Designing a Healthy Diet Ch2 Thursday November 5 2015 7 55 PM Key Principles of A Healthy Diet Variety Balance Moderation Goal Consume a variety of food balanced by a moderate intake of each food A Food Philosophy That Works It has been the basic diet and health plan for years Control how much you eat Pay attention to what you eat choose whole grains fruits and vegetables Stay physically active There are no exclusively good or bad foods Functional Foods Foods that provide health benefits beyond those supplied by the traditional nutrients they contain VarietyMeans Eating Many Different Foods Choose foods from ALL the food groups No one food meets all nutrient needs Eat from the five food groups every day Grains Fruits Protein Vegetables Dairy ProportionalityMeans Eating More Nutrient Dense Foods Balance Eating more nutrient dense foods and beverages such as fruit vegetables whole grains fat free or low fat milk products Eating less foods high in certain types of fat sugars cholesterol salt and alcohol Matching you energy intake with energy expenditure Nutrient Density Derived by dividing a food s nutrient content by its calorie content When the food s contribution to our nutrient need for that nutrient exceeds its contribution to our calorie need the food is considered to have a Nutrient Density Matching you energy intake with energy expenditure Derived by dividing a food s nutrient content by its calorie content When the food s contribution to our nutrient need for that nutrient exceeds its contribution to our calorie need the food is considered to have a favorable nutrient density The higher a food s nutrient density the better it is as a nutrient source Nutrient density is important for some older people and those following weight loss diets ModerationRefers mostly to portion size Pay attention to portion sizes and planning your day s diet so that you do not over consume any nutrients Energy Density Energy Densityof a food is determined by comparing the calorie kcal content with the weight of food A food rich in calories which weighs relatively little in energy dense Some research suggests that eating a meal with many foods of low energy density promotes satiety without many calories Achieving Optimal Nutritional Status Under nutrition Intake fails to meet needs Surpluses depleted Clinical deficiencies and disorders Health declines Over nutrition Intake exceeds needs Surpluses are plentiful Energy and nutrient toxicity Health declines 2 2 Dietary and Physical Activity Guidelines 2010 Dietary Guidelines for Americans Direction for the development of educational materials aid policy makers serve as the basis for consumer nutrition messages Three major goals 1 2 3 Balance calories with physical activity to manage weight Consume more of certain foods and nutrients such as fruits vegetables whole grains fat free and low fat dairy products and seafood Consume fewer foods with sodium salt saturated fats trans fats cholesterol added sugars and refined grains 3 2 weight Consume more of certain foods and nutrients such as fruits vegetables whole grains fat free and low fat dairy products and seafood Consume fewer foods with sodium salt saturated fats trans fats cholesterol added sugars and refined grains Balancing Calories to Manage Weight Consuming too many calories without increasing physical exercise will lead to weight gain Dietary guidelines encourage all American s to achieve and maintain a healthy body weight by controlling calorie intake and leading an active lifestyle Foods and Food Components to Reduce American diets typically have too much Salt Solid fats e g butter empty calories Added sugars empty calories Refined grains Foods and Nutrients to Increase Dietary guidelines encourage Americans to replace problem foods with nutrient rich foods Physical Activity Guidelines for Americans US Department of Health and Human Services issued Physical Activity Guidelines for Americans in 2008 Provide measurable physical activity standards for Americans age 6 and older Benefits to Adults and Children Adults health benefits occur with at least 150 minutes per week of moderate intensity physical activity Adults accumulate activity throughout week in a variety of ways Children adolescents should include 60 minutes of physical activity per day Building Healthy Eating Patterns Eating pattern a combination of foods and beverages that constitutes an individual s complete dietary intake over time Healthy pattern includes Dietary Guidelines MyPlate Harvard Healthy Eating Plate Vegetarian Mediterranean 2 3 MyPlate A Menu Planning Tool MyPlate Dietary Guidelines MyPlate Harvard Healthy Eating Plate Vegetarian Mediterranean 2 3 MyPlate A Menu Planning Tool MyPlate MyPlate A visual representation of the advice contained in the 2010 Dietary Guidelines for Americans ChooseMyPlate gov Application Of Dietary Guidelines Web based tool to help individuals apply recommendations of dietary guidelines Replaces the Food Pyramid Food Grouping system that divides foods into groups based on nutrients they deliver to the diet Food group servings based on individual s energy requirements ChooseMyPlate gov Visual Messages Fruits and vegetables cover half the plate Energy vitamins minerals phytochemicals Nutrient density Grains cover a bit more space than protein Cup of dairy on the side Consumer Health Messages ChooseMyPlate gov provides recommendations to make healthier food choices Balancing Calories Foods to increase Foods to reduce Balancing Calories Foods to Increase Foods to Reduce Daily Food Plans Enjoy your food but eat less Avoid oversized portions Make half your plate fruits and vegetables Make at least half your grains whole Switch to skim or 1 milk Compare sodium in foods such as soup bread and frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks Canned food often has a higher sodium content ChooseMyPlate gov Interactive tool that estimates your calorie needs and suggests a food pattern based on your age frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks Canned food often has a higher sodium content Daily Food Plans ChooseMyPlate gov Interactive tool that estimates your calorie needs and suggests a food pattern based on your age gender height and weight Modified daily food plans for preschoolers pregnant or breastfeeding mothers and those interested in losing weight Understanding Serving Sizes Food Group Grains Ounce equivalent
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