PLANNING A HEALTHY DIET A. 6 Basic Diet Planning Principles1. Adequacya. Sufficient energy b. Adequate nutrients for healthy people2. Balance (ensures adequency)a. Enough but not too much-(grains, fruits/vegetables, dairy, meats)-(providing foods in proportion to one another and in proportion to the body’s needs)3. Kcal (energy) controla. 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 calories4. Nutrient density a. Nutrient dense foodsb. the most nutrients for the least caloriesd. Empty-kcalorie foods=low in nutrient densitye. 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- nutrient density = amount of nutrient/kcal5. Moderationa. Regularly selects foods – low in fat & added sugarsb. Occasionally foods rich in fats & sugarsc. (contributes to adequacy, balance, kcal control)6. varietya. Among and within food groupsb. Benefits of a varied diet - (strawberries/vit C, apricots vit A)- Improves nutrient adequacy- Prevents boredomsII. What should one eat to stay healthy?A. principles and guidelines 1. Dietary Guidelines for Americans, 2010a. Revised/published every 5 yearsb. Latest Revision, January 31, 2011 (late)c. Evidence/Science-based advice for people 2 years old and over on diet & PAd. Promote health and reduce chronic diseasese. New version 4 key areasf. 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 patterns2. diet-planning guidesa. Need tools and knowledge to plan an ideal dietb. USDA Food Guide- Five* major food groups (Grain, protein, fruits, veggies, and dairy) each includes info: Recommended daily amounts for each group Notable nutrients Serving equivalents Nutrient density 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 guidea. 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&DB. Generally…1. Americans need to eat:2. More dark green, orange veggies, fruits, whole grains, low fat milk products3. 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 guidesa. Serving equivalents- Fruits, vegetables, milk = cups- Grains and meats = ounces- Visualize portion sizes as being about size of common objects1 cup fruit/veggie: baseball, fist¼ cup dried fruit/nuts: golf ball3 oz meat: deck of cards, palm2 tbsp peanut butter – ping pong1 oz: 4 dice CD =pancakea racquet ball or ½ baseball= ½ cup ice cream, mashed potatoes, cooked pasta, rice or oatmeal4 poker chips = 4 small cookiesb. Mixtures of foods – taco, casseroles fall into 2 or more categoriesc. Vegetarians- Can still use USDA Food Guide- Choose My Plate tips/resources- Highlight 2/Chapter 6- Ethnic food choices- sort into appropriate groups p 453. choose my plate a. Educational toolb. Combines USDA Food Guide and Dietary Guidelinesc. Allows for personal planningd. Foods to increasee. Foods to reducef. Balancing Calories4. Exchange lists –Appendix G, table G-1a. Help in achieving kcalorie control and moderationb. 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 1nonfat, 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)Skim/very low fat 90Low fat 120Whole 150- meat/substitutes (1 oz)Very lean 35Lean 55Medium fat 75High fat 100- starch 80- fruit 60-veggies 25- fat 455. putting the plan into actiona. familiarize yourself with each food group6. grocery shoppinga. Grains- Whole-grain products**** (Has all 3 parts of the grain)- Fortification & enrichmentb. Vegetables - Fresh vs. canned or frozen- Milk - fat free, low fatc. Fruits- 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 littlef. Processed foods- Disadvantages – lost valuable nutrients- Advantages- convenience, sometimes fortified** a kernel of wheat (whole grain)a. bran- contains small amount of protein; large quantities of the 3 major B-vitamins, trace minerals, and dietary fiber – primarily insoluble b. germ- high in fat, shelf life extended in flour when this is removedc. endosperm- 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. terms1. processeda. treated to change physical, chemical, microbiological, or sensory properties2. Fortified:a. addition of nutrients that were either not originally present or present in insignificant amounts (OJ w/ Calcium)3. Refined:a. process by which coarse parts of food are removed; wheat refined into flour, bran, germ, husk removed, leaving endosperm4.
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