Chapter 2 - Planning a Healthy Diet Flashcards
Six basic diet planning principles
- Adequacy
- Balance
- kCalorie (energy) control
- Nutrient density
- Moderation
- Variety
Adequacy
Reflects a diet that provides sufficient energy and enough of all the nutrients to meet the needs of healthy people
Balance
A diet that helps to ensure adequacy. Consuming enough but not too much of different types of foods in proportion to one another.
kCalorie (Energy) Control
Designing an adequate diet within a reasonable kcalorie allowance requires careful planning. he amount of energy coming into the body from foods should balance with amount of energy used by the body to sustain its metabolic and physical activities.
Nutritional Density
To eat well without overeating select nutrient-dense foods or foods that deliver the most nutrients for the least food energy.
Empty-kcalore Foods
Foods that contribute energy (from added sugar, solid fats or both), but lack protein, vitamins and minerals
Nutritional Profiling
Ranking foods based on their overall health as well as those that may be beneficial. Researchers have yet to agree on an ideal way to do this.
Moderation
Eating some foods that provide enjoyments rich in fats and sugar but regularly selecting foods low in solid fats, added sugars and high in nutritional density.
Variety
Selecting foods from each of the food groups daily and vary their choices within each food group from day to day to obtain a different array of nutrients
Dietary Guidelines for Americans
Guidelines translate the nutrient recommendations of the DRI into food recommendations. The result is evidence-based advice designed to help people attain and maintain a healthy weight, reduce the risk of chronic diseases, and promote overall health through diet and physical activity.
- Emphasizes a variety of fruits, vegetables, whole grains, and fat-free and low-fat milk products.
- Includes lean meats, poultry, seafood, legumes, eggs, seeds, and nuts.
- Is low in saturated and trans fats, cholesterol, salt (sodium), and added sugars.
- Stays within your daily energy needs for your recommended body weight.
Food group plans
Most widely used tools for diet planning. Sort foods into groups based on nutrient content and then specify that people should eat certain amounts of foods from each group.
USDA Food Patterns
The Dietary Guidelines encourage consumers to adopt a balanced eating pattern, using the USDA’s Food Patterns. The USDA Food Patterns assign foods to five major groups, and recommend daily amounts of foods from each group to meet nutrient needs.
All vegetables provide an array of nutrients, but some vegetables are especially good sources of certain vitamins, minerals, and beneficial phytochemicals. For this reason, the vegetable group is sorted into five subgroups.
- Fruits
- Vegetables
- Grains
- Protein foods
- Milk and milk products
In a 2000-kcalorie diet, then, the recommended 2½ cups of daily vegetables should be varied among the subgroups over a week’s time.
Dark green vegetables
the B vitamin folate
Red and orange vegetables
Vitamin A
Legumes
Supply iron, protein and zinc. The same key nutrients as meats, poultry and seafood. Excellent sources of fiber, folate and potassium
Starchy vegetables
Contribute carbohydrate energy
Fruits
contribute folate, vitamin A, vitamin C, potassium, and fiber.
Nutrients of concern
- Dietary fiber
- Vitamin D
- Calcium
- Potassium
Grains
Contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber.
MyPlate
The USDA created an educational tool called MyPlate to illustrate the five food groups.
The MyPlate icon divides a plate into four sections, each representing a food group—fruits, vegetables, grains, and protein. The sections vary in size, indicating relative proportion each food group contributes to a healthy diet.
website (www.choosemyplate.gov). Consumers can choose the kinds and amounts of foods they need to eat each day based on their height, weight, age, gender, and activity level.
Healthy Eating Index
An assessment tool used to measure how well a diet meets the recommendations of the Dietary Guidelines.
Exchange lists
Diet-planning tools that organize foods by their proportions of carbohydrate, fat, and protein. Foods on any single list can be used interchangeably.
Exchange system sorts foods according to their energy nutrient contents.
Processed food
Foods that have been treated to change their physical, chemical, microbiological, or sensory properties.
Lost valuable nutrients and gained sugar, fat and salts as they are transferred from farm fresh to bags, boxes and cans.
Fortified
The addition to a food of nutrients that were either not originally present or present in insignificant amounts.
Fortification can be used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of
a food.
Grains
When shopping for grain products, you will find them described as refined, enriched, or whole grain.
These terms refer to the milling process and the making of grain products, and they have different nutrition implications
Refined Grains
Have lost many nutrients during processing
The process by which the coarse parts of a food are removed. When wheat is refined into flour, the bran, germ, and husk are removed, leaving only the endosperm.
Enriched grains
Have had some nutrients added back
The addition to a food of specific nutrients to replace losses that occur during processing so that the food will meet a specified standard.
Grain enrichment nutrients: • Iron • Thiamin • Riboflavin • Niacin • Folate
Whole grains
Have all the nutrients and fiber found in the original grain.
Support good health and should account for at least half of the grains daily.
Products described as “multi-grain,” “stone-ground,” or “100% wheat” are usually not whole-grain products. Brown color is also not a useful hint, but fiber content often is.
Only whole-grain flour contains all of the nutritive portions of the grain. Whole-grain products, such as brown rice and oatmeal, provide more nutrients and fiber and contain less salt, sugar, and fat than refined grain products.
The ingredients list
All packaged foods must list all ingredients—including additives used to preserve or enhance foods, such as vitamins and minerals added to enrich or fortify products. The ingredients are listed on the label in descending order of predominance by weight.
Because labels present nutrient information based on one serving, they must identify the size of the serving. The Food and Drug Administration (FDA) has established specific serving sizes for various foods and requires that all labels for a given product use the same serving size.
Nutrient Quantities
FDA requires that the Nutrition Facts panel on food labels present nutrient information in two ways—in quantities (such as grams) and as percentages of standards called the Daily Values.
The Nutrition Facts panel must provide the nutrient amount, percent Daily Value, or both for the following:
- Total food energy (calories)
- Food energy from fat (calories)
- Total fat (grams and percent Daily Value)
- Saturated fat (grams and percent Daily Value)
Daily Values (DV)
Reference values developed by the FDA specifically for use on food labels. percent Daily Value (%DV):
percent Daily Value (%DV)
The percentage of a Daily Value recommendation found in a specified serving of food for key nutrients based on a 2000-kcalorie diet.
Nutrient Claims
May be used on labels so long as they meet FDA definitions, which include the conditions under which each term can be used.
Health Claims
Describe a relationship between a food (or food component) and a disease or health-related condition. In some cases, the FDA authorizes health claims based on an extensive review of the scientific literature.
The FDA allows the use of qualified health claims that must use specific language indicating that the evidence supporting the claim is limited.
Structure-Function Claims
Unlike health claims, which require food manufacturers to collect scientific evidence and petition the FDA, structure-function claims can be made without any FDA approval. Product labels can claim to “slow aging,” “improve memory,” and “build strong bones” without any proof.
Must not mention a disease or symptom. Unfortunately, structure-function claims can be deceptively similar to health claims, and most consumers do not distinguish between these two types.
- “May reduce the risk of heart disease”
- “Promotes a healthy heart”
The first is a health claim that requires FDA approval and the second is an unproven, but legal, structure-function claim.
