition facts
• kCal/serving
• g and daily total fat and saturated fat,
• g of trans fat,
• mg and daily value of cholesterol
• mg and daily value of sodium
• g and daily value total carbohydrate
• g and daily value dietary fiber
• g sugars
• g protein
• RDA Vitamins A and C
• RDA iron and calcium

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The daily values

• Compares key nutrients with goals of a person
  consuming 2000kCal
• Sedentary younger women
• Active older women
• Sedentary older men
• Young children and sedentary older women may need
  less
• Active young men may need more

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Nutrient claims

• May be used if FDA definitions are met

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Health claims

• Statements that characterize the relationship
  between a nutrient or other substance in a food
  and a disease or health relate condition.
• Manufacturers must collect data and petition FDA
• Claims from the A list are well established
• Claims from B and beyond are not well
  established, if at all
• For example, lower sodium and reduced risk of
  high blood pressure

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Structure-function claims

• Statements that characterize the relationship
  between a nutrient or other substance in a food
  and its role in the body.
• Easy to confuse with health claims
• Do not require FDA approval
• Cannot mention symptom or disease
• For example improves memory

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Additional materials

• Glossary, p.58
• Health claims list, p.59
• Food label health claims, p.59
• Table 2-13 from guidelines to groceries, p. 60
• Nutrition on the net, p.61

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The end