Planning a Healthy DietPlanning a Healthy Diet

Diet Principles and Dietary Diet Principles and Dietary GuidelinesGuidelines

these two items these two items should be should be considered each considered each time we make a time we make a choice of what choice of what goes into our goes into our mouthmouth

Diet PlanningDiet Planning

6 basic diet planning principles6 basic diet planning principles– adequacyadequacy

enough energy and nutrients (all) are enough energy and nutrients (all) are included in the diet to meet the needs of included in the diet to meet the needs of healthy peoplehealthy people

– balancebalanceconsuming the right amount of each consuming the right amount of each

type of food – not too much, not too type of food – not too much, not too littlelittle

kCalories (energy)kCalories (energy)– energy in from food = energy out for energy in from food = energy out for

metabolism and activitiesmetabolism and activities– choose foods of high choose foods of high nutrientnutrient density density

nutrient densitynutrient density– choose foods that give you the most choose foods that give you the most

nutrient for the least food energynutrient for the least food energy– empty-kcalorie foodsempty-kcalorie foods

deliver only energy, little or no deliver only energy, little or no protein vitamins, mineralsprotein vitamins, minerals

moderationmoderation

varietyvariety– vary your choices, even wishing a food vary your choices, even wishing a food

groupgroupdifferent foods contain different different foods contain different

nutrientsnutrientseating nutritiously shouldn’t be boringeating nutritiously shouldn’t be boring

Dietary GuidelinesDietary Guidelines

Aim for a healthy weight.Be physically active each day.

Let the Pyramid guide your food choices.Choose a variety of grains daily,especially whole grains.Choose a variety of fruits andvegetables daily.Keep food safe to eat.

Choose beverages and foods to moderate yourintake of sugars.Choose a diet that is low in saturated fat andcholesterol and moderate in total fat.Choose and prepare foods with less salt.If you drink alcoholic beverages,do so in moderation.

Diet-Planning GuideDiet-Planning Guide

food group plansfood group plans

– sort foods of similar origin and nutrient sort foods of similar origin and nutrient content into groupscontent into groups

exchange listsexchange lists

– organizes food by proportions of carbs, organizes food by proportions of carbs, fats, proteinsfats, proteins

Food Group PlanFood Group Plan easy way to create a easy way to create a

balanced dietbalanced diet– just select foods from just select foods from

the 5 groups, according the 5 groups, according to the rulesto the rulesnumber of number of

recommended recommended serving is listedserving is listed

lists the foods lists the foods according to their according to their nutrient densitynutrient density

BREADS, CEREALS, AND OTHERGRAIN PRODUCTS

6 TO 11 SERVINGS PER DAY

Food Group PlanFood Group Plan

VEGETABLES: 3 TO 5 SERVINGS PER DAY

FRUITS: 2 TO 4 SERVINGS PER DAY

Food Group PlanFood Group Plan

MEAT, POULTRY, FISH, AND ALTERNATES:2 TO 3 SERVINGS PER DAY

MILK, CHEESE, AND YOGURT:2 SERVINGS PER DAY

Food Group PlanFood Group Plan

FATS, SWEETS, ANDALCOHOLIC BEVERAGES:USE SPARINGLY

Food Guide PyramidFood Guide Pyramid

Milk, Yogurt &Cheese Group2–3 servings

Food Guide PyramidA Guide to Daily Food ChoicesThe breadth of the base shows that grains (breads, cereals, rice, and pasta)deserve most emphasis in the diet. The tip is smallest: use fats, oils, andsweets sparingly.

Fats, Oils & Sweets Use sparingly Fat (naturally occurring and added)

Key: Fat (naturally occurring and added) Sugars (added) These symbols show fats, oils and added sugars in foods.

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2– 3 servings

Fruit Group 2–4 servings

Bread, Cereal, Rice & Pasta Group 6 –11 servings

Vegetable Group3–5 servings

Portion SizePortion Size

1 c cooked vegetables = a fist1 c cooked vegetables = a fist 1 medium fruit = a baseball1 medium fruit = a baseball ¼ c dried fruit = a golf ball¼ c dried fruit = a golf ball 3 oz. of meat = deck of cards3 oz. of meat = deck of cards 2 tbs peanut butter = a marshmallow2 tbs peanut butter = a marshmallow 1 ½ oz cheese = 6 stacked dice1 ½ oz cheese = 6 stacked dice ½ c ice cream = a racquetball½ c ice cream = a racquetball 4 small cookies = 4 poker chips4 small cookies = 4 poker chips

Energy RequirementsEnergy Requirements

75% of a day’s 75% of a day’s food should food should come from come from grains, grains, vegetables and vegetables and fruitsfruits

Vegetarian Food GuideVegetarian Food Guide

vegetarians eat mainly plant foodsvegetarians eat mainly plant foods

– grains, vegetables, legumes, fruits, seeds, grains, vegetables, legumes, fruits, seeds, nutsnuts

– may include eggs and/or milk productsmay include eggs and/or milk products

– food groups are similarfood groups are similarmeat alternates are selectedmeat alternates are selected

Perception vs. Actual IntakePerception vs. Actual Intake

our choices often don’t measure up to what our choices often don’t measure up to what we should be eatingwe should be eating

Healthy Eating IndexHealthy Eating Index

established by the USDA to determine how established by the USDA to determine how well a diet meets recommendationswell a diet meets recommendations

Food Guide Pyramid

Total fat

Saturated fat

Cholesterol

Sodium

Variety

Shortcomings to the PyramidShortcomings to the Pyramid

not all fats are not all fats are “bad”“bad”

refined products refined products are grouped with are grouped with whole grainswhole grains

USDA is revisiting USDA is revisiting the Pyramidthe Pyramid

Exchange ListsExchange ListsAppendix GAppendix G

another source for planning a good dietanother source for planning a good diet– foods are sorted according to energy-nutrient foods are sorted according to energy-nutrient

contentscontents cheeses and meats: both provide energy cheeses and meats: both provide energy

from proteinfrom protein– carb group: starch, fruit, milk, others, veggies carb group: starch, fruit, milk, others, veggies

(non-starchy)(non-starchy)– meat/meat substitute group: very lean, lean, meat/meat substitute group: very lean, lean,

medium-fat, high fatmedium-fat, high fat– fat groupfat group

Plan a “Diet for the Day”Plan a “Diet for the Day”

GroceriesGroceries

how do you plan a healthy diet?how do you plan a healthy diet?– start with what you like and build start with what you like and build

on thaton that think food groups and nutrient-think food groups and nutrient-

richrich– most food is processedmost food is processed

““treated to change physical, treated to change physical, chemical microbiological or chemical microbiological or sensory properties”sensory properties”

Bread, Grain, Cereal TermsBread, Grain, Cereal Terms

fortifiedfortified

– addition of nutrients to a addition of nutrients to a foodfood

refinedrefined

– course parts of food are course parts of food are removedremoved

TermsTerms enrichedenriched

– adding adding nutrients back nutrients back to food that to food that were lost in were lost in processingprocessing

whole grainwhole grain– grain in its grain in its

entirety (less entirety (less the husk)the husk)

A Wheat Plant

Whole-grain products contain much of the germ and bran, as well as the endosperm;that is why they are so nutritious.

The protective coating of bran around the kernel ofgrain is rich in nutrients and fiber.

The endosperm contains starch and proteins.

The germ is the seed that grows into a wheatplant, so it is especially rich in vitamins andminerals to support new life.

The outer husk (or chaff) is the inedible part of a grain.

Refined white grain products contain only the endosperm.Even with nutrients added back, they are not as nutritiousas whole-grain products, as the next figure shows.

Common types of flour:• White flour—an endosperm flour that has been refined andbleached for maximum softness and whiteness.• Unbleached flour—a tan-colored endosperm flour with textureand nutritive qualities that approximate those of regular whiteflour.• Wheat flour—any flour made from wheat, including white flour;wheat flour has been refined whereas whole-wheat flour has not.• Whole-wheat flour—flour made from whole-wheat kernels; awhole-grain flour.

Nutrients in Bread

Whole-grain bread

Enriched white bread

Unenriched white bread

Percentage of nutrients as compared with whole-grain bread

Grocery Grocery GuidelinesGuidelines

choose choose – whole-grain regularlywhole-grain regularly– fresh vegetablesfresh vegetables

raw, frozen, cooked, canned raw, frozen, cooked, canned (without salt) are OK(without salt) are OK

– legumeslegumesbeans and peasbeans and peascheap, high in fibercheap, high in fiber

chosechose

– fresh fruits, mostly citrusfresh fruits, mostly citrus frozen, dried, canned frozen, dried, canned

without sugar are OKwithout sugar are OK

– meat, fish and chicken with meat, fish and chicken with minimal fatminimal fat

– fat-free or low-fat milk, fat-free or low-fat milk, yogurt, cheeseyogurt, cheese

Food LabelsFood Labels read themread them ingredient listingredient list

– found on all found on all labelslabels

– foods listed in foods listed in descending descending order by order by predominance predominance by weightby weight

Food LabelsFood Labels

serving sizeserving size

– specific sizes have been specific sizes have been established by the FDAestablished by the FDA ““all labels for a given all labels for a given

product use the same product use the same serving size”serving size”

–all ice cream is ½ cupall ice cream is ½ cup

Food LabelsFood Labels

nutrition factsnutrition facts

– presented as presented as quantities and quantities and percentagespercentagespercentages are percentages are

called Daily called Daily ValuesValues

Daily ValuesDaily Values

aids consumers in choosing food that aids consumers in choosing food that contributes a little or a lot of nutrientcontributes a little or a lot of nutrient

– greater than or equal to 20% is a high or greater than or equal to 20% is a high or excellent source of nutrientexcellent source of nutrient

– 10-19% = good source10-19% = good source

The name and addressof the manufacturer,packer, or distributor

Quantities of nutrients as“% Daily Values” basedon a 2000-kcalorie energyintake

The ingredients indescending order ofpredominance by weight

kCalorie pergram reminder

Daily Values reminder forselected nutrients for a2000- and a 2500-kcalorie diet

kCalorie information andquantities of nutrients perserving, in actual amounts

The serving size andnumber of servingsper container

Approved health claims statedin terms of the total diet

The net contents inweight, measure, orcount

Approved nutrient claims ifthe product meets specifiedcriteria

The common orusual product name

Nutrient ClaimsNutrient Claims

have to meet FDA definitionshave to meet FDA definitions

High", "Rich In", or "Excellent Source Of"

Contains 20% or more of the Daily Value (DV) to describe protein, vitamins, minerals, dietary fiber, or potassium per reference amount. May be used on meals or main dishes to indicate that product contains a food that meets definition. May not be used for total carbohydrate.

Health ClaimsHealth Claims FDA’s ”A” listFDA’s ”A” list

– extensive scientific evidence to establish extensive scientific evidence to establish a clear linka clear link

Structure-Function ClaimStructure-Function Claim

must not mention a disease or symptommust not mention a disease or symptom

““May reduce the risk of heart disease.”May reduce the risk of heart disease.” Promotes a healthy heart”Promotes a healthy heart”

Food labels and the accompanying Food labels and the accompanying information are invaluable. Take the time to information are invaluable. Take the time to

read them and use them in making wise read them and use them in making wise choices and planning a healthy diet.choices and planning a healthy diet.