1. Chapter 2
Healthy Diet

2. Objectives – Chapter 2
Identify the primary characteristics of a healthy diet
Define nutrient and energy density and describe why it is necessary to consider these factors when making food selections
Identify the key excesses and inadequacies of the current average American diet
List the core recommendations of the Dietary Guidelines for Americans and discuss the significant changes that have occurred in the dietary recommendations to Americans over time
Describe how the USDA’s MyPlate and the associated My Daily Food Plan can be used to design a healthy diet
Explain what characteristics of a healthy diet are common throughout the world
Identify the information that is required on food labels, and describe how this information can be used to select healthier foods
Identify the types of claims that can be made on food labels and discuss how their use is regulated by the FDA

3. For most people, eating is so habitual that they give hardly any thought to the food they choose to eat.
But food you select can have a profound effect on the quality, or even the length of your life.
The effects of your habits accumulate over years and can seriously impair the quality of your life.

4. You can enjoy the best possible healthy life if you learn now to nourish yourself optimally
Fortunately, that is not a complicated matter
The government and many major health organizations have devised dietary guidelines & tools to help you

5. • The biggest misconception about planning a healthful diet is believing that some foods are
good & some bad
• The overall diet is what counts
A diet consists of nothing but carrot sticks is just as harmful as one made up of only candy bars.

6. The trick is choosing a healthful balance of foods
The ideal diet contains primarily foods that supply adequate
Nutrients
Fibers
Calories
Without an excess of
Fat
Sugar
Sodium or
Alcohol

7. The ABC’s of Eating For Health
When you plan a diet for yourself try to make sure it has the following five characteristics:
Adequacy- Provides enough essential nutrients
Balance- Calcium & Iron
Calorie Control
Moderation- No excess fat, sugar, salt etc.
Variety

8. Healthy Diets Common Qualities Variety of foods
Balanced across food groups and macronutrients
Adequate amounts to promote health
Moderation and not overindulging

9. The ABCs of Eating for Health
Nutrient dense:
refers to a food that supplies large amounts of nutrients relative to the number of calories it contains.
The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is.

10. Nutrient Density

11. Nutrient Dense

12. Nutrient-Dense Versus Energy-Dense Foods

14. American Diet Too many calories and too much: Too few:
fat,
added sugars,
refined grains, and
sodium
Too few:
vegetables,
fruits,
whole grains, and
fat-free or low-fat milk and milk products

17. The important thing to remember is that you can enjoy all foods as part of a healthy diet as long as you do not over do on:
Fat
Added sugar
Salt and
Alcohol

18. Dietary Guidelines for Americans (DGA)

19. Updated every 5 years by the US Department of Agriculture (USDA) and US Department of Health and Human Services (HHS)
Based on the latest science-based information about nutrition and health
Core of federal food and nutrition education programs

20. The guidelines provide advice on how to eat healthfully and reduce the risk of chronic disease.
The most recent guidelines stress the importance of the consumption of nutrient-dense foods and balancing calorie intake with the amount expended throughout the day in physical activity.
They suggest consuming more:
fruits,
vegetables,
whole grains,
fish,
seafood,
beans,
nuts and seeds, and
fat-free and low-fat dairy products.

21. The guidelines recommend getting no more than 15 percent of one’s daily calories from:
solid fats and
added sugars (SoFAS) and
eating fewer foods with refined grains and
less sodium

22. Key Messages from the Dietary Guidelines for Americans

23. Key Messages from the Dietary Guidelines for Americans

24. Key Messages from the Dietary Guidelines for Americans

25. Key Messages from the Dietary Guidelines for Americans

26. Key Messages from the Dietary Guidelines for Americans

27. Key Messages from the Dietary Guidelines for Americans

28. Key Messages from the Dietary Guidelines for Americans

29. Key Messages from the Dietary Guidelines for Americans

30. Key Messages from the Dietary Guidelines for Americans

31. Food Advice in Action
To put the food advice from the Dietary Guidelines into action, the USDA—the agency that regulates farming and food production—updates tools to make it easier for people to consolidate dietary advice when choosing meals.
These tools began in the 1940s with the Basic 7, which became the Basic 4.

32. The USDA updates tools to implement dietary advice

33. The USDA updates tools to implement dietary advice

34. MyPlate
The Original Food Guide Pyramid was released from the U.S. Department of Agriculture (USDA) in 1992.
It was remodeled and released as MyPyramid in and as
MyPlate in 2011.
It is a model for healthy eating for children, teenagers, adults, and the elderly.

35. Choose MyPlate

36. To help people make smart food choices, the U. S
To help people make smart food choices, the U.S. Department of Agriculture (USDA) has designed an easy- to-follow symbol: MyPlate.

37. Using MyPlate to meet nutrient needs
Grains, fruits, vegetables, and dairy groups serve as the foundation of a healthful diet
Supply vitamins, minerals, and fiber
Protein selections should be chosen wisely
Include lean meats, skinless poultry, fish, and dry beans
A small amount of oil is needed for vitamin E and essential fats

40. Serving & Portion Serving:
is a standard amount of food used as a reference
Portion:
is the amount of food you choose to eat & it may vary from meal to meal

41. Serving sizes One Serving of: Grains/Cereals 1 oz
Fruit/Vegetables ½ Cup
Drink oz cup
Meat oz

42. Visual
1 baked potato = fist 1 ounce of chips or pretzels = 2 handfuls 1 ounce of nuts = thumb 1serving of fat (margarine) = thumb 3 ounces of meat (one serving) = palm 1 serving of vegetable = 1 handful

43. Color Your Plate for Health with a Variety of Fruits and Vegetables
Color your plate with health-protective foods
At least 3 differently colored fruits/ vegetables per day
Be adventurous: select from as wide a variety of fruits and vegetables as possible
Make it easy on yourself

44. The Nutrition Labeling & Education Act
In 1990, congress passed an important legislation known as:
The Nutrition Labeling & Education Act
That brought Sweeping changes in the way foods are labeled in U.S
By May 1994, food manufacturers had to re-label all foods
law ensures that food companies provide the kind of nutrition information that best allowed people to select foods

45. Food Labels
Label is one of the most important tools you can use to eat healthfully
By law, all labels must contain:
Product name
Manufacturer’s name and address
Uniform serving size
Amount in the package
Ingredients in descending order by weight
Nutrient components
Percent Daily Value

46. Food Labels By law, all labels must contain:
Nutrition Facts panel: a detailed breakdown of the nutritional content of a serving of a food that must appear on virtually all packaged foods sold in the United States
All food labels are required to bear an ingredients list.
Ingredients list: a listing of the ingredients in a food, with items listed in descending order of predominance by weight.

49. Ingredient List

50. Girl Scout Cookies

51. Using the Food Label Calculate the Percentage of Calories from Fat
12 g of fat
12 g fat * 9 kcal/g = 108 kcal
108 kcal / 360 total kcal = x 100 = 30% calories from fat
Percentage of calories from carbohydrates = 54%
Percentage of calories from proteins = 14%

52. Minute Maid Fruit Punch

53. Daily Value Daily Values: is based on 2000 calories
Designed for food lebels
use for comparison
The % Daily Values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthful diet

54. Food Labels Nutrient content claims: claims such as: “low-fat”
“low-calorie”
“good source”
1. Low Calorie- 40 calories or fewer
2. Reduced or less-25% lower than “regular”
3. Lean- Less than 10g of fat
4. Extra Lean- Less than 5g of fat
5. Good Source-10 to 19% of the DV
6. High in – 20% or more of the DV

56. Claims Made on Foods and Supplements

57. Food Labels Health claim: -Calcium and reduced risk of osteoporosis
A statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer.
Manufacturers must adhere to strict government guidelines when making such claims.
-Calcium and reduced risk of osteoporosis
-Sodium and reduced risk of hypertension
-Sugar Alcohols and reduced risk of tooth decay
-Soluble fiber and reduced risk of heart disease