Ch 2: Healthy Diet Design Flashcards
USDA MyPlate Food Guide vs Jamaican Food Based Guidelines
USDA MyPlate- Vegetables, grains, protein,fruits, dairy (quantity in that order)
Dietary Guidelines for Jamaica-
Staples- Little more than quarter- largest portion
Vegetables- 1/4 of plate
Fruits- little less than 1/4
Protein/food from animals- like 1/8th
Fats and Oils- smallest portion
Healthy Food Choice Tips
Balance calories- how much needed for u
Enjoy food but eat less
Make half plate fruits and veggies
Switch to fat free/low fat (1%) milk
Cut back on junk foods
Drink water instead of sugary drinks
6 Steps to planning a diet
- Calculate the appropriate Kcal needed according to age, sex and the
level of physically active. - Use the Food Group table to determine the amount of daily servings
of each food group you need. - Fats/oils: divide the recommended grams by 5 to get the number of
teaspoons. - Arrange your meal for the day according to breakfast, lunch,
supper/dinner and snacks. - Choose food items according to your recommended serving amounts.
- Vegetarians/Vegans: use the adjusted serving portions for legumes,
nuts & seeds to fulfill the recommended protein needs
Activity Levels
Sedentary: participate only in activities required to live; no exercise
- Low Activity: walks the equivalent of 2 miles per day at 3-4 mph
o About 30 minutes - Active: walks the equivalent of 7 miles per day at 3-4 mph
o About 2 hours - Very Active: walks the equivalent of 17 miles per day at 3-4 mph
o About 4 hours or more
PA Factors
- Sedentary (Factor = 1)
- Low Activity (Factor = 1.1)
- Active (Factor = 1.3)
- Very Active (Factor 1.5)
Calculating Recommended Daily Kcal
Estimated Energy Requirements (EER)
* Equations ( Adults 19 years and older)
Male: 662 - (9.53 x age in years) + PA x (15.91 x weight + 539.6 x height)
Female: 354 - (6.91 x age in years) + PA x (9.36 x weight + 726 x height)
