UNIT 2

Introduction

The food and drink that a person regularly consumes comprises is what we call diet.
Occasionally, an individual follows a special diet, which is a selection of food based on health conditions or disease management goals.

Low Calorie Diet - For weight control
Low Salt Diet - For managing blood pressure.
Balanced Diet - Provides the recommended amounts of essential nutrients.

Dynamics of Food Choices

Taste, and personal preferences

Taste is generally the most important factor influencing food choice.
Six taste sensations are affected initially by genetics, but these can be modified by physiologic factors like feeling of contentment and safety.

Availability, convenience, and economy

People select foods that they can afford to buy, are readily available, and do not require much time to prepare or cook.
Foods that are fast and delicious are frequently chosen.

Social Interactions

Most people enjoy companionship while eating.
Meals are social event and food is part of hospitality.

Ethnic Heritage or Tradition

Religious rules about foods can further dictate the composition of the diet.

Marketing

The food industry competes for our food dollars, persuading consumers to eat more food more often.
Building brand loyalty, food companies attract busy consumers with their promises of convenience.

Body Weight and Health

Sometimes people select certain foods and supplements that they believe will improve their body weight, health, or allergies and avoid those they believe might be detrimental.

Medical Conditions and Health Beliefs

There are health conditions and treatments that limit the foods a person can select.
Consumers make food choices that will benefit their health.

Emotional State

Some individuals eat in response to emotional stimuli such as boredom, anxiety, and depression.

Designing a Healthy Diet

Diet Planning Principles

Eating right plays a vital role in keeping the body healthy and active.
Carefully planned meals deliver sufficient amount of all the vital nutrients.

6 Basic Diet Planning Principles

Adequency

Diet provides sufficient energy and enough of all the nutrients to meet the needs of healthy people.

Balance

Allows all foods into a healthy diet. The choices do not overemphasize one nutrient or food type at the expense of another.

Energy (kJ) Control

The amount of energy we consume should balance with the amount of energy we use.
The key is to select foods of high nutrient density.

Nutrient Density

To eat well without overeating, select foods that provide the most nutrients for the least energy.
Empty-Kilojoule - foods that are low in nutrient density. They deliver energy (from sugar, fat or both) with little or no vitamins or minerals. (eg. potato chips, lollies, softdrinks).

Moderation

Having enough but not in excess of what is needed.

Variety

The foods chosen differ from one day to the next.
Eating a variety of foods helps ensure an adequate nutrient intake.

Meal Patterns and Desirable Eating Practices

Common Obstacles to People Adopting Healthier Eating Habits

Lack of time
Irregular work/study hours
Busy life

Meal Pattern

An important component of healthy eating.

Meals

Breakfast, lunch, and supper.

Snack

Food consumed in between meals.
Recommended for active individuals.

A balance of major nutrients is essential to well-designed meals.
Meals and snacks should be eaten regularly, usually an intervals of 3 to 4 hours.
This pattern ensures a steady delivery of energy fuel.
The traditional basis for planning and constructing dishes:

Consumers’ food likes/dislikes
Buying power
Preparation time
Variety in flavor

Cater to the needs of weight-conscious consumers who need to control portion sizes of their food orders. Particularly with recipes requiring high-fat or high-calorie ingredients with no possible alternatives to keep the original taste, a downsized serving portion is one possible answer.
Starting the day with breakfast may be particularly important. Eating a nutritious breakfast is the key to a healthier mind and body. Evidence shows that people who eat breakfast have more strength and stamina, better concentration and productivity throughout the morning.

Proper Writing of Menu

Capitalize all words except articles and prepositions;
List the foods according to the meal pattern, or usually, in the order in which they are to be served;
Items like butter, cream, sugar, or salad dressing are not written on the menu item, and
Special accompaniment of a menu item may be written on the right side (eg. Crispy Chicken with Barbecue Sause).

Planning Tools

A nutritionally satisfactory diet is based on a wise choice of a variety of foods in recommended amounts.

Food Guides

Most regions of the world have developed their own food guides customized according to individual cultures.

China and Korea - Use a pagoda-shape
European Countries - Use a pie or plate model.
Canada - Uses a rainbow.
The Philippines and the United States - Use the pyramid shape.

Food Guide Pyramid

A pictorial type of daily food guide designed to help individuals plan diets to meet the nutrient recommendations for health promotion and disease prevention.
The pyramid teaches the principle of eating a variety of foods every day, and the need for moderation in some food groups while emphasizing the importance of other food items.
The Food Guide Pyramid used in the Philippines was developed by Sanirose Orbeta and the Food and Nutrition Research Institute (FNRI).

Food Pyramid Feature

Broad Base

Bottom part
Conveys the message that the food group should form the foundation of a healthy diet.
Foods in this level must be taken abundantly compared to other groups.

Apex

Indicates that food belonging to this group should be eaten sparingly because they are low in nutrient density.

Grain and grain products, root crops, noodles, and pasta

This food group should serve as the main supplier of energy in the diet.
Foods in this category are rich in complex carbohydrates (starch) as well as dietary fiber, B - vitamins, iron, magnesium, and zinc.
Recommended choices:

unrefined grains and cereals such as whole-wheat bread, brown rice, root crops, corn, rolls, tortillas, and bagels; also enriched bread, pasta, and air-popped corn.

Limit selections:

croissants, fried rice, pastries, doughnuts, cakes, and pies

Fruits and Vegetables

This group of foods is rich in vitamin A, vitamin C, folate, potassium, magnesium, and fiber.
Fruits and vegetables are also important source phytochemicals. Health experts recommend more inclusion of fruits and vegetables in today’s diet.
Recommended choices:

fresh fruits and vegetables, canned juices, canned or frozen fruits ; dark green and orange vegetables and orange fruit should be emphasized more often.

Limit selections:

French fries, potato salad, dried fruit, coconut, avocados, and olives.

Fish, Poultry, and Alternatives:

Animal sources are rich in protein

Plant sources are abundant in protein, fiber, thiamin, folate, vitamin E, and iron.
Recommended Choices:
- Fish, shellfish, poultry (light meat, no skin), lean meat, legumes, egg whites, tofu, nonfat milk, fortified soya milk.
Limit selections:
- Egg yolks, fried fish or poultry, processed foods, ground beef, peanut butter, nuts, whole milk, custard, milk shakes.

Fats, Sweets, and Sodium

Foods belonging to this group are plentiful in fat, simple carbohydrate, and mineral sodium.
Limit selections:

Butter, margarine, oils, lard, salad dressing, mayonnaise, sour cream cream cheese, gravy, potato chips, chocolates.

Your Guide to Good Nutrition

Valuable tool in planning meals
Developed by FNRI
Classified different foods into three main groups on the basis of similarity in nutrient content.

Body-building foods (rich in proteins and minerals)
Energy-giving foods (high in carbohydrates)
Body-regulating foods (rich in vitamins, minerals, fiber, and water)

A balanced diet may be planned using this tool by combining foods from each category.

Philippine Dietary Reference Intake (PDRI)

A set of dietary standards that include:

Estimated Average Requirement

Daily nutrient intake level that meets the average requirement of healthy individuals in particular life stage or sex.

Recommended Energy/Nutrient Intake

Level of intake of energy or nutrient which is considered adequate for the maintenance of health.

Adequate Intake

Daily nutrient intake level that is based on observed or experimentally-determined approximation of the average nutrient intake by a group

Tolerable Upper Intake Level or Upper Limit

Highest average daily nutrient intake level likely to pose no health effects to almost all individuals

Acceptable Micronutrient distribution range

Used for:

Planning and assessing diets for individuals and groups
Developing food-based dietary guidelines
Formulating standards and regulations on food fortification
Nutrition labelling and claims

Nutritional /Dietary Guidelines

10 Kumainments:

Kumain ng iba’t-ibang pagkain
Sa unang 6 months ni baby, breastfeeding lamang; mula 6 months, bigyan din siya ng ibang angkop na pagkain
Kumain ng gulay at prutas araw-araw
Kumain ng isda, karne, at ibang pagkaing my protina
Uminom ng gatas; kumain ng pagkaing mayaman sa calcium
Tiyaking malinis at ligtas ang ating pagkain at tubig
Gumamit ng iodized salt
Hinay-hinay sa maaalat, mamantika at matatamis.
Panatilihin ang tamang timbang
Maging aktibo. Iwasan ang alak; huwag manigarilyo.

Pinggang Pinoy

uses a familiar food plate model to convey the right food group proportions on a per-meal basis to meet the body’s energy and nutrient needs of adults.
Answers the question of how much you should eat in one meal.

Food Exchange List

Foods are divided into 7 groups
Each list contain approx. the same amount of CPF (calorie per exchange)
A food in any group can thus be substituted for or exchanged with another food in the same list or sub-group

List 1 - Vegetable Exchange

List 2 - Fruit Exchange

List 3 - Milk Exchange

List 4 - Rice Exchange

List 5 - Meat & Fish Exchange

List 6 - Fat exchange and alcohol beverage

List 7 - Sugar and beverage list

List 1 - one veg exchange contains 3 grams of carbs, 1 gram protein, 16 calories

List 2 - one fruit exchange contains 10 grams of carbs, 40 calories.

List 3 - Milk (Whole 170 kcal)

(Low fat 125 kcal)

(Non-fat 80 kcal)

List 4 - Rice A low (92 kcal)

Rice B medium (100 kcal)

Rice C high (108 kcal)

List 5 - Low fat meat (41 kcal)

Medium fat meat (86 kcal)

High fat meat (122 kcal)

List 6 - Fat (45 kcal)

List 7 - Sugar (20 kcal)

Food Labels

Label is anything written, printed or graphic description on any container or

wrapper accompanying the packed food.

It can be a tag, brand, and mark,

pictorial of other descriptive matter.

Food and Drug Administration (FDA)

formerly known as the Bureau of

Food and Drugs (BFAD) thru EO 851

s. 1982 was established thru R.A.

No. 3720 or the “Food, Drug, and

Cosmetic Act”

mandated to analyze and inspect food, drug, and cosmetic products, and as well as to issue a certificate of compliance with technical requirements, including mandatory labeling.

Administrative Order No. 2014-

0030

is the Revised Rules and Regulations Governing Label of Pre-packed Food Products Further Amending Certain Provisions of “Administrative Order No. 88-B s. 1984 or the “Rules and Regulations

Governing the Labeling of Pre- packaged Food Products Distributed in the Philippines”

The mandatory information on the labels of all prepackaged food must be included:

Product Name/ Name of Food

name of the food; indicates true nature of the food
specific and not generic
may include additional phrases
e.g: dried, concentrated, smoked

Use of Brand Name and/or Trademark

is placed in conjunction with the product name
must not be misleading, deceptive, confusing; not be offensive, obscene, scandalous or contrary to public morals

(A.O. No. 2005-0016)

may not be declared if the

product will be used for

further processing

e.g: nescafe, lucky me, etc.

Complete List of Ingredients

except for single ingredient food, shall be declared in descending order of proportion.
food additives shall be declared by their common name and their functional category.

Net Content and Drained Weight

Shall be declared using the metric system of measurement or “IS” (International System of Units).

Food packed in a liquid medium normally discarded before consumption shall carry a declaration of drained weight.

LIQUID MEDIUM means:

- Water

- Aqueous solutions of sugar and salt

- Fruit and vegetables juices

Name and address of Manufacturer,

Repacker, packer, Importer, Trader

and Distributor

Shall be declared on the label of locally

manufactured products

The corporate head office address can be used for food packages with a code/mark indicating the processing plant where it was produced.
If the label does not mention the manufacturer or company, the name must be qualified with "Manufactured for" or "Packed for" to indicate its production.
For imported products, the complete

name and address of importer and the

country of origin shall be declared

Lot Identification

Shall be embossed or otherwise permanently marked on immediate individual packages or containers
Pre-packaged foods in multi-unit retail packages, like candies with a surface area less than 10 sq. cm, can be exempt from lot identification code requirements when sold alongside primary packaging.

Storage Condition

All product labels or labeling must clearly and conspicuously display the storage condition for products that require special conditions beyond normal room temperature.

Expiry or Expiration Date / Use-by-date / Consume Before Date (Recommended last consumption date).

expiration/expiry date shall be printed clearly, conspicuously and indelibly on all product labels (except alcoholic beverages)
Prescribed Format: Day, Month, Year (Example: Expiry Date: “01 January 2012” or “02 Jan 12

Food Allergen Information

Food allergen information on product labels containing certain ingredients must be clearly, conspicuously, and indelibly indicated.

Sulfites in concentration of 10 mg/kg or more. Such other ingredients may be included by FDA through appropriate issuance.

Direction / Instruction(s) for Use.

Shall also be printed, where applicable or as necessary to ensure correct utilization of food

Nutrition Facts / Nutrition Information / Nutritive Value

Most of the Nutrition labeling of food manufacturers are still using the RENI as reference
Tabulated the declaration of protein, carbohydrates
Locally manufactured food products intended for local consumptions: RENI/PDRI values in actual percentage
All nutrient quantities shall be declared
Actual nutrient values or content must be consistent with the nutrient label

declaration.

The product must maintain at least 80% of the nutrient values listed on the label at any time within its expected shelf-life.

other requirements:

Alcoholic Beverages. The alcohol content in terms of percentages or proof units
The label's information must be in either English or Filipino, or a major dialect or a combination thereof.
Food Supplements

The Nutrition Facts Panel and Its Use

Information written at the top most section of nutrition label varies with each type of food or beverage product; it contains product-specific information (serving size, calories, and nutrient information). The bottom section contains a footnote that explains the % Daily Value and gives the number of calories used for general nutrition advice.

Serving Information

It shows the serving per container and the serving size.

Calories

provide a measure of how much energy you get from a serving of this food.
Calories from food provide the energy your body needs to function and grow.
100 calories per serving of an individual food is considered a moderate amount and 400 calories or more per serving of an individual food is considered high in calories.

Nutrients

shows the key nutrients that impact health, you can use the label to support your personal dietary needs.

Quick Guide to Percent Daily Value (%DV)

Shows how much a nutrient in a serving of the food contributes to a total daily diet.
5% or less is low
20% or more is high

More often, choose foods that are:

Higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium.
Lower in %DV for Saturated Fat, Sodium, and Added Sugars.

Nutrient Claims

Are statements that characterize nutrient quality in food. The only nutrition claims allowed are those relating to the energy, protein, carbohydrate, fats and its components, fiber, sodium, vitamins, and minerals with Nutrient Reference Value (NRV).

Conditions for Health Claims

Must be based on current relevant and scientific facts and the level of proof must be sufficient to support the claimed effect and the relationship of health.
Must be acceptable to the competent authority where the food is sold.
The claimed benefit should arise from the consumption of reasonable quality of the food or food constituent.
If the claimed benefit is attributed to a nutrient with an established reference value, the food should be:

Source of or high in the nutrient/constituents.
Low in or reduced in or free of the nutrients/food constituents.

Only those essential nutrients for which Nutrient Reference Values (RENI) have been established should be the subject of a nutrient function claim.
Should have a clear regulatory framework for qualifying and/or disqualifying conditions for eligibility to use.