Planning a Healthy Diet PDF

Planning a Healthy Diet  Principles and Guidelines Adequacy – Sufficient energy – Adequate nutrients for healthy people Balance – Different types of foods kcalorie (energy) control – Energy in = energy out  Principles and Guidelines Nutrient-dense foods – Contain the m...

Planning a Healthy Diet  Principles and Guidelines Adequacy – Sufficient energy – Adequate nutrients for healthy people Balance – Different types of foods kcalorie (energy) control – Energy in = energy out  Principles and Guidelines Nutrient-dense foods – Contain the most nutrients for the least food energy Moderation – Limit consumption of foods high in fat and added sugars Variety – Eat from each of the food groups – Vary choices daily  Principles and Guidelines Dietary guidelines for Americans – Evidence-based advice – Promote health and reduce chronic diseases – Four major topic areas Balancing kcalories Reduce intake of sodium, fats, sugars, refined grains Variety of fruits and vegetables, whole grains, and low fat proteins Building healthy eating patterns  Diet-Planning Guides Need tools and knowledge to plan an ideal diet USDA Food Patterns – Includes five major food groups – Recommended daily amounts for each group – Notable nutrients – Serving equivalents – Lists foods in each group  Diet-Planning Guides Discretionary kcalories – Difference between kcalories needed to supply nutrients and those needed to maintain weight – Person can choose how to “spend” those calories Additional nutrient-dense foods Add some fats and sugar Add some alcohol  Diet-Planning Guides Serving equivalents – Fruits, vegetables, milk measured in cups – Grains and meats measured in ounces Ethnic food choices Vegetarians can still use the USDA Food Guide Mixtures of foods Diet-Planning Guides  Diet-Planning Guides MyPlate – Educational illustration of the five food groups – Shortcoming: fails to convey enough information Healthy Eating Index – Assessment tool – Measures how well a diet meets the recommendations of the Dietary Guidelines Diet-Planning Guides  Food Labels Provide nutrition information Some products not required to have food labels – Voluntary use of labels Food label components – Ingredient list – Nutrition facts panel – Claims  Food Labels 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 Patterns sizes  Food Labels Nutrient quantities – Actual quantities – Percentages of standard “Daily Values” Required information – Total food energy and food energy from fat – Total fat Saturated fat Trans fat – Cholesterol  Food Labels Required information (cont’d.) – Sodium – Total carbohydrate – Dietary fiber – Sugars – Protein – Vitamins: A, C, iron, and calcium Food Labels