Planning a Healthy Diet
(Principles and Guidelines)
Uploaded by
Md. Atai Rabby
https://plus.google.com/u/0/+AtaiRabby
1
Planning a Healthy Diet
• Principles and Guidelines
• Most of the foods we eat, provide several nutrients. So to make a
wi...
Diet-Planning Principles
• Six Basic Diet-Planning Principles: ABCDMV planning
• Adequacy
• Balance
• kCalorie (energy) co...
Diet-Planning Principles….
• 1. Adequacy: means that the diet should provide sufficient
energy and enough of all the nutri...
Diet-Planning Principles….
• 3. Kcalorie (Energy) Control: It is the management of food energy
intake. So, it is very impo...
Diet-Planning Principles….
• 5. Moderation: is the key for good diet planning and means
providing enough but not too much ...
Diet-Planning Principles….
• 6. Variety: means eating a wide selection of foods within and
among the major food groups.
• ...
Diet-Planning Guides
• Food Group Plans: is a diet-planning tool that sorts foods of
similar origin and nutrient content i...
Diet-Planning Guides….
Recommended Servings: all food groups offer valuable nutrients,
and people should make selections f...
Diet-Planning Guides….
• Miscellaneous foods: Some foods do not fit any of the food
groups.
• Examples includes salad dres...
11
Food Guide Pyramid
A graphic presentation of the Daily Food Guide. Designed to
emphasize variety, moderation, and proporti...
Food Guide Pyramid….
Meats and milks appear in a smaller band near the top contributing
valuable nutrients, such as protei...
Food Guide Pyramid….
Tiny dots and triangles are sprinkled over the food groups to
represent naturally occurring and added...
MyPyramid recommends specific
TYPES and AMOUNTS
of foods to eat
15
Standard food portions
have increased over the
last 20 years. Let’s look
at 9 examples.
16
20 Years Ago Today
Calorie difference: 290 calories
500 calories
4 ounces
210 calories
1.5 ounces
MUFFIN
17
18
Vacuuming for
1 hour and 30 minutes
burns approximately
290 calories*
*Based on 130-pound person
Increased muffin
size:...
20 Years Ago Today
270 calories
5 cups
POPCORN
19
630 calories
11 cups
Calorie difference: 360 calories
20
Doing water aerobics for
1 hour and 15 minutes
burns approximately
360 calories*
*Based on 160-pound person
Increased p...
610 calories
6.9 ounces
Calorie difference: 400 calories
20 Years Ago Today
210 calories
2.4 ounces
FRENCH FRIES
21
Walking leisurely for
1 hour and 10 minutes
burns approximately
400 calories*
*Based on 160-pound person
Increased French ...
Calorie difference: 525 calories
1,025 calories
(2 cups spaghetti with
sauce and 3 large
meatballs)
20 Years Ago Today
500...
Housecleaning for
2 hours and 35 minutes
burns approximately
525 calories*
*Based on 130-pound person
24
Increased spaghet...
20 Years Ago Today
500 calories 850 calories
Calorie difference: 350 calories
PEPPERONI PIZZA
25
26
Playing golf (while walking
and carrying your clubs) for
1 hour burns approximately
350 calories*
*Based on 160-pound p...
Calorie difference: 257 calories
590 calories
20 Years Ago Today
333 calories
CHEESEBURGER
27
28
Lifting weights for
1 hour and 30 minutes
burns approximately
257 calories*
*Based on 130-pound person
Increased
cheese...
Calorie difference: 165 calories
250 calories
20 ounces
85 calories
6.5 ounces
20 Years Ago Today
SOFT DRINK
29
Working in the garden
35 minutes burns
approximately
165 calories*
*Based on 160-pound person
30
Increased soda
size: 165 ...
COFFEE
31
20 Years Ago
Coffee
(with whole milk and sugar)
Today
Mocha Coffee
(with steamed whole milk
and mocha syrup)
45 ...
32
Walking 1 hour and
20 minutes burns
approximately
305 calories*
*Based on 130-pound person
Increased coffee
size: 305 m...
CHOCOLATE CHIP COOKIE
33
20 Years Ago Today
55 calories
(1 1/2 inch diameter)
275 calories
(3 1/2 inch diameter)
Calorie d...
34
Washing the car
1 hour and 15 minutes
burns approximately
220 calories*
*Based on 130-pound person
Increased chocolate
...
Larger portions can add extra calories, which can add
unwanted body weight
unless you add physical activity.
35
Maintainin...
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Planning a healthy diet

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Most of the foods we eat, provide several nutrients. So to make a wiser diet plan, it is prudent to select a combination of foods that deliver a full contingent of nutrients for good health. Our major focus should be on selecting foods that will deliver all the essential nutrients without excessive energy intake. Food choices made over years influence the body’s health, and consistently poor choices increase the risks of developing chronic diseases.

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Planning a healthy diet

  1. 1. Planning a Healthy Diet (Principles and Guidelines) Uploaded by Md. Atai Rabby https://plus.google.com/u/0/+AtaiRabby 1
  2. 2. Planning a Healthy Diet • Principles and Guidelines • Most of the foods we eat, provide several nutrients. So to make a wiser diet plan, it is prudent to select a combination of foods that deliver a full contingent of nutrients for good health. • Our major focus should be on selecting foods that will deliver all the essential nutrients without excessive energy intake. • Food choices made over years influence the body’s health, and consistently poor choices increase the risks of developing chronic diseases. • Diet-planning principles and dietary guidelines are key concepts to keep in mind whenever selecting foods. 2
  3. 3. Diet-Planning Principles • Six Basic Diet-Planning Principles: ABCDMV planning • Adequacy • Balance • kCalorie (energy) control • Nutrient Density • Moderation • Variety 3
  4. 4. Diet-Planning Principles…. • 1. Adequacy: means that the diet should provide sufficient energy and enough of all the nutrients required by the healthy people. • 2. Balance: The art of balance means use enough - but not too much - of each type of food while planning a diet. • e.g. meat, fish and poultry are rich in iron but poor in calcium and dietary fiber; milk and milk products are rich in calcium but poor in iron and dietary fiber. • Grains, fruits and vegetables are rich in many vitamins, minerals and dietary fiber but low in good quality proteins. Consuming any one food may results in deficiency of a nutrient lacking in that food, but create a balance among all these foods to provide all essential nutrients in your diet. • Balance in the diet helps to ensure adequacy. 4
  5. 5. Diet-Planning Principles…. • 3. Kcalorie (Energy) Control: It is the management of food energy intake. So, it is very important to design an adequate, balanced diet without overeating. For this purpose, the basic rule is to select foods of high nutrient density. • 4. Nutrient Density: It is measure of the nutrients a food provides relative to the energy it provides. • Nutrient density promotes adequacy and kcalorie control. The more the nutrients and the fewer kcalories, the higher is the nutrient density of food. • Select foods that supply the most nutrients but the least amount of food energy (kcalories). 5
  6. 6. Diet-Planning Principles…. • 5. Moderation: is the key for good diet planning and means providing enough but not too much of a nutrient. • Moderation contributes to adequacy, balance and kcalorie control. • Although, foods rich in fat sugar provide greater enjoyment and energy, but these provide relatively few nutrients. • So, eat sparingly foods that are rich in fat and sugar, and select foods that are low in fat and sugar. • Moderation contributes to adequacy, balance, and kcalorie control. 6
  7. 7. Diet-Planning Principles…. • 6. Variety: means eating a wide selection of foods within and among the major food groups. • A diet may have all the nutrients but may still lack variety, if a person eats same foods day after day. • One can choose among various fruits, vegetables, meat, poultry, eggs, fish dishes to create variety. • Select foods form each of the food groups daily and vary choices within each group. 7
  8. 8. Diet-Planning Guides • Food Group Plans: is a diet-planning tool that sorts foods of similar origin and nutrient content into groups and then specify that people should eat certain numbers of servings from each of these groups to create a balanced diet. • Beauty lies in its simplicity and flexibility. e.g., milk can be substitute for cheese (same group). • USDA's Daily Food Guide, a food group plan: It assigns all foods to five major food groups. 8
  9. 9. Diet-Planning Guides…. Recommended Servings: all food groups offer valuable nutrients, and people should make selections from each group daily. The recommended numbers of daily servings are expressed as ranges: - 6 to 11 servings of breads and cereals. - 3 to 5 servings of vegetables. - 2 to 4 servings of fruits. - 2 to 3 servings of meats and meat alternates. - 2 servings of milk and milk products (Older children, young adults, women who are pregnant or breastfeeding, and older adults are advised to have 3 servings). -Foods that are high in fat, sugar, or alcohol provide energy, but too few nutrients. Should be used sparingly. 9
  10. 10. Diet-Planning Guides…. • Miscellaneous foods: Some foods do not fit any of the food groups. • Examples includes salad dressings, jams, etc. • Miscellaneous foods not high in kcalories, such as spices, herbs, coffee, tea, and diet soft drinks, can be used freely. 10
  11. 11. 11
  12. 12. Food Guide Pyramid A graphic presentation of the Daily Food Guide. Designed to emphasize variety, moderation, and proportions. The relative size of each section represents the number of daily servings recommended. The broad base at the bottom conveys the message that grains should be abundant and form the foundation of a healthy diet. Fruits and vegetables appear at the next level, showing that they have a slightly less prominent, but still have important place in diet. 12
  13. 13. Food Guide Pyramid…. Meats and milks appear in a smaller band near the top contributing valuable nutrients, such as protein, vitamins, and minerals. Fats, oils and sweets occupy the tiny apex, indicating that they should be used sparingly. Alcoholic beverages do not appear in the Pyramid, but they too should be limited. Items such as spices, coffee, tea, and diet soft drinks provide few, if any, nutrients, but can add flavor and pleasure to meals when used judiciously. 13
  14. 14. Food Guide Pyramid…. Tiny dots and triangles are sprinkled over the food groups to represent naturally occurring and added fats and added sugars, respectively. The Daily Food Guide plan and Food Guide Pyramid emphasize grains, vegetables, and fruits – all plant foods. Some 75% of a day’s serving should come from these three groups. This strategy helps all people obtain complex carbohydrates, fibers, vitamins, minerals, and phytochemicals with little fat. 14
  15. 15. MyPyramid recommends specific TYPES and AMOUNTS of foods to eat 15
  16. 16. Standard food portions have increased over the last 20 years. Let’s look at 9 examples. 16
  17. 17. 20 Years Ago Today Calorie difference: 290 calories 500 calories 4 ounces 210 calories 1.5 ounces MUFFIN 17
  18. 18. 18 Vacuuming for 1 hour and 30 minutes burns approximately 290 calories* *Based on 130-pound person Increased muffin size: 290 more calories
  19. 19. 20 Years Ago Today 270 calories 5 cups POPCORN 19 630 calories 11 cups Calorie difference: 360 calories
  20. 20. 20 Doing water aerobics for 1 hour and 15 minutes burns approximately 360 calories* *Based on 160-pound person Increased popcorn size: 360 more calories
  21. 21. 610 calories 6.9 ounces Calorie difference: 400 calories 20 Years Ago Today 210 calories 2.4 ounces FRENCH FRIES 21
  22. 22. Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories* *Based on 160-pound person Increased French fries size: 400 more calories 22
  23. 23. Calorie difference: 525 calories 1,025 calories (2 cups spaghetti with sauce and 3 large meatballs) 20 Years Ago Today 500 calories (1 cup spaghetti with sauce and 3 small meatballs) SPAGHETTI & MEATBALLS 23
  24. 24. Housecleaning for 2 hours and 35 minutes burns approximately 525 calories* *Based on 130-pound person 24 Increased spaghetti and meat ball size: 525 more calories
  25. 25. 20 Years Ago Today 500 calories 850 calories Calorie difference: 350 calories PEPPERONI PIZZA 25
  26. 26. 26 Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories* *Based on 160-pound person Increased pepperoni pizza size: 350 more calories
  27. 27. Calorie difference: 257 calories 590 calories 20 Years Ago Today 333 calories CHEESEBURGER 27
  28. 28. 28 Lifting weights for 1 hour and 30 minutes burns approximately 257 calories* *Based on 130-pound person Increased cheeseburger size: 257 more calories
  29. 29. Calorie difference: 165 calories 250 calories 20 ounces 85 calories 6.5 ounces 20 Years Ago Today SOFT DRINK 29
  30. 30. Working in the garden 35 minutes burns approximately 165 calories* *Based on 160-pound person 30 Increased soda size: 165 more calories
  31. 31. COFFEE 31 20 Years Ago Coffee (with whole milk and sugar) Today Mocha Coffee (with steamed whole milk and mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie difference: 305 calories
  32. 32. 32 Walking 1 hour and 20 minutes burns approximately 305 calories* *Based on 130-pound person Increased coffee size: 305 more calories
  33. 33. CHOCOLATE CHIP COOKIE 33 20 Years Ago Today 55 calories (1 1/2 inch diameter) 275 calories (3 1/2 inch diameter) Calorie difference: 220 calories
  34. 34. 34 Washing the car 1 hour and 15 minutes burns approximately 220 calories* *Based on 130-pound person Increased chocolate chip cookie size: 220 more calories
  35. 35. Larger portions can add extra calories, which can add unwanted body weight unless you add physical activity. 35 Maintaining Weight is a Balancing Act: Calories In = Calories Out 100 extra calories per day 10 pounds of weight gained per year
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