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

Transcription

1 Diet Principles and Dietary these two items should be considered each time we make a choice of what goes into our mouth Guidelines

2 Diet Planning 6 basic diet planning principles adequacy enough energy and nutrients (all) are included in the diet to meet the needs of healthy people balance consuming the right amount of each type of food not too much, not too little

3 kcalories (energy) energy in from food = energy out for metabolism and activities choose foods of high nutrient density nutrient density choose foods that give you the most nutrient for the least food energy empty-kcalorie foods deliver only energy, little or no protein vitamins, minerals

4 moderation variety vary your choices, even wishing a food group different foods contain different nutrients eating nutritiously shouldn t be boring

5 Dietary Guidelines 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 and vegetables daily. Keep food safe to eat. Choose beverages and foods to moderate your intake of sugars. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose and prepare foods with less salt. If you drink alcoholic beverages, do so in moderation.

6 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

7 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 BREADS, CEREALS, AND OTHER GRAIN PRODUCTS 6 TO 11 SERVINGS PER DAY

8 Food Group Plan VEGETABLES: 3 TO 5 SERVINGS PER DAY FRUITS: 2 TO 4 SERVINGS PER DAY

9 Food Group Plan MEAT, POULTRY, FISH, AND ALTERNATES: 2 TO 3 SERVINGS PER DAY MILK, CHEESE, AND YOGURT: 2 SERVINGS PER DAY

10 Food Group Plan FATS, SWEETS, AND ALCOHOLIC BEVERAGES: USE SPARINGLY

11 Key: Fat (naturally occurring and added) Sugars (added) These symbols show fats, oils and added sugars in foods. Vegetable Group 3 5 servings Milk, Yogurt & Cheese Group 2 3 servings Food Guide Pyramid Fats, Oils & Sweets Use sparingly Fat (naturally occurring and added) Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2 3 servings Fruit Group 2 4 servings Bread, Cereal, Rice & Pasta Group 6 11 servings Food Guide Pyramid A Guide to Daily Food Choices The breadth of the base shows that grains (breads, cereals, rice, and pasta) deserve most emphasis in the diet. The tip is smallest: use fats, oils, and sweets sparingly.

12 Portion Size 1 c cooked vegetables = a fist 1 medium fruit = a baseball ¼ c dried fruit = a golf ball 3 oz. of meat = deck of cards 2 tbs peanut butter = a marshmallow 1 ½ oz cheese = 6 stacked dice ½ c ice cream = a racquetball 4 small cookies = 4 poker chips

13 Energy Requirements

14 75% % of a day s food should come from grains, vegetables and fruits

15 Vegetarian Food Guide vegetarians eat mainly plant foods grains, vegetables, legumes, fruits, seeds, nuts may include eggs and/or milk products food groups are similar meat alternates are selected

16 Perception vs. Actual Intake our choices often don t measure up to what we should be eating

17 Healthy Eating Index established by the USDA to determine how well a diet meets recommendations Total fat Saturated fat Food Guide Pyramid Cholesterol Sodium Variety

18 Shortcomings to the Pyramid not all fats are bad refined products are grouped with whole grains USDA is revisiting the Pyramid

19 Exchange Lists Appendix G another source for planning a good diet foods are sorted according to energy-nutrient 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

20 Plan a Diet for the Day

21 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

22 Bread, Grain, Cereal Terms fortified addition of nutrients to a food refined course parts of food are removed

23 Terms enriched adding nutrients back to food that were lost in processing whole grain grain in its entirety (less the husk)

24 The protective coating of bran around the kernel of grain is rich in nutrients and fiber. The endosperm contains starch and proteins. The germ is the seed that grows into a wheat plant, so it is especially rich in vitamins and minerals to support new life. A Wheat Plant The outer husk (or chaff) is the inedible part of a grain. Whole-grain products contain much of the germ and bran, as well as the endosperm; that is why they are so nutritious. Common types of flour: White flour an endosperm flour that has been refined and bleached for maximum softness and whiteness. Unbleached flour a tan-colored endosperm flour with texture and nutritive qualities that approximate those of regular white flour. Wheat flour any flour made from wheat, including white flour; wheat flour has been refined whereas whole-wheat flour has not. Whole-wheat flour flour made from whole-wheat kernels; a whole-grain flour. Refined white grain products contain only the endosperm. Even with nutrients added back, they are not as nutritious as whole-grain products, as the next figure shows.

25 Nutrients in Bread Whole-grain bread Enriched white bread Unenriched white bread Percentage of nutrients as compared with whole-grain bread

26 Grocery Guidelines choose whole-grain regularly fresh vegetables raw, frozen, cooked, canned (without salt) are OK legumes beans and peas cheap, high in fiber

27 chose fresh fruits, mostly citrus frozen, dried, canned without sugar are OK meat, fish and chicken with minimal fat fat-free free or low-fat milk, yogurt, cheese

28 read them ingredient list found on all labels foods listed in descending order by predominance by weight Food Labels

29 Food Labels serving size specific sizes have been established by the FDA all labels for a given product use the same serving size all ice cream is ½ cup

30 Food Labels nutrition facts presented as quantities and percentages percentages are called Daily Values

31 Daily Values aids consumers in choosing food that contributes a little or a lot of nutrient greater than or equal to 20% is a high or excellent source of nutrient 10-19% = good source

32 The name and address of the manufacturer, packer, or distributor The serving size and number of servings per container kcalorie information and quantities of nutrients per serving, in actual amounts The common or usual product name Approved nutrient claims if the product meets specified criteria The net contents in weight, measure, or count Approved health claims stated in terms of the total diet Quantities of nutrients as % Daily Values based on a 2000-kcalorie energy intake Daily Values reminder for selected nutrients for a and a kcalorie diet kcalorie per gram reminder The ingredients in descending order of predominance by weight

33 Nutrient Claims have to meet FDA definitions High", "Rich In", or "Excellent Source Of" Contains 20% or more of the Daily Value (DV) to describe protein, vitamins, minerals, dietary fiber, or potassium per reference amount. May be used on meals or main dishes to indicate that product contains a food that meets definition. May not be used for total carbohydrate.

34 FDA s A list Health Claims extensive scientific evidence to establish a clear link

35 Structure-Function Claim must not mention a disease or symptom May reduce the risk of heart disease. Promotes a healthy heart

36 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.