Most of the foods we eat, provide several nutrients. So to make a wiser diet plan, it is prudent to select a combination of foods that deliver a full contingent of nutrients for good health. Our major focus should be on selecting foods that will deliver all the essential nutrients without excessive energy intake. Food choices made over years influence the body’s health, and consistently poor choices increase the risks of developing chronic diseases.

1. Planning a Healthy Diet
(Principles and Guidelines)
Uploaded by
Md. Atai Rabby
https://plus.google.com/u/0/+AtaiRabby
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2. Planning a Healthy Diet
• Principles and Guidelines
• Most of the foods we eat, provide several nutrients. So to make a
wiser diet plan, it is prudent to select a combination of foods that
deliver a full contingent of nutrients for good health.
• Our major focus should be on selecting foods that will deliver all
the essential nutrients without excessive energy intake.
• Food choices made over years influence the body’s health, and
consistently poor choices increase the risks of developing chronic
diseases.
• Diet-planning principles and dietary guidelines are key concepts
to keep in mind whenever selecting foods.
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3. Diet-Planning Principles
• Six Basic Diet-Planning Principles: ABCDMV planning
• Adequacy
• Balance
• kCalorie (energy) control
• Nutrient Density
• Moderation
• Variety
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4. Diet-Planning Principles….
• 1. Adequacy: means that the diet should provide sufficient
energy and enough of all the nutrients required by the healthy
people.
• 2. Balance: The art of balance means use enough - but not too
much - of each type of food while planning a diet.
• e.g. meat, fish and poultry are rich in iron but poor in calcium and
dietary fiber; milk and milk products are rich in calcium but poor
in iron and dietary fiber.
• Grains, fruits and vegetables are rich in many vitamins, minerals
and dietary fiber but low in good quality proteins. Consuming any
one food may results in deficiency of a nutrient lacking in that
food, but create a balance among all these foods to provide all
essential nutrients in your diet.
• Balance in the diet helps to ensure adequacy.
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5. Diet-Planning Principles….
• 3. Kcalorie (Energy) Control: It is the management of food energy
intake. So, it is very important to design an adequate, balanced
diet without overeating. For this purpose, the basic rule is to
select foods of high nutrient density.
• 4. Nutrient Density: It is measure of the nutrients a food provides
relative to the energy it provides.
• Nutrient density promotes adequacy and kcalorie control. The
more the nutrients and the fewer kcalories, the higher is the
nutrient density of food.
• Select foods that supply the most nutrients but the least amount
of food energy (kcalories).
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6. Diet-Planning Principles….
• 5. Moderation: is the key for good diet planning and means
providing enough but not too much of a nutrient.
• Moderation contributes to adequacy, balance and kcalorie
control.
• Although, foods rich in fat sugar provide greater enjoyment and
energy, but these provide relatively few nutrients.
• So, eat sparingly foods that are rich in fat and sugar, and select
foods that are low in fat and sugar.
• Moderation contributes to adequacy, balance, and kcalorie
control.
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7. Diet-Planning Principles….
• 6. Variety: means eating a wide selection of foods within and
among the major food groups.
• A diet may have all the nutrients but may still lack variety, if a
person eats same foods day after day.
• One can choose among various fruits, vegetables, meat, poultry,
eggs, fish dishes to create variety.
• Select foods form each of the food groups daily and vary choices
within each group.
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8. Diet-Planning Guides
• Food Group Plans: is a diet-planning tool that sorts foods of
similar origin and nutrient content into groups and then specify
that people should eat certain numbers of servings from each of
these groups to create a balanced diet.
• Beauty lies in its simplicity and flexibility. e.g., milk can be
substitute for cheese (same group).
• USDA's Daily Food Guide, a food group plan: It assigns all foods
to five major food groups.
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9. Diet-Planning Guides….
Recommended Servings: all food groups offer valuable nutrients,
and people should make selections from each group daily.
The recommended numbers of daily servings are expressed as
ranges:
- 6 to 11 servings of breads and cereals.
- 3 to 5 servings of vegetables.
- 2 to 4 servings of fruits.
- 2 to 3 servings of meats and meat alternates.
- 2 servings of milk and milk products (Older children, young adults,
women who are pregnant or breastfeeding, and older adults are
advised to have 3 servings).
-Foods that are high in fat, sugar, or alcohol provide energy, but too
few nutrients. Should be used sparingly.
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10. Diet-Planning Guides….
• Miscellaneous foods: Some foods do not fit any of the food
groups.
• Examples includes salad dressings, jams, etc.
• Miscellaneous foods not high in kcalories, such as spices, herbs,
coffee, tea, and diet soft drinks, can be used freely.
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12. Food Guide Pyramid
A graphic presentation of the Daily Food Guide. Designed to
emphasize variety, moderation, and proportions.
The relative size of each section represents the number of daily
servings recommended.
The broad base at the bottom conveys the message that grains
should be abundant and form the foundation of a healthy diet.
Fruits and vegetables appear at the next level, showing that they
have a slightly less prominent, but still have important place in diet.
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13. Food Guide Pyramid….
Meats and milks appear in a smaller band near the top contributing
valuable nutrients, such as protein, vitamins, and minerals.
Fats, oils and sweets occupy the tiny apex, indicating that they
should be used sparingly.
Alcoholic beverages do not appear in the Pyramid, but they too
should be limited.
Items such as spices, coffee, tea, and diet soft drinks provide few, if
any, nutrients, but can add flavor and pleasure to meals when used
judiciously.
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14. Food Guide Pyramid….
Tiny dots and triangles are sprinkled over the food groups to
represent naturally occurring and added fats and added sugars,
respectively.
The Daily Food Guide plan and Food Guide Pyramid emphasize
grains, vegetables, and fruits – all plant foods.
Some 75% of a day’s serving should come from these three groups.
This strategy helps all people obtain complex carbohydrates, fibers,
vitamins, minerals, and phytochemicals with little fat.
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15. MyPyramid recommends specific
TYPES and AMOUNTS
of foods to eat
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16. Standard food portions
have increased over the
last 20 years. Let’s look
at 9 examples.
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17. 20 Years Ago Today
Calorie difference: 290 calories
500 calories
4 ounces
210 calories
1.5 ounces
MUFFIN
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18. 18
Vacuuming for
1 hour and 30 minutes
burns approximately
290 calories*
*Based on 130-pound person
Increased muffin
size: 290 more
calories

19. 20 Years Ago Today
270 calories
5 cups
POPCORN
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630 calories
11 cups
Calorie difference: 360 calories

20. 20
Doing water aerobics for
1 hour and 15 minutes
burns approximately
360 calories*
*Based on 160-pound person
Increased popcorn
size: 360 more calories

21. 610 calories
6.9 ounces
Calorie difference: 400 calories
20 Years Ago Today
210 calories
2.4 ounces
FRENCH FRIES
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22. Walking leisurely for
1 hour and 10 minutes
burns approximately
400 calories*
*Based on 160-pound person
Increased French fries
size: 400 more calories
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23. Calorie difference: 525 calories
1,025 calories
(2 cups spaghetti with
sauce and 3 large
meatballs)
20 Years Ago Today
500 calories
(1 cup spaghetti with
sauce and 3 small
meatballs)
SPAGHETTI & MEATBALLS
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24. Housecleaning for
2 hours and 35 minutes
burns approximately
525 calories*
*Based on 130-pound person
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Increased spaghetti
and meat ball size:
525 more calories

25. 20 Years Ago Today
500 calories 850 calories
Calorie difference: 350 calories
PEPPERONI PIZZA
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26. 26
Playing golf (while walking
and carrying your clubs) for
1 hour burns approximately
350 calories*
*Based on 160-pound person
Increased pepperoni
pizza size:
350 more calories

27. Calorie difference: 257 calories
590 calories
20 Years Ago Today
333 calories
CHEESEBURGER
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28. 28
Lifting weights for
1 hour and 30 minutes
burns approximately
257 calories*
*Based on 130-pound person
Increased
cheeseburger size:
257 more calories

29. Calorie difference: 165 calories
250 calories
20 ounces
85 calories
6.5 ounces
20 Years Ago Today
SOFT DRINK
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30. Working in the garden
35 minutes burns
approximately
165 calories*
*Based on 160-pound person
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Increased soda
size: 165 more
calories

31. COFFEE
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20 Years Ago
Coffee
(with whole milk and sugar)
Today
Mocha Coffee
(with steamed whole milk
and mocha syrup)
45 calories
8 ounces
350 calories
16 ounces
Calorie difference: 305 calories

32. 32
Walking 1 hour and
20 minutes burns
approximately
305 calories*
*Based on 130-pound person
Increased coffee
size: 305 more
calories

33. CHOCOLATE CHIP COOKIE
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20 Years Ago Today
55 calories
(1 1/2 inch diameter)
275 calories
(3 1/2 inch diameter)
Calorie difference: 220 calories

34. 34
Washing the car
1 hour and 15 minutes
burns approximately
220 calories*
*Based on 130-pound person
Increased chocolate
chip cookie size:
220 more calories

35. Larger portions can add extra calories, which can add
unwanted body weight
unless you add physical activity.
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Maintaining Weight is a Balancing Act:
Calories In = Calories Out
100 extra calories per day 10 pounds of weight gained per
year