Diet Planning

Chapter 2

Planning a Healthy Diet

© 2008 Thomson - Wadsworth

Principles and Guidelines

• Diet-Planning Principles

 Adequacy (dietary)—providing sufficient energy and essential nutrients for healthy people

 Balance (dietary)—consuming the right proportion of foods

 kcalorie (energy) control—balancing the amount of foods and energy to sustain physical activities and metabolic needs

 Nutrient density—measuring the nutrient content of a food relative to its energy content

 Empty-kcalorie foods denote foods that contribute energy but lack nutrients.

 Moderation (dietary)—providing enough but not too much of a food or nutrient

 Variety (dietary)—eating a wide selection of foods within and among the major food groups



• Dietary Guidelines for Americans

 Adequate nutrients within energy needs

• Consume foods from all food groups and limit foods that can be detrimental to health.

• Consume a balanced diet.

 Weight management

• Maintain a healthy body weight.

• Prevention of weight gain




 Physical activity...MOVE!!!

• Increase energy expenditure and decrease sedentary activities.

• Include cardiovascular conditioning, stretching, and resistance exercises.

Encourage these:

Choose variety:fruits, vegetables, milk milk products, whole grains.



 Fats

• Limit saturated fat, dietary cholesterol, and trans fats.

• Choose monounsaturated and polyunsaturated fat sources.

• Choose lean, low-fat, or fat-free foods.




 Carbohydrates

• Choose those that are high in fiber.

• Choose products with a minimal amount of added sugar.

• Decrease the risk of dental caries.

 Sodium and potassium

• Choose foods that are low in salt and high in potassium.




 Alcoholic beverages

• Drink sparingly.

• Some should not consume alcohol.

 Food safety

• Wash and cook foods thoroughly and keep cooking surfaces clean.

• Avoid raw, undercooked, or unpasteurized products.


Diet-Planning Guides

• Food group plans sort foods into groups based on nutrient content.

• These guides are important in selecting foods for a nutritious diet providing balance, variety, adequacy and moderation.

• A combination of whole grains, vegetables, legumes, fruits, meats or meat alternates and milk products is essential to a healthy diet.

• But...it’s just a guide...we’re all different!



• The USDA Food Guide assigns foods to the five major food groups of fruits, vegetables, grains, meat and legumes, and milk.

 Recommended Amounts

• The recommended intake of each food group depends upon how many kcalories are required.

• There are different kcalorie requirements for those who are sedentary compared to those who are active.

• There are five subgroups of vegetables including dark green vegetables, orange and deep yellow vegetables, legumes, starchy vegetables, and others.

• Variety should be a goal when choosing vegetables.







• USDA Food Guide

 Notable Nutrients

• Key nutrients for each group

• Allows for food substitutions within a group

• Legumes may be considered a vegetable or a meat alternative

• The typical American diet requires an increased intake of vegetables, fruits, whole grains, and milk and a decrease in refined grains, fat, and sugar.



• USDA Food Guide

 Nutrient Density

• Foods can be of high, medium or low nutrient density.

• Must consider energy needs when choosing these foods

 Discretionary KCalorie Allowance

• Calculated by subtracting the amount of energy required to meet nutrient needs from the total energy allowance

• Those with discretionary kcalories may eat additional servings, consume foods with slightly more fat or added sugar, or consume alcohol.

• For weight loss, a person should avoid consuming discretionary kcalories.




• USDA Food Guide

 Serving Equivalents

• Cups are used to measure servings of fruits, vegetables, and milk.

• Ounces are used to measure servings of grains and meats.

• Visualization with common objects can be used to estimate portion sizes*

 Mixtures of Foods

• Foods that fall into two or more groups

• Examples are casseroles, soups, and sandwiches


How much is that?

• 1 cup fruit/veg.

= baseball

• ¼ c dried fruit = golf ball

• 3 oz. meat = deck of cards

• 2 tbs. PB = marshmallow

• 4 small cookies = 4 pokerchips



• USDA Food Guide

 Vegetarian Food Guide

• Reliance on plant foods such as grains, vegetables, legumes, fruits, nuts and seeds

• Similar food groups and servings sizes

 Ethnic food choices fit into the food pyramid

• Asian examples

• Mediterranean examples

• Mexican examples




• USDA Food Guide

 My Pyramid – Steps to a Healthier

You

• www.mypyramid.gov

• The width of the bands represent the amount that should be consumed.

• The pyramid can be individualized for each person.

• Web site provides consumer education about making food choices




• Exchange Lists help to achieve kcalorie control and moderation.

 Foods are sorted by energy-nutrient content.

 Originally developed for those with diabetes

 Portion sizes vary within a group

 Food groupings may not be logical



• Putting the Plan into Action

 Choose the number of servings needed from each group.

 Assign food groups to daily meals and snacks.

• From Guidelines to Groceries -

Processed foods have been treated thus changing their properties.

Fortified foods have improved nutrition.


Note: Eating less lets you eat more often.

Eating nutrient dense foods might let you do the same:

REM. discretionary kcal?



From Guidelines to

Groceries

• Grains

 Refined foods lose nutrients during processing.

 Enriched foods have nutrients added back including iron, thiamin, riboflavin, niacin, and folate.

 Whole-grain products are not refined.

Examples include brown rice and oatmeal.

 Fortified foods have nutrients added that were not part of the original food.




From Guidelines to

Groceries

• Vegetables

 Choose fresh vegetables often.

 Dark green leafy and yellow-orange vegetables are important.

 Good sources of vitamins, minerals, and fiber

 Be careful to control added fat and salt.

 Legumes

• Variety is important

• Economical

• Low-fat, nutrient-rich and fiber-rich


From Guidelines to

Groceries

• Fruit

 Choose citrus and yellow-orange fruits.

 Processed fruits are acceptable alternatives to fresh.

 Provides vitamins, minerals, fibers and phytochemicals

 Fruit juices lack fiber but are healthy beverages.

 Watch energy intakes and fruit “drinks.”


From Guidelines to

Groceries

• Meat, fish and poultry

 Provides minerals, protein and B vitamins

 Choose lean cuts.

 Textured vegetable protein is a processed soybean protein and can be used in recipes.

 Weighing can be used to determine portion sizes...time!!

 Use low-fat cooking methods, and trim and drain fat to reduce fat intake.


From Guidelines to

Groceries

• Milk

 Dairy foods are often fortified with vitamins

A and D.

 Imitation foods that resemble other foods are nutritionally inferior.

 Food substitutes are designed to replace other foods.

 Many lower fat dairy products are available including fat-free, non-fat, skim, zero-fat, no-fat, low-fat, reduced-fat, and less-fat milk.


Food Labels

• The Ingredient List

 All ingredients listed

 Descending order of predominance by weight

• Serving Sizes

 Facilitate comparisons among foods

 Need to compare to quantity of food actually eaten

 Do not necessarily match the USDA Food

Guide


Food Labels

• Nutrition Facts

 Listed by quantity and percentage standards per serving, called Daily Values

 kCalories listed as total kcalories and kcalories from fat

 Fat listed by total fat, saturated fat, and trans fat

 Cholesterol

 Sodium

 Carbohydrate listed by total carbohydrate, starch, sugars, and fiber

 Protein

 Vitamin A, vitamin C, iron, and calcium are listed in

% DV only.



Food Labels

• The Daily Values (DV)

 Estimate of individual foods’ contribution to total diet

 Based on 2000-kcalorie diet

 Can also calculate personal daily values

 Ease in comparing foods


Food Labels

• Nutrient Claims

 Must meet FDA definitions and include conditions of use

 No implied claims

 General terms include free, good source of, healthy, high, less, light or lite, low, more, and organic.

 Energy terms include kcalorie-free, low kcalorie, and reduced calorie.

 Fat and cholesterol terms include percent fat-free, fat-free, low fat, less fat, saturated fat-free, low saturated fat, less saturated fat, trans fat-free, cholesterol-free, low cholesterol, less cholesterol, extra lean, and lean.

 Carbohydrate terms include high fiber and sugar-free.

 Sodium terms include sodium-free and salt-free, low sodium, and very low sodium.


Food Labels

• Health Claims

 Reliable health claims on the FDA “A” list represent clear links between a nutrient and a disease or health-related condition.

 “B” list health claims have supportive evidence but are not conclusive.

 “C” list health claims have limited evidence and are not conclusive.

 “D” list health claims have little scientific evidence to support the claim.


Food Labels

• Structure-Function Claims

 Claims made without FDA approval

 Cannot make statements about diseases

• Consumer Education

 Government education programs

 “Healthier US Initiative” Program


Vegetarian Diets


Vegetarian Diets

• Health Benefits of Vegetarian Diets -

Lifestyle practices are often different from omnivores

 Healthy body weights are common due to high intakes of fiber and low intakes of fat.

 Blood pressure is often lower due to lower body weights, low-fat and high-fiber diets, and plenty of fruits and vegetables.

 Lower incidence of heart disease due to high-fiber diets, eating monounsaturated and polyunsaturated fats, and low intakes of dietary cholesterol

• Inclusion of soy products like tofu and tempeh

 Lower incidence of cancer due to high intakes of fruits and vegetables

 Other diseases



Vegetarian Diet Planning

• Specific information for planning a vegetarian diet can be found at mypyramid.gov

 Protein

• Lacto-ovo-vegetarians consume animal-derived products and thus high-quality protein.

• Meat replacements and textured vegetable protein can be used.

 Iron - Iron-rich vegetables and fortified grain products consumed with foods that are high in vitamin C can help vegetarians meet iron needs.

 Zinc - Consuming legumes, whole grains, and nuts can provide zinc to those who do not consume meat.


Vegetarian Diet Planning

• Calcium

 Calcium is not an issue for the lactovegetarian.

 Calcium-rich foods should be consumed.

• Vitamin B

12

 Vegans may not receive enough B12 from the diet.

 Consumption of fortified products or supplementation may be necessary.

• Vitamin D can come from sunlight exposure or fortified foods.

• Omega-3 Fatty Acids - Food sources include flaxseed, walnuts, soybeans, and their oils.


Healthy Food Choices

• A variety of food is the key to adequacy. Be careful of macrobiotic diets.

• Meal patterns are changed.

• Diet and other lifestyle habits need to be healthy.


Diet Planning

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