Chapter 2 planning a healthy diet
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Planning a Healthy
Diet
Chapter 2
Diet Planning Principles
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Adequacy
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Balance
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Calorie control
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Moderation
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Variety
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Nutrient density
Diet Planning Principles
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Adequacy - sufficient amounts of essential nutrients to meet individual needs
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Balance - equilibrium of physiological need and intake
Diet Planning Principles
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Caloric control - maintenance of desirable body weight
Diet Planning Principles
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Variety - selection of a wide number & types of foods
Moderation - we can eat everything but in moderation
Diet Planning Principles
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Nutrient Density
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nutrients provided by foods in relation to the calories they provide
High Nutrient Density
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High amount of nutrients such as vitamins, minerals
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Lower amount of calories
High Nutrient Density
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Oranges
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Apricots
Whole grain breads
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Poultry
Nonfat milk
Low Nutrient Density
Low Nutrient Density
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Low amounts of nutrients
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High amount of calories
Are these low or high nutrient dense foods?
Low Nutrient Density
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Doughnuts
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French fries
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Hot dogs
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Ice cream
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Candy
Regular soda
Green grapes
Which one is a more
nutrient dense food?
Diet Planning
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No one food contains all the nutrients we need
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A variety of foods is needed!!
From MyPyramid to
ChooseMyPlate!
Dietary Guidelines
for Americans
Released January 2016
Dietary Guidelines
Released January 2016
•
Science-based nutrition guidance for both professionals and organizations working to improve our
nation's health.
•
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for
Americans. 8th Edition. December 2015. Available at />
Dietary Guidelines
Released January 2016
•
•
Federal programs apply the Dietary Guidelines to meet the needs of Americans through food,
nutrition, and health policies and programs—and in nutrition education materials for the public.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020
Dietary Guidelines for Americans. 8th Edition. December 2015. Available at
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Dietary Guidelines
Released January 2016
•
Follow a heathy Eating Pattern
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Focus on variety, nutrient density and amount.
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Limit Calories from Added Sugars, saturated fats and reduce sodium intake.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020
Dietary Guidelines for Americans. 8th Edition. December 2015. Available at
/>
Dietary Guidelines
Released January 2016
•
Shift to heathier foods and beverage choices
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Support Healthy Eating Patterns for all.
•
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020
Dietary Guidelines for Americans. 8th Edition. December 2015. Available at
/>
Dietary Guidelines - Healthy Eating Pattern
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A variety of vegetables
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Fruits, especially whole fruits
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Grains, half of whole grains
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Fat-free or low-fat dairy
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A variety of protein foods
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Oils
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020
Dietary Guidelines for Americans. 8th Edition. December 2015. Available at
/>
Dietary Guidelines
Healthy Eating Pattern Limits
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Saturated fats and trans fats, added sugars, and sodium
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< than 10 % of cal/day from added sugars
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< than 10 % of cal/day from sat.
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U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020
Dietary Guidelines for Americans. 8th Edition. December 2015. Available at
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