Upload
litzy-swales
View
214
Download
1
Tags:
Embed Size (px)
Citation preview
Basis of a Healthy Basis of a Healthy DietDiet
How do we make good How do we make good choices?choices?
Practical Steps to TakePractical Steps to Take
Consume a variety of foodsConsume a variety of foods Don’t over-consume any one foodDon’t over-consume any one food ModerationModeration Nutrient density- ratio of nutrient Nutrient density- ratio of nutrient
needs met by food to energy needsneeds met by food to energy needs Energy density– energy Energy density– energy
content/weight of foodcontent/weight of food
States of Nutritional HealthStates of Nutritional Health
Balanced NutritionBalanced Nutrition Under nutritionUnder nutrition OvernutritionOvernutrition
Measuring Nutritional StatusMeasuring Nutritional Status
Anthorpmetic measuresAnthorpmetic measures– HeightHeight– WeightWeight– Per cent body fatPer cent body fat
Food Diary Food Diary
Caloric and Nutritional Caloric and Nutritional DensityDensity
Caloric (energy) density- the kcal content Caloric (energy) density- the kcal content provided per gram of food weightprovided per gram of food weight– High: fried foods, sweetsHigh: fried foods, sweets– Low: many fruits and vegetablesLow: many fruits and vegetables– Calculate by: kcal of food/weight of food in gCalculate by: kcal of food/weight of food in g
Nutritional density- ratio derived by dividing a Nutritional density- ratio derived by dividing a food’s contribution to nutrient needs by its food’s contribution to nutrient needs by its contribution to energy needscontribution to energy needs– High: milkHigh: milk– Low: sodaLow: soda– Calculate by: (kcal of food/weight of food in g) x Calculate by: (kcal of food/weight of food in g) x
% Daily value of vitamin/mineral% Daily value of vitamin/mineral
Measures of Nutritional Measures of Nutritional NeedsNeeds
Measures set based on nutrition Measures set based on nutrition researchresearch– These are averagesThese are averages
Dietary reference intakes (DRIs) set by Dietary reference intakes (DRIs) set by the Food and Nutrition Board of the the Food and Nutrition Board of the National Academy of Sciences:National Academy of Sciences:– Estimated Average Requirements (EARs)Estimated Average Requirements (EARs)– Recommended Daily Allowances (RDAs)Recommended Daily Allowances (RDAs)– Adequate Intakes (AIs)Adequate Intakes (AIs)– Tolerable Upper Intake Levels (ULs)Tolerable Upper Intake Levels (ULs)
Estimated Average Estimated Average RequirementsRequirements
Estimates which meet the needs of Estimates which meet the needs of 50% of the individuals of a specific 50% of the individuals of a specific age and genderage and gender
Based on a physiological marker Based on a physiological marker such as the activity of a specific such as the activity of a specific enzyme or the maintenance of enzyme or the maintenance of healthy cell functionhealthy cell function
Recommended Dietary Recommended Dietary AllowancesAllowances
RDAs are averages of the required RDAs are averages of the required nutrient intakes which will meet the nutrient intakes which will meet the needs of 97 to 98% of the needs of 97 to 98% of the individuals in a specific gender, age individuals in a specific gender, age groupgroup
RDA = EAR X 1.2RDA = EAR X 1.2
Adequate IntakesAdequate Intakes
When there is not enough When there is not enough information available to set EARs and information available to set EARs and RDAs then this measure is usedRDAs then this measure is used
Based on observed or experimental Based on observed or experimental informationinformation
EERs and ULsEERs and ULs
Estimated Energy Requirements are Estimated Energy Requirements are rough estimates of energy needsrough estimates of energy needs
Energy needs depend on level of Energy needs depend on level of activityactivity
Tolerable Upper Intake Levels are Tolerable Upper Intake Levels are estimates of the maximal amount of a estimates of the maximal amount of a specific nutrient that should be specific nutrient that should be ingested in a day. ingested in a day.
Amounts greater than ULs may cause Amounts greater than ULs may cause health problemshealth problems
Use of these measuresUse of these measures
All of these measures are intended to All of these measures are intended to be guidelines for planning a healthy be guidelines for planning a healthy dietdiet
They are meant to be used in They are meant to be used in conjunction with other information conjunction with other information such as age, gender, level of physical such as age, gender, level of physical activity, general health etcactivity, general health etc
The Food PyramidThe Food Pyramid
Designed for a quick way to assess Designed for a quick way to assess food intakefood intake
Consists of 6 groupsConsists of 6 groups– Breads, cereal, rice, pasta (6-11 servings)Breads, cereal, rice, pasta (6-11 servings)– Fruits (2-4 servings)Fruits (2-4 servings)– Vegetables (3-5 servings)Vegetables (3-5 servings)– Milk, yogurt, cheese (2-3 servings)Milk, yogurt, cheese (2-3 servings)– Meat (2-3 servings)Meat (2-3 servings)– Fats and sweetsFats and sweets
The Food PyramidThe Food Pyramid
Menu planning with the Food PyramidMenu planning with the Food Pyramid– Does not apply to infants under 2 yearsDoes not apply to infants under 2 years– No one food is essential to good nutrition. No one food is essential to good nutrition.
Each food is deficient in at least one nutrient.Each food is deficient in at least one nutrient.– No one food group provides ass essential No one food group provides ass essential
nutrients in adequate amounts.nutrients in adequate amounts.– Variety of using different groups and Variety of using different groups and
different foods in each group is essential for different foods in each group is essential for nutrition.nutrition.
– Foods within each group can vary widely in Foods within each group can vary widely in nutrient and energy content.nutrient and energy content.
Food LabelsFood Labels
The FDA requires most food items The FDA requires most food items must now be labeled with nutritional must now be labeled with nutritional infoinfo– Exceptions: fresh meat, fresh produceExceptions: fresh meat, fresh produce
Usually based on a 2000 kcal/day dietUsually based on a 2000 kcal/day diet Serving size info must be consistent Serving size info must be consistent
among foods of the same kindamong foods of the same kind Ingredients are listed in descending Ingredients are listed in descending
order by weightorder by weight
Food LabelingFood Labeling There are very specific guidelines required There are very specific guidelines required
in the labeling of foodin the labeling of food Using the text book and the labels on the Using the text book and the labels on the
foods provided foods provided – Detremine what specific information can be Detremine what specific information can be
found on the labelsfound on the labels– How could that information be used in helping How could that information be used in helping
to plan mealsto plan meals– What possible pit falls are there in the What possible pit falls are there in the
lableling?lableling?– Rank from highest to lowest foods that are Rank from highest to lowest foods that are
most energy dense. Then do the same for the most energy dense. Then do the same for the foods that are most nutrient densefoods that are most nutrient dense