Download balanced diet

Characteristics of a
Nutritious Diet
Objectives
At the end of this lecture you will be able to:
1.
Identify characteristics of a nutritious diet.
2. Identify elements of an aesthetically
pleasing meal.
Elements of an Nutritious Diet
1.
Adequate intake
2. Balanced
3. Appropriate portion sizes
4. Varied diet
Adequate Intake
 Age, gender, lifestyle, health status dictates
what “adequate” means for an individual.
 Dietary Reference Intakes (DRIs)
 Estimated Average Requirements (EAR)
 Recommended Dietary Allowance (RDA)
 Adequate Intake (AI)
 Tolerable upper Intake Level (AL)
 MyPyramid food guidance system ensures
an individualized adequate diet.
Balanced
 A balanced diet refers to intake of
appropriate types and adequate amounts of
foods and drinks to supply nutrition and
energy for the maintenance of body cells,
tissues, and organs, and to support normal
growth and development.
Reference: Dietary Guidelines for Americans 2005. Rockville, MD: US Dept of Health and Human
Services and US Dept of Agriculture; 2005.
Appropriate Portion Sizes
 Child serving sizes are smaller than adult serving
sizes.
 Child = tsp. and tbsp.
 Adult = cups
 Portion sizes served in restaurants are usually
oversized portions.
 Know standard serving sizes of frequently eaten
foods.
 Read nutrition fact panels to determine the serving
size of processed foods.
Think: What Makes a Serving?

A huge bag of potato chips is helping you get
through your science homework. You polish off
about ½ a bag or 50 chips.
How many servings of chips have you just eaten?
A. 1
B. 2 1/2
C. 5
Answer
C: 5 servings
 An official serving of potato chips is one
ounce, which is about 10 chips.
 Half a bag is 5 servings.
Think: What Makes a Serving?
One serving of steak is about as big as:
A.
A deck of cards
B.
A CD case
C.
A paperback book
Answer
A: deck of cards
 An official serving of steak is three ounces or
about as big as a deck of cards.
 A typical slab you would get at a steak house
would be five times that size.
Think: What Makes a Serving?
 According to the label on a package of Oreos, one
serving has 100 calories and five grams of fat.
How many cookies are in a serving?
A.1
B.2
C.3
The Answer: B
B: 2 cookies
 An official serving of Oreos is 2 cookies.
 But who can stop at just 2?
Think: What Makes a Serving?
 The label on your favorite brand of ultra-sinful ice
cream says that one serving has a killer 300 calories
and 15 grams of fat.
How many scoops are in one serving?
A. 3
B. 2
C. 1
Answer
C: 1 scoop
 One official serving is one scoop, just ½ a cup.
Think: What Makes a Serving?
 On “official” serving of french fries contains 3
ounces.
 How many servings are in a McDonald’s super
size french fries?
A. 1
B. 2
C. 3
Answer
C: 3 servings
 A super size french fries contains three official
servings, adding up to 540 calories.
Think: What Makes a Serving?
 A 7-Eleven Double Gulp contains how many servings
of soda?
A. 2
B. 4
C. 8
Answer
C: 8 servings
 A Double Gulp has eight servings, more than enough
to quench the thirst of a large family. A can of soda
contains 1 ½ servings.
Varied Diet

Various (varied)= different; change; more
than one.

Eat a food item from each food group at every
meal.
Eat different color fruits and vegetables daily.
Eat proteins from plant and animal sources.
Eat different types of whole grains.
A varied diet includes foods that are appealing
to the eyes (aesthetics).




Varied

Aesthetically nutritious diets include a
variety of:
1.
Color
Texture
Flavor
Shape and Size
Temperature
2.
3.
4.
5.
Examples of COLOR
Examples of COLOR
Examples of TEXTURE
Examples of TEXTURE
Examples of FLAVOR
Examples of FLAVOR
Examples of SHAPE and SIZE
Examples of SHAPE and SIZE
Examples of TEMPERATURE
Examples of TEMPERATURE
Serve
Hot foods HOT
and
Cold foods COLD
Lecture Quiz
1.
List the four elements of a nutritious diet.
2.
All fruits have the same serving size. True or False
3.
List the elements of an aesthetically pleasing meal.
4.
If vitamins and minerals are key determinants of the colors and
flavors of fruits and vegetables, why is it important to eat a
variety of flavorful, deep, rich colored fruits and vegetables?
5.
A 1 cup serving of yogurt would be the same serving size for an
adult and for a child under five.
(True or False) If false, write the correct statement.