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Transcript
6 Healthy Diet Planning Principles Adequacy Balance Calorie Control Moderation Nutritional Density Variety Adequacy An adequate diet provides the human body with energy and nutrients for optimal growth, maintenance and repair of tissue, cells, and organs. Includes foods containing proper amounts of all six nutrients to prevent deficiencies, anemia, headaches, fatigue, and general weakness. Balance A balanced diet includes foods containing sufficient amounts of each class of nutrients. The U.S. Department of Agriculture provides a great blueprint for a balanced diet with its five food groups - grains, proteins, vegetables, fruit and dairy. Consuming the proper amount of servings from each category ensures a well-balanced diet. Calorie Control Once you know what to eat, the next factor is how much. It is possible to eat healthy foods and still overindulge. Therefore, a reasonable calorie allowance must be established. Input needs to match output. An imbalance leads to weight loss or gain. Moderation Everything in moderation; nothing in excess. Those who place severe restrictions on what they can or cannot eat often find it difficult to stick to a pattern of sensible eating. Depriving yourself of foods rich in fat and sugar is not necessary. When eaten on occasion, these treats are not detrimental to your health and often provide enough enjoyment to keep one motivated to continue healthy eating practices. Nutritional Density You must select foods that pack the most nutrients into the least amount of calories. Calorie allowance is not a useful tool by number alone. Although a bowl of grapes and a can of soda contain roughly the same number of calories, the grapes contain far more nutrients than the cola. Designing a nutritionally sound diet requires proper "budgeting" of calories and nutrients so that you eat less while supporting good health. Variety Some people are creatures of habit and eat the same meals every day. There is a wide array of food choices and tastes. Good nutrition does not have to be boring. Try new and different foods you may end up liking them. Nutrient Recommendations DRI (Dietary reference intakes) A recommended intake value for the essential nutrients. Also exists physical activity. The DRI for fiber is 1.4 grams per 100 calories consumed per day. AMDR (Acceptable Macronutrient Distribution Range) A recommended range of intakes for carbs, fats, and proteins that is associated with a reduced risk of chronic disease. The AMDR for carbohydrates is 45% -65% of calories per day. Enriched Foods and Fortified Foods Enriched Foods Food companies can enrich foods by adding nutrients to replace vitamins or minerals that have been lost during the manufacturing process. For example, refining wheat to make white flour removes several B-complex vitamins and iron that are contained in the part of the grain that's removed. Flour becomes enriched when those nutrients are added back in before it's packaged. Fortified Foods Fortified foods have extra nutrients added by food manufacturers, but they are not nutrients that have been lost, they are just added nutrients. Fortified foods can help provide nutrients that tend to be deficient in the diet. Milk was first fortified with vitamin D in 1933 to ensure that a sufficient amount of calcium would be absorbed.