1. Planning a Healthy Diet
Chapter 2
Planning a Healthy Diet
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2. Principles and Guidelines
Diet-Planning Principles
Adequacy (dietary)—providing sufficient energy and essential nutrients for healthy people
Balance (dietary)—consuming the right proportion of foods
kcalorie (energy) control—balancing the amount of foods and energy to sustain physical activities and metabolic needs
Nutrient density—measuring the nutrient content of a food relative to its energy content
Empty-kcalorie foods denote foods that contribute energy but lack nutrients.
Moderation (dietary)—providing enough but not too much of a food or nutrient
Variety (dietary)—eating a wide selection of foods within and among the major food groups
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3. Principles and Guidelines
Dietary Guidelines for Americans
Adequate nutrients within energy needs
Consume foods from all food groups and limit foods that can be detrimental to health.
Consume a balanced diet.
Weight management
Maintain a healthy body weight.
Prevention of weight gain
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4. Principles and Guidelines
Dietary Guidelines for Americans
Physical activity...MOVE!!!
Increase energy expenditure and decrease sedentary activities.
Include cardiovascular conditioning, stretching, and resistance exercises.
Encourage these:
Choose variety:fruits,
vegetables, milk
milk products,
whole grains.

5. Principles and Guidelines
Dietary Guidelines for Americans
Fats
Limit saturated fat, dietary cholesterol, and trans fats.
Choose monounsaturated and polyunsaturated fat sources.
Choose lean, low-fat, or fat-free foods.
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6. Principles and Guidelines
Dietary Guidelines for Americans
Carbohydrates
Choose those that are high in fiber.
Choose products with a minimal amount of added sugar.
Decrease the risk of dental caries.
Sodium and potassium
Choose foods that are low in salt and high in potassium.
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7. Principles and Guidelines
Dietary Guidelines for Americans
Alcoholic beverages
Drink sparingly.
Some should not consume alcohol.
Food safety
Wash and cook foods thoroughly and keep cooking surfaces clean.
Avoid raw, undercooked, or unpasteurized products.
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8. Diet-Planning Guides
Food group plans sort foods into groups based on nutrient content.
These guides are important in selecting foods for a nutritious diet providing balance, variety, adequacy and moderation.
A combination of whole grains, vegetables, legumes, fruits, meats or meat alternates and milk products is essential to a healthy diet.
But...it’s just a guide...we’re all different!
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9. Diet-Planning Guides
The USDA Food Guide assigns foods to the five major food groups of fruits, vegetables, grains, meat and legumes, and milk.
Recommended Amounts
The recommended intake of each food group depends upon how many kcalories are required.
There are different kcalorie requirements for those who are sedentary compared to those who are active.
There are five subgroups of vegetables including dark green vegetables, orange and deep yellow vegetables, legumes, starchy vegetables, and others.
Variety should be a goal when choosing vegetables.
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14. Diet-Planning Guides USDA Food Guide Notable Nutrients
Key nutrients for each group
Allows for food substitutions within a group
Legumes may be considered a vegetable or a meat alternative
The typical American diet requires an increased intake of vegetables, fruits, whole grains, and milk and a decrease in refined grains, fat, and sugar.
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15. Diet-Planning Guides USDA Food Guide Nutrient Density
Foods can be of high, medium or low nutrient density.
Must consider energy needs when choosing these foods
Discretionary KCalorie Allowance
Calculated by subtracting the amount of energy required to meet nutrient needs from the total energy allowance
Those with discretionary kcalories may eat additional servings, consume foods with slightly more fat or added sugar, or consume alcohol.
For weight loss, a person should avoid consuming discretionary kcalories.
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17. Diet-Planning Guides USDA Food Guide Serving Equivalents
Cups are used to measure servings of fruits, vegetables, and milk.
Ounces are used to measure servings of grains and meats.
Visualization with common objects can be used to estimate portion sizes*
Mixtures of Foods
Foods that fall into two or more groups
Examples are casseroles, soups, and sandwiches
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18. How much is that? 1 cup fruit/veg. = baseball
¼ c dried fruit = golf ball
3 oz. meat = deck of cards
2 tbs. PB = marshmallow
4 small cookies = 4 pokerchips
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19. Diet-Planning Guides USDA Food Guide Vegetarian Food Guide
Reliance on plant foods such as grains, vegetables, legumes, fruits, nuts and seeds
Similar food groups and servings sizes
Ethnic food choices fit into the food pyramid
Asian examples
Mediterranean examples
Mexican examples
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21. Diet-Planning Guides USDA Food Guide
My Pyramid – Steps to a Healthier You
The width of the bands represent the amount that should be consumed.
The pyramid can be individualized for each person.
Web site provides consumer education about making food choices
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23. Diet-Planning Guides
Exchange Lists help to achieve kcalorie control and moderation.
Foods are sorted by energy-nutrient content.
Originally developed for those with diabetes
Portion sizes vary within a group
Food groupings may not be logical
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24. Diet-Planning Guides Putting the Plan into Action
Choose the number of servings needed from each group.
Assign food groups to daily meals and snacks.
From Guidelines to Groceries - Processed foods have been treated thus changing their properties. Fortified foods have improved nutrition.
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25. Note: Eating less lets you eat more often.
Eating nutrient dense foods might let you do the same:
REM. discretionary kcal?
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27. From Guidelines to Groceries
Grains
Refined foods lose nutrients during processing.
Enriched foods have nutrients added back including iron, thiamin, riboflavin, niacin, and folate.
Whole-grain products are not refined. Examples include brown rice and oatmeal.
Fortified foods have nutrients added that were not part of the original food.
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30. From Guidelines to Groceries
Vegetables
Choose fresh vegetables often.
Dark green leafy and yellow-orange vegetables are important.
Good sources of vitamins, minerals, and fiber
Be careful to control added fat and salt.
Legumes
Variety is important
Economical
Low-fat, nutrient-rich and fiber-rich
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31. From Guidelines to Groceries
Fruit
Choose citrus and yellow-orange fruits.
Processed fruits are acceptable alternatives to fresh.
Provides vitamins, minerals, fibers and phytochemicals
Fruit juices lack fiber but are healthy beverages.
Watch energy intakes and fruit “drinks.”
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32. From Guidelines to Groceries
Meat, fish and poultry
Provides minerals, protein and B vitamins
Choose lean cuts.
Textured vegetable protein is a processed soybean protein and can be used in recipes.
Weighing can be used to determine portion sizes...time!!
Use low-fat cooking methods, and trim and drain fat to reduce fat intake.
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33. From Guidelines to Groceries
Milk
Dairy foods are often fortified with vitamins A and D.
Imitation foods that resemble other foods are nutritionally inferior.
Food substitutes are designed to replace other foods.
Many lower fat dairy products are available including fat-free, non-fat, skim, zero-fat, no-fat, low-fat, reduced-fat, and less-fat milk.
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34. Food Labels The Ingredient List Serving Sizes All ingredients listed
Descending order of predominance by weight
Serving Sizes
Facilitate comparisons among foods
Need to compare to quantity of food actually eaten
Do not necessarily match the USDA Food Guide
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35. Food Labels Nutrition Facts
Listed by quantity and percentage standards per serving, called Daily Values
kCalories listed as total kcalories and kcalories from fat
Fat listed by total fat, saturated fat, and trans fat
Cholesterol
Sodium
Carbohydrate listed by total carbohydrate, starch, sugars, and fiber
Protein
Vitamin A, vitamin C, iron, and calcium are listed in % DV only.
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37. Food Labels The Daily Values (DV)
Estimate of individual foods’ contribution to total diet
Based on 2000-kcalorie diet
Can also calculate personal daily values
Ease in comparing foods
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38. Food Labels Nutrient Claims
Must meet FDA definitions and include conditions of use
No implied claims
General terms include free, good source of, healthy, high, less, light or lite, low, more, and organic.
Energy terms include kcalorie-free, low kcalorie, and reduced calorie.
Fat and cholesterol terms include percent fat-free, fat-free, low fat, less fat, saturated fat-free, low saturated fat, less saturated fat, trans fat-free, cholesterol-free, low cholesterol, less cholesterol, extra lean, and lean.
Carbohydrate terms include high fiber and sugar-free.
Sodium terms include sodium-free and salt-free, low sodium, and very low sodium.
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39. Food Labels Health Claims
Reliable health claims on the FDA “A” list represent clear links between a nutrient and a disease or health-related condition.
“B” list health claims have supportive evidence but are not conclusive.
“C” list health claims have limited evidence and are not conclusive.
“D” list health claims have little scientific evidence to support the claim.
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40. Food Labels Structure-Function Claims Consumer Education
Claims made without FDA approval
Cannot make statements about diseases
Consumer Education
Government education programs
“Healthier US Initiative” Program
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41. Vegetarian Diets
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42. Vegetarian Diets
Health Benefits of Vegetarian Diets - Lifestyle practices are often different from omnivores
Healthy body weights are common due to high intakes of fiber and low intakes of fat.
Blood pressure is often lower due to lower body weights, low-fat and high-fiber diets, and plenty of fruits and vegetables.
Lower incidence of heart disease due to high-fiber diets, eating monounsaturated and polyunsaturated fats, and low intakes of dietary cholesterol
Inclusion of soy products like tofu and tempeh
Lower incidence of cancer due to high intakes of fruits and vegetables
Other diseases
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44. Vegetarian Diet Planning
Specific information for planning a vegetarian diet can be found at mypyramid.gov
Protein
Lacto-ovo-vegetarians consume animal-derived products and thus high-quality protein.
Meat replacements and textured vegetable protein can be used.
Iron - Iron-rich vegetables and fortified grain products consumed with foods that are high in vitamin C can help vegetarians meet iron needs.
Zinc - Consuming legumes, whole grains, and nuts can provide zinc to those who do not consume meat.
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45. Vegetarian Diet Planning
Calcium
Calcium is not an issue for the lactovegetarian.
Calcium-rich foods should be consumed.
Vitamin B12
Vegans may not receive enough B12 from the diet.
Consumption of fortified products or supplementation may be necessary.
Vitamin D can come from sunlight exposure or fortified foods.
Omega-3 Fatty Acids - Food sources include flaxseed, walnuts, soybeans, and their oils.
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46. Healthy Food Choices
A variety of food is the key to adequacy. Be careful of macrobiotic diets.
Meal patterns are changed.
Diet and other lifestyle habits need to be healthy.
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