Chapter 2 planning a healthy diet

Diet Planning Principles• Adequacy - sufficient amounts of essential nutrients to meet individual needs • Balance - equilibrium of physiological need and intake... Diet Planning Principl

Planning a Healthy

Diet

Chapter 2

Diet Planning Principles

Diet Planning Principles

• Adequacy - sufficient amounts of essential nutrients to meet individual needs

• Balance - equilibrium of physiological need and intake

Diet Planning Principles

• Caloric control - maintenance of desirable body weight

Diet Planning Principles

• Variety - selection of a wide number & types of foods

• Moderation - we can eat everything but in moderation

Diet Planning Principles

• Nutrient Density

– nutrients provided by foods in relation to the calories they provide

High Nutrient Density

• High amount of nutrients such as vitamins, minerals

• Lower amount of calories

High Nutrient Density

Low Nutrient Density

Low Nutrient Density

• Low amounts of nutrients

• High amount of calories

Are these low or high nutrient dense foods?

Low Nutrient Density

Regular soda

Green grapes

Which one is a more nutrient dense food?

Diet Planning

• No one food contains all the nutrients we need

• A variety of foods is needed!!

From MyPyramid to

ChooseMyPlate!

Dietary Guidelines

for Americans

Released January 2016

Dietary Guidelines

Released January 2016

• Science-based nutrition guidance for both professionals and organizations working to improve our nation's health.

• U.S Department of Health and Human Services and U.S Department of Agriculture 2015 – 2020 Dietary Guidelines for

Americans 8th Edition December 2015 Available at http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines

Released January 2016

• Federal programs apply the Dietary Guidelines to meet the needs of Americans through food,

nutrition, and health policies and programs—and in nutrition education materials for the public

• U.S Department of Health and Human Services and U.S Department of Agriculture 2015 – 2020

Dietary Guidelines for Americans 8th Edition December 2015 Available at

http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines

Released January 2016

• Follow a heathy Eating Pattern

• Focus on variety, nutrient density and amount.

• Limit Calories from Added Sugars, saturated fats and reduce sodium intake

• U.S Department of Health and Human Services and U.S Department of Agriculture 2015 – 2020

Dietary Guidelines for Americans 8th Edition December 2015 Available at

http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines

Released January 2016

• Shift to heathier foods and beverage choices

• Support Healthy Eating Patterns for all

• U.S Department of Health and Human Services and U.S Department of Agriculture 2015 – 2020

Dietary Guidelines for Americans 8th Edition December 2015 Available at

http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines - Healthy Eating Pattern

• A variety of vegetables

• Fruits, especially whole fruits

• Grains, half of whole grains

• Fat-free or low-fat dairy

• A variety of protein foods

• Oils

• U.S Department of Health and Human Services and U.S Department of Agriculture 2015 – 2020

Dietary Guidelines for Americans 8th Edition December 2015 Available at

http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines Healthy Eating Pattern Limits

• Saturated fats and trans fats, added sugars, and sodium

• < than 10 % of cal/day from added sugars

• < than 10 % of cal/day from sat

• U.S Department of Health and Human Services and U.S Department of Agriculture 2015 – 2020

Dietary Guidelines for Americans 8th Edition December 2015 Available at

http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines Healthy Eating Pattern Limits

• < than 2,300 mg/day of sodium

• If alcohol is consumed, it should be consumed in moderation

– 1 drink/day - women

– 2 drinks/day - men—and only by adults of legal drinking age.

– U.S Department of Health and Human Services and U.S Department of Agriculture 2015 –

http://health.gov/dietaryguidelines/2015/guidelines/.

Dietary Guidelines & MyPlate

U.S Department of Health and Human Services and U.S Department of

Agriculture 2015 – 2020 Dietary

December 2015 Available at http://health.gov/dietaryguidelines/2015/g uidelines/.

How do we estimate amounts of food?

Questions?