Title: Understanding Nutrition, 8e
1Understanding Nutrition, 8e
- Chapter 2 - Planning a Healthy Diet
2Diet-Planning Principles
3Use a Variety of Foods Daily
To ensure an adequate and balanced diet, eat a
variety of foods daily, choosing different foods
from each group.
4Nutrient Density
This cola and bunch of grapes illustrate nutrient
density. Each provides about 150 kcalories, but
the grapes offer a trace of protein, some
vitamins, minerals, and fiber along with the
energy the cola beverage offers only empty
kcalories. Grapes, or any fruit for that matter,
are more nutrient dense than cola beverages.
5Dietary Guidelines for Americans
Note These guidelines are designed for healthy
people over two years old.
6Canadas Guidelines for Healthy Eating
Source These guidelines derive from Action
Towards Healthy Eating The Report of the
Communications/Implementation Committee and
Nutrition Recommendations . . . A Call for
Action Summary Report of the Scientific Review
Committee and the Communications/ Implementation
Committee, which are available from Branch
Publications Unit, Health Services and Promotion
Branch, Department of Health and Welfare, 5th
Floor, Jeanne Mance Building, Ottawa, Ontario K1A
1B4.
7The Daily Food Guide Breads and Cereals
Breads, cereals, and other grain products 6 to
11 servings per day.
8The Daily Food Guide Vegetables
Vegetables 3 to 5 servings per day (use dark
green, leafy vegetables and legumes several times
a week).
9The Daily Food Guide Fruits
Fruits 2 to 4 servings per day.
10The Daily Food Guide Meats
Meat, poultry, fish, and alternates 2 to 3
servings per day.
11The Daily Food Guide Dairy
Milk, cheese, and yogurt 2 servings per day.
12The Daily Food Guide Fats
Fats, sweets, and alcoholic beverages use
sparingly.
13Food Guide Pyramid
A 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, and sweets
sparingly.
14Actual Consumption Pyramid
Compared with recommendations, actual consumption
resembles a precariously built, tumbling
pyramid.
15Diet Plans for Different Levels of Energy Intake
Note The 1600-kcalorie plan assumes a total of
53 grams of fat and allows 6 teaspoons of added
sugar. The 2200-kcalorie plan assumes a total of
73 grams of fat and allows 12 teaspoons of added
sugar. The 2800-kcalorie plan assumes a total
of 93 grams of fat and allows 18 teaspoons of
added sugar. (a) Women who are pregnant or
breastfeeding, teenagers and young adults, and
women past menopause need 3 servings teenagers
who are pregnant or breastfeeding need 4
servings. (b) Meat group amounts are in total
ounces.
16The Exchange Lists
17The Exchange System Starch
The carbohydrate group starch.
18The Exchange System Vegetables
The carbohydrate group vegetables.
19The Exchange System Fruits
The carbohydrate group fruits.
20The Exchange System Other Carbohydrates
The carbohydrate group others.
21The Exchange System Nonfat Milks
The carbohydrate group nonfat milks.
22The Exchange System Lowfat Milks
The carbohydrate group lowfat milks.
23The Exchange System Whole Milks
The carbohydrate group whole milks.
24The Exchange System Very Lean Meats
The meat and meat substitute group (protein)
very lean.
25The Exchange System Lean Meats
The meat and meat substitute group (protein)
lean.
26The Exchange System Medium-Fat Meats
The meat and meat substitute group (protein)
medium-fat.
27The Exchange System High-Fat Meats
The meat and meat substitute group (protein)
high-fat.
28Diet Planning with the Exchange System
Using the daily food guide pattern.
29Variety in Grain Products
With its many grains (including wheat, rye, oats,
corn, and rice) and types of foods (such as
pastas, breads, and cereals), this group does
more than its share for variety.
30A Sample Diet Plan
31Combining Legumes 1 of 4
Combining legumes with foods from other food
groups creates delicious meals.
32Combining Legumes 2 of 4
Add rice to red beans for a hearty meal.
33Combining Legumes 3 of 4
Enjoy a Greek salad topped with garbanzo beans
for a little ethnic diversity.
34Combining Legumes 4 of 4
A bit of meat and lots of spices turn kidney
beans into chili con carne.
35Nutrients in Bread
Whole-grain bread is more nutritious than other
breads, even enriched bread. For iron, thiamin,
riboflavin, niacin, and folate, enriched bread
provides about the same quantities as whole-grain
bread and significantly more than unenriched
bread. For fiber and the other nutrients (both
those shown here and those not shown), enriched
bread provides less than whole-grain bread.
36The Exchange Lists 2 of 2
For fiber and the other nutrients (both those
shown here and those not shown), enriched bread
provides less than whole-grain bread.
37Ethnic Cuisines and Healthy Choices
Low-fat ethnic foods, such as fajitas, have
become such common restaurant fare that we often
forget their origins.
38Borrowing from Other Cuisines
Tortillas filled with lean beef and fresh
vegetables are a welcome alternative to
sandwiches.
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