HPED 2507: Chapter 2.2 - Healthful Diets

Healthful diet

provides a proper balance of energy and nutrients that supports health of the individual at their age and stage of life

Adequate

Provides energy, nutrients, and fiber to maintain health

Moderate

not too little and not too much in terms of nutrient intakes; linked to nutrient recommendations and DRIs; e.g. too much vit C causes kidney problems and nausea, too little causes skin problems

Nutrient-dense

nutrient to energy ratio, higher quality foods that provide many nutrients vs. processed foods/drinks that provide little nutrients but equal amount of calories

Balanced

coordination of the foods consumed to meet nutrient needs

Varied

choice of different foods within a food group, selecting a variety increases likelihood of meeting needs

Factors that drive food choice

social and cultural cues, sensory data, learned factors/environment

Eat Well Plate

½ fruits and veggies (fresh/frozen/canned but no sauces), ¼ whole grains (fiber → satiety), ¼ protein (plant-based), water (no Cal, Na, sugar, or saturated fat)

Ways to Achieve a Healthful Diet

1. Focus on plant-based foods

2. Minimize processed foods

3. Consider cultural context of eating

Mediterranean-Style Diet

• daily (veggies, fruits, nuts, beans, legumes, whole grains, cheese, yogurt)

• weekly (eggs, poultry, fish)

• monthly (red meat), olive oil for cooking (unsaturated), wine (moderately)

• lowers CVD

• CCS-recommended

Dietary Approach to Stop Hypertension (DASH)

• treats/prevents hypertension

• rich in K, Ca, Mg and low Na, saturated fat, and added sugars

• daily (veggies, fruits, whole grains, low-fat dairy)

• moderate (lean meat, poultry, fish <170g/6 oz)

• weekly (nuts, seeds, dry beans)

• plant-based cooking oil

• CCS-recommended

Vegetarian

• types: lacto-ovo, lacto, ovo, vegan

• plant-based

• protects against heart disease, hypertension, type 2, some cancers, obesity, high cholesterol

Porfolio Diet

• modified vegetarian diet

• daily (nuts, plant protein, viscous (sticky) fibre (apple), plant sterols (yogurt)

• Created by Jenkins (U of T)

• lowers LDL “ bad” cholesterol, blood pressure, triglycerides, inflammation

• CCS-recommended

Nordic Diet

• plant-based

• similar to Mediterranean Diet

• whole grains

• fruits, veggies

• fatty fish, lean meat, low-fat dairy, eggs

• nuts, seeds, legumes

• canola oil

• popular in Denmark, Sweden, Finland because of sustainability and local foods