1. Planning a Healthy Diet
Chapter 2

2. Principles and Guidelines
Adequacy
Sufficient energy
Adequate nutrients for healthy people
Balance
Enough but not too much
kCalorie (energy) control
Energy in = energy out
High nutrient density foods

3. Principles and Guidelines
Nutrient density
The most nutrients for the fewest calories
Low-nutrient density foods
Moderation
Food selections – low in fat & added sugars
Variety
Among and within food groups
Benefits of a varied diet

4. Principles and Guidelines
Dietary Guidelines for Americans
Science-based advice
Promote health and reduce chronic diseases
Nine areas of recommendation, covering
Diet
Physical activity

5. Diet-Planning Guides Need tools and knowledge to plan an ideal diet
USDA Food Guide
Five major food groups
Recommended daily amounts for each group
Notable nutrients
Serving equivalents
Nutrient density

6. Diet-Planning Guides

7. Diet-Planning Guides

8. Diet-Planning Guides USDA Food Guide Notable nutrients
Key nutrients of each food group
Allows for flexibility in diet plan
Greater encouragement of some food groups
Discretionary kcalorie allowance
Difference between kcalories supplied and those needed
Added sugars and fats

9. Diet-Planning Guides USDA Food Guide Serving equivalents
Fruits, vegetables, milk = cups
Grains and meats = ounces
Mixtures of foods
Vegetarians
Can still use USDA Food Guide
Ethnic food choices

10. Diet-Planning Guides USDA Food Guide
MyPyramid –
Educational tool
Combines USDA Food Guide and Dietary Guidelines
Allows for personal planning
Pyramid shortcomings
Healthy Eating Index

11. MyPyramid: Steps to a Healthier You

12. MyPyramid: Steps to a Healthier You

13. Diet-Planning Guides Exchange lists
Help in achieving kcalorie control and moderation
Sorting of foods
Energy-nutrient contents
Examples

14. Diet-Planning Guides Putting the plan into action Grocery shopping
Familiarize yourself with each food group
Grocery shopping
Consider foods you enjoy
Make improvements little by little
Processed foods
Disadvantages
Advantages

15. Diet-Planning Guides – Grocery Shopping
Grains
Whole-grain products
Fortification & enrichment
Vegetables
Fresh vs. canned or frozen
Milk
Fruits
Colors
Fruit juices
Meat, fish, & poultry
Lean cuts
Portion sizes
Cooking techniques

16. Diet-Planning Guides

17. Diet-Planning Guides

18. Food Labels Reasons for food label use
Product not required to have food labels
Voluntary use of labels
Restaurant food labeling
Portion sizes

19. Food Labels

20. Food Labels Ingredient list Serving sizes Listing of all ingredients
Descending order of predominance by weight
Serving sizes
Food and Drug Administration (FDA) role
Adjust calculations according to amount consumed
Sizes listed vs. USDA Food Guide sizes

21. Food Labels Nutrition Facts Quantities and Daily Values
Required information
Total food energy; food energy from fat
Total fat; saturated fat; trans fat; cholesterol
Sodium
Total carbohydrate; dietary fiber; sugars
Protein
Vitamins A & C; iron; calcium

22. Food Labels Daily Values Nutrient claims Expressed as percentage
Relationship to health
“Ballpark” estimate of contribution to total diet
Based on 2000 kcalories per day
Nutrient claims
Meet FDA definitions

23. Food Labels Health claims Structure-function claims Consumer education
Need for scientific evidence
FDA report card
Structure-function claims
Made without FDA approval
Consumer education
Coordination of USDA Food Guide, Dietary Guidelines, and food labels

24. Food Labels

25. Highlight 2
Vegetarian Diets

26. Vegetarian Diets Dietary choices fall along a continuum
No foods of animal origin to few restrictions
Part-time vegetarians or flexitarians
Motivations for choosing vegetarian diets
Vegetarian classifications
Foods excluded from diet

27. Health Benefits of Vegetarian Diets
Vegetarian lifestyle factors
Tobacco, drugs, alcohol, physical activity
Limitations of research
Weight control
Blood pressure
Heart disease
Cancer
Other diseases

28. Vegetarian Diet Planning
Task
Use variety of foods within an energy allowance that maintains a healthy body weight
MyPyramid
Vegetarian food pyramid
Vegetarian food guides
Help ensure adequate intakes of key nutrients

29. Vegetarian Diet Planning
Protein
Sources
Requirements
Iron
RDA is higher
Absorption
Zinc
Calcium
Food choices
Vitamin B12
Only in animal-derived foods
Vitamin D
Omega-3 fatty acids

30. Healthy Food Choices Vegetarian diets Nutritionally sound choices
Lower risk of mortality from several chronic diseases
Nutritionally sound choices
Variety is key to nutritional adequacy
Macrobiotic diet
Way of life, not just a meal plan