Chapter2

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Chapter2

  1. 1. Planning aPlanning a Healthy DietHealthy Diet Chapter 2Chapter 2
  2. 2. Principles and GuidelinesPrinciples and Guidelines • Adequacy • Sufficient energy • Adequate nutrients for healthy people • Balance • Enough but not too much • kCalorie (energy) control • Energy in = energy out • High nutrient density foods
  3. 3. Principles and GuidelinesPrinciples and Guidelines • Nutrient density • The most nutrients for the fewest calories • Low-nutrient density foods • Moderation • Food selections – low in fat & added sugars • Variety • Among and within food groups • Benefits of a varied diet
  4. 4. Nutrient Density of Two Breakfast Options Compared
  5. 5. Principles and GuidelinesPrinciples and Guidelines • Dietary Guidelines for Americans • Evidence-based advice • Attain and maintain a healthy weight • Reduce risk of chronic disease • Promote overall health • Reviewed and revised every five years
  6. 6. Principles and Guidelines • Dietary Guidelines for Americans • Four major topic areas • Balancing kcalories to manage weight • Foods and food components to reduce • Foods and nutrients to increase • Building healthy eating patterns
  7. 7. Diet-Planning GuidesDiet-Planning Guides • Need tools and knowledge to plan an ideal diet • USDA Food Patterns • Five major food groups • Fruits, vegetables, grains, protein foods, milk and milk products • Recommended daily amounts for each group • Daily selection from each group
  8. 8. USDA Food Patterns: Recommended Daily Amounts
  9. 9. USDA Food PatternsUSDA Food Patterns
  10. 10. USDA Food PatternsUSDA Food Patterns
  11. 11. USDA Food Patterns
  12. 12. Estimated Daily kCalorie Needs for Adults
  13. 13. Diet-Planning GuidesDiet-Planning Guides • USDA Food Patterns • Notable nutrients • Key nutrients of each food group • Allows for flexibility in diet plan • Greater encouragement of some food groups • Nutrient-dense choices • Discretionary kcalorie allowance • Kcalories supplied versus those needed • Added sugars and fats
  14. 14. Discretionary kCalories in a 2000-kCalorie Diet
  15. 15. Diet-Planning GuidesDiet-Planning Guides • USDA Food Guide • Serving equivalents • Fruits, vegetables, milk = cups • Grains and protein foods = ounces • Ethnic food choices • Vegetarian food guide • Can still use USDA Food Patterns • Mixture of foods
  16. 16. Ethnic Food Choices
  17. 17. Diet-Planning GuidesDiet-Planning Guides • USDA Food Guide • MyPlate – http://www.choosemyplate.gov • Educational tool • Combines USDA Food Patterns and Dietary Guidelines • Allows for personal planning • MyPlate shortcomings • Healthy Eating Index
  18. 18. Recommended and ActualRecommended and Actual Intakes ComparedIntakes Compared
  19. 19. Diet-Planning GuidesDiet-Planning Guides • Exchange lists • Help in achieving kcalorie control and moderation • Sorting of foods • Energy-nutrient contents • Examples
  20. 20. Diet-Planning GuidesDiet-Planning Guides • Putting the plan into action • Familiarize yourself with each food group • From guidelines to groceries • Consider foods you enjoy • Make improvements little by little • Processed foods • Disadvantages • Advantages
  21. 21. Diet-Planning Using the 2000- kCalorie USDA Food Pattern
  22. 22. Diet-Planning Guides –Diet-Planning Guides – Grocery ShoppingGrocery Shopping • Grains • Whole-grain products • Fortification & enrichment • Vegetables • Fresh vs. canned or frozen • Milk and milk products • Fruits • Colors • Fruit juices • Protein foods • Lean cuts • Soy products • Portion sizes • Cooking techniques
  23. 23. A Wheat PlantA Wheat Plant
  24. 24. Diet-Planning GuidesDiet-Planning Guides
  25. 25. Food LabelsFood Labels • Reasons for food label use • Product not required to have food labels • Voluntary use of labels • Restaurant food labeling • Portion sizes
  26. 26. Example of a Food LabelExample of a Food Label
  27. 27. Food LabelsFood Labels • Ingredient list • Listing of all ingredients • Descending order of predominance by weight • Serving sizes • Food and Drug Administration (FDA) role • Adjust calculations according to amount consumed • Sizes listed vs. USDA Food Pattern sizes
  28. 28. Food LabelsFood Labels • Nutrition Facts • Quantities and Daily Values • Required information • Total food energy; food energy from fat • Total fat; saturated fat; trans fat; cholesterol • Sodium • Total carbohydrate; dietary fiber; sugars • Protein • Vitamins A & C; iron; calcium
  29. 29. Food LabelsFood Labels • Daily Values • Expressed as percentage • Relationship to health • “Ballpark” estimate of contribution to total diet • Based on 2000 kcalories per day • Nutrient claims • Meet FDA definitions
  30. 30. Daily Values for Food Labels
  31. 31. Food LabelsFood Labels • Nutrient claims • Meet FDA definitions • Nutrient claims • Health claims • Need for scientific evidence • FDA report card • Structure-function claims • Made without FDA approval
  32. 32. Label Claims
  33. 33. Food Labels • Consumer education • Coordination of USDA Food Patterns, Dietary Guidelines, and food labels
  34. 34. From Guidelines to GroceriesFrom Guidelines to Groceries
  35. 35. From Guidelines to GroceriesFrom Guidelines to Groceries
  36. 36. From Guidelines to GroceriesFrom Guidelines to Groceries
  37. 37. From Guidelines to GroceriesFrom Guidelines to Groceries

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