designing a healthful diet

Nutrition: An Applied Approach

Janice Thompson Melinda Manore

Copyright © 2005 Pearson Education, Inc., publishing as Benjamin Cummings

PowerPoint® Lecture Slides prepared by AMY MARION

New Mexico State University

2Designing A Healthful Diet


A healthful diet should always include vitamin supplements.

TrueFalse


A Healthful Diet

• A healthful diet is...– Adequate– Moderate– Balanced– Varied


A Healthful Diet is Adequate

• An adequate diet provides enough energy, nutrients, fiber, and vitamins to support a person’s health.

• A diet adequate in many nutrients can still be inadequate in a few nutrients.


A Healthful Diet is Moderate

• Another key to a healthful diet is moderation.

• A healthful diet contains the right amounts of foods for maintaining proper weight.


A Healthful Diet is Balanced

• A balanced diet contains the right combinations of foods to provide the proper balance of nutrients.


A Healthful Diet is Varied

• Variety refers to eating many different types of foods each day.

• A healthful diet is not based on only one or a few types of foods.


Designing A Healthful Diet

• The tools for designing a healthful diet may include:– Food Labels– Dietary Guidelines– Food Guide Pyramid– Diet Plans


Food labels are designed to assist us in planning a healthful diet

TrueFalse


Food Labels

• The FDA requires food labels on most products. These labels must include:1. A statement of identity2. Net contents of the package3. Ingredients list4. Manufacturer’s name and address 5. Nutrition information

(Nutrition Facts Panel)


Nutrition Facts Panel• The Nutrition Facts

Panel contains the nutrition information required by the FDA.

•• This information can be

used in planning a healthful diet.


Nutrition Facts Panel

1. Serving size and servings per container•• Serving sizes can be used to plan appropriate

amounts of food.

• Standardized serving sizes allow for comparisons among similar products.



2. Calories per serving and calories from fat per serving

• This information can be used to determine if a product is relatively high in fat.



3. List of nutrients

– Fat (total and saturated)– Cholesterol– Sodium– Carbohydrates– Protein– Some vitamins and minerals



• 4. Percent Daily Values (%DV)– Describes how much a serving of food contributes

to your total intake of a nutrient– Based on a diet of 2,000 calories per day– Can be used to determine if a product is low or

high in a particular nutrient


Nutrition Facts Panel• 4. Percent Daily Values (%DV)

• Based on:– Reference Daily Intakes (RDI) for foods with an

RDA value•– Daily Reference Values (DRV) for foods without

an RDA value



5. Footnote– Contains general dietary advice for all people– Must be present on all food labels– Also compares a 2,000 calorie diet with a 2,500

calorie diet


Dietary Guidelines

• Dietary Guidelines for Americans– General advice for nutrition and health– Revised every 5 years– Most recent update was in 2005


www.healthierus.gov/dietaryguidelines

http://www.healthierus.gov/dietaryguidelines


Consumer Research

Create messages that will inspire individuals to seek more info

Communicate scientifically accurate concepts


Nine Focus Areas

Adequate Nutrients Within Calorie Needs

Weight ManagementPhysical ActivityFood Groups To

Encourage

FatsCarbohydratesSodium and PotassiumAlcoholic BeveragesFood Safety


Adequate Nutrients Within Calorie Needs

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit intake of saturated and trans fat, cholesterol, added sugars, salt, and alcohol

DASH and FGS examples of healthy eating patterns


Physical ActivityEngage in regular physical activity and reduce sedentary

activities to promote health, psychological well-being, and a health body weight

Achieve physical fitness by including cardiovascular conditioning, stretching, and resistance exercises.

Children and adolescents – At least 60 minutes on most, preferably all, days of the week.


Weight Management

To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.

To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity


Food Groups To Encourage

Consume sufficient amts. of fruits & vegetables while staying within energy needs• For 2000 calories: 2 cups of fruit, 2½ cups of

vegetables Choose a variety of fruits and vegetablesConsume 3 oz. equivalents of whole grains daily—at

least half whole grains (rest enriched) Consume 3 cups per day of fat-free or low-fat milk or

equivalent milk products


FatsConsume less than 10 % of calories from saturated fatty acids, less

than 300 mg/day of cholesterol and keep trans fatty acids as low as possible

Total fat between 20 to 35 % with most fats from sources of PUFAs and MUFAs, such as fish, nuts, and vegetable oils

Select and prepare meat, poultry, dry beans, and milk or milk products that are lean, low-fat, or fat-free

Limit intake of fats and oils high in saturated and/or trans fatty acids


CarbohydratesChoose fiber-rich fruits, vegetables, and whole

grainsChoose and prepare foods and beverages with

little added sugars or caloric sweeteners, such as amounts suggested by the DASH eating plan and FGS

Consume sugar- and starch-containing foods and beverages less frequently to reduce caries

designing a healthful diet

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