chapter 2: the pursuit of a healthy diet

adequacy, balance, nutrient density, calorie control, moderation, variety

what are the six characteristics of planning a healthy diet?

provide enough of the essential nutrients, fiber, and energy

• iron – if not adequate ..

  • iron deficiency anemia, seen in young, female athletes

  • add iron rich foods, anemia dissipates

what is adequacy?

avoid overemphasis on any food type or nutrient at the expense of another

what is balance?

create a healthy eating pattern, dense in nutrients and low in calories

• meet nutrient needs and stay within calorie limits

• 200 calories from bagel vs. donut (donut is considered “empty calories”)

what is nutrient density?

the amount of energy you need to maintain a healthy weight

what is calorie control?

avoid unwanted calories, via food choice selections.

• baked (less in calories) vs. fried

• raw apple vs. Slice of apple pie

what is moderation?

incorporate a wide selection of different foods

• within and among the different food groups

• colorful plate

what is variety?

a set of reference values for energy and nutrients

• estimate the energy and nutrient needs of healthy people

• separate recommendations are made for different groups of people

  • age and gender groups

  • e.g., children ages 4 through 8, adults and pregnant women

what is Dietary Reference Intakes (DRI)?

amount that will prevent nutrient deficiency symptoms

what is nutrient requirement?

*DRI term*

amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender

what is the estimated average requirement (EAR)?

*DRI term*

average daily amount of a nutrient that meets the nutrient needs of 97 to 98 percent of healthy individuals of a specific age and gender

what is the recommended dietary allowance (RDA)?

*DRI term*

average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate a RDA

what is adequate intake (AI)?

*DRI term*

• maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people

• exceeds the RDA, not a recommended level of intake

  • ex: 75 mg (RDA) for vitamin C → tablets at the store for 500 mg (if you take too much, can get diarrhea); or calcium (mineral) → if you exceed the amount, can get kidney stones

what is the tolerable upper intake level (UL)?

*DRI term*

average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health

what is estimated energy requirement (EER)?

*DRI term*

range of intakes for a particular energy source that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients

what is acceptable macronutrient distribution range (AMDR)?

carbohydrates (45 to 65 percent of total calories), fats (20 to 35 percent of total calories), and protein (10 to 35 percent of total calories)

what is the dietary reference intakes (DRI) for carbs, fats, and protein?

• EAR

• RDA

• AI

• UL

what is the DRI for nutrients?

• EER

• AMDR

what is the DRI for energy and the energy nutrients?

goal is to decrease risk of lifestyle diseases (ex: obesity, heart disease, diabetes)

what is the challenge/goal for dietary guidelines?

• 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 are the five dietary guidelines?

• Balance your calories.

• Enjoy your food, but
  eat less.

• Avoid oversized
  portions

• Eat some foods
  more often.

• Make half your plate fruits and vegetables.

• Switch to fat-free or low-fat (1%) milk.

• Make half your grains whole grains.

• eat certain foods less often.

• compare sodium in foods.

• Drink water instead of sugary drinks.

what are ten tips to a great plate?

steps to meeting personal energy needs and promoting a healthy weight:

• Step 1: Estimate Your Daily Energy Needs.

• Step 2: Build Your Daily Eating Plan.

• Step 3: Let MyPlate Guide Your Food Choices.

steps use myplate to build a healthy diet:

involves grains, fruits, vegetables, and dairy groups which serve as the foundation of a healthful diet

• supply vitamins, minerals, and fiber

protein selections should be chosen wisely (don’t need that much protein)

include lean meats, skinless poultry, fish, legumes (beans), nuts, and seeds

a small amount of essential fats

how to use myplate to meet nutrient needs:

fruits, veggies, grains, protein, dairy + include a small amount of oil in the diet for the essential fats and vitamin E that oils provide

what are the five food groups?

too many calories and too much solid fat, added sugars, refined grains, and sodium, too few vegetables, fruits, whole grains, dairy products, and oils

what do American diets have?

color your plate for health with a variety of fruits and vegetables

• STRIVE for FIVE (Fruits/Vegetables) to stay ALIVE

recommended steps in daily food planning

• color your plate with health-protective foods

• add a wide a variety of fruits and vegetables as possible

how to color your plate?

it’s all in your hands

• visual references for choosing the right amount of food to eat

  • one fist, clenched = 8 fl oz

  • two hands, cupped = 1 cup

  • one hand, cupped = 1/2 cup

  • palm of hand = 3 oz

  • two thumbs together = 1 tbsp

what are the rules of thumb for portion sizes?

1950s - 9 inches (exposing the BIG conspiracy in America)

1980s - 11 inches

2010 - 13 inches

some restaurants - 16 inches

plate size diameters throughout the years?

the governing body responsible for ensuring the safety of foods sold in the U.S., which includes oversight of food labels

what is the food and drug administration (FDA)?

create standards, truth in labels, remove misinformation

what does the nutrition education and labeling act (1994) do?

statement of identity, net contents, manufacturer information, ingredient list, nutrition facts panel

what must food labels include?

commonly used name or descriptive title of the food product

what is statement of identity?

found on the front of the label along the bottom edge, indicates the quantity of food in the package, expressed in weight, volume, or count

what is net contents?

usually in small print, located near the ingredient list

what is manufacturer information?

ingredients are listed in descending order of predominance, based on weight + used to evaluate nutritional quality of food + used to avoid certain additives or foods which may be allergic or intolerant (e.g., dyes, (yellow, blue, red), high fructose corn syrup (synthetic ingrediant), whole grains vs. enriched)

what is the ingredient list?

serving sizes (info is listed in a per serving amount), calories/serving, nutrition facts panel provide specific info (e.g., total fat, saturated fat, and trans fat), % daily values

what is on the nutrition facts panel?

example: %DV (fat) = number of fat grams in a serving / total grams of fat allowed per day

how do you use the percent daily values (%DV)?

FDA updated labels January 2020

among the changes are:

• updated serving sizes

• emphasis on calories, including calories and nutrients for entire package on some foods

• added sugars, Vitamin D, calcium, potassium and iron now required; Vitamins A & C are now voluntary

• “calories from fat” removed

what was involved in the food label makeover?

• low-fat: < 3 grams of total fat/serving

• low saturated fat: < 1 gram of saturated fat/serving

• reduced sodium: at least 25% lower in sodium than the regular product

what is the nutrient content claims on food labels?

• statement linking the nutritional profile of a food to a reduced risk of a particular disease

• strict rules established by the FDA

• products must also identify other contributing factors, e.g., exercise

• the claim must be phrased to explain the relationship between the nutrient and the disease

what is the health claim on food labels?

includes mostly vegetables (including beans, squash, and maize (corn), high in complex carbohydrates (e.g., rice, vitamins A- and C-rich fruits and vegetables

• Drawbacks

  • fried foods; high-fat meats, eggs and cheese

how does diet draw largely from Spanish and Indian influences?

traditional diet - majority of calories from grains, legumes, & vegetables

• high in sodium (mono-sodium glutamate - MSG)

Four schools of cooking (different geographical locations and cooking styles)

• Peking  - Mandarin (or Beijing) – light, liberal use of garlic and scallions.

• Shanghai - emphasizes the original flavors of raw ingredients, uses condiments to enhance the taste. Sweet and sour is a typical Shanghai taste.

• Szechwan or Hunan - spicy and hot, Hunan – HOT

• Cantonese - more sweet, less salty, mild and less greasy or subtle flavors, natural freshness.

what is included in Chinese food?

as prepared and served in the U.S., typically very high in fat and calories

• Healthy substitutions:

  • vegetables for meat on pizza

  • reduced-fat cheeses for the high-fat selections

  • olive oil instead of butter

what is in Italian food?

whole grains, fruits, vegetables, beans, lentils, seafood and healthy fats like olive oil and nuts + a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, limited red meat, sweets and processed foods

what is the Mediterranean diet?

Traditional diet is known for heavy use of vegetables and spices

• distinct characteristics are based on geographic location, religious beliefs, and availability

• Vegetarianism is predominant

• Meat as part of the diet is eaten in moderation

• When prepared in a traditional manner:

  • the cuisine provides benefits of a high-carbohydrate, low-fat, low-cost diet that is as tasty, as it is healthy

what is in Indian food?

Jewish foods: kosher

• Rules of kashrut (religious laws) specify the kosher foods (fit to eat)

• Jewish dietary laws are considered divine commandments set forth to maintain spiritual, not physical, health

• Examples:

  • pork is forbidden (split hoof)

  • only animals with cloven hooves that chew their cud (partially digested food of ruminants: beef, sheep, goats, and deer)

  • birds of prey and shellfish are not allowed

• Diet is high in sodium

what is in Jewish foods?