Download Planning a Healthy Diet

Planning a Healthy Diet
Chapter 2
Prepared by
L.Nicholle Clark DTR, MS
Principles & Guidelines
• How well you nourish yourself depends on
the selection of many different foods at
numerous meals over days, months, &
years.
• Diet-planning principles and dietary
guidelines are key concepts to keep in mind
whenever you are selecting foods.
Diet-Planning Principles
• The six basic dietary principles of which all eating
plans of any kind should keep in mind.
• 1. Adequacy- the diet provides sufficient energy
and enough of all the nutrients to meet the needs
of healthy people.
• 2. Balance- consuming enough but not too much
of each type of food.
• 3.kCalorie (energy) Control- Designing an
adequate diet without overeating requires careful
planning.The amt. of energy coming in must = the
amt. of energy being used by the body.
The Six Basic Dietary Principles
• 4. Nutrient Density-How do you eat well without
overeating?
– Selecting foods that deliver the most nutrient for the
least food energy. Just as a person has to pay rent, food,
clothes etc. on a limited budget. We have to obtain iron,
calcium, & all the other essential nutrients on a limited
energy allowance
• 5.Moderation- Eat foods high in fat, added sugars
occasionally. Regularly select foods low in fats &
sugar this practice automatically improves nutrient
density.
The Six Basic Dietary Principles
• 6. Variety- is a spice of life. People should select
foods from each of the food groups daily and vary
their choices within each food group contain
different arrays of nutrients.
• Dietary Guidelines of Americans -Answers the
question What should a person eat to say healthy?
• These guidelines provide science-based advice to
promote health and to reduce risk of chronic
diseases through diet and physical activity.
Dietary Guidelines of Americans
• People who maintain a healthy body weight do
more than eat right. But also exercise the
equivalent of 60 minutes or more of moderately
intense physical activity daily Table 2-1.
• Diet-Planning Guides-Food Group plans are
among the most widely used tools for diet
planning.Selecting foods from each group eases
the task of creating an adequate and balanced diet.
Dietary Guidelines of Americans
• USDA- Recommended Amts= All food groups
offer valuable nutrients, & people should make
selections from each group daily Table 2-3.
• Notable Nutrients- Each food group contributes
key nutrients. A person can choose any food from
a group and receive similar nutrients.
• Nutrients Density-By consistently selecting
nutrients-dense foods, a person can obtain all the
nutrients needed and still keep kcalories under
control.
Discretionary KCalorie
Allowance
• The difference between the kcalories needed to
supply nutrients and those needed for energy.
Added fats and sugars are always counted as
discretionary kcalories.
• Serving Equivalents- Must be mastered in order to
use the food guide correctly. How many ounces is
the steak at your favorite restaurant? How many
ounces of cereal do you typically pour into your
bowl?
Mixtures of Foods
• Some foods fall into 2 or more food groups.
• Vegetarian Food Guide-people who do not eat
meats or milk products can still use the USDA
Food Guide to create an adequate diet.
• Ethnic Food Choices- should be sorted into their
appropriate food groups.
• MyPyramid-Steps to a Healthier You-consumers
can create a personal diet plan, and find tips to
help improve their diet and lifestyle.
Exchange Lists
• Provide additional help in achieving
kcalorie control and moderation. The
exchange system sorts foods according to
their energy-nutrient contents not by the vit
and mineral content as the Food Guide.
appendix G
• Putting the plan into action- Figure 2-4
Guidelines to Groceries
• Make your shopping list with an emphasis on
whole grains fruits, veggies, lean meats, fish,
poultry, low-fat milk products.
• Start with foods you enjoy (If you do not like it.
You will not eat it!) Then make little
improvements. Try to find slightly healthier
choices first.
• Be aware that most of the food items available are
processed or highly refined foods.
Guidelines to Groceries
• Fortified- nutrients add to improve nutrient
contents.
• Enriched-some nutrient loss in the refining
process is add back in.
• Whole-grained-contains all the nutritive
portions of grain.
Guidelines to Groceries
• Vegetables- 5 a day, choose fresh vegetables
often, focusing on dark green leafy & yelloworange such as, spinach, sweet potatoes. Good
source of vit, minerals & fiber.
• Choose often from the variety of legumes
available.
• Fruit-Choose fresh fruits in season. Focus on
citrus and yellow-orange fruits.
Guidelines to Groceries
• Fruit- Fruit juices are healthy beverages but
contain little dietary fiber compared with
whole fruits.
• Meat, Fish, and Poultry- choose lean cuts
usually labeled round or loin (top round or
pork tenderloin). Prime and choice cuts in
general have more fat. 4 oz of raw meat=
3ozs of cooked meat.
Guidelines to Groceries
• Milk- 3 cups per day,contains vit, A,D, B12,
choose fat-free or low-fat, yogurt, & cheeses to
meet your vit and mineral needs while not going
over your energy and fat budget, imitation food,
food substitutes.
• Food labels- appear on all processed foods.
Restaurants need not supply complete nutrition
information for menu items unless claims such as
“low fat” etc. are made. Remember restaurants
tend to serve extra-large portions.
The Ingredient List
• All packaged foods must list all ingredients on the
label in descending order of predominance by
weight.
• Serving Sizes- Labels must present nutrient
information per serving and it must identify the
size of the serving. Ex. All serving size for all ice
creams is ½ cup and for all beverages, 8floz. Do
not always match USDA servings ex. 1 cup rice is
a serving on most packages,USDA ½ cup is a
serving.
Nutrition Facts
• FDA requires that the “nutrition Facts”
panel on food labels present nutrient
information in two ways quantities and as %
of standards called the daily values. Each
label must include the following:
• Total food energy (kcalories)
• Food energy from fat (kcalories)
• Total fat (grams & % DV)
Nutrition Facts
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Each label must include the following:
Trans fat (grams)
Cholesterol ( milligrams &% DV)
Sodium (milligrams & % DV)
Total carbohydrate (starch, sugar & fiber)
Dietary fiber (grams & %DV)
Nutrition Facts
• Each label must include the following:
• Sugars, (naturally present in and those
added to the food, grams)
• Nutrient content information for the
following vitamins & minerals:
• A,C
• Iron,Calcium
The Daily Values
• Food labels list the amt. of a nutrient in a product
as a % of its Daily Value. Using a 2000kcalorie
diet.
• Nutrient Claims- maybe used on labels as long as
they meet FDA definitions, which include the
conditions under which each term can be used.
• Health Claims
• Structure-Function Claims- can be made without
any FDA approval ex. Slow aging, improve
memory.
Summary
• References
• Whitney, E., Rolfes, S., Understanding
Nutrition., Belmont, CA:ThomsonWadsworth