Lecture 2: Basics of diet planning Flashcards
DEFINITION OF DIET PLANNING?
“Consume a varietv of foods balanced by a moderate
intake of each food”.
Variety: Consume a wide selection of foods within
and among the major food groups { vegetable, fruits,
rains and protein}.
alanced: Consume foods in proportion to one
another and in proportion to the body’s needs.
Moderation: [Kcal control] Consume enough but not
too much of substance. (fats, sugar, sodium and
portion size in general)
PRINCIPLES
OF DIET
PLANNING
6
• Maintaining adequate levels of energy, nutrients, movement and
rest for optimal health.
• Balancing different food groups, and consuming foods in the right
proportion.
• Consuming the appropriate number of calories to maintain a
healthy weight depending on your metabolism and exercise levels.
• Focusing on creating a diet that is nutrient dense without being
high in calories.
• Learning how to be moderate with foods that are higher in fat or
sugar.
• Exploring a varied diet that provides all the nutrients necessary
for good health.
Empty-Kilocalorie foods:
are foods that provide energy but lack nutrients like
proteins, vitamins and minerals.
ex of empty kilocalorie food ( sugar, soda drinkes…etc).
The 2015 -2020 Dietary guidelines for Americans
Provides evidence-based nutrition information education materials that
are developed by the Federal Government for the public.
Used to inform USDA (United States Department of Agriculture) and
HHS (home health program) food programs.
The primary audiences are policymakers, as well as nutrition and health
professionals, not the general public.
23 Key recommendation for people > 2 .
• The American Dietary Guidelines serves through MyPlate, which serves as a
reminder to build healthy eating patterns by making healthy choices across
the food groups.
• USDA Food guide; stated a balanced diet of either protein, or fuel
ingredients (carbs or fat) may not be felt at once but sooner or later they
are surely to appear as fatty tissue, ‘cardiovascular disease’.
• Promoted the ongoing Theme: Variety, balance and moderation.
Benefits of MyPlate
-Help individuals to meet nutritional recommendations for carbohydrates,
protein, fat, vitamins and minerals.
-Practical method to translates science into practical terms.
-Suggest a pattern of food choices.
Limitations of MyPlate
- Dose not address types of foods to chose within each group.
- Doesn’t address total diet and calorie intake.
- Not intended to provide specific messages.
Dietary Reference intakes DRI’s
A system of nutrition recommendations from the Institute of Medicine for healthy people in the US and Canada used for planning and assessing diets. RDA EAR DV Recommended Dietary Intakes Adequate Intake estimated Average Requirements Daily Value
RDA
Recommended Dietary Allowance
The average daily amount of a nutrient considered adequate to meet the
known nutrient need of practically all healthy people. A dietary goal for individuals
Al Adequate Intake
The average daily amount of nutrient that appears sufficient to maintain a
specified criterion:
A value used as a guide for nutrient intake when an RDA cannot be determines.
USA Acceptable Macronutrient
Distribution Ranges [AMDR]
Ranges of intakes for the energy nutrients that provide adequate energy and nutrients and reduce the risk of chronic disease. 45 to 65 20 to 35 10 to 35 percent calories from carbohydrate percent calories from fat percent from protein
Carbohydrates
-Choose fiber-rich fruits, vegetables, and whole grains often. -Choose and prepare foods and everages with little added sugar. and starch- -Consume sugar- containing food and drinks less frequently.
Fat
- Keep saturated fat, trans fat, and cholesterol consumption
low-less than 10% of calories and less than 300 mg o
cholesterol per day. - Keep total fat intake between 20 - 35% of calori , mostly
from foods that provide unsaturated fats, such as fish, nuts,
olives oils. - Select and prepare foods that are lean, low fat, or fat free
Food-based dietary guidelines - United Kingdom
- Named ‘The eatwell plate’ in 2007.
- Most recent model, the Eatwell Guide, was published in March 2016 by Public Health
England. - The Eatwell Guide is the key nutrition policy tool for health professionals and others
working to improve dietary health. - Supported by the 8 tips for eating well.
The Guideline directed at the general population from the age of 2 years and older. - Based on 5 food groups and shows the proportion of each group.
Uk Eatwell guide massgaes
-Eat at least 5 portions of a variety of fruit and vegetables every day.
-Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain
versions where possible.
-Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar
options.
-Eat some beans, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of
which should be oily).
-Choose unsaturated oils and spreads and eat in small amounts
-Drink 6-8 glasses of fluid a day.
-Food group segments resized
-The purple part only contains ‘oils ,
fats’ .
- No High fat, salt and sugar foods.
- Inclusion of a hydration
message.
Criticisms of
the Eatwell
Guide
• Largely based on prospective cohort studies • Not optimal for everyone • The very old • The very young • Athletes • The ill • Ethnic groups • Ineffective • Expensive • Inconvenient • Hard to interpret
