Download What is a *healthful* diet?

HLTH-120N
Objectives
 Indicate the 4 components of a healthful diet
 Use the Nutrition Facts Panel
 Identify which product claims are FDA regulated
 Describe how the Dietary Guidelines for Americans can be
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used to design a healthful diet
Identify the food groups & serving sizes indicated by the
USDA food guide (MyPlate)
Discuss how discretionary calories fit into a healthful diet
Identify challenges of using MyPlate
List ways to eat moderately & healthfully when dining out
A healthful diet must be…
 Adequate
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 Moderate
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 Balanced
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 Varied
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Labels – FDA regulated
 Food Label
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 Nutrition Facts Panel
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Percent Daily Values (%DV)
 How much a serving of food contributes to what you
should take in daily
 Based on a
calorie diet
 2,500 calorie guidelines on some products
 Comparing % DV between foods for nutrients
 Less than 5% DV is considered “low”
 More than 20% DV of a nutrient is considered “high”
Product Claims
 Health/Nutrient Claims
 Must meet FDA-approved definitions
 Example:
 Structure/Function
 Made without FDA approval, or proof of benefits
 Example:
Dietary Guidelines for Americans
 Mandated by USDA & US DHHS
 General advice to prevent disease
 Updated every 5 years
 The 2010 dietary guidelines were released in March 2011
 Key Recommendations
 Consume adequate nutrients within calorie needs
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Aim for
limit
/
Dense foods
fat, added sugar, salt, alcohol
 Balance calories to maintain healthy weight
Weight Management
 Key recommendations
 Maintain body weight within a healthful range
 Lose weight if above healthful range
 Physical Activity Recommendations

/ day minimum of moderate activity most days
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/ on most days for weight loss
 Regular activity improves health, mood & body weight
 Includes aerobic activity, resistance exercise & flexibility
Alcohol
 Alcohol provides energy, but not nutrients
 Depresses the nervous system
 Toxic to the liver
 Key recommendations:
 Drink in moderation
 People who should not drink alcohol:
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Persons on certain medications
USDA Food Guide: My Plate
 Based on Dietary Guidelines for Americans
 Promotes 6 key messages
 Physical Activity
 Moderation
 Personalization
 Proportionality
 Variety
 Gradual Improvement
5 Food Groups
 Grains
 Make ½ whole
 Vegetables
 Fruits
 Milk
 Proteins
 Lean meats
& beans
Balanced Food Groups - Servings
 Grains
 Make ½ whole
 Vegetables
 Fruits
 Low-fat dairy
 Healthy Fats (moderate intake)
 Limit:
Fruits & Vegetables
 Vary your veggies
 Focus on whole fruits… not fruit juice
 Eat a rainbow 
 Phyto-chemicals
 Natural plant chemicals that enhance health
 Found in:
 Reduce risks for chronic diseases (cancer, cardiovascular
disease, etc.)
Protein – lean meats & beans
 Meat, poultry, fish, beans, eggs, nuts, soy
 Low-fat/lean meats & poultry
 Best Preparation:
 Provide:
 phosphorus, B6 and B12, magnesium, iron, zinc, niacin,
riboflavin, thiamin
 Choosing Dairy
 Aim for mostly low-fat & fat-free
 Lactose intolerant or allergic?
 Many are fortified with vitamins A and D
 Know your fats
 Select healthy fat sources:
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Contain vitamin E and essential fatty acids
 Limit solid fats:
Moderation
 Discretionary Calories
 Calories that you may consume once you have taken in
enough nutrient-dense foods
 Servings in MyPlate are based on calories
 Servings Sizes
 Usually in 1-cup or 1-oz equivalents
Dining out healthfully
 Order from
 “Lite” menu
 Kids menu
 Look for
 Symbols that indicate healthy options
 Vegetarian options
 Alter the items on your own
 Take ½ home
 Dressing on the side
 No cheese/butter/sour cream