Nutrition and Diet Therapy Chapter 2

Planning a Healthy Diet

balanced diet

one that includes all the essential nutrients in appropriate amounts

dietary reference intakes (DRIs)

combines the recommended dietary allowances, adequate intake, estimated average requirements, and the tolerable upper intake levels for individuals into one value representative of the average daily nutrient intake of individuals over time

dietary guidelines for americans

national healthy eating guidelines for disease prevention and optimal health

myplate

practical food guidance tool for consumers for making selections based on dietary guidelines for americans from the us department of agriculture

what are the five overarching guidelines of the dietary guidelines for americans?

• follow a healthy eating pattern across the life span

• focus on variety, nutrient density, and amount

• limit calories from added sugars and saturated fats and reduce sodium intake

• shift to healthier food and beverage choices

• support healthy eating patterns for all

what is meant by the dietary guideline, follow a healthy eating pattern across the life span?

follow a healthy eating pattern over time to help support a healthy body weight and reduce the risk of chronic disease

what are the key recommendations of a healthy eating pattern?

a variety of vegetables from all the subgroups, whole fruits and grains, fat-free or low-fat dairy, a variety of protein foods, and oils

what foods are in the grain group?

any food made from wheat, rice, oats, corn, barley, or other cereal grains

how much of the grain group consumed should be whole grains?

half

what nutrients do whole grains provide?

dietary fiber, B vitamins, iron, and magnesium

what nutrients do vegetables provide?

carbohydrates, protein, dietary fiber, and a variety of vitamins and minerals

what are some naturally occurring plant substances that are included in vegetables?

phytochemicals and flavonoids that enhance health

flavenoids

naturally occuring water-soluble plant pigments that act as antioxidants

what are the subgroups of vegetables?

dark green vegetables, red and orange vegetables, legumes, starchy vegetables, other vegetables

legumes

plant food that is grown in a pod (for example beans or peas)

what nutrients do fruits provide?

vitamin A, C, potassium, magnesium, carbohydrates, fiber, and sometimes iron

what nutrients does dairy provide?

calcium, phosphorus, magnesium, lactose, riboflavin, vitamin A, B, and D

what type of dairy is preferred for best health?

fat-free or low-fat

what nutrients do proteins provide?

protein, iron, copper, phosphorus, zinc, sodium, iodine, vitamin B, fats, and cholesterol

what is meant by the dietary guideline, focus on variety, nutrient density, and amount?

a diverse and nutrient-dense assortment of food and beverages are needed from all food groups and subgroups to fulfill the health needs in the recommended amounts without exceeding total calorie limits

what are attributes of nutrient dense foods?

have little or no solid fats, added sugars, refined starches, or sodium, in forms that retain naturally occurring components

what are the key recommendations for calorie balance?

balancing energy taken in and energy taken out, monitoring body weight, and adjusting food intake and physical activity

what are key recommendations for calorie balance in children?

maintain calorie balance to support normal development, adjust physical activity and eating if overweight or obese so as not to affect linear growth

what are key recommendations for calorie balance in pregnant women?

maintain a healthy weight before conceiving, gain weight within the gestational weight guidelines

what are key recommendations for calorie balance in adults?

obese adults are advised to change eating and activity to prevent additional weight gain and or promote weight loss, those with cardiovascular risk fac

what are key recommendations for calorie balance in older adults?

those overweight or obese should prevent additional weight gain, and those with cardiovascular risk factors should lose weight to improve quality of life and reduce risk of chronic disease and disabilities

what are the key recommendations for physical activity for children?

1 hour of physical activity daily including aerobic, muscle strengthening, and bone strengthening activity

what are the key recommendations for physical activity for adults?

avoid inactivity, at least 2.5 hours of moderate physical activity or 1.25 hours of high-intensity activity

what are the key recommendations for physical activity for older adults?

they should follow the adult guidelines, if they cannot, they should be as physically active as their abilities and conditions will allow

what percent of adults meet the physical activity guidelines for aerobic and muscle strengthening activity?

20%

what gender in both adults and children is more likely to engage in physical activity?

male

what percent of adults report no physical activity?

30%

what are the recommendations for limiting calories from added sugars, saturated fats, and reducing sodium intake?

consume less than 10% of calories per day from added sugars and added fats, consume less than 2300 milligrams per day of sodium, and consume alcohol in moderation