2Read this note before going further (!). Of all the chapters in the text, this one is the most U.S.-centric. It simply gives no consideration to other models of diet planning. I do want you to read the entire text and view this slide show. I will mark slides with a (!) at the top when I want you to know a slide for the quiz. The others are not on the quiz.The discussion board will be focused on rules for diet planning that you know and that are appropriate to your country/setting.
3A Healthful Diet (!) A healthful diet is Adequate Moderate Balanced Varied
4A Healthful Diet Is Adequate (!) An adequate diet provides enough energy, nutrients, fiber, vitamins, and mineral to support a person’s health.A diet adequate in many nutrients can still be inadequate in a few nutrients.
5A Healthful Diet Is Moderate (!) Another key to a healthful diet is moderation.A healthful diet contains the right amounts of foods for maintaining proper weight.
6A Healthful Diet Is Balanced (!) A balanced diet contains the right combinations of foods to provide the proper balance of nutrients.
7A Healthful Diet Is Varied (!) Variety: eating many different types of foods each day.A healthful diet is not based on only one or a few types of foods.
8Designing a Healthful Diet* (!) In the U.S., there are a variety of tools for designing a healthful diet. They may include:Food labels (I do want you to know this part.)Dietary Guidelines for AmericansMyPyramid—the Food Guide PyramidEating plans*In our discussion board for this chapter I’ll ask you what tools for planning healthful diets you know about from your experiences or from your country.
9Food Labels (!)The US Food and Drug Administration requires food labels on most products.These labels must includeA statement of identityNet contents of the packageIngredient listManufacturer’s name and addressNutrition information (Nutrition Facts Panel)
10Nutrition Facts Panel (!) The Nutrition Facts Panel contains the nutrition information required by the FDA.This information can be used in planning a healthful diet.Figure 2.2
11Nutrition Facts Panel (!) 1. Serving size and servings per containerServing sizes can be used to plan appropriate amounts of foodStandardized serving sizes allow for comparisons among similar productsFigure 2.2
12Nutrition Facts Panel (!) 2. Calories per serving and calories from fat per servingThis information can be used to determine if a product is relatively high in fatFigure 2.2
13Nutrition Facts Panel (!) 3. List of nutrientsFat (total, saturated and trans)CholesterolSodiumCarbohydratesProteinSome (not many!) vitamins and minerals
15Nutrition Facts Panel (!) 4. Percent Daily Values (%DV)Describes how much a serving of food contributes to your total intake of a nutrientBased on a diet of 2,000 calories per dayCan be used to determine if a product is low or high in a particular nutrient
16Nutrition Facts Panel (!) 4. Percent Daily Values (%DV) are based onReference Daily Intakes (RDI) for foods with an RDA valueDaily Reference Values (DRV) for foods without an RDA value
20Nutrient Claims (!)FDA has approved several claims related to health and disease.Nutrient must be related to a disease or health condition for which people are at risk.
21Dietary Guidelines for Americans (!) General advice for nutrition and health from theU.S. Department of Health and Social ServicesU.S. Department of AgricultureRevised every 5 years (most recently in 2005)Emphasize good food choices and physical activity
22Dietary Guidelines for Americans (!) Maintain body weight in a healthy rangeEngage in regular physical activityEat a wide variety of fruits and vegetablesChoose high fiber and whole grain foodsLimit total, saturated and trans fatsLimit sodium intakeModerate alcohol consumption
23Dietary GuidelinesNutrition recommendations for Canada and the United KingdomGeneral guidelines for a healthful dietSimilar to Dietary Guidelines for Americans
24MyPyramid MyPyramid can be used to plan a healthful diet. Graphic representation of the types and relative quantities of foods for good nutritionDeveloped in 2005 byU.S. Department of Health and Social ServicesU.S. Department of AgricultureWill continue to change as more is learned about nutrition
29MyPyramid MyPyramid food guidance system aims to Increase the intake of vitamins, minerals, dietary fiber, and other essential nutrientsLower the intake of fats and cholesterol and increase the intake of fruits, vegetables, and whole grainsBalance energy intake with energy expenditure to maintain a healthy body weight
30Food Guide Pyramids Alternate food guide pyramids include Canada’s Food Guide to Healthy EatingVegetarian Diet PyramidMediterranean Diet PyramidLatin American Diet PyramidAsian Diet PyramidChildren and Older Adult Pyramid
35MyPyramidThere is no standardized definition for a serving size of any food.Serving sizes listed in MyPyramid are often smaller than serving sizes on nutrition labels and smaller than the quantities Americans typically eat.
36MyPyramidMyPyramid does not clearly define low-fat and low-calorie food choices.When making choices in each food group, nutrient dense foods are the best choice.Nutrient density: the relative amount of nutrients per calorie of food.
37Low versus High Nutrient Density ( Low versus High Nutrient Density (!) [These two portions provide about the same energy, but vastly different nutrients…]Figure 2.11
38Diet Plans Eating plans can be used to design a healthful diet. Examples of eating plans includeThe DASH Diet PlanThe Exchange System
39Diet Plans: The DASH Diet Plan Dietary Approaches to Stop Hypertension (DASH)Similar to MyPyramid except that DASH recommends more fruits and vegetablesLimits sodium intake to 3,000 mg/dayHas been shown to reduce blood pressure
40Diet Plans: The Exchange System Designed by the American Dietetic Association and American Diabetes Association for people with diabetesSix food groups or exchange listsFood is grouped in an exchange list based on its content of calories, carbohydrates, protein, and fat
44Eating Out on a Healthful Diet Eating in restaurants often involvesHigh-fat foodsLarge portion sizesA restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!
45Eating Out on a Healthful Diet (!) Tips for restaurant mealsAvoid breaded foodsAvoid deep fried foods – especially fried potatoesOrder salad (with dressing on the side) instead of soupSubstitute vegetables for potatoes or riceEat small portions of cream sauces or cheese sauces or skip them altogetherBe mindful of the portion size offered – many restaurants serve portions that would several people, not just one.