designing a healthful diet

© 2011 Pearson Education, Inc.

2Designing a

Healthful Diet


A Healthful Diet

• A healthful diet provides the proper combination of energy and nutrients

• A healthful diet is:• Adequate• Moderate• Balanced• Varied


A Healthful Diet Is Adequate

• An adequate diet provides enough energy, nutrients, fiber, and vitamins to maintain a person’s health

• Undernutrition occurs if a person’s diet contains inadequate levels of several nutrients for a long period of time


A Healthful Diet Is Moderate

• Moderation refers to eating any foods in moderate amounts—not too much and not too little


A Healthful Diet Is Balanced

• A balanced diet contains the combinations of foods that provide the proper proportions of nutrients


A Healthful Diet Is Varied

• Variety refers to eating many different foods from the different food groups on a regular basis


Designing a Healthful Diet

• The tools for designing a healthful diet include:• Food labels• Dietary Guidelines for Americans• MyPyramid


Food Labels

The FDA requires food labels on most products. These labels must include:1. A statement of identity2. Net contents of the package3. Ingredient list4. Manufacturer’s name and address 5. Nutrition information (Nutrition Facts Panel)

Reading Labels


Nutrition Facts Panel

• Learn more about an individual food

• Compare one food with another



1. Serving size and servings per container• Serving sizes are based on the amounts

people typically eat for each food

2. Calories and calories from fat per serving• This information can be used to determine if a

product is relatively high in fat



3. List of nutrients• Fat (total, saturated, trans)• Cholesterol• Sodium• Fiber• Some vitamins and minerals



4. Percent Daily Values (%DVs)• How much a serving of food contributes to

your overall intake of the listed nutrients• Compare %DV between foods for nutrients• Less than 5% DV of a nutrient is considered low • More than 20% DV of a nutrient is considered high



5. Footnote • %DV is based on a 2,000-calorie diet • Table illustrates the difference between a

2,000-calorie and 2,500-calorie diet• May not be present on all food labels

ABC Video Food Labels and Portion Size



• Nutrient and health claims • Must meet FDA-approved definitions • Example: “low in sodium” indicates that the

particular food contains 140 mg or less of sodium per serving

• Structure–function claims • Made without FDA approval, proof, or

guarantees that any benefits are true • Example: “Improves memory”


Dietary Guidelines

• Dietary Guidelines for Americans• Developed by the U.S. Departments of

Agriculture and Health and Human Services• General advice for healthful diet and lifestyle• Updated every 5 years• Most recent update was in 2005


Adequate Nutrients Within Calorie Needs• Key Recommendations• Consume a variety of nutrient-dense foods• Choose foods that are limited in saturated and

trans fats, cholesterol, added sugars, salt, and alcohol

• Balanced eating patterns• USDA Food Guide (MyPyramid) • DASH eating plan


Weight Management

• Overweight or obesity increases the risk for many chronic diseases: • Heart disease, diabetes, stroke, some cancers

• Key recommendations:• Maintain body weight within healthful range by

balancing calories from foods and beverages with calories expended

• Prevent weight gain—make small decreases in calorie intake and increase physical activity


Physical Activity

• Key recommendations:• Regular physical activities promote health,

psychological well-being, and healthful weight• Physical fitness includes cardiovascular

conditioning, stretching exercises for flexibility, and resistance exercise

• 30 minutes daily minimum of moderate activity most days of the week

• 60–90 min./day on most days of the week to prevent weight gain or promote weight loss


Food Groups to Encourage

• A variety of fruits and vegetables• Key nutrients: vitamin A, vitamin C, folate, and

potassium• Sufficient amounts of fruits and vegetables

each day while staying within energy needs• Choose a variety from five vegetable subgroups

• 3 or more ounces/day of whole-grain foods• 3 cups/day of low-fat or fat-free milk or

equivalent


Fats

• Essential fatty acids and fat-soluble vitamins• Energy dense• Diets high in saturated fats, trans fats, and

cholesterol increase risk for heart disease• Key recommendations:• Less than 10% of calories from saturated fat• Less than 300 mg/day of cholesterol• Trans fats should be as low as possible• Total fats: 20–30% of total calories (lean protein

sources)


Carbohydrates

• Important source of energy and essential nutrients

• Key recommendations: • Choose fiber-rich fruits, vegetables, whole

grains• Prepare foods with little added sugar• Limit intake of foods high in sugar and starch• Reduce the risk of dental caries (cavities):

Practice good oral hygiene Eat foods high in sugar and starch less frequently


Sodium and Potassium

• Essential for health in appropriate amounts• Potassium is linked to healthful blood pressure• Excess sodium consumption: • Linked to high blood pressure in some people• Can cause loss of calcium from bones

• Key recommendations:• Consume less than 2,300 mg/day sodium (1 tsp. salt)• Choose and prepare foods with little salt • Consume potassium-rich foods (fruits, vegetables)


Alcoholic Beverages

• Alcohol provides energy, but not nutrients • Depresses the nervous system• Toxic to the liver and other body cells• Excess can lead to health and social problems


Alcoholic Beverages

• Key recommendations:• Drink sensibly and in moderation

Moderation: 1 drink for women, 2 for men per day• People who should not drink alcohol include:

Women of child-bearing age who may become pregnant

Pregnant or lactating women, children, adolescents Persons on medications that can interact with

alcohol People who are engaging in activities that require

attention, skill, or coordination


Food Safety

• Healthful diet is safe from food-borne illness • Important tips:• Store and cook foods at the proper

temperatures• Avoid unpasteurized juices and milk, raw or

undercooked meats and shellfish• Wash hands and cooking surfaces before

cooking and after handling raw meats, shellfish, and eggs


USDA Food Guide: MyPyramid

• MyPyramid is used to plan a healthful diet• Conceptual framework for the types and

amounts of foods that make up a healthful diet • Will change as more is learned about nutrition• Based on the 2005 Dietary Guidelines for

Americans and the Dietary Reference Intakes• Personalized guide accessible on the Internet


MyPyramid

MyPyramid is intended to help Americans • Eat in moderation• Eat a variety of foods• Consume the right proportion of each

recommended food group• Personalize their eating plan• Increase their physical activity• Set goals for gradually improving their food

choices and lifestyle


MyPyramid

Six food groups:1. Grains2. Vegetables3. Fruits4. Oils5. Milk6. Meat


MyPyramid: Grains

• “Make half your grains whole”• Eat at least 3 ounces of whole-grain breads,

cereal, crackers, rice, or pasta each day• Foods in this group provide fiber-rich

carbohydrates and are good sources of the nutrients riboflavin, thiamin, niacin, iron, folate, zinc, protein, and magnesium

ABC Video Whole Grains


MyPyramid: Vegetables and Fruits

• “Vary your veggies”• Eat more dark green and orange vegetables

and more dry beans and peas• “Focus on fruits”• Go easy on fruit juices

• Fruits and vegetables are good sources of carbohydrates, fiber, vitamins A and C, folate, potassium, and magnesium


MyPyramid: Vegetables and Fruits

• Phytochemicals• Naturally occurring plant chemicals such as

pigments that enhance health• Work together in whole foods in a unique way

to provide health benefits• Found in soy, garlic, onions, teas, coffee• Scientific study of phytochemicals is new• May reduce risks for chronic diseases (cancer

and cardiovascular disease)


MyPyramid: Oils

• “Know your fats”• Encourage selection of health-promoting forms

of fats: fat from fish, nuts, and vegetable oils• Sources of vitamin E and essential fatty acids• Limit solid fats: butter, stick margarine,

shortening, lard, and visible fat on meat


MyPyramid: Milk

• “Get your calcium-rich foods”• Suggest low-fat or fat-free dairy products• People who cannot consume dairy can choose lower-

lactose or lactose-free dairy products or other calcium sources: • Calcium-fortified juices; soy and rice beverages

• Dairy foods are good sources of calcium, phosphorus, riboflavin, protein, vitamin B12

• Many are fortified with vitamins A and D


MyPyramid: Meat and Beans

• “Go lean on protein”• Include meat, poultry, fish, dry beans, eggs, nuts • Encourage low-fat or lean meats and poultry• Cooking methods: baking, broiling, grilling• Good sources of protein, phosphorus, vitamins B6 and

B12, magnesium, iron, zinc, niacin, riboflavin, and thiamin

• Legumes: good sources of fiber and vitamins (vegetables), proteins and minerals (meats)


MyPyramid: Discretionary Calories

• New concept• Represent the extra energy a person can

consume after he or she has met all essential needs by consuming nutrient-dense foods

• Depends upon age, gender, physical activity• Foods that use discretionary calories:

fats: butter, salad dressing, mayonnaise, gravy high-sugar foods: candies, desserts, soft drinks


MyPyramid: How Much of Each Food?

• The number of servings for each section of the pyramid is based on the recommended calorie level

• Ounce-equivalent is used to define a serving size for the grains and meats and beans sections


MyPyramid: Serving Sizes

• What is considered a serving size?Grains (1 ounce-equivalent) • 1 slice of bread• 1 cup ready-to-eat cereal• 1/2 cup cooked rice, pasta, or cereal

Vegetables (1 cup-equivalent)• 2 cups raw leafy vegetable (spinach)• 1 cup chopped raw or cooked vegetable (broccoli)



• What is considered a serving size? Meats (1 ounce-equivalent)

• 3-oz. meat is 3 oz-equivalents• 1 egg, 1 tablespoon peanut butter, and 1/4 cup

cooked dry beans are 1 oz-equivalents in the meat and beans group



• There is no national standardized definition for a serving size of any food

• Serving size may differ from food labels• Check the Nutrition Facts Panel for the

serving sizes of packaged foods


Alternate Food Guide Pyramids

• Variations of MyPyramid not yet developed for diverse populations

• Adaptations of previous versions of USDA Food Guide Pyramid: • Athletes—emphasized fluid replacement• Children and adults over age 70• Mediterranean Diet Pyramid• Ethnic and cultural variations


Eating Out on a Healthful Diet

• Eating in restaurants often involves:• High-calorie, high-fat, and high-sodium foods• Large portion sizes

• A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!

• Educated consumers can make wise meal choices while dining out

ABC Video Fast-Food Trends

designing a healthful diet

Documents

pearson education

healthful dieta healthful

nutrientsa healthful

persons diet

serving of food

food calories

individual food

particular food