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Chapter 2

Chapter 2. Planning a Healthy Diet. Diet planning principles. Adequacy Balance Kcal (E) control Nutrient density Empty calories Nutrient profiling Moderation Variety. Dietary Guidelines for Americans. Describes what a person should eat to stay healthy

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Chapter 2

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  1. Chapter 2 Planning a Healthy Diet

  2. Diet planning principles • Adequacy • Balance • Kcal (E) control • Nutrient density • Empty calories • Nutrient profiling • Moderation • Variety

  3. Dietary Guidelines for Americans • Describes what a person should eat to stay healthy • Science based advice to promote health and reduce risk of chronic disease through diet and exercise

  4. Exercise & Diet • Exercise and diet go with health • Individuals that maintain healthy body weight do more then eat right…they exercise!

  5. Diet Planning Guides • Food groups: • Diet planning tools that sort foods into groups based on nutrient content and then specify that people should eat certain amounts of foods from each group

  6. USDA Food Guide pg 40-41 • 5 groups • Recommends daily amounts of foods from each group to meet nutrient needs • Certain food groups have subgroups • *Objective: • choose nutrient-dense foods • Obtain all nutrients needed • While keeping kcalories under control

  7. MyPyramid: Steps to a Healthier You

  8. MyPyramid.com • Supportive of and consistent with other recommendations to control obesity and chronic disease (diabetes, heart disease, cancer) • Helps consumers choose the kinds and amounts of foods to eat each day based on their: • weight • Height • Age • Gender • Activity level • Info for pregnant and lactating women and for vegetarians

  9. Recommended VS Actual intakes • Consumers “not really” meeting recommendations • Consumers typically not selecting most nutrient dense items from food groups • SHORT-COMINGS: • Fails to provide enough info to help consumers make informed decisions about diet and health • Website dependent

  10. Diet-Planning Guides • Putting the plan into action • Familiarize yourself with each food group • Grocery shopping • Consider foods you enjoy • Make improvements little by little • Processed foods-foods that have been treated to change their physical, chemical, microbiological, or sensory properties. • Lost most valuable nutrients • Gain sugar, fat, and salts

  11. Guidelines to groceries • Grains • Refined, enriched, or whole-grain: • Terms refer to milling process and the making of grain products • Refined-foods that may have lost many nutrients during processing • Enriched products -may have had some nutrients added back • Whole-grain-rich in fiber and all the nutrients found in the original grain • *To find whole-grain products, read food labels and select those that name a whole grain first in the ingredient list

  12. Diet-Planning Guides Early 1940s Congress passed legislations requiring all grain products be enriched with iron, thiamin, riboflavin, and niacin 1996, legislation was amended to include folate.

  13. Guidelines to groceries • Veggies-5-9; eat colors of the rainbow, especially dark green leafy and yellow-orange vegetables; preferably lightly cooked or raw, frozen or canned without added salt • Fruit-choose fresh often; frozen, canned, dried without added sugar; 100% fruit juice • Meat, Fish, poultry-provide essential minerals (iron, zinc, B vitamins); choose fish, poultry, lean cuts of beef, and pork (round or loin) TVP • Milk-vit A & D, soy-calcium, vit D & B12; choose fat-free or low-fat

  14. Food Labels • Reasons for food label use-help make healthy choices • All packaged foods must list all ingredients • Ingredients listed on label in descending order of predominance by weight (helps with choosing nutrient dense foods)

  15. Food Labels

  16. Food Labels • Serving sizes • Because labels present nutrient info based on one serving the Food and Drug Administration (FDA) established specific serving sizes for various foods and requires all labels for a given product use the same serving size • Adjust calculations according to amount consumed • Sizes listed vs. USDA Food Guide sizes

  17. Food 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

  18. Food Labels • Daily Values • Expressed as percentage • Relationship to health-whether it contributes “a little” or “a lot” of a nutrient • ≥20% = high or excellent source • 10-19% = good source • 5% = low source • “Ballpark” estimate of contribution to total diet • Based on 2000 kcalories per day

  19. Food Labels • Nutrient claims (pg 57) • Statements that characterize the quantity of a nutrient in a food • Can be used as long as they meet FDA definitions • Health claims • Statements that characterize the relationship between a nutrient or other substance in a food and a disease or health-related condition • Need for scientific evidence • FDA report card • Structure-function claims • Statements that characterize the relationship between a nutrient or other substance in a food and its role in the body • Made without FDA approval

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