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Chapter 2 Chapter 2 Planning a Healthy DietPlanning a Healthy Diet
Chapter OutlineChapter Outline
Diet planning principlesDiet planning principles Food Guides Food Guides
Using MyPlateUsing MyPlate Exchange listsExchange lists Food labelsFood labels
Nutrient ClaimsNutrient Claims
Diet-Planning Principles (6)Diet-Planning Principles (6)
1.1. AdequacyAdequacy
2.2. BalanceBalance
3.3. VarietyVariety
4.4. Nutrient density Nutrient density
5.5. Kcal/energy controlKcal/energy control
6.6. ModerationModeration
Diet-Planning Principles (6)Diet-Planning Principles (6)
AdequacyAdequacy diet that provides enough energy and diet that provides enough energy and
nutrients to meet the needs of healthy nutrients to meet the needs of healthy peoplepeople
Diet-Planning Principles (6)Diet-Planning Principles (6)
BalanceBalance Diet that provides enough, but not too Diet that provides enough, but not too
much of each type of foodmuch of each type of food• Don’t want overeating of one food type to Don’t want overeating of one food type to
“crowd” out intake of other nutrients….“crowd” out intake of other nutrients….
Diet-Planning Principles (6)Diet-Planning Principles (6)
VarietyVariety Diet that includes a wide selection of Diet that includes a wide selection of
foods within each food groupfoods within each food group• Eat a variety of fruits, not just orangesEat a variety of fruits, not just oranges
Diet-Planning Principles (6)Diet-Planning Principles (6)
Nutrient DensityNutrient Density Select foods that provide the most Select foods that provide the most
nutrients for the least number of calories nutrients for the least number of calories (nutrient dense foods)(nutrient dense foods)• FF vs. baked potato……FF vs. baked potato……• Other examples ??Other examples ??
Diet-Planning Principles (6)Diet-Planning Principles (6)
Kcal ControlKcal Control Intake that meets nutritional needs Intake that meets nutritional needs
without excess kcal intakewithout excess kcal intake
Diet-Planning Principles (6)Diet-Planning Principles (6)
ModerationModeration Diet that limits the intake of foods high Diet that limits the intake of foods high
in:in:• Added sugarsAdded sugars• SaltSalt• Saturated and trans fatsSaturated and trans fats• CholesterolCholesterol• AlcoholAlcohol
Diet-Planning Principles (6)Diet-Planning Principles (6)
1.1. AdequacyAdequacy
2.2. BalanceBalance
3.3. VarietyVariety
4.4. Nutrient density Nutrient density
5.5. Kcal/energy controlKcal/energy control
6.6. ModerationModeration
Dietary Guidelines for Americans Dietary Guidelines for Americans (2010)(2010)
KEY RECOMMENDATIONS
Maintain calorie balance over time to achieve Maintain calorie balance over time to achieve and sustain a healthy weight. and sustain a healthy weight.
Focus on consuming nutrient-dense foods Focus on consuming nutrient-dense foods and beverages and beverages
Foods to increase Foods to increase
Fruits and vegetables – eat a varietyFruits and vegetables – eat a variety Whole grainsWhole grains Variety of proteinsVariety of proteins SeafoodSeafood Foods that provide more potassium, Foods that provide more potassium,
dietary fiber, calcium, and vitamin D dietary fiber, calcium, and vitamin D
Reduce intake of:Reduce intake of:
Salt (sodium) Salt (sodium)
Saturated fats, trans fats, solid fatsSaturated fats, trans fats, solid fats
CholesterolCholesterol
Refined grains (replace with whole grains)Refined grains (replace with whole grains)
AlcoholAlcohol
Diet Planning GuidesDiet Planning Guides
Food Group Plans• Foods within each food group provide similar nutrients
and are from similar food sources• Plan recommends the amount of food to be eaten in
each food group.
Food Group Plans include: USDA Food Guide (MyPlate) DASH diet
“New” Food Pyramid
Food Pyramid Food Pyramid My Plate My Plate (6/11)(6/11)
USDA Food GuideUSDA Food Guide
Assigns foods to 5 (6?) major food groups Recommends daily intake levels from
each group Recommendations vary depending on caloric
needs Recommends weekly intake goals for
several food groups.
My Plate - GrainsMy Plate - Grains
5-8 ounces bread, pasta, cereal, rice5-8 ounces bread, pasta, cereal, rice Half should be from whole grainsHalf should be from whole grains
1 slice of bread1 slice of bread ½ English muffin, bun½ English muffin, bun ½ cup cooked rice, pasta, cereal½ cup cooked rice, pasta, cereal 1 ounce dry cereal1 ounce dry cereal
Fruits and VegetablesFruits and Vegetables
Make half your plate fruits and vegetable!Make half your plate fruits and vegetable!
My Plate - VegetablesMy Plate - Vegetables
2-3 cups vegetables2-3 cups vegetables Choose a variety from all 5 subgroups weekly
(see next slide) 1 cup cooked or raw vegetables1 cup cooked or raw vegetables 2 cups leafy vegetables (raw)2 cups leafy vegetables (raw) ¾ cup vegetable juice¾ cup vegetable juice
Eat a Variety of VegetablesEat a Variety of Vegetables
Vegetable subgroups1. Dark green – broccoli and dark greens
2. Red, orange, yellow – carrots, peppers, winter squash, sweet potatoes
3. Legumes – black beans, kidney beans, soybeans, navy beans….
4. Starchy – corn, peas, potatoes, lima beans
5. Other – green beans, brussel sprouts, mushrooms, tomatoes, vegetable juices…
My Plate - FruitsMy Plate - Fruits
1 – 1 ½ cups of fruit1 – 1 ½ cups of fruitConsume a variety of fruits
No more than 1/3 from juices 1 orange, apple, banana (all medium size)1 orange, apple, banana (all medium size) ½ grapefruit½ grapefruit ½ cup canned fruit or berries½ cup canned fruit or berries 3/4 cup fruit juice3/4 cup fruit juice
My Plate - DairyMy Plate - Dairy
3 cups/serving dairy3 cups/serving dairy
Choose low/no-fat options • 1 cup milk
80 kcal, skim 100 kcal, 1% milk 159 kcal, whole milk
• 1 cup yogurt • 1 ½ ounces cheese (170 kcal for cheddar)• Calcium enriched soy milk
Food Plate - ProteinsFood Plate - Proteins
5-6 ½ ounces meat and meat alternatives5-6 ½ ounces meat and meat alternatives Meat, poultry, fish, eggs, seeds, nuts, Meat, poultry, fish, eggs, seeds, nuts,
legumes – ounce equivalentslegumes – ounce equivalents• ½ ounce nuts½ ounce nuts
• 1 egg1 egg
• 1/4 cup cooked legumes = 1 ounce1/4 cup cooked legumes = 1 ounce
• 1 tablespoon pb1 tablespoon pb
My Plate - OilsMy Plate - Oils
Oils – 5-7 teaspoons per day Oils – 5-7 teaspoons per day Olive oilOlive oil Canola oilCanola oil Corn oilCorn oil Vegetable oilVegetable oil
My Plate – Empty CaloriesMy Plate – Empty Calories
Fats and sugars – eat sparinglyFats and sugars – eat sparingly Butter, margarineButter, margarine Cream, sour cream, cream cheese, mayo.Cream, sour cream, cream cheese, mayo. Candy, soda, sugar, honey….Candy, soda, sugar, honey…. Sports drinks, energy drinksSports drinks, energy drinks
My PlateMy Plate
StrengthsStrengths::
DrawbacksDrawbacks::
Putting the Plan into Putting the Plan into ActionAction
Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning
Other RecommendationsOther Recommendations
Physical ActivityPhysical Activity Adults should do at least 2 hours and 30 Adults should do at least 2 hours and 30
minutes each week of aerobic physical activity minutes each week of aerobic physical activity at a moderate levelat a moderate level
OROR 1 hour and 15 minutes each week of aerobic 1 hour and 15 minutes each week of aerobic
physical activity at a vigorous level. physical activity at a vigorous level.
Exchange ListsExchange Lists
Foods are grouped by proportion of carb, fat, protein Carbohydrate exchange lists
• Starches, fruits, vegetables, milk, sweets Fat group
• Butter, oil, bacon, olives, nuts Meat and meat substitutes group
• 1 ounce = 1 exchange
Exchange ListsExchange Lists
Allowed a certain number of “exchanges” from each group each day, e.g.
9 starch exchanges 4 vegetable 3 fruit 2 milk 6 lean meat 5 fat (do not need to know details
of this slide)
Exchange ListsExchange Lists
Used by diabetics, Weight Watcher style diets…
Strengths: kcal control, moderation, adequacy, balance
Drawbacks: Can be complicated at first 1 exchange may not = 1 serving
Food LabelsFood Labels
Ingredient list Listed by weight in product (most to least)
Serving size Set by gov’t for each food type Not the same as Food Pyramid serving
Food LabelsFood Labels
Nutritional content compared to Daily Values Daily Values are estimates of the needs of
200 kcal per day consumer, see page 56
Not the same as RDA – why?
Food LabelsFood Labels
Specific nutrition facts Kcal/serving Kcal from fat Total fat, grams and % Daily Value (DV)
• Grams saturated fat, % DV• Grams trans fats – added 2006
Cholesterol (mg and % DV) Sodium (mg and % DV)
Food LabelsFood Labels
Nutrition Facts, cont’d Total grams carbohydrate
• Grams sugar• Grams and % DV: fiber
Grams protein % DV:
• Vitamin A• Vitamin C• Iron• Calcium
Food LabelsFood Labels
“Health” claims allowed on food labels are regulated by the FDA
Law changed in 2003 to allow more health claims Much more confusing now Now health claims with limited evidence can now be
put on labels with a “disclaimer”/explanation.
Food LabelsFood Labels
Food LabelsFood Labels
“Structure-function” claims do not require FDA approval Cannot mention a disease or symptom
Limited regulation of claims on dietary supplements (since 1994)
Food LabelsFood Labels
“May reduce the risk of heart disease.” A “health” claim Regulated and needs FDA approval.
“Promotes a healthy heart.” A “structure-function” claim No FDA approval or proof needed to make