Planning a Healthy Diet

The ABC’s of Good Health

Aim for a healthy weight.Be physically active each day.

Let the Pyramid guide your food choices.Choose a variety of grains daily,especially whole grains.Choose a variety of fruits andvegetables daily.

Keep food safe to eat.

Choose beverages and foods to moderate yourintake of sugars.Choose a diet that is low in saturated fat andcholesterol and moderate in total fat.Choose and prepare foods with less salt.If you drink alcoholic beverages,do so in moderation.

How to Plan a healthy diet? Adequacy Balance Energy Nutrient density Moderation Variety

Diet Planning Six basic diet planning principles

1. adequacy enough energy and nutrients (all) are included in

the diet to meet the needs of healthy people2. balance

consuming the right amount of each type of food – not too much, not too little

3. Calories (energy)• energy in from food = energy out for metabolism and

activities• choose foods of high nutrient density

4. nutrient density• choose foods that give you the most nutrient for the

least food energy• empty-calorie foods - deliver only energy, little or no

protein vitamins, minerals

Nutrient Density:Cola = 150 kcalGrapes = 150 kcal

Grapes also offer: trace of protein, some vitamins, minerals, phytochemicals, and fiber

Cola offers: only “empty” calories fromsugar without any other nutrients.

Moderation Variety

› vary your choices, even wishing a food group different foods contain different

nutrients eating nutritiously shouldn’t be boring

Diet-Planning Guide

food group plans› sort foods of similar origin and nutrient

content into groups exchange lists

› organizes food by proportions of carbs, fats, proteins

Food Group Plan

easy way to create a balanced diet

› just select foods from the 5 groups, according to the rules

number of recommended serving is listed

lists the foods according to their nutrient density

Indian Food Guide Pyramid

Food Guide Pyramid

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS

6 TO 11 SERVINGS PER DAY

VEGETABLES: 3 TO 5 SERVINGS PER DAY

FRUITS: 2 TO 4 SERVINGS PER DAY

MEAT, POULTRY, FISH,AND ALTERNATES:

2 TO 3 SERVINGS PER DAY

MILK, CHEESE, AND YOGURT:2 SERVINGS PER DAY

FATS, SWEETS, ANDALCOHOLIC BEVERAGES:

USE SPARINGLY

How much is enough water?

10 – 12 glasses of

plain water /

day

Effects of Inadequate H2O

Decreased muscle strength & control Decreased ability to sweat Increased body core temperature Eventually, heat stroke.

Exchange List Plan

Another source for planning a good diet foods are sorted according to energy nutrient contents

cheeses and meats: both provide energy from protein

carb group: starch, fruit, milk, others, veggies (non-starchy)

meat/meat substitute group: very lean, lean, medium-fat, high fat

fat group

Comprehensive Food Exchange list

S.NO. ExchangeApprox. Amt of raw food(g)

Approx Measure of raw food

Energy (Kcal)

Protein (gm)

Carbohydrate(gm)

Fat(g)

1 Milk 250 1cup 170 8 12 10

2.a. Meat 402pieces or

1 egg 70 7 Neg 5

b. Pulse 30 3tbsp 100 7 17 Neg

3.a. VegA 100 1/2cup Neg Neg Neg Neg

b. VegB 100-150 1/2CUP 40 2 7 Neg

4 Fruit 80-100 1 portion 40 Neg 10 Neg

5 Cereal 20 3tbsp 70 2 15 Neg

6 Fat 5 1tsp 45 Neg Neg 5

7 Sugar 5 1tsp 20 Neg 5 Neg

Understanding Exchange List

A food exchange list consists of similar foods grouped together so that specified amounts of each food listed in that group have approximately the same energy, carbohydrate, protein and fat content.

Understanding Exchange List

Food exchange are food equivalents designed to facilitate easy variation in diet.

One can make the diet more flexible and exciting to match one’s taste and needs, by understanding the concept of Exchanges.

For e.g In a cereal exchange, one chappati is equivalent to 3/4 katori cooked rice or one idli or two medium slices of bread. One cannot substitute chappati with milk or dal because of different nutritional quality.

Similarly, the chart on vegetable exchange gives you a list of vegetables that can be exchanged with each other.

Groceries

how do you plan a healthy diet?› start with what you like and

build on that think food groups and

nutrient-rich› most food is processed

“treated to change physical, chemical microbiological or sensory properties”

Grocery Guidelines

choose › whole-grain regularly› fresh vegetables

raw, frozen, cooked, canned (without salt) are OK

› legumes beans and peas cheap, high in fiber

› fresh fruits, mostly citrus frozen, dried, canned without sugar

are OK› meat, fish and chicken with minimal fat› fat-free or low-fat milk, yogurt, cheese

Information Panel:

Nutrition Facts Panel

Food Labels

Read them Ingredient list Serving size Nutrition facts

Ingredient List

Food Labels Food labels and the

accompanying information are invaluable. Take the time to read them and use them in making wise choices and planning a healthy diet.