planning a healthy diet

Whitney & Rolfes – Understanding Nutrition, 12th Edition

Planning a Healthy Planning a Healthy DietDiet

Chapter 2

1956 - 1992

1992 - 2004


MyPyramid: Steps to a MyPyramid: Steps to a Healthier YouHealthier You

Fig. 2-3, p. 45

The multiple colors of the pyramid illustrate variety: each color represents one of the five food groups, plus one for oils. Different widths of colors suggest the proportional contribution of each food group to a healthy diet.

The name, slogan, and website present a personalized approach.

A person climbing steps reminds consumers to be physically active each day.

The narrow slivers of color at the top imply moderation in foods rich in solid fats and added sugars.

The wide bottom represents nutrient-dense foods that should make up the bulk of the diet.Greater intakes of

grains, vegetables, fruits, and milk are encouraged by the width of orange, green, red, and blue, respectively.

GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

Tufts University

Mediterranean

New Zealand


MyPyramid: Steps to a MyPyramid: Steps to a Healthier YouHealthier You


Principles and GuidelinesPrinciples and Guidelines

Adequacy Sufficient energy Adequate nutrients for healthy people

Balance Enough but not too much

kCalorie (energy) control Energy in = energy out High nutrient density foods



Nutrient density The most nutrients for the fewest calories Low-nutrient density foods

Moderation Food selections – low in fat & added sugars

Variety Among and within food groups Benefits of a varied diet



Dietary Guidelines for Americans Science-based advice Promote health and reduce chronic diseases Nine areas of recommendation, covering

DietPhysical activity


Diet-Planning GuidesDiet-Planning Guides

Need tools and knowledge to plan an ideal diet

USDA Food Guide Five major food groups

Recommended daily amounts for each groupNotable nutrientsServing equivalentsNutrient density



USDA Food Guide Notable nutrients

Key nutrients of each food groupAllows for flexibility in diet planGreater encouragement of some food groups

Discretionary kcalorie allowanceDifference between kcalories supplied and

those neededAdded sugars and fats



USDA Food Guide Serving equivalents

Fruits, vegetables, milk = cupsGrains and meats = ounces

Mixtures of foods Vegetarians

Can still use USDA Food Guide Ethnic food choices



USDA Food Guide MyPyramid – http://www.mypyramid.gov

Educational toolCombines USDA Food Guide and Dietary

GuidelinesAllows for personal planningPyramid shortcomings

Healthy Eating Index



Exchange lists Help in achieving kcalorie control and

moderation Sorting of foods

Energy-nutrient contentsExamples



Putting the plan into action Familiarize yourself with each food group

Grocery shopping Consider foods you enjoy Make improvements little by little Processed foods

DisadvantagesAdvantages


Diet-Planning Guides – Diet-Planning Guides – Grocery ShoppingGrocery Shopping

Grains Whole-grain

products Fortification &

enrichment Vegetables

Fresh vs. canned or frozen

Milk

Fruits Colors Fruit juices

Meat, fish, & poultry Lean cuts Portion sizes Cooking techniques


Food LabelsFood Labels

Reasons for food label use Product not required to have food labels

Voluntary use of labels Restaurant food labeling

Portion sizes

Fig. 2-9a, p. 54

The name and address of the manufacturer, packer, or distributor

The common or usual product name

Approved nutrient claims if the product meets specified criteria

The net contents in weight, measure, or count

Approved health claims stated in terms of the total diet



Ingredient list Listing of all ingredients Descending order of predominance by

weight Serving sizes

Food and Drug Administration (FDA) role Adjust calculations according to amount

consumed Sizes listed vs. USDA Food Guide sizes



Nutrition Facts Quantities and Daily Values Required information

Total food energy; food energy from fatTotal fat; saturated fat; trans fat; cholesterolSodiumTotal carbohydrate; dietary fiber; sugarsProteinVitamins A & C; iron; calcium



Daily Values Expressed as percentage Relationship to health “Ballpark” estimate of contribution to total

diet Based on 2000 kcalories per day

Nutrient claims Meet FDA definitions



Health claims Need for scientific evidence FDA report card

Structure-function claims Made without FDA approval

Consumer education Coordination of USDA Food Guide, Dietary

Guidelines, and food labels

Table 2-11, p. 58


Vegetarian DietsVegetarian Diets


Healthy Food ChoicesHealthy Food Choices

Vegetarian diets Lower risk of mortality from several chronic

diseases Nutritionally sound choices Variety is key to nutritional adequacy Macrobiotic diet

Way of life, not just a meal plan


Vegetarian DietsVegetarian Diets

Dietary choices fall along a continuum No foods of animal origin to few restrictions

Part-time vegetarians or flexitarians Motivations for choosing vegetarian diets Vegetarian classifications

Foods excluded from diet


Health Benefits of Health Benefits of Vegetarian DietsVegetarian Diets

Vegetarian lifestyle factors Tobacco, drugs, alcohol, physical activity Limitations of research

Weight control Blood pressure Heart disease Cancer Other diseases


Vegetarian Diet PlanningVegetarian Diet Planning

Task Use variety of foods within an energy

allowance that maintains a healthy body weight

MyPyramid Vegetarian food pyramid Vegetarian food guides

Help ensure adequate intakes of key nutrients


Vegetarian Diet PlanningVegetarian Diet Planning

Protein Sources Requirements

Iron RDA is higher Absorption

Zinc

Calcium Food choices

Vitamin B12

Only in animal-derived foods

Vitamin D Omega-3 fatty acids

planning a healthy diet

Documents

food groupallows

food groupsbenefits

indexwhitney rolfes

fatswhitney rolfes

healthier youwhitney

varied dietwhitney rolfes

toolcombines usda food

healthy diet