Chapter 2 Chapter 2 Planning a Healthy DietPlanning a Healthy Diet

Chapter OutlineChapter Outline

Diet planning principlesDiet planning principles Food Guides Food Guides

Using MyPlateUsing MyPlate Exchange listsExchange lists Food labelsFood labels

Nutrient ClaimsNutrient Claims

Diet-Planning Principles (6)Diet-Planning Principles (6)

1.1. AdequacyAdequacy

2.2. BalanceBalance

3.3. VarietyVariety

4.4. Nutrient density Nutrient density

5.5. Kcal/energy controlKcal/energy control

6.6. ModerationModeration

Diet-Planning Principles (6)Diet-Planning Principles (6)

AdequacyAdequacy diet that provides enough energy and diet that provides enough energy and

nutrients to meet the needs of healthy nutrients to meet the needs of healthy peoplepeople

Diet-Planning Principles (6)Diet-Planning Principles (6)

BalanceBalance Diet that provides enough, but not too Diet that provides enough, but not too

much of each type of foodmuch of each type of food• Don’t want overeating of one food type to Don’t want overeating of one food type to

“crowd” out intake of other nutrients….“crowd” out intake of other nutrients….

Diet-Planning Principles (6)Diet-Planning Principles (6)

VarietyVariety Diet that includes a wide selection of Diet that includes a wide selection of

foods within each food groupfoods within each food group• Eat a variety of fruits, not just orangesEat a variety of fruits, not just oranges

Diet-Planning Principles (6)Diet-Planning Principles (6)

Nutrient DensityNutrient Density Select foods that provide the most Select foods that provide the most

nutrients for the least number of calories nutrients for the least number of calories (nutrient dense foods)(nutrient dense foods)• FF vs. baked potato……FF vs. baked potato……• Other examples ??Other examples ??

Diet-Planning Principles (6)Diet-Planning Principles (6)

Kcal ControlKcal Control Intake that meets nutritional needs Intake that meets nutritional needs

without excess kcal intakewithout excess kcal intake

Diet-Planning Principles (6)Diet-Planning Principles (6)

ModerationModeration Diet that limits the intake of foods high Diet that limits the intake of foods high

in:in:• Added sugarsAdded sugars• SaltSalt• Saturated and trans fatsSaturated and trans fats• CholesterolCholesterol• AlcoholAlcohol

Diet-Planning Principles (6)Diet-Planning Principles (6)

1.1. AdequacyAdequacy

2.2. BalanceBalance

3.3. VarietyVariety

4.4. Nutrient density Nutrient density

5.5. Kcal/energy controlKcal/energy control

6.6. ModerationModeration

Dietary Guidelines for Americans Dietary Guidelines for Americans (2010)(2010)

KEY RECOMMENDATIONS

Maintain calorie balance over time to achieve Maintain calorie balance over time to achieve and sustain a healthy weight. and sustain a healthy weight.

Focus on consuming nutrient-dense foods Focus on consuming nutrient-dense foods and beverages and beverages

Foods to increase Foods to increase

Fruits and vegetables – eat a varietyFruits and vegetables – eat a variety Whole grainsWhole grains Variety of proteinsVariety of proteins SeafoodSeafood Foods that provide more potassium, Foods that provide more potassium,

dietary fiber, calcium, and vitamin D dietary fiber, calcium, and vitamin D

Reduce intake of:Reduce intake of:

Salt (sodium) Salt (sodium)

Saturated fats, trans fats, solid fatsSaturated fats, trans fats, solid fats

CholesterolCholesterol

Refined grains (replace with whole grains)Refined grains (replace with whole grains)

AlcoholAlcohol

Diet Planning GuidesDiet Planning Guides

Food Group Plans• Foods within each food group provide similar nutrients

and are from similar food sources• Plan recommends the amount of food to be eaten in

each food group.

Food Group Plans include: USDA Food Guide (MyPlate) DASH diet

“New” Food Pyramid

Food Pyramid Food Pyramid My Plate My Plate (6/11)(6/11)

USDA Food GuideUSDA Food Guide

Assigns foods to 5 (6?) major food groups Recommends daily intake levels from

each group Recommendations vary depending on caloric

needs Recommends weekly intake goals for

several food groups.

My Plate - GrainsMy Plate - Grains

5-8 ounces bread, pasta, cereal, rice5-8 ounces bread, pasta, cereal, rice Half should be from whole grainsHalf should be from whole grains

1 slice of bread1 slice of bread ½ English muffin, bun½ English muffin, bun ½ cup cooked rice, pasta, cereal½ cup cooked rice, pasta, cereal 1 ounce dry cereal1 ounce dry cereal

Fruits and VegetablesFruits and Vegetables

Make half your plate fruits and vegetable!Make half your plate fruits and vegetable!

My Plate - VegetablesMy Plate - Vegetables

2-3 cups vegetables2-3 cups vegetables Choose a variety from all 5 subgroups weekly

(see next slide) 1 cup cooked or raw vegetables1 cup cooked or raw vegetables 2 cups leafy vegetables (raw)2 cups leafy vegetables (raw) ¾ cup vegetable juice¾ cup vegetable juice

Eat a Variety of VegetablesEat a Variety of Vegetables

Vegetable subgroups1. Dark green – broccoli and dark greens

2. Red, orange, yellow – carrots, peppers, winter squash, sweet potatoes

3. Legumes – black beans, kidney beans, soybeans, navy beans….

4. Starchy – corn, peas, potatoes, lima beans

5. Other – green beans, brussel sprouts, mushrooms, tomatoes, vegetable juices…

My Plate - FruitsMy Plate - Fruits

1 – 1 ½ cups of fruit1 – 1 ½ cups of fruitConsume a variety of fruits

No more than 1/3 from juices 1 orange, apple, banana (all medium size)1 orange, apple, banana (all medium size) ½ grapefruit½ grapefruit ½ cup canned fruit or berries½ cup canned fruit or berries 3/4 cup fruit juice3/4 cup fruit juice

My Plate - DairyMy Plate - Dairy

3 cups/serving dairy3 cups/serving dairy

Choose low/no-fat options • 1 cup milk

80 kcal, skim 100 kcal, 1% milk 159 kcal, whole milk

• 1 cup yogurt • 1 ½ ounces cheese (170 kcal for cheddar)• Calcium enriched soy milk

Food Plate - ProteinsFood Plate - Proteins

5-6 ½ ounces meat and meat alternatives5-6 ½ ounces meat and meat alternatives Meat, poultry, fish, eggs, seeds, nuts, Meat, poultry, fish, eggs, seeds, nuts,

legumes – ounce equivalentslegumes – ounce equivalents• ½ ounce nuts½ ounce nuts

• 1 egg1 egg

• 1/4 cup cooked legumes = 1 ounce1/4 cup cooked legumes = 1 ounce

• 1 tablespoon pb1 tablespoon pb

My Plate - OilsMy Plate - Oils

Oils – 5-7 teaspoons per day Oils – 5-7 teaspoons per day Olive oilOlive oil Canola oilCanola oil Corn oilCorn oil Vegetable oilVegetable oil

My Plate – Empty CaloriesMy Plate – Empty Calories

Fats and sugars – eat sparinglyFats and sugars – eat sparingly Butter, margarineButter, margarine Cream, sour cream, cream cheese, mayo.Cream, sour cream, cream cheese, mayo. Candy, soda, sugar, honey….Candy, soda, sugar, honey…. Sports drinks, energy drinksSports drinks, energy drinks

My PlateMy Plate

StrengthsStrengths::

DrawbacksDrawbacks::

Putting the Plan into Putting the Plan into ActionAction

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

Other RecommendationsOther Recommendations

Physical ActivityPhysical Activity Adults should do at least 2 hours and 30 Adults should do at least 2 hours and 30

minutes each week of aerobic physical activity minutes each week of aerobic physical activity at a moderate levelat a moderate level

OROR 1 hour and 15 minutes each week of aerobic 1 hour and 15 minutes each week of aerobic

physical activity at a vigorous level. physical activity at a vigorous level.

Exchange ListsExchange Lists

Foods are grouped by proportion of carb, fat, protein Carbohydrate exchange lists

• Starches, fruits, vegetables, milk, sweets Fat group

• Butter, oil, bacon, olives, nuts Meat and meat substitutes group

• 1 ounce = 1 exchange

Exchange ListsExchange Lists

Allowed a certain number of “exchanges” from each group each day, e.g.

9 starch exchanges 4 vegetable 3 fruit 2 milk 6 lean meat 5 fat (do not need to know details

of this slide)

Exchange ListsExchange Lists

Used by diabetics, Weight Watcher style diets…

Strengths: kcal control, moderation, adequacy, balance

Drawbacks: Can be complicated at first 1 exchange may not = 1 serving

Food LabelsFood Labels

Ingredient list Listed by weight in product (most to least)

Serving size Set by gov’t for each food type Not the same as Food Pyramid serving

Food LabelsFood Labels

Nutritional content compared to Daily Values Daily Values are estimates of the needs of

200 kcal per day consumer, see page 56

Not the same as RDA – why?

Food LabelsFood Labels

Specific nutrition facts Kcal/serving Kcal from fat Total fat, grams and % Daily Value (DV)

• Grams saturated fat, % DV• Grams trans fats – added 2006

Cholesterol (mg and % DV) Sodium (mg and % DV)

Food LabelsFood Labels

Nutrition Facts, cont’d Total grams carbohydrate

• Grams sugar• Grams and % DV: fiber

Grams protein % DV:

• Vitamin A• Vitamin C• Iron• Calcium

Food LabelsFood Labels

“Health” claims allowed on food labels are regulated by the FDA

Law changed in 2003 to allow more health claims Much more confusing now Now health claims with limited evidence can now be

put on labels with a “disclaimer”/explanation.

Food LabelsFood Labels

Food LabelsFood Labels

“Structure-function” claims do not require FDA approval Cannot mention a disease or symptom

Limited regulation of claims on dietary supplements (since 1994)

Food LabelsFood Labels

“May reduce the risk of heart disease.” A “health” claim Regulated and needs FDA approval.

“Promotes a healthy heart.” A “structure-function” claim No FDA approval or proof needed to make