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Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet. What Is A Healthy Diet?. Follow 3 basic principles of healthy eating/sound dietary planning! Healthy does not have to be deprivation & misery. Variety Balance Moderation. Variety. Eat many different foods (within a food group)

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Chapter 2: Guidelines for Designing a Healthy Diet

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  1. Chapter 2: Guidelines for Designing a Healthy Diet

  2. What Is A Healthy Diet? Follow 3 basic principles of healthy eating/sound dietary planning! Healthy does not have to be deprivation & misery. • Variety • Balance • Moderation

  3. Variety • Eat many different foods (within a food group) • Eat many different colors • This will ensure sufficient intake of most nutrients • Inclusion of phytochemicals, thought to block the process of cancer (T 2.1)

  4. Balance • Select foods from the SIX food groups • Grains • Milk & other dairy • Meat or meat substitutes & beans • Vegetables • Fruits • Oils & sweets

  5. Moderation • Control portion size • Plan your daily intake to avoid over consumption of certain nutrients • Avoid over indulging in foods high in sodium, fat & empty calories • NO “good food” or “bad food”

  6. Nutrient Density • Comparison of vitamin & mineral content to number of kcals • Empty calories provide many kcalories but few nutrients

  7. Nutrient Density

  8. Energy Density (T 2.2) • Energy dense foods have many calories but do not weigh a lot • Nuts, cookies, fried foods • Low-energy-density foods have fewer calories for their weight & also contributes to satiety • Foods with more water and dietary fiber • Fruits, vegetables, oatmeal

  9. Desirable State of Nutritional Health AVOID MALNUTRITION • Intake meets body’s needs • Body has a small surplus • MD visit?

  10. Undernutrition • Intake is below body’s needs • Stores used • Health declines • Clinical symptoms • Skin, hair, nails, tongue, eyes • Bruising, fatigue

  11. Overnutrition • Intake exceeds body’s needs • Short term, few symptoms • Long term, serious conditions • Clinical symptoms • Obesity • CV • DM • HTN

  12. The Food Guide Pyramid • Translates science into practical terms • Helps people meet the nutritional needs for macro and micro nutrients • Provides a foundation for planning a diet • http://www.MyPyramid.gov

  13. OLD Food Guide Pyramid

  14. Using the Pyramid • Choose low-fat options • Include plant proteins several times a week • Include dark green vegetable every day • Include a vitamin C rich food every day • Choose whole-grain products • Include plant oils daily

  15. Recommended Servings for Adults • 2-3 servings from the milk, yogurt, & cheese group • 2-3 servings from the meat & meat substitute group • 3-5 servings from the vegetable group • 2-4 servings from the fruit group • 6-11 servings from the bread, cereals, rice, & pasta group

  16. Energy 1600 kcal 2200 kcal 2800 kcal Bread 6 9 11 Veg 3 4 5 Fruit 2 3 4 Milk 2-3 2-3 2-3 Meat 5 6 7 Total fat 53 73 93 Total sugar 6 tsp 12 tsp 18 tsp Number of Calories

  17. The Dietary Guidelines • General goals for nutrient intakes and diet composition • Designed to promote adequate vitamin and mineral intake • Reduce the risk of chronic diseases • Intended for healthy children (>2 yrs) and adults

  18. Standards For Food Labeling • FDA developed the Daily Values using two standards • Only used on food labels • Allow for comparison shopping

  19. DRVs for 2000 kcal

  20. Nutrition Servings

  21. What’s on a Food Label? • Product name • Manufacturer’s name and address • Uniform serving size • Amount in the package • Ingredients in descending order by weight

  22. What Food Requires a Label? • Nearly all packaged foods and processed meat products • Health claims • Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary

  23. Health Claims Allowed on Food Labels • osteoporosis • cancer • cardiovascular disease • hypertension • neural tube defects • tooth decay • stroke • use of “may” or “might”

  24. Comparative & Absolute Nutrient Claims • Sugar (free, no added) • Calories (free, low) • Fiber (high, food source, added) • Fat (free, low, reduced) • Cholesterol (free, low, reduced) • Sodium (free, low, light)

  25. Claims • Fortified/enriched • Healthy • Light, lite • Diet • Good source • Organic • Natural

  26. Ethnic Influences on the American Diet • 25% of all restaurants in the U.S. have an ethnic theme • Selection of healthy options • Advantages and disadvantages

  27. Ethnic Diets • Native Americans • Hispanic-Americans • Northern European-Americans • African-Americans • Asian Americans • Italian-Americans • Jewish-Americans

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