Chapter 2: Guidelines for Designing a Healthy Diet

What Is A Healthy Diet?

Follow 3 basic principles of healthy eating/sound dietary planning!

Healthy does not have to be deprivation & misery.

Variety

Balance

Moderation

Variety

Eat many different foods (within a food group)

Eat many different colors

This will ensure sufficient intake of most nutrients

Inclusion of phytochemicals, thought to block the process of cancer (T 2.1)

Balance

Select foods from the SIX food groups

Grains

Milk & other dairy

Meat or meat substitutes & beans

Vegetables

Fruits

Oils & sweets

Moderation

Control portion size

Plan your daily intake to avoid over consumption of certain nutrients

Avoid over indulging in foods high in sodium, fat & empty calories

NO “good food” or “bad food”

Nutrient Density

Comparison of vitamin & mineral content to number of kcals

Empty calories provide many kcalories but few nutrients

Nutrient Density

Energy Density (T 2.2)

Energy dense foods have many calories but do not weigh a lot Nuts, cookies, fried foods

Low-energy-density foods have fewer calories for their weight & also contributes to satiety Foods with more water and dietary fiber Fruits, vegetables, oatmeal

Desirable State of Nutritional Health

AVOID MALNUTRITION

Intake meets body’s needs

Body has a small surplus

MD visit?

Undernutrition

Intake is below body’s needs

Stores used

Health declines

Clinical symptomsSkin, hair, nails, tongue, eyesBruising, fatigue

Overnutrition

Intake exceeds body’s needsShort term, few symptomsLong term, serious conditionsClinical symptomsObesityCVDMHTN

The Food Guide Pyramid

Translates science into practical terms

Helps people meet the nutritional needs for macro and micro nutrients

Provides a foundation

for planning a diet

http://www.MyPyramid.gov

OLD Food Guide Pyramid

Using the Pyramid

Choose low-fat options

Include plant proteins several times a week

Include dark green vegetable every day

Include a vitamin C rich food every day

Choose whole-grain products

Include plant oils daily

Recommended Servings for Adults

2-3 servings from the milk, yogurt, & cheese group

2-3 servings from the meat & meat substitute group

3-5 servings from the vegetable group

2-4 servings from the fruit group

6-11 servings from the bread, cereals, rice, & pasta group

Number of Calories

18 tsp12 tsp6 tspTotal sugar

937353Total fat

765Meat

2-32-32-3Milk

432Fruit

543Veg

1196Bread

2800 kcal2200 kcal1600 kcalEnergy

The Dietary Guidelines

General goals for nutrient intakes and diet composition

Designed to promote adequate vitamin and mineral intake

Reduce the risk of chronic diseases

Intended for healthy children (>2 yrs) and adults

Standards For Food Labeling

FDA developed the Daily Values using two standards

Only used on food labels

Allow for comparison shopping

DRVs for 2000 kcalFood Component DRV 2000 kcal

Fat <65 g

Sat. Fat < 20 g

Protein 50 g

Cholesterol < 300 mg

CHO 300 g

Fiber 25 g

Sodium <2400 mg

Potassium 3500 mg

Nutrition Servings

What’s on a Food Label?

Product name

Manufacturer’s name and address

Uniform serving size

Amount in the package

Ingredients in descending order by weight

What Food Requires a Label?

Nearly all packaged foods and processed meat products

Health claims

Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary

Health Claims Allowed on Food Labels

osteoporosis

cancer

cardiovascular disease

hypertension

neural tube defects

tooth decay

stroke

use of “may” or “might”

Comparative & Absolute Nutrient Claims

Sugar (free, no added)

Calories (free, low)

Fiber (high, food source, added)

Fat (free, low, reduced)

Cholesterol (free, low, reduced)

Sodium (free, low, light)

Claims

Fortified/enriched

Healthy

Light, lite

Diet

Good source

Organic

Natural

Ethnic Influences on the American Diet

25% of all restaurants in the U.S. have an ethnic theme

Selection of healthy options

Advantages and disadvantages

Ethnic Diets

Native Americans

Hispanic-Americans

Northern European-Americans

African-Americans

Asian Americans

Italian-Americans

Jewish-Americans