Chapter 2: Guidelines for Designing a Healthy Diet

What Is A Healthy Diet? Follow 3 basic principles of healthy eating/sound dietary planning! Healthy does not have to be deprivation & misery. Variety Balance Moderation

Variety Eat many different foods (within a food group) Eat many different colors This will ensure sufficient intake of most nutrients Inclusion of phytochemicals, thought to block the process of cancer (T 2.1)

Balance Select foods from the SIX food groups Grains Milk & other dairy Meat or meat substitutes & beans Vegetables Fruits Oils & sweets

Moderation Control portion size Plan your daily intake to avoid over consumption of certain nutrients Avoid over indulging in foods high in sodium, fat & empty calories NO “good food” or “bad food”

Nutrient Density Comparison of vitamin & mineral content to number of kcals Empty calories provide many kcalories but few nutrients

Nutrient Density

Energy Density (T 2.2) Energy dense foods have many calories but do not weigh a lot Nuts, cookies, fried foods Low-energy-density foods have fewer calories for their weight & also contributes to satiety Foods with more water and dietary fiber Fruits, vegetables, oatmeal

Desirable State of Nutritional Health AVOID MALNUTRITION Intake meets body’s needs Body has a small surplus MD visit?

Undernutrition Intake is below body’s needs Stores used Health declines Clinical symptoms Skin, hair, nails, tongue, eyes Bruising, fatigue

Overnutrition Intake exceeds body’s needs Short term, few symptoms Long term, serious conditions Clinical symptoms Obesity CV DM HTN

The Food Guide Pyramid Translates science into practical terms Helps people meet the nutritional needs for macro and micro nutrients Provides a foundation for planning a diet

OLD Food Guide Pyramid

Using the Pyramid Choose low-fat options Include plant proteins several times a week Include dark green vegetable every day Include a vitamin C rich food every day Choose whole-grain products Include plant oils daily

Recommended Servings for Adults 2-3 servings from the milk, yogurt, & cheese group 2-3 servings from the meat & meat substitute group 3-5 servings from the vegetable group 2-4 servings from the fruit group 6-11 servings from the bread, cereals, rice, & pasta group

Number of Calories 18 tsp12 tsp6 tspTotal sugar Total fat 765Meat 2-3 Milk 432Fruit 543Veg 1196Bread 2800 kcal2200 kcal1600 kcalEnergy

The Dietary Guidelines General goals for nutrient intakes and diet composition Designed to promote adequate vitamin and mineral intake Reduce the risk of chronic diseases Intended for healthy children (>2 yrs) and adults

Standards For Food Labeling FDA developed the Daily Values using two standards Only used on food labels Allow for comparison shopping

DRVs for 2000 kcal Food ComponentDRV 2000 kcal Fat <65 g Sat. Fat < 20 g Protein 50 g Cholesterol < 300 mg CHO 300 g Fiber 25 g Sodium <2400 mg Potassium 3500 mg

Nutrition Servings

What’s on a Food Label? Product name Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight

What Food Requires a Label? Nearly all packaged foods and processed meat products Health claims Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary

Health Claims Allowed on Food Labels osteoporosis cancer cardiovascular disease hypertension neural tube defects tooth decay stroke use of “may” or “might”

Comparative & Absolute Nutrient Claims Sugar (free, no added) Calories (free, low) Fiber (high, food source, added) Fat (free, low, reduced) Cholesterol (free, low, reduced) Sodium (free, low, light)

Claims Fortified/enriched Healthy Light, lite Diet Good source Organic Natural

Ethnic Influences on the American Diet 25% of all restaurants in the U.S. have an ethnic theme Selection of healthy options Advantages and disadvantages

Ethnic Diets Native Americans Hispanic-Americans Northern European-Americans African-Americans Asian Americans Italian-Americans Jewish-Americans