chapter 2: guidelines for designing a healthy diet
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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) - PowerPoint PPT PresentationTRANSCRIPT
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Chapter 2: Guidelines for Designing a Healthy Diet
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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
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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)
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Balance
Select foods from the SIX food groups
Grains
Milk & other dairy
Meat or meat substitutes & beans
Vegetables
Fruits
Oils & sweets
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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”
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Nutrient Density
Comparison of vitamin & mineral content to number of kcals
Empty calories provide many kcalories but few nutrients
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Nutrient Density
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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
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Desirable State of Nutritional Health
AVOID MALNUTRITION
Intake meets body’s needs
Body has a small surplus
MD visit?
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Undernutrition
Intake is below body’s needs
Stores used
Health declines
Clinical symptomsSkin, hair, nails, tongue, eyesBruising, fatigue
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Overnutrition
Intake exceeds body’s needsShort term, few symptomsLong term, serious conditionsClinical symptomsObesityCVDMHTN
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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
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OLD Food Guide Pyramid
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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
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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
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Number of Calories
18 tsp12 tsp6 tspTotal sugar
937353Total fat
765Meat
2-32-32-3Milk
432Fruit
543Veg
1196Bread
2800 kcal2200 kcal1600 kcalEnergy
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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
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Standards For Food Labeling
FDA developed the Daily Values using two standards
Only used on food labels
Allow for comparison shopping
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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
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Nutrition Servings
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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
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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
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Health Claims Allowed on Food Labels
osteoporosis
cancer
cardiovascular disease
hypertension
neural tube defects
tooth decay
stroke
use of “may” or “might”
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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)
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Claims
Fortified/enriched
Healthy
Light, lite
Diet
Good source
Organic
Natural
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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
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Ethnic Diets
Native Americans
Hispanic-Americans
Northern European-Americans
African-Americans
Asian Americans
Italian-Americans
Jewish-Americans