Healthy Diet Planning - Flashcards for NFS 141000 Lecture Notes
Diet Planning Overview
Course context: Chapter 2 – Planning a Healthy Diet (NFS 141000) by Clare Parme Miller, MS RD CDN.
Core goal: Develop an eating pattern that provides needed nutrients without excess energy (calories).
Example of nutrient emphasis in foods: Pomegranate seeds provide Fiber, Vitamins C, K, E, B6, Folate; Salmon provides Omega-3 fatty acids, Protein, Fat, Vitamin D, Iron, Zinc; Tomato provides Fiber, Vitamins A and C, Potassium.
Diet Planning Principles
Essential ideas:
Adequacy: provide all essential nutrients, fiber, and energy in amounts to maintain health. Example: iron deficiency anemia results from insufficient iron.
Balance: enough but not too much of different foods in proportion to one another.
Kcalorie (energy) control: Energy in vs. energy out (balance).
Nutrient density: nutrients per calorie; diverse nutrients relative to calories.
Moderation: mostly nutrient-dense foods; nutrient-poor but enjoyable options occasionally.
Variety: choose foods from each group to improve adequacy.
Example of nutrient density:
1 cup of watermelon provides calories and nutrients beyond vitamin C and fiber, including potassium, copper, vitamin B5, and vitamin A.
ext{1 cup watermelon}
ightarrow 45 ext{ kcal}; also a source of the listed micronutrients.
Dietary Guidelines for Americans
Nature of guidelines:
Evidence-based; translate Dietary Reference Intakes (DRI) into practical food recommendations.
Reviewed and revised every five years (recent edition: 2020–2025).
Inform federal food, nutrition, and health policies and programs.
Emphasize foods and drinks habitually consumed over time, not just single meals.
Dietary Guidelines 2020–2025: Healthy Eating Pattern Includes
Vegetables: variety from all subgroups (dark green, red and orange, beans and peas, starchy, etc.).
Fruits: whole fruits preferred over juice; variety encouraged.
Grains: at least half from whole grains.
Dairy: fat-free or low-fat dairy (milk, yogurt, cheese) and fortified soy beverages.
Protein foods: seafood, lean meats and poultry, eggs, legumes, nuts, seeds, soy products.
Oils: include healthy fats; emphasize oils as part of the pattern.
Major Themes of Dietary Guidelines
Individual variability: consider traditions, food access, cooking skills, health needs, and preferences.
Meal planning: apply principles by making small changes to familiar meals to reach guideline targets.
Diet Planning Guides
Diet-Planning Tools:
Food Group Plans: sort foods by nutrient content and specify amounts from each group.
Dietary Guidelines emphasize five major food groups and oils: Fruits, Grains, Vegetables, Proteins, Dairy.
Calorie needs vary by individual.
Food groups overview:
FRUITS | GRAINS | VEGETABLES | PROTEINS | DAIRY | (Oils highlighted)
Notable Nutrients in USDA Food Patterns
Each food group contributes key nutrients:
Fruits: folate, vitamin A, vitamin C, potassium, fiber.
Vegetables: folate, vitamins A, C, K, E, magnesium, potassium, fiber.
Grains: folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, fiber.
Protein foods: protein, essential fatty acids, niacin, thiamin, vitamin B6, B12, iron, magnesium, potassium, zinc.
Milk and milk products: protein, riboflavin, B12, calcium, potassium; fortified vitamin A and D.
Oils: vitamin E and essential fatty acids (not a food group, but nutrient source).
Legumes:
Provide protein, iron, zinc; excellent fiber, folate, potassium; included as subgroups in both Vegetables (starchy) and Protein Foods.
Estimated Energy Needs of Sedentary Adults
Sedentary definition: lifestyle with activities typical of independent living; low physical activity.
Women:
19–25 years: 2000 ext{ kcal/day}
25–50 years: 1800 ext{ kcal/day}
51+ years: 1600 ext{ kcal/day}
Men:
19–25 years: 2600 ext{ kcal/day}
25–40 years: 2400 ext{ kcal/day}
40–60 years: 2200 ext{ kcal/day}
61+ years: 2000 ext{ kcal/day}
Serving Equivalents and Serving Sizes
Serving size is a standardized quantity to aid comparison and adherence to guidelines.
Portion size is the amount served or eaten at one meal or snack.
Measurements:
Fruits, vegetables, and milk: measured in cups.
Meats and whole grains: measured in ounces.
Practical takeaway: use serving equivalents to plan portions and read labels consistently.
USDA Food Pattern: Recommended Daily Amounts (by energy level)
1600 kcal: Fruits rac{3}{2} ext{ cups}, Vegetables 2 ext{ cups}, Grains 5 ext{ oz}, Protein foods 5 ext{ oz}, Milk and milk products 3 ext{ cups}, Oils 5 ext{ tsp}, Limit for other uses 130 ext{ kcal}
1800 kcal: Fruits rac{3}{2} ext{ cups}, Vegetables 2.5 ext{ cups}, Grains 6 ext{ oz}, Protein foods 5 ext{ oz}, Milk 3 ext{ cups}, Oils 5 ext{ tsp}, Limit 170 ext{ kcal}
2000 kcal: Fruits 2 ext{ cups}, Vegetables 2.5 ext{ cups}, Grains 6 ext{ oz}, Protein 5.5 ext{ oz}, Milk 3 ext{ cups}, Oils 6 ext{ tsp}, Limit 270 ext{ kcal}
2200 kcal: Fruits 2 ext{ cups}, Vegetables 3 ext{ cups}, Grains 7 ext{ oz}, Protein 6 ext{ oz}, Milk 3 ext{ cups}, Oils 6 ext{ tsp}, Limit 280 ext{ kcal}
2400 kcal: Fruits 2 ext{ cups}, Vegetables 3 ext{ cups}, Grains 8 ext{ oz}, Protein 6.5 ext{ oz}, Milk 3 ext{ cups}, Oils 7 ext{ tsp}, Limit 350 ext{ kcal}
2600 kcal: Fruits 2 ext{ cups}, Vegetables 3.5 ext{ cups}, Grains 9 ext{ oz}, Protein 6.5 ext{ oz}, Milk 3 ext{ cups}, Oils 8 ext{ tsp}, Limit 380 ext{ kcal}
2800 kcal: Fruits 2.5 ext{ cups}, Vegetables 3.5 ext{ cups}, Grains 10 ext{ oz}, Protein 7 ext{ oz}, Milk 3 ext{ cups}, Oils 8 ext{ tsp}, Limit 400 ext{ kcal}
3000 kcal: Fruits 2.5 ext{ cups}, Vegetables 4 ext{ cups}, Grains 10 ext{ oz}, Protein 7 ext{ oz}, Milk 3 ext{ cups}, Oils 10 ext{ tsp}, Limit 470 ext{ kcal}
Notes: Fruits in cups, Vegetables in cups, Grains in ounces, Protein foods in ounces, Oils measured in teaspoons.
MyPlate and Healthy Eating Plate
Visual guide variants:
MyPlate focuses on a plate with portions across five food groups, plus oils and water guidance.
Key recommendations:
Make half your plate fruits and vegetables; variety across subgroups enhances nutrient intake.
Prefer whole fruits over juice; choose whole grains; use fat-free or low-fat dairy.
Choose fish, poultry, beans, nuts as protein sources; limit red meat and processed meats.
Use healthy oils (e.g., olive, canola); limit butter and avoid trans fats.
Limit sugary drinks; drink water, tea, or coffee without added sugar.
Stay physically active; minimize sedentary time.
Additional guidance from sources: Choose MyPlate.gov; Harvard Nutrition Source notes on healthy patterns.
Major Themes: Individualized Food Choices
Everyone is unique; consider:
Traditions
Access to food
Food preparation skills
Possible health needs
Food preferences
Apply meal planning principles by making small changes to familiar meals to improve adequacy and balance.
Vegetarian and Other Special Diets
USDA Food Patterns for Vegetarians: good sources for key nutrients across different vegetarian patterns.
Key nutrients and sources (summary):
Iron: fortified cereals, enriched and whole grains; dark green leafy vegetables; dried fruits.
Zinc: fortified cereals, whole grains.
Calcium: fortified cereals, dark green leafy vegetables, fortified juices, figs.
Vitamin B12: fortified cereals (and fortified soy products for some vegetarians).
Vitamin D: fortified cereals, fortified soy products, fortified dairy; fortified soy milk.
Omega-3 fatty acids: flaxseed, walnuts, soybeans; flaxseed oil, walnut oil, soybean oil.
Protein: legumes, grains; complete protein strategies include pairing grains with legumes (e.g., beans with brown rice; edamame with quinoa).
Note: Many plant proteins lack all essential amino acids in the optimal proportions; combining grains and legumes can improve overall protein quality (per Chapter 6).
Additional Considerations with USDA Food Guide
Some foods span more than one food group (e.g., casseroles, soups, sandwiches).
Ethnic foods can be sorted into appropriate food groups to maintain variety while adhering to guidelines.
Food Lists and Diet Planning Tools
Food Lists (formerly exchange lists) organize foods by carbohydrate, fat, and protein proportions; used for planning and management.
Example: Food Lists for Diabetes and Weight Management.
Putting the Plan Into Action
Practical meal planning uses a structured table of food group amounts across meals (Breakfast, Lunch, Snack, Dinner, Snack).
Example structure:
Breakfast: Fruits, Vegetables, Grains, Protein foods, Dairy, Oils distributed across meals.
Lunch and Dinner follow similar group distribution with attention to equivalence and portions.
A sample menu illustrates real-world distribution of foods from each group across a day.
Sample Menu: A Concrete Example
Breakfast components include whole grains, milk, fruit; Lunch includes turkey sandwich on whole-wheat roll, vegetables, oils, and a vegetable juice; Snack includes dairy and fruit; Dinner includes spaghetti with meat tomato sauce, vegetables, and olive oil-based dressing; additional snack options provided.
This sample demonstrates the allocation of foods across the groups and energy balance in a day.
Knowledge Check and Practical Insights
Question: Which food combination best represents dietary balance?
Answer: Macaroni and cheese, steamed broccoli, baked sweet potato, banana, and water (option B) represents a balanced mix of grains, vegetables, starchy vegetables, fruit, and dairy.
Rationale: It includes foods from all major groups (Grains, Vegetables, Protein/ Dairy, Fruit) and uses water as a beverage, aligning with the guidelines for variety and nutrient density.
Discretionary Calories
Definition: Any remaining kcals after meeting nutrient needs from nutrient-dense foods.
How to use: May incorporate more nutrient-dense foods, some nutrient-poor items (desserts), some alcohol, or none at all.
Nutrition Labeling, Front-of-Package, and Claims
Nutrition Label (Nutrition Facts):
Serving sizes reflect typical eating habits; compare to what you actually eat; adjust nutrient and kcal values accordingly.
% Daily Values reflect dietary recommendations based on a 2,000 kcal/day diet; individual needs vary by age, activity, and other factors.
Ingredient List: packaged foods must list all ingredients in descending order by weight; allergens must be disclosed in plain language.
Front of Package Labels: simplified label (Facts Up Front) by GMA and FMI.
Nutrition Claims on Labels:
Nutrient Claims: describe quantities of nutrients; must meet FDA definitions.
Health Claims: describe relationships between nutrients/substances and diseases; FDA-authorized after evidence review.
Structure/Function Claims: relate nutrients to body roles; do not require FDA approval but must not mention a disease or symptom.
Consumer Education and Public Health Coordination
Emphasize coordination among USDA Food Patterns, Dietary Guidelines, and Food Labels to support informed choices.
Balancing Calories to Maintain Weight
Core message: Choose a healthy eating pattern at an appropriate kcalorie level to achieve and maintain a healthy weight, ensure nutrient adequacy, and reduce chronic disease risk.
Practical steps:
Eat from each food group in recommended amounts; avoid oversized portions.
Limit foods with solid fats and added sugars.
Increase physical activity and reduce sedentary time.
Read Nutrition Facts for kcal per serving and number of servings per package.
Look for terms like "low", "reduced", "light" for kcal content.
Foods to Reduce vs. Foods to Increase
Foods to Reduce: select patterns low in added sugars, saturated fat, and sodium; choose lean, low-fat options with little solid fat; minimize added sugars; favor water over sugary drinks.
Foods to Increase: nutrient-dense foods across all groups; half the plate as fruits/vegetables; whole grains; fat-free or low-fat dairy; varied protein sources including seafood; fiber-rich and potassium-rich foods; look for high/excellent sources of key nutrients.
Dietary guidance also suggests keeping total sodium, saturated fat, trans fat, and cholesterol low, and aiming for foods that provide at least 10% Daily Value for fiber, calcium, potassium, iron, and vitamin D from diverse sources.
From Guidelines to Groceries
Translate guidelines into grocery shopping and meal planning choices to facilitate adherence in daily life.
Fruits and Vegetables: Quantities and Guidance
1 cup fruit = 1 cup fresh/frozen/canned fruit; 1/2 cup dried fruit; 1 cup 100% fruit juice.
Fruits provide folate, vitamin A, vitamin C, potassium, and fiber.
Guidance: Consume a variety of fruits; prefer whole or cut fruit over juice; limit those with added sugars or syrups.
1 cup vegetables = 1 cup raw or cooked vegetables; 1 cup cooked legumes; 1 cup vegetable juice; 2 cups raw leafy greens.
Vegetables provide folate, vitamins A, C, K, E, magnesium, potassium, and fiber. Include all five subgroups several times weekly (dark-green, red/orange, legumes, starchy, others).
Limit vegetables with added sugars or solid fats (e.g., baked beans with sugar, fried veggies, etc.).
Whole Grains, Grains, and Fiber
Whole grain definition: maintains the original ratios of endosperm, germ, and bran; refined grain has the bran, germ, and husk removed.
By law, grain products crossing state lines must be enriched with iron, thiamine, riboflavin, niacin, and folate.
Practical tips: look for labels indicating whole grain or 100% whole wheat; brown color alone is not a reliable indicator of whole grain.
Protein Foods and Completeness of Plant Proteins
Tip: Combining legumes and whole grains creates a complete protein (e.g., beans + brown rice; edamame + quinoa).
Milk, Oils, and Fat Quality
Milk and milk products provide protein, riboflavin, B12, calcium, potassium; fortified options supply vitamins A and D.
Choose fat-free or 1% low-fat dairy; use fortified soy milk if avoiding dairy.
Oils are plant-based fats that contribute vitamin E and essential fatty acids; prefer liquid vegetable oils (canola, olive, safflower, etc.); replace solid fats where possible; limit saturated fats and avoid trans fats.
Limit solid fats (butter, lard, shortening, etc.).
Nutrition Labeling: Quick Takeaways
Serving sizes on updated labels reflect typical consumption; compare to your actual intake.
% Daily Values reflect a 2,000 kcal/day standard; actual needs vary by age, activity, etc.
Ingredient lists and allergen disclosures help identify potential health risks.
Equations and Key Concepts
Energy balance principle:
E{in} - E{out} =
\Delta E_{body}For weight maintenance: E{in} \approx E{out}
Nutrient density concept: nutrients per calorie; aim to maximize nutrients within calorie limits.
Serving equivalence concepts can be expressed as unit conversions, e.g.,
ext{Fruits} = ext{cups} \text{Milk} = ext{cups} \text{Grains} = ext{oz} \text{Proteins} = ext{oz}
Quick Practical Summary
Follow the five major food groups with emphasis on variety and nutrient density.
Plan meals using serving equivalents to match daily targets for energy and key nutrients.
Use MyPlate guidance to structure meals, favor whole foods, and moderate extras.
Be mindful of discretionary calories; prioritize nutrient-dense choices first.
Read labels to compare energy and nutrient content; avoid foods high in solid fats, added sugars, and sodium.
Consider personal factors (traditions, access, skills, health needs) when adapting guidelines.
Endnotes
This set of notes reflects the content provided in the transcript, including the Dietary Guidelines for Americans (2020–2025), USDA Food Patterns, MyPlate guidance, energy needs, serving sizes, vegetarian sources, and labeling concepts.