PLANNING A HEALTHY DIET A 6 Basic Diet Planning Principles 1 Adequacy a Sufficient energy b Adequate nutrients for healthy people 2 Balance ensures adequency a Enough but not too much 3 Kcal energy control a Energy in energy out b Select foods w high nutrient density management of food energy intake Weight will either increase or decrease most nutrients with less calories 4 Nutrient density grains fruits vegetables dairy meats providing foods in proportion to one another and in proportion to the body s needs a Nutrient dense foods b the most nutrients for the least calories d Empty kcalorie foods low in nutrient density e Deliver energy from sugar and or fat with little or no protein vitamins minerals measure of nutrients a food provides relative to energy it provides f formula 5 Moderation nutrient density amount of nutrient kcal a Regularly selects foods low in fat added sugars b Occasionally foods rich in fats sugars c contributes to adequacy balance kcal control 6 variety a Among and within food groups b Benefits of a varied diet strawberries vit C apricots vit A Improves nutrient adequacy Prevents boredoms II What should one eat to stay healthy A principles and guidelines 1 Dietary Guidelines for Americans 2010 a Revised published every 5 years b Latest Revision January 31 2011 late c Evidence Science based advice for people 2 years old and over on diet PA d Promote health and reduce chronic diseases e New version 4 key areas f Federal governments response to our poor nutrition a 4 key areas of DG 2010 balance calories to maintain weight Foods food components to reduce Foods Nutrients to increase Building healthy eating patterns 2 diet planning guides a Need tools and knowledge to plan an ideal diet b USDA Food Guide Recommended daily amounts for each group Five major food groups Grain protein fruits veggies and dairy each includes info Notable nutrients Nutrient density Serving equivalents c recommended amounts chart page 44 kcals levels with amount from each group subgroups of veggies 5 Green broccoli orange sweet pot black beans yellow corn red tomatoes 3 USDA food guide a notable nutrients Key nutrients of each food group Allows for flexibility in diet plan can choose any food from a food group receive similar nutrients Greater encouragement of some food groups to provide nutrients most lacking in US diets Fruits folate vit A C potassium fiber Vegetables folate vit A C K E magnesium potassium fiber Grains folate niacin B1 B2 iron magnesium selenium fiber Meat P F L E N Protein niacin B6 B12 iron Milk Protein B2 B12 calcium vit A D B Generally 1 Americans need to eat 2 More dark green orange veggies fruits whole grains low fat milk products 3 Fewer refined grains total fats sat trans cholesterol added sugars and total kcal C diet planning guides 1 USDA Food Guide a Nutrient Density foods high in nutrient density foods lower in nutrient density a Discretionary kcalorie allowance Kcalories remaining in a person s energy allowance after consuming enough nutrient dense foods to meet all nutrients for a day a Diff between kcalories needed to supply nutrients those needed to maintain wt b Added sugars and fats milk w added fat 2 diet planning guides a Serving equivalents Fruits vegetables milk cups Grains and meats ounces Visualize portion sizes as being about size of common objects 1 cup fruit veggie baseball fist cup dried fruit nuts golf ball 3 oz meat deck of cards palm 2 tbsp peanut butter ping pong 1 oz 4 dice CD pancake a racquet ball or baseball cup ice cream mashed potatoes cooked pasta rice or oatmeal 4 poker chips 4 small cookies b Mixtures of foods taco casseroles fall into 2 or more categories c Vegetarians Can still use USDA Food Guide Choose My Plate tips resources Highlight 2 Chapter 6 Ethnic food choices sort into appropriate groups p 45 3 choose my plate a Educational tool b Combines USDA Food Guide and Dietary Guidelines c Allows for personal planning d Foods to increase e Foods to reduce f Balancing Calories 4 Exchange lists Appendix G table G 1 a Help in achieving kcalorie control and moderation b Sorting of foods based on Energy nutrient contents Examples cheese on meat exchng bacon on fat exch c 6 exchange lists starch exchange grains starchy veggies corn and limas veggie exchange 100 fruit juice raw or canned fruit exchange 100 juice raw frozen or canned milk exchange 3 in 1 nonfat low fat and full fat exchanges yogurt meat exchange 4 in 1 cheese meat polutry fish eggs very lean lean meat moderate high fat exchange bacon olives peanuts d food exchange groups and calories milk 1 cup 120 150 Skim very low fat 90 Low fat Whole meat substitutes 1 oz Very lean Lean Medium fat High fat 35 55 75 100 starch fruit veggies fat 80 60 25 45 5 putting the plan into action a familiarize yourself with each food group 6 grocery shopping a Grains Whole grain products Has all 3 parts of the grain Fortification enrichment b Vegetables c Fruits Fresh vs canned or frozen Milk fat free low fat Colors Fruit juices count as 1 serving of fruit missing fiber d Meat fish poultry Lean cuts usually ends in loin or rounds Portion sizes Cooking techniques e Make improvements little by little f Processed foods Disadvantages lost valuable nutrients Advantages convenience sometimes fortified a kernel of wheat whole grain a bran b germ c endosperm contains small amount of protein large quantities of the 3 major B vitamins trace minerals and dietary fiber primarily insoluble high in fat shelf life extended in flour when this is removed contains greatest share of protein carbs and iron as well as the major B vitamins portion of grain that remains after refinement white flour consists mainly of just this D terms 1 processed 2 Fortified 3 Refined 4 Enriched a treated to change physical chemical microbiological or sensory properties a addition of nutrients that were either not originally present or present in insignificant amounts OJ w Calcium a process by which coarse parts of food are removed wheat refined into flour bran germ husk removed leaving endosperm a Addition of nutrients that were lost during processing so food will meet specified standard breads b adds iron Thiamin B1 Riboflavin B2 niacin Folate 1996 due to increased neural tube defects E food labels 1 Reasons for food label use make healthy choices 2 Product not required to have food label a those contributing few nutrients cofee tea spices b produced by small businesses c made sold in same establishment Some of these
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