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© 2011 Pearson Education, Inc.
2Designing a
Healthful Diet
© 2011 Pearson Education, Inc.
A Healthful Diet
• A healthful diet provides the proper combination of energy and nutrients
• A healthful diet is:• Adequate• Moderate• Balanced• Varied
© 2011 Pearson Education, Inc.
A Healthful Diet Is Adequate
• An adequate diet provides enough energy, nutrients, fiber, and vitamins to maintain a person’s health
• Undernutrition occurs if a person’s diet contains inadequate levels of several nutrients for a long period of time
© 2011 Pearson Education, Inc.
A Healthful Diet Is Moderate
• Moderation refers to eating any foods in moderate amounts—not too much and not too little
© 2011 Pearson Education, Inc.
A Healthful Diet Is Balanced
• A balanced diet contains the combinations of foods that provide the proper proportions of nutrients
© 2011 Pearson Education, Inc.
A Healthful Diet Is Varied
• Variety refers to eating many different foods from the different food groups on a regular basis
© 2011 Pearson Education, Inc.
Designing a Healthful Diet
• The tools for designing a healthful diet include:• Food labels• Dietary Guidelines for Americans• MyPyramid
© 2011 Pearson Education, Inc.
Food Labels
The FDA requires food labels on most products. These labels must include:1. A statement of identity2. Net contents of the package3. Ingredient list4. Manufacturer’s name and address 5. Nutrition information (Nutrition Facts Panel)
Reading Labels
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Nutrition Facts Panel
• Learn more about an individual food
• Compare one food with another
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Nutrition Facts Panel
1. Serving size and servings per container• Serving sizes are based on the amounts
people typically eat for each food
2. Calories and calories from fat per serving• This information can be used to determine if a
product is relatively high in fat
© 2011 Pearson Education, Inc.
Nutrition Facts Panel
3. List of nutrients• Fat (total, saturated, trans)• Cholesterol• Sodium• Fiber• Some vitamins and minerals
© 2011 Pearson Education, Inc.
Nutrition Facts Panel
4. Percent Daily Values (%DVs)• How much a serving of food contributes to
your overall intake of the listed nutrients• Compare %DV between foods for nutrients• Less than 5% DV of a nutrient is considered low • More than 20% DV of a nutrient is considered high
© 2011 Pearson Education, Inc.
Nutrition Facts Panel
5. Footnote • %DV is based on a 2,000-calorie diet • Table illustrates the difference between a
2,000-calorie and 2,500-calorie diet• May not be present on all food labels
ABC Video Food Labels and Portion Size
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Nutrition Facts Panel
• Nutrient and health claims • Must meet FDA-approved definitions • Example: “low in sodium” indicates that the
particular food contains 140 mg or less of sodium per serving
• Structure–function claims • Made without FDA approval, proof, or
guarantees that any benefits are true • Example: “Improves memory”
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Dietary Guidelines
• Dietary Guidelines for Americans• Developed by the U.S. Departments of
Agriculture and Health and Human Services• General advice for healthful diet and lifestyle• Updated every 5 years• Most recent update was in 2005
© 2011 Pearson Education, Inc.
Adequate Nutrients Within Calorie Needs• Key Recommendations• Consume a variety of nutrient-dense foods• Choose foods that are limited in saturated and
trans fats, cholesterol, added sugars, salt, and alcohol
• Balanced eating patterns• USDA Food Guide (MyPyramid) • DASH eating plan
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Weight Management
• Overweight or obesity increases the risk for many chronic diseases: • Heart disease, diabetes, stroke, some cancers
• Key recommendations:• Maintain body weight within healthful range by
balancing calories from foods and beverages with calories expended
• Prevent weight gain—make small decreases in calorie intake and increase physical activity
© 2011 Pearson Education, Inc.
Physical Activity
• Key recommendations:• Regular physical activities promote health,
psychological well-being, and healthful weight• Physical fitness includes cardiovascular
conditioning, stretching exercises for flexibility, and resistance exercise
• 30 minutes daily minimum of moderate activity most days of the week
• 60–90 min./day on most days of the week to prevent weight gain or promote weight loss
© 2011 Pearson Education, Inc.
Food Groups to Encourage
• A variety of fruits and vegetables• Key nutrients: vitamin A, vitamin C, folate, and
potassium• Sufficient amounts of fruits and vegetables
each day while staying within energy needs• Choose a variety from five vegetable subgroups
• 3 or more ounces/day of whole-grain foods• 3 cups/day of low-fat or fat-free milk or
equivalent
© 2011 Pearson Education, Inc.
Fats
• Essential fatty acids and fat-soluble vitamins• Energy dense• Diets high in saturated fats, trans fats, and
cholesterol increase risk for heart disease• Key recommendations:• Less than 10% of calories from saturated fat• Less than 300 mg/day of cholesterol• Trans fats should be as low as possible• Total fats: 20–30% of total calories (lean protein
sources)
© 2011 Pearson Education, Inc.
Carbohydrates
• Important source of energy and essential nutrients
• Key recommendations: • Choose fiber-rich fruits, vegetables, whole
grains• Prepare foods with little added sugar• Limit intake of foods high in sugar and starch• Reduce the risk of dental caries (cavities):
Practice good oral hygiene Eat foods high in sugar and starch less frequently
© 2011 Pearson Education, Inc.
Sodium and Potassium
• Essential for health in appropriate amounts• Potassium is linked to healthful blood pressure• Excess sodium consumption: • Linked to high blood pressure in some people• Can cause loss of calcium from bones
• Key recommendations:• Consume less than 2,300 mg/day sodium (1 tsp. salt)• Choose and prepare foods with little salt • Consume potassium-rich foods (fruits, vegetables)
© 2011 Pearson Education, Inc.
Alcoholic Beverages
• Alcohol provides energy, but not nutrients • Depresses the nervous system• Toxic to the liver and other body cells• Excess can lead to health and social problems
© 2011 Pearson Education, Inc.
Alcoholic Beverages
• Key recommendations:• Drink sensibly and in moderation
Moderation: 1 drink for women, 2 for men per day
• People who should not drink alcohol include: Women of child-bearing age who may become
pregnant Pregnant or lactating women, children, adolescents Persons on medications that can interact with
alcohol People who are engaging in activities that require
attention, skill, or coordination
© 2011 Pearson Education, Inc.
Food Safety
• Healthful diet is safe from food-borne illness • Important tips:• Store and cook foods at the proper
temperatures• Avoid unpasteurized juices and milk, raw or
undercooked meats and shellfish• Wash hands and cooking surfaces before
cooking and after handling raw meats, shellfish, and eggs
© 2011 Pearson Education, Inc.
USDA Food Guide: MyPyramid
• MyPyramid is used to plan a healthful diet• Conceptual framework for the types and
amounts of foods that make up a healthful diet • Will change as more is learned about nutrition• Based on the 2005 Dietary Guidelines for
Americans and the Dietary Reference Intakes• Personalized guide accessible on the Internet
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
MyPyramid
MyPyramid is intended to help Americans • Eat in moderation• Eat a variety of foods• Consume the right proportion of each
recommended food group• Personalize their eating plan• Increase their physical activity• Set goals for gradually improving their food
choices and lifestyle
© 2011 Pearson Education, Inc.
MyPyramid
Six food groups:1. Grains
2. Vegetables
3. Fruits
4. Oils
5. Milk
6. Meat
© 2011 Pearson Education, Inc.
MyPyramid: Grains
• “Make half your grains whole”• Eat at least 3 ounces of whole-grain breads,
cereal, crackers, rice, or pasta each day• Foods in this group provide fiber-rich
carbohydrates and are good sources of the nutrients riboflavin, thiamin, niacin, iron, folate, zinc, protein, and magnesium
ABC Video Whole Grains
© 2011 Pearson Education, Inc.
MyPyramid: Vegetables and Fruits
• “Vary your veggies”• Eat more dark green and orange vegetables
and more dry beans and peas
• “Focus on fruits”• Go easy on fruit juices
• Fruits and vegetables are good sources of carbohydrates, fiber, vitamins A and C, folate, potassium, and magnesium
© 2011 Pearson Education, Inc.
MyPyramid: Vegetables and Fruits
• Phytochemicals• Naturally occurring plant chemicals such as
pigments that enhance health• Work together in whole foods in a unique way
to provide health benefits• Found in soy, garlic, onions, teas, coffee• Scientific study of phytochemicals is new• May reduce risks for chronic diseases (cancer
and cardiovascular disease)
© 2011 Pearson Education, Inc.
MyPyramid: Oils
• “Know your fats”• Encourage selection of health-promoting forms
of fats: fat from fish, nuts, and vegetable oils• Sources of vitamin E and essential fatty acids• Limit solid fats: butter, stick margarine,
shortening, lard, and visible fat on meat
© 2011 Pearson Education, Inc.
MyPyramid: Milk
• “Get your calcium-rich foods”• Suggest low-fat or fat-free dairy products• People who cannot consume dairy can choose lower-
lactose or lactose-free dairy products or other calcium sources: • Calcium-fortified juices; soy and rice beverages
• Dairy foods are good sources of calcium, phosphorus, riboflavin, protein, vitamin B12
• Many are fortified with vitamins A and D
© 2011 Pearson Education, Inc.
MyPyramid: Meat and Beans
• “Go lean on protein”• Include meat, poultry, fish, dry beans, eggs, nuts • Encourage low-fat or lean meats and poultry• Cooking methods: baking, broiling, grilling
• Good sources of protein, phosphorus, vitamins B6 and B12, magnesium, iron, zinc, niacin, riboflavin, and thiamin
• Legumes: good sources of fiber and vitamins (vegetables), proteins and minerals (meats)
© 2011 Pearson Education, Inc.
MyPyramid: Discretionary Calories
• New concept• Represent the extra energy a person can
consume after he or she has met all essential needs by consuming nutrient-dense foods
• Depends upon age, gender, physical activity• Foods that use discretionary calories:
fats: butter, salad dressing, mayonnaise, gravy high-sugar foods: candies, desserts, soft drinks
© 2011 Pearson Education, Inc.
MyPyramid: How Much of Each Food?
• The number of servings for each section of the pyramid is based on the recommended calorie level
• Ounce-equivalent is used to define a serving size for the grains and meats and beans sections
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
MyPyramid: Serving Sizes
• What is considered a serving size?Grains (1 ounce-equivalent) • 1 slice of bread• 1 cup ready-to-eat cereal• 1/2 cup cooked rice, pasta, or cereal
Vegetables (1 cup-equivalent)• 2 cups raw leafy vegetable (spinach)• 1 cup chopped raw or cooked vegetable (broccoli)
© 2011 Pearson Education, Inc.
MyPyramid: Serving Sizes
• What is considered a serving size?
Meats (1 ounce-equivalent) • 3-oz. meat is 3 oz-equivalents• 1 egg, 1 tablespoon peanut butter, and 1/4 cup
cooked dry beans are 1 oz-equivalents in the meat and beans group
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
MyPyramid: Serving Sizes
• There is no national standardized definition for a serving size of any food
• Serving size may differ from food labels• Check the Nutrition Facts Panel for the
serving sizes of packaged foods
© 2011 Pearson Education, Inc.
Alternate Food Guide Pyramids
• Variations of MyPyramid not yet developed for diverse populations
• Adaptations of previous versions of USDA Food Guide Pyramid: • Athletes—emphasized fluid replacement• Children and adults over age 70• Mediterranean Diet Pyramid• Ethnic and cultural variations
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
Eating Out on a Healthful Diet
• Eating in restaurants often involves:• High-calorie, high-fat, and high-sodium foods• Large portion sizes
• A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!
• Educated consumers can make wise meal choices while dining out
ABC Video Fast-Food Trends
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
© 2011 Pearson Education, Inc.
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