Chapter 2: Healthy Diets

Healthy Diets Making healthy food choices can be hard! Abundance of processed foods. Processed Food – Altered from its raw form. Processed foods are often found in cans or boxes and may contain added ingredients. Healthy Diet – A diet that promotes health and reduces risk of chronic disease

All Healthy Diets Have: A Variety of foods Balance across food groups Adequate amounts of calories and nutrients Moderation – Not overindulging in any one type of food or in any potentially harmful foods such as fat, sugar, and salt “Any time a food group is eliminated, it is important to understand the role that group plays nutritionally and to devise a plan to meet those nutritional needs.” – p. 24

Healthy Diets are high in nutritionally dense foods and allow for some energy dense foods. Nutrition Density – The amount of nutrients supplied by a food in relation to the calories in that food. Energy Density – The amount of calories (energy) in a food compared to its weight. Some Energy Dense foods are healthy (like nuts), but many are not (cookies, chips, etc.)

Which meal will delay the return of hunger the longest? Why?

The Energy Density of a food is determined by its water, fiber, and fat content ↑ Water and ↑ Fiber = ↓ Energy Density ↑ Fat Content = ↑ Energy Density ↑ Energy Density = ↓ Nutrient Density

If the Dietary goals shown in the darker shade of blue are met, what effect will this have on meeting the remaining goals?

Dietary Guidelines for Americans (DGAs) National health guidelines that provide information and advice on having a healthy diet. Updated every 5 years since 1980 The most recent guidelines from 2010 stress Physical activity Calorie balance Eating more nutrient-dense foods Limiting fat, sugar, and sodium Increasing fiber

Food Labeling To assist people in making nutritious food purchases Passed in 1990, the Nutrition Labeling and Education Act (NLEA) gave the FDA the authority to require nutrition labels on food sold in the United States Food labels must include a Nutrition Facts Panel Serving size, number of servings, calories per serving, dietary fat (total, saturated, trans), cholesterol, sodium, carbohydrates (total, fiber, sugar), protein, certain vitamins and minerals.

Also found on a food label… The name of the product The amount of product in the package Manufacturer’s name and address All ingredients (in order from greatest amount to smallest amount)

Claims on Food Labels Nutrient Claims – Claims on food packages to indicate a possibly beneficial level of a nutrient (e.g., high fiber, low fat) Health Claims – Claim on a food or supplement indicating a link between the food and a reduction in the risk of a disease. (e.g. “A diet low in cholesterol may reduce the risk of heart disease.”) Structure/Function Claims – Claim that a food or supplement might affect the human body’s structure or function (e.g., calcium builds strong bones)