Presentation is loading. Please wait.

Presentation is loading. Please wait.

Chapter 2 Planning a Healthy Diet. Chapter Outline Diet planning principles Diet planning principles Food Guides Food Guides Using MyPlate Using MyPlate.

Similar presentations


Presentation on theme: "Chapter 2 Planning a Healthy Diet. Chapter Outline Diet planning principles Diet planning principles Food Guides Food Guides Using MyPlate Using MyPlate."— Presentation transcript:

1 Chapter 2 Planning a Healthy Diet

2 Chapter Outline Diet planning principles Diet planning principles Food Guides Food Guides Using MyPlate Using MyPlate Exchange lists Exchange lists Food labels Food labels Nutrient Claims Nutrient Claims

3 Diet-Planning Principles (6) 1. Adequacy 2. Balance 3. Variety 4. Nutrient density 5. Kcal/energy control 6. Moderation

4 Diet-Planning Principles (6) Adequacy Adequacy diet that provides enough energy and nutrients to meet the needs of healthy people diet that provides enough energy and nutrients to meet the needs of healthy people

5 Diet-Planning Principles (6) Balance Balance Diet that provides enough, but not too much of each type of food Diet that provides enough, but not too much of each type of food Dont want overeating of one food type to crowd out intake of other nutrients….Dont want overeating of one food type to crowd out intake of other nutrients….

6 Diet-Planning Principles (6) Variety Variety Diet that includes a wide selection of foods within each food group Diet that includes a wide selection of foods within each food group Eat a variety of fruits, not just orangesEat a variety of fruits, not just oranges

7 Diet-Planning Principles (6) Nutrient Density Nutrient Density Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) Select foods that provide the most nutrients for the least number of calories (nutrient dense foods) FF vs. baked potato……FF vs. baked potato…… Other examples ??Other examples ??

8 Diet-Planning Principles (6) Kcal Control Kcal Control Intake that meets nutritional needs without excess kcal intake Intake that meets nutritional needs without excess kcal intake

9 Diet-Planning Principles (6) Moderation Moderation Diet that limits the intake of foods high in: Diet that limits the intake of foods high in: Added sugarsAdded sugars SaltSalt Saturated and trans fatsSaturated and trans fats CholesterolCholesterol AlcoholAlcohol

10 Diet-Planning Principles (6) 1. Adequacy 2. Balance 3. Variety 4. Nutrient density 5. Kcal/energy control 6. Moderation

11 Dietary Guidelines for Americans (2010) KEY RECOMMENDATIONS Maintain calorie balance over time to achieve and sustain a healthy weight. Maintain calorie balance over time to achieve and sustain a healthy weight. Focus on consuming nutrient-dense foods and beverages Focus on consuming nutrient-dense foods and beverages

12 Foods to increase Fruits and vegetables – eat a variety Fruits and vegetables – eat a variety Whole grains Whole grains Variety of proteins Variety of proteins Seafood Seafood Foods that provide more potassium, dietary fiber, calcium, and vitamin D Foods that provide more potassium, dietary fiber, calcium, and vitamin D

13 Reduce intake of: Salt (sodium) Saturated fats, trans fats, solid fats Cholesterol Refined grains (replace with whole grains) Alcohol

14 Diet Planning Guides Food Group Plans Foods within each food group provide similar nutrients and are from similar food sources Plan recommends the amount of food to be eaten in each food group. Food Group Plans include: USDA Food Guide (MyPlate) DASH diet

15

16 New Food Pyramid New Food Pyramid

17 Food Pyramid My Plate (6/11) My PlateMy Plate

18 USDA Food Guide Assigns foods to 5 (6?) major food groups Recommends daily intake levels from each group Recommendations vary depending on caloric needs Recommends weekly intake goals for several food groups.

19 My Plate - Grains Grains 5-8 ounces bread, pasta, cereal, rice 5-8 ounces bread, pasta, cereal, rice Half should be from whole grains Half should be from whole grains 1 slice of bread 1 slice of bread ½ English muffin, bun ½ English muffin, bun ½ cup cooked rice, pasta, cereal ½ cup cooked rice, pasta, cereal 1 ounce dry cereal 1 ounce dry cereal

20

21 Fruits and Vegetables Make half your plate fruits and vegetable! Make half your plate fruits and vegetable!

22 My Plate - Vegetables Vegetables 2-3 cups vegetables 2-3 cups vegetables Choose a variety from all 5 subgroups weekly (see next slide) 1 cup cooked or raw vegetables 1 cup cooked or raw vegetables 2 cups leafy vegetables (raw) 2 cups leafy vegetables (raw) ¾ cup vegetable juice ¾ cup vegetable juice

23 Eat a Variety of Vegetables Vegetable subgroups 1. 1.Dark green – broccoli and dark greens 2. 2.Red, orange, yellow – carrots, peppers, winter squash, sweet potatoes 3. 3.Legumes – black beans, kidney beans, soybeans, navy beans… Starchy – corn, peas, potatoes, lima beans 5. 5.Other – green beans, brussel sprouts, mushrooms, tomatoes, vegetable juices…

24 My Plate - Fruits Fruits 1 – 1 ½ cups of fruit 1 – 1 ½ cups of fruit Consume a variety of fruits No more than 1/3 from juices 1 orange, apple, banana (all medium size) 1 orange, apple, banana (all medium size) ½ grapefruit ½ grapefruit ½ cup canned fruit or berries ½ cup canned fruit or berries 3/4 cup fruit juice 3/4 cup fruit juice

25 My Plate - Dairy 3 cups/serving dairy 3 cups/serving dairydairy Choose low/no-fat options 1 cup milk 80 kcal, skim 100 kcal, 1% milk 159 kcal, whole milk 1 cup yogurt 1 ½ ounces cheese (170 kcal for cheddar) Calcium enriched soy milk

26 Food Plate - Proteins Proteins 5-6 ½ ounces meat and meat alternatives 5-6 ½ ounces meat and meat alternatives Meat, poultry, fish, eggs, seeds, nuts, legumes – ounce equivalents Meat, poultry, fish, eggs, seeds, nuts, legumes – ounce equivalents ½ ounce nuts½ ounce nuts 1 egg1 egg 1/4 cup cooked legumes = 1 ounce1/4 cup cooked legumes = 1 ounce 1 tablespoon pb1 tablespoon pb

27 My Plate - Oils Oils Oils – 5-7 teaspoons per day Oils – 5-7 teaspoons per day Olive oil Olive oil Canola oil Canola oil Corn oil Corn oil Vegetable oil Vegetable oil

28 My Plate – Empty Calories Empty CaloriesEmpty Calories Fats and sugars – eat sparingly Fats and sugars – eat sparingly Butter, margarine Butter, margarine Cream, sour cream, cream cheese, mayo. Cream, sour cream, cream cheese, mayo. Candy, soda, sugar, honey…. Candy, soda, sugar, honey…. Sports drinks, energy drinks Sports drinks, energy drinks

29 My Plate Strengths: Strengths: Drawbacks: Drawbacks:

30 Putting the Plan into Action Copyright 2005 Wadsworth Group, a division of Thomson Learning

31 Other Recommendations Physical Activity Physical Activity Physical Activity Physical Activity Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate levelOR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.

32 Exchange Lists Foods are grouped by proportion of carb, fat, protein Carbohydrate exchange lists Starches, fruits, vegetables, milk, sweets Fat group Butter, oil, bacon, olives, nuts Meat and meat substitutes group 1 ounce = 1 exchange

33 Exchange Lists Allowed a certain number of exchanges from each group each day, e.g. 9 starch exchanges 4 vegetable 3 fruit 2 milk 6 lean meat 5 fat(do not need to know details of this slide)

34 Exchange Lists Used by diabetics, Weight Watcher style diets… Strengths: kcal control, moderation, adequacy, balance Drawbacks: Can be complicated at first 1 exchange may not = 1 serving

35 Food Labels Ingredient list Listed by weight in product (most to least) Serving size Set by govt for each food type Not the same as Food Pyramid serving

36 Food Labels Nutritional content compared to Daily Values Daily Values are estimates of the needs of 200 kcal per day consumer, see page 56 Not the same as RDA – why?

37 Food Labels Specific nutrition facts Kcal/serving Kcal from fat Total fat, grams and % Daily Value (DV) Grams saturated fat, % DV Grams trans fats – added 2006 Cholesterol (mg and % DV) Sodium (mg and % DV)

38 Food Labels Nutrition Facts, contd Total grams carbohydrate Grams sugar Grams and % DV: fiber Grams protein % DV: Vitamin A Vitamin C Iron Calcium

39

40 Food Labels Health claims allowed on food labels are regulated by the FDA Law changed in 2003 to allow more health claims Much more confusing now Now health claims with limited evidence can now be put on labels with a disclaimer/explanation.

41

42 Food Labels

43 Structure-function claims do not require FDA approval Cannot mention a disease or symptom Limited regulation of claims on dietary supplements (since 1994)

44

45 Food Labels May reduce the risk of heart disease. A health claim Regulated and needs FDA approval. Promotes a healthy heart. A structure-function claim No FDA approval or proof needed to make


Download ppt "Chapter 2 Planning a Healthy Diet. Chapter Outline Diet planning principles Diet planning principles Food Guides Food Guides Using MyPlate Using MyPlate."

Similar presentations


Ads by Google