Planning A Healthy Diet Copyright 2005 Wadsworth Group, a division of Thomson Learning

Planning A Healthy Diet

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

Diet Planning Principles

• Use the ABC’s• ABCDMV



• Adequacy

• Balance

• Kcalorie (energy) control



• Nutrient density– Empty-kilocalorie foods

• Moderation

• Variety


Dietary Guidelines


Dietary Guidelines• Aim For Fitness

– Aim for a healthy weight– Be physically active each day


Dietary Guidelines• Build a Healthy Base

– Let the Pyramid guide your food choices

– Choose a variety of grains daily especially whole grains

– Choose a variety of fruits and vegetables daily

– Keep foods safe to eat


Dietary Guidelines• Choose Sensibly

– Choose a diet low in saturated fat and cholesterol an moderate in total fat

– Choose beverages and foods to moderate sugar intake

– Choose and prepare foods with less salt

– Drink alcoholic beverages in moderation (if at all)


More Diet Planning Tools

• Food Guide Pyramid• Exchange Lists

Food Guide Pyramid

• Recently revised (April 2005)• Has a completely different look• Very specific

– 12 pyramids– Your pyramid is based upon age,

gender, activity level

Food Guide Pyramid

• 5 main groups• Recommend servings and serving

sizes• Grouped by source and vitamin

and mineral content– Example cheese

Old

New

A World Tour


A World Tour


Mediterranean Food Guide Pyramid

Exchange List

• Originally developed for people with Diabetes

• Groups my macronutrients– Example cheese

Food Labels• Ingredient list

• Serving sizes

• Nutrition facts– Daily Values


Food Label

Food Labels


Nutrient Claims

• Statements that characterize the quality of a nutrient in a food

• What does low fat really mean?

Food Labels


Documents

Planning A Healthy Diet Copyright 2005 Wadsworth Group, a division of Thomson Learning