Planning a Healthy Diet
The ABC’s of Good Health
Aim for a healthy weight.Be physically active each day.
Let the Pyramid guide your food choices.Choose a variety of grains daily,especially whole grains.Choose a variety of fruits andvegetables daily.
Keep food safe to eat.
Choose beverages and foods to moderate yourintake of sugars.Choose a diet that is low in saturated fat andcholesterol and moderate in total fat.Choose and prepare foods with less salt.If you drink alcoholic beverages,do so in moderation.
How to Plan a healthy diet? Adequacy Balance Energy Nutrient density Moderation Variety
Diet Planning Six basic diet planning principles
1. adequacy enough energy and nutrients (all) are included in
the diet to meet the needs of healthy people2. balance
consuming the right amount of each type of food – not too much, not too little
3. Calories (energy)• energy in from food = energy out for metabolism and
activities• choose foods of high nutrient density
4. nutrient density• choose foods that give you the most nutrient for the
least food energy• empty-calorie foods - deliver only energy, little or no
protein vitamins, minerals
Nutrient Density:Cola = 150 kcalGrapes = 150 kcal
Grapes also offer: trace of protein, some vitamins, minerals, phytochemicals, and fiber
Cola offers: only “empty” calories fromsugar without any other nutrients.
Moderation Variety
› vary your choices, even wishing a food group different foods contain different
nutrients eating nutritiously shouldn’t be boring
Diet-Planning Guide
food group plans› sort foods of similar origin and nutrient
content into groups exchange lists
› organizes food by proportions of carbs, fats, proteins
Food Group Plan
easy way to create a balanced diet
› just select foods from the 5 groups, according to the rules
number of recommended serving is listed
lists the foods according to their nutrient density
Indian Food Guide Pyramid
Food Guide Pyramid
BREADS, CEREALS, AND OTHER GRAIN PRODUCTS
6 TO 11 SERVINGS PER DAY
VEGETABLES: 3 TO 5 SERVINGS PER DAY
FRUITS: 2 TO 4 SERVINGS PER DAY
MEAT, POULTRY, FISH,AND ALTERNATES:
2 TO 3 SERVINGS PER DAY
MILK, CHEESE, AND YOGURT:2 SERVINGS PER DAY
FATS, SWEETS, ANDALCOHOLIC BEVERAGES:
USE SPARINGLY
How much is enough water?
10 – 12 glasses of
plain water /
day
Effects of Inadequate H2O
Decreased muscle strength & control Decreased ability to sweat Increased body core temperature Eventually, heat stroke.
Exchange List Plan
Another source for planning a good diet foods are sorted according to energy nutrient contents
cheeses and meats: both provide energy from protein
carb group: starch, fruit, milk, others, veggies (non-starchy)
meat/meat substitute group: very lean, lean, medium-fat, high fat
fat group
Comprehensive Food Exchange list
S.NO. ExchangeApprox. Amt of raw food(g)
Approx Measure of raw food
Energy (Kcal)
Protein (gm)
Carbohydrate(gm)
Fat(g)
1 Milk 250 1cup 170 8 12 10
2.a. Meat 402pieces or
1 egg 70 7 Neg 5
b. Pulse 30 3tbsp 100 7 17 Neg
3.a. VegA 100 1/2cup Neg Neg Neg Neg
b. VegB 100-150 1/2CUP 40 2 7 Neg
4 Fruit 80-100 1 portion 40 Neg 10 Neg
5 Cereal 20 3tbsp 70 2 15 Neg
6 Fat 5 1tsp 45 Neg Neg 5
7 Sugar 5 1tsp 20 Neg 5 Neg
Understanding Exchange List
A food exchange list consists of similar foods grouped together so that specified amounts of each food listed in that group have approximately the same energy, carbohydrate, protein and fat content.
Understanding Exchange List
Food exchange are food equivalents designed to facilitate easy variation in diet.
One can make the diet more flexible and exciting to match one’s taste and needs, by understanding the concept of Exchanges.
For e.g In a cereal exchange, one chappati is equivalent to 3/4 katori cooked rice or one idli or two medium slices of bread. One cannot substitute chappati with milk or dal because of different nutritional quality.
Similarly, the chart on vegetable exchange gives you a list of vegetables that can be exchanged with each other.
Groceries
how do you plan a healthy diet?› start with what you like and
build on that think food groups and
nutrient-rich› most food is processed
“treated to change physical, chemical microbiological or sensory properties”
Grocery Guidelines
choose › whole-grain regularly› fresh vegetables
raw, frozen, cooked, canned (without salt) are OK
› legumes beans and peas cheap, high in fiber
› fresh fruits, mostly citrus frozen, dried, canned without sugar
are OK› meat, fish and chicken with minimal fat› fat-free or low-fat milk, yogurt, cheese
Information Panel:
Nutrition Facts Panel
Food Labels
Read them Ingredient list Serving size Nutrition facts
Ingredient List
Food Labels Food labels and the
accompanying information are invaluable. Take the time to read them and use them in making wise choices and planning a healthy diet.
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