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Chapter 2: Guidelines for Designing a Healthy Diet. What Is A Healthy Diet?. Follow 3 basic principles of healthy eating/sound dietary planning! Healthy does not have to be deprivation & misery. Variety Balance Moderation. Variety. Eat many different foods (within a food group) - PowerPoint PPT Presentation
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Chapter 2: Guidelines for Designing a Healthy Diet
What Is A Healthy Diet?
Follow 3 basic principles of healthy eating/sound dietary planning!
Healthy does not have to be deprivation & misery.
Variety
Balance
Moderation
Variety
Eat many different foods (within a food group)
Eat many different colors
This will ensure sufficient intake of most nutrients
Inclusion of phytochemicals, thought to block the process of cancer (T 2.1)
Balance
Select foods from the SIX food groups
Grains
Milk & other dairy
Meat or meat substitutes & beans
Vegetables
Fruits
Oils & sweets
Moderation
Control portion size
Plan your daily intake to avoid over consumption of certain nutrients
Avoid over indulging in foods high in sodium, fat & empty calories
NO “good food” or “bad food”
Nutrient Density
Comparison of vitamin & mineral content to number of kcals
Empty calories provide many kcalories but few nutrients
Nutrient Density
Energy Density (T 2.2)
Energy dense foods have many calories but do not weigh a lot Nuts, cookies, fried foods
Low-energy-density foods have fewer calories for their weight & also contributes to satiety Foods with more water and dietary fiber Fruits, vegetables, oatmeal
Desirable State of Nutritional Health
AVOID MALNUTRITION
Intake meets body’s needs
Body has a small surplus
MD visit?
Undernutrition
Intake is below body’s needs
Stores used
Health declines
Clinical symptomsSkin, hair, nails, tongue, eyesBruising, fatigue
Overnutrition
Intake exceeds body’s needsShort term, few symptomsLong term, serious conditionsClinical symptomsObesityCVDMHTN
The Food Guide Pyramid
Translates science into practical terms
Helps people meet the nutritional needs for macro and micro nutrients
Provides a foundation
for planning a diet
http://www.MyPyramid.gov
OLD Food Guide Pyramid
Using the Pyramid
Choose low-fat options
Include plant proteins several times a week
Include dark green vegetable every day
Include a vitamin C rich food every day
Choose whole-grain products
Include plant oils daily
Recommended Servings for Adults
2-3 servings from the milk, yogurt, & cheese group
2-3 servings from the meat & meat substitute group
3-5 servings from the vegetable group
2-4 servings from the fruit group
6-11 servings from the bread, cereals, rice, & pasta group
Number of Calories
18 tsp12 tsp6 tspTotal sugar
937353Total fat
765Meat
2-32-32-3Milk
432Fruit
543Veg
1196Bread
2800 kcal2200 kcal1600 kcalEnergy
The Dietary Guidelines
General goals for nutrient intakes and diet composition
Designed to promote adequate vitamin and mineral intake
Reduce the risk of chronic diseases
Intended for healthy children (>2 yrs) and adults
Standards For Food Labeling
FDA developed the Daily Values using two standards
Only used on food labels
Allow for comparison shopping
DRVs for 2000 kcalFood Component DRV 2000 kcal
Fat <65 g
Sat. Fat < 20 g
Protein 50 g
Cholesterol < 300 mg
CHO 300 g
Fiber 25 g
Sodium <2400 mg
Potassium 3500 mg
Nutrition Servings
What’s on a Food Label?
Product name
Manufacturer’s name and address
Uniform serving size
Amount in the package
Ingredients in descending order by weight
What Food Requires a Label?
Nearly all packaged foods and processed meat products
Health claims
Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary
Health Claims Allowed on Food Labels
osteoporosis
cancer
cardiovascular disease
hypertension
neural tube defects
tooth decay
stroke
use of “may” or “might”
Comparative & Absolute Nutrient Claims
Sugar (free, no added)
Calories (free, low)
Fiber (high, food source, added)
Fat (free, low, reduced)
Cholesterol (free, low, reduced)
Sodium (free, low, light)
Claims
Fortified/enriched
Healthy
Light, lite
Diet
Good source
Organic
Natural
Ethnic Influences on the American Diet
25% of all restaurants in the U.S. have an ethnic theme
Selection of healthy options
Advantages and disadvantages
Ethnic Diets
Native Americans
Hispanic-Americans
Northern European-Americans
African-Americans
Asian Americans
Italian-Americans
Jewish-Americans