Chapter 2

Planning a Healthy DietStandard 1

VocabularyNO TALKING!!!

Use Nutrition and Wellness for Life• Balance Diet-(Answer in your own words)• Daily values• Dietary guidelines for Americans• Dietary Reference Intakes• Food taboo• Lactose intolerance• Legume• My Plate• Vegetarianism

Hold on to these until next Friday

Objectives

• Define a balanced diet• List the US Dietary Guidelines for

Americans and explain reasons for each• Identify food groups and their

placement on MyPyramid• Describe information commonly found

on food labels• List some food customs from various

cultural groups

Balanced diet

• Includes all essential nutrients (all 40 and they only come from food) in appropriate amounts

• Preserves and promotes good health

Dietary Guidelines for Americans

• Key recommendations:• Adequate nutrients within caloric needs-Consume only nutrient dense foods• Weight management-balance calories consumed with calories

expended• Physical Activity-to prevent chronic disease, manage body

weight, prevent weight gain, and sustain weight loss

Dietary Guidelines for Americans

• Key recommendations-Food groups to encourage

-consume a variety of fruits and vegetable-consume ½ of grains from whole grains-consume fish, nuts, and vegetable oils as a source of fat-omega 3’s

Dietary Guidelines for Americans

• Key recommendations:• Fats

-Have total fat intake between 20-35% of calories-Limit saturated fat and trans-fatty acids-Consume less than 300mg of cholesterol per day

• Carbohydrates-consume fiber rich fruits, vegetables, and whole grains-limit food with added sugars

Dietary Guidelines for Americans

• Key recommendation-sodium and potassium

-consume less than 2,300mg of sodium per day

-consume less than 4,700mg per day of potassium

Dietary Guidelines for Americans

• Key recommendations-Food safety

-wash hands when handling food-wash, store, cook, and chill

foods properly-avoid foods more likely to be

contaminated

MyPyramid

MyPyramid

• Grains 6 ounces-bread, cereal, rice, and pasta

• Vegetable group 2.5 cups• Fruit group 2 cups• Dairy 3 cups• Meat, poultry, beans 5.5 ounces• Fats, oils and sweets in moderation

Menu Planning with MyPyramid

• Poached Egg (1) • Whole Wheat Toast (1 slice) • Cantaloupe (¼ melon) • Fat Free Milk (1 cup) • Whole Grain Bagel (2 ounces)• Lowfat Strawberry Yogurt (1 cup)• Tomato Stuffed with Lowfat Tuna• Salad (¼ cup)• Rye Crackers (5-7 each)• Iced Tea• Grapes (16 each)• Celery Sticks (½ cup ) with Lowfat Dip• Broiled Chicken Breast (3 ½ ounces)• Brown Rice (½ cup)• Glazed Carrots (½ cup)• Romaine Lettuce (1 cup) with Dressing• Fat Free Milk (1 cup)• Fruit Salad (½ cup)• Popcorn (3 cups)

MyPyramid

• Takes guidance from Dietary Guidelines for Americans 2005

• Calorie level is individually determined

• Recommendations for each group depend on caloric needs

• Encourages physical activity

Food labeling

• Mandatory labeling for nearly all processed foods started in May 1994-result of Nutrition Labeling and Education Act

• Primary objective-ensure labels on most foods provide consistent nutrition information

Food Labeling

• Governed by the FDA-Food and Drug Administration-sets health claims-determines serving sizes-standardizes descriptive terms

Food Labeling: Nutrition Facts Required

Food Customs

• Food habits may be based on nationality, culture, and religion

• Foods available in certain area may be flavored for economic reasons

• Economic status and social status contribute to food habits

Cultural Influences on Food

• The most widely eaten food item is rice

• Many foods are determined due to religion and availability

Food Patterns Based on Religion or Philosophy

• Jewish- Orthodox Jews always follow dietary

laws- Kosher foods

-must be prepared according to dietary laws

Dietary Laws- no birds of prey, flesh of animals with cloven hooves, leavened bread during Passover

Food Patterns Based on Religion or Philosophy

• Roman Catholic-Meat not allowed on Ash Wednesday, Good Friday, and Fridays during Lent

• Islamic-Muslims

-pork and alcohol are prohibited-other meat must be slaughtered by

specific laws-during Ramadan, no one eats or drinks

during daylight

Other Food Patterns

• Vegetarians• Lacto-ovo– Use dairy products and eggs, but no meat,

poultry or fish– Lacto-vegetarians

-use dairy products, but no meat, poultry or fish

-vegans-avoid all animal foods

Intolerances

• Intolerances to foods due to a lack of enzymes that digest certain foods not allergies

• Lactose Intolerance- inability to digest the sugar in milk due to the lack of the enzyme lactase