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Chapter 2 NUTR
1.
Chapter 2 Planning a
Healthy Diet © 2009 Cengage - Wadsworth
2.
Principles and Guidelines •
Diet-Planning Principles Adequacy (dietary)—providing sufficient energy and essential nutrients for healthy people Balance (dietary)—consuming the right proportion of foods kcalorie (energy) control—balancing the amount of foods and energy to sustain physical activities and metabolic needs Nutrient density—measuring the nutrient content of a food relative to its energy content Empty-kcalorie foods denote foods that contribute energy but lack nutrients. Moderation (dietary)—providing enough but not too much of a food or nutrient Variety (dietary)—eating a wide selection of foods within and among the major food groups © 2009 Cengage - Wadsworth
3.
Principles and Guidelines •
Dietary Guidelines for Americans Adequate nutrients within energy needs • Consume foods from all food groups and limit foods that can be detrimental to health. • Consume a balanced diet. Weight management • Maintain a healthy body weight. • Prevention of weight gain © 2009 Cengage - Wadsworth
4.
Principles and Guidelines •
Dietary Guidelines for Americans Physical activity • Increase energy expenditure and decrease sedentary activities. • Include cardiovascular conditioning, stretching, and resistance exercises. Food groups to encourage • Choose a variety of fruits, vegetables, milk and milk products, and whole grains. © 2009 Cengage - Wadsworth
5.
Principles and Guidelines •
Dietary Guidelines for Americans Fats • Limit saturated fat, dietary cholesterol, and trans fats. • Choose monounsaturated and polyunsaturated fat sources. • Choose lean, low-fat, or fat-free foods. © 2009 Cengage - Wadsworth
6.
Principles and Guidelines •
Dietary Guidelines for Americans Carbohydrates • Choose those that are high in fiber. • Choose products with a minimal amount of added sugar. • Decrease the risk of dental caries. Sodium and potassium • Choose foods that are low in salt and high in potassium. © 2009 Cengage - Wadsworth
7.
Principles and Guidelines •
Dietary Guidelines for Americans Alcoholic beverages • Drink in moderation. • Some should not consume alcohol. Food safety • Wash and cook foods thoroughly and keep cooking surfaces clean. • Avoid raw, undercooked, or unpasteurized products. © 2009 Cengage - Wadsworth
8.
Diet-Planning Guides • Food
group plans sort foods into groups based on nutrient content. • These guides are important in selecting foods for a nutritious diet providing balance, variety, adequacy and moderation. • A combination of whole grains, vegetables, legumes, fruits, meats or meat alternates and milk products is essential to a healthy diet. © 2009 Cengage - Wadsworth
9.
Diet-Planning Guides • The
USDA Food Guide assigns foods to the five major food groups of fruits, vegetables, grains, meat and legumes, and milk. Recommended Amounts • The recommended intake of each food group depends upon how many kcalories are required. • There are different kcalorie requirements for those who are sedentary compared to those who are active. • There are five subgroups of vegetables including dark green vegetables, orange and deep yellow vegetables, legumes, starchy vegetables, and others. • Variety should be a goal when choosing vegetables. © 2009 Cengage - Wadsworth
10.
© 2009 Cengage
- Wadsworth
11.
© 2009 Cengage
- Wadsworth
12.
© 2009 Cengage
- Wadsworth
13.
© 2009 Cengage
- Wadsworth
14.
Diet-Planning Guides • USDA
Food Guide Notable Nutrients • Key nutrients for each group • Allows for food substitutions within a group • Legumes may be considered a vegetable or a meat alternative • The typical American diet requires an increased intake of vegetables, fruits, whole grains, and milk and a decrease in refined grains, fat, and sugar. © 2009 Cengage - Wadsworth
15.
Diet-Planning Guides • USDA
Food Guide Nutrient Density • Foods can be of high, medium or low nutrient density. • Must consider energy needs when choosing these foods Discretionary KCalorie Allowance • Calculated by subtracting the amount of energy required to meet nutrient needs from the total energy allowance • Those with discretionary kcalories may eat additional servings, consume foods with slightly more fat or added sugar, or consume alcohol. • For weight loss, a person should avoid consuming discretionary kcalories. © 2009 Cengage - Wadsworth
16.
© 2009 Cengage
- Wadsworth
17.
Diet-Planning Guides • USDA
Food Guide Serving Equivalents • Cups are used to measure servings of fruits, vegetables, and milk. • Ounces are used to measure servings of grains and meats. • Visualization with common objects can be used to estimate portion sizes. Mixtures of Foods • Foods that fall into two or more groups • Examples are casseroles, soups, and sandwiches © 2009 Cengage - Wadsworth
18.
Diet-Planning Guides • USDA
Food Guide Vegetarian Food Guide • Reliance on plant foods such as grains, vegetables, legumes, fruits, nuts and seeds • Similar food groups and servings sizes Ethnic food choices fit into the food pyramid • Asian examples • Mediterranean examples • Mexican examples © 2009 Cengage - Wadsworth
19.
© 2009 Cengage
- Wadsworth
20.
Diet-Planning Guides • USDA
Food Guide My Pyramid – Steps to a Healthier You • www.mypyramid.gov • The width of the bands represent the amount that should be consumed. • The pyramid can be individualized for each person. • Web site provides consumer education about making food choices © 2009 Cengage - Wadsworth
21.
© 2009 Cengage
- Wadsworth
22.
Diet-Planning Guides • Exchange
Lists help to achieve kcalorie control and moderation. Foods are sorted by energy-nutrient content. Originally developed for those with diabetes Portion sizes vary within a group Food groupings may not be logical © 2009 Cengage - Wadsworth
23.
Diet-Planning Guides • Putting
the Plan into Action Choose the number of servings needed from each group. Assign food groups to daily meals and snacks. • From Guidelines to Groceries - Processed foods have been treated thus changing their properties. Fortified foods have improved nutrition. © 2009 Cengage - Wadsworth
24.
© 2009 Cengage
- Wadsworth
25.
© 2009 Cengage
- Wadsworth
26.
From Guidelines to
Groceries • Grains Refined foods lose nutrients during processing. Enriched foods have nutrients added back including iron, thiamin, riboflavin, niacin, and folate. Whole-grain products are not refined. Examples include brown rice and oatmeal. Fortified foods have nutrients added that were not part of the original food. © 2009 Cengage - Wadsworth
27.
© 2009 Cengage
- Wadsworth
28.
© 2009 Cengage
- Wadsworth
29.
From Guidelines to
Groceries • Vegetables Choose fresh vegetables often. Dark green leafy and yellow-orange vegetables are important. Good sources of vitamins, minerals, and fiber Be careful to control added fat and salt. Legumes • Variety is important • Economical • Low-fat, nutrient-rich and fiber-rich © 2009 Cengage - Wadsworth
30.
© 2009 Cengage
- Wadsworth
31.
From Guidelines to
Groceries • Fruit Choose citrus and yellow-orange fruits. Processed fruits are acceptable alternatives to fresh. Provides vitamins, minerals, fibers and phytochemicals Fruit juices lack fiber but are healthy beverages. Watch energy intakes and fruit “drinks.” © 2009 Cengage - Wadsworth
32.
From Guidelines to
Groceries • Meat, fish and poultry Provides minerals, protein and B vitamins Choose lean cuts. Textured vegetable protein is a processed soybean protein and can be used in recipes. Weighing can be used to determine portion sizes. Use low-fat cooking methods, and trim and drain fat to reduce fat intake. © 2009 Cengage - Wadsworth
33.
From Guidelines to
Groceries • Milk Dairy foods are often fortified with vitamins A and D. Imitation foods that resemble other foods are nutritionally inferior. Food substitutes are designed to replace other foods. Many lower fat dairy products are available including fat-free, non-fat, skim, zero-fat, no-fat, low-fat, reduced-fat, and less-fat milk. © 2009 Cengage - Wadsworth
34.
Food Labels • The
Ingredient List All ingredients listed Descending order of predominance by weight • Serving Sizes Facilitate comparisons among foods Need to compare to quantity of food actually eaten Do not necessarily match the USDA Food Guide © 2009 Cengage - Wadsworth
35.
Food Labels • Nutrition
Facts Listed by quantity and percentage standards per serving, called Daily Values kCalories listed as total kcalories and kcalories from fat Fat listed by total fat, saturated fat, and trans fat Cholesterol Sodium Carbohydrate listed by total carbohydrate, starch, sugars, and fiber Protein Vitamin A, vitamin C, iron, and calcium are listed in % DV only. © 2009 Cengage - Wadsworth
36.
© 2009 Cengage
- Wadsworth
37.
Food Labels • The
Daily Values (DV) Estimate of individual foods’ contribution to total diet Based on 2000-kcalorie diet Can also calculate personal daily values Ease in comparing foods © 2009 Cengage - Wadsworth
38.
Food Labels • Nutrient
Claims Must meet FDA definitions and include conditions of use No implied claims General terms include free, good source of, healthy, high, less, light or lite, low, more, and organic. Energy terms include kcalorie-free, low kcalorie, and reduced calorie. Fat and cholesterol terms include percent fat-free, fat-free, low fat, less fat, saturated fat-free, low saturated fat, less saturated fat, trans fat-free, cholesterol-free, low cholesterol, less cholesterol, extra lean, and lean. Carbohydrate terms include high fiber and sugar-free. Sodium terms include sodium-free and salt-free, low sodium, and very low sodium. © 2009 Cengage - Wadsworth
39.
Food Labels • Health
Claims Reliable health claims on the FDA “A” list represent clear links between a nutrient and a disease or health-related condition. “B” list health claims have supportive evidence but are not conclusive. “C” list health claims have limited evidence and are not conclusive. “D” list health claims have little scientific evidence to support the claim. © 2009 Cengage - Wadsworth
40.
Food Labels • Structure-Function
Claims Claims made without FDA approval Cannot make statements about diseases • Consumer Education Government education programs “Healthier US Initiative” Program © 2009 Cengage - Wadsworth
41.
Vegetarian Diets
© 2009 Cengage - Wadsworth
42.
Vegetarian Diets • Health
Benefits of Vegetarian Diets - Lifestyle practices are often different from omnivores Healthy body weights are common due to high intakes of fiber and low intakes of fat. Blood pressure is often lower due to lower body weights, low-fat and high-fiber diets, and plenty of fruits and vegetables. Lower incidence of heart disease due to high-fiber diets, eating monounsaturated and polyunsaturated fats, and low intakes of dietary cholesterol • Inclusion of soy products like tofu and tempeh Lower incidence of cancer due to high intakes of fruits and vegetables Other diseases © 2009 Cengage - Wadsworth
43.
© 2009 Cengage
- Wadsworth
44.
Vegetarian Diet Planning •
Specific information for planning a vegetarian diet can be found at mypyramid.gov Protein • Lacto-ovo-vegetarians consume animal-derived products and thus high-quality protein. • Meat replacements and textured vegetable protein can be used. Iron - Iron-rich vegetables and fortified grain products consumed with foods that are high in vitamin C can help vegetarians meet iron needs. Zinc - Consuming legumes, whole grains, and nuts can provide zinc to those who do not consume meat. © 2009 Cengage - Wadsworth
45.
Vegetarian Diet Planning •
Calcium Calcium is not an issue for the lactovegetarian. Calcium-rich foods should be consumed. • Vitamin B12 Vegans may not receive enough B12 from the diet. Consumption of fortified products or supplementation may be necessary. • Vitamin D can come from sunlight exposure or fortified foods. • Omega-3 Fatty Acids - Food sources include flaxseed, walnuts, soybeans, and their oils. © 2009 Cengage - Wadsworth
46.
Healthy Food Choices •
A variety of food is the key to adequacy. Be careful of macrobiotic diets. • Meal patterns are changed. • Diet and other lifestyle habits need to be healthy. © 2009 Cengage - Wadsworth
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