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- 1. Planning a HealthyDietPlanning a Healthy Diet
- 2. Principles and GuidelinesPrinciplesand 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. Principles and GuidelinesPrinciplesand 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. Nutrient Density ofTwo Breakfast Options Compared
- 5. Principles and GuidelinesPrinciplesand 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. 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. 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. USDA Food Patterns: RecommendedDaily Amounts
- 9. USDA Food PatternsUSDAFood Patterns
- 10. USDA Food PatternsUSDAFood Patterns
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- 12. Estimated Daily kCalorie Needsfor Adults
- 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. Discretionary kCalories ina 2000-kCalorie Diet
- 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
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- 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. Recommended and ActualRecommendedand Actual Intakes ComparedIntakes Compared
- 19. Diet-Planning GuidesDiet-Planning Guides •Exchange lists • Help in achieving kcalorie control and moderation • Sorting of foods • Energy-nutrient contents • Examples
- 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. Diet-Planning Using the2000- kCalorie USDA Food Pattern
- 22. Diet-Planning Guides –Diet-PlanningGuides – 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. A Wheat PlantAWheat Plant
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- 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. Example of aFood LabelExample of a Food Label
- 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. 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. 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. Daily Values forFood Labels
- 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
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- 33. Food Labels • Consumereducation • Coordination of USDA Food Patterns, Dietary Guidelines, and food labels
- 34. From Guidelines toGroceriesFrom Guidelines to Groceries
- 35. From Guidelines toGroceriesFrom Guidelines to Groceries
- 36. From Guidelines toGroceriesFrom Guidelines to Groceries
- 37. From Guidelines toGroceriesFrom Guidelines to Groceries
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- 39. Vegetarian DietsVegetarian Diets •Dietary choices fall along a continuum • No foods of animal origin to few restrictions • Part-time vegetarians or flexitarians • Motivations for choosing vegetarian diets • Vegetarian classifications • Foods excluded from diet
- 40. Health Benefits ofVegetarianHealth Benefits of Vegetarian DietsDiets • Vegetarian lifestyle factors • Obesity • Lower and healthier body weight • Diabetes • Hypertension • Heart disease • Plant-based diets and tofu • Cancer • Other diseases
- 41. Vegetarian Diet PlanningVegetarianDiet Planning • Task • Use variety of foods within an energy allowance that maintains a healthy body weight • USDA Food Patterns • MyPlate • Nutrient intakes
- 42. Vegetarian Diet PlanningVegetarianDiet Planning • Protein • Sources • Requirements • Meat replacements • Iron • RDA is higher • Absorption • Zinc • Calcium • Food choices • Vitamin B12 • Only in animal- derived foods • Vitamin D • Omega-3 fatty acids
- 43. Good Vegetarian Sourcesof Key Nutrients
- 44. Healthy Food ChoicesHealthyFood Choices • Vegetarian diets • Lower risk of mortality from several chronic diseases • Nutritionally sound choices • Variety is key to nutritional adequacy • Macrobiotic diet • Way of life, not just a meal plan