Chapter 2: Guidelines for Designing a Healthy Diet

Philosophy That Works

Consume a variety
of foods balanced
by a moderate
intake of each food.
Variety
Choose different foods

Balanced
Do not overeat any
single type of food

Moderation
Control portion size

Chapter 2: Guidelines for Designing a Healthy Diet

Nutrient Density
Nutrient

Dense

Comparison of
vitamin and
mineral
content with
number of
kcals
Empty

calories

Chapter 2: Guidelines for Designing a Healthy Diet

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Chapter 2: Guidelines for Designing a Healthy Diet

Comparison of Nutrient
Density

Chapter 2: Guidelines for Designing a Healthy Diet

Energy Density
Comparison

of
kcal content with
weight of food
High-energydense foods
Low-energydense foods

Chapter 2: Guidelines for Designing a Healthy Diet

States of Nutritional
Health

Chapter 2: Guidelines for Designing a Healthy Diet

Desirable Nutritional Health

Intake

meets
bodys needs
Body has a
small surplus

Chapter 2: Guidelines for Designing a Healthy Diet

Undernutrition
Intake

is below bodys

needs
Surpluses are depleted
Health declines
Metabolic processes
slow or stop
Subclinical deficiency
Clinical symptoms

Chapter 2: Guidelines for Designing a Healthy Diet

Overnutrition

Intake exceeds
bodys needs
Short term
Few symptoms

Long term
Serious conditions
Obesity

Abuse of
supplements
www.shapeup.org

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Measuring Nutritional State

Anthropometric
Biochemical
Assessment
Clinical
Assessment
Dietary
Assessment
Economic
Assessment

Chapter 2: Guidelines for Designing a Healthy Diet

Measuring Nutritional State

Chapter 2: Guidelines for Designing a Healthy Diet

Limitations of Nutritional
Assessment
Delayed

symptoms and

signs
Symptoms due to
different causes

Chapter 2: Guidelines for Designing a Healthy Diet

Healthy Habits to Adopt

Consume

a healthy

diet
Control your weight
Drink alcohol in
moderation (optional)
Exercise > 30 minute
a day
Dont smoke

Chapter 2: Guidelines for Designing a Healthy Diet

Guidelines For Planning

Healthy Diets:

Chapter 2: Guidelines for Designing a Healthy Diet

The Food Guide Pyramid

Translates science into practical

terms
Helps people meet nutritional
needs
For carbohydrate, protein, fat, vitamins,
& minerals

Suggests a pattern of food

choices
Incorporates foundations of
healthy diet:
Variety, balance, moderation

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Portion Sizes

Chapter 2: Guidelines for Designing a Healthy Diet

What Counts as a Serving?

Grains: 1 slice of bread, 1 cup of ready-to-eat

breakfast cereal, or 1/2 cup cooked rice, pasta or
cooked cereal counts as a one ounce equivalent.

Vegetables: 1 cup of raw or cooked vegetables or

vegetable juice, or 2 cups of raw leafy greens counts
as 1 cup.

Fruits: 1 cup of fruit or 100% fruit juice, or 1/2 cup

of dried fruit counts as 1 cup.

Milk: 1 cup of milk or yogurt, 1.5 ounces of natural

cheese, or 2 ounces of processed cheese counts as
one cup.

Chapter 2: Guidelines for Designing a Healthy Diet

What Counts as a Serving?

Meat & Beans: 1 ounce of meat,

poultry, or fish, 1 egg, 1
tablespoon of peanut butter, one
1/4 cup cooked dry beans, or 1/2
ounce of nuts or seeds counts as a
1 ounce equivalent.

Oils: A teaspoon of any oil from

plants or fish that is liquid at room
temp counts as a serving, as do
such servings of foods rich in oils
(e.g. mayonnaise and soft
margarine).

Chapter 2: Guidelines for Designing a Healthy Diet

The Food Guide Pyramid

Not

for children under the age

of 2
Each food is deficient in at
least one essential nutrient
Variety is the key
Calorie and nutrient content
may vary within a food group

Chapter 2: Guidelines for Designing a Healthy Diet

Using the Pyramid

Choose

low-fat/non-fat options
Include plant proteins several times a
week
Include dark green vegetable every
day
Include vitamin C-rich food every day
Choose whole-grain products
Include plant oils daily
Eat fish at least twice a week

Chapter 2: Guidelines for Designing a Healthy Diet

Begin by Estimating Your

Calorie Needs

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

MyPlate
Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

Fruits and vegetables

cover half the plate
Grains occupy
slightly more than
of the plate
Remaining space is
reserved for protein
A cup of dairy also
appears

Usual Intake as a Percent of Goal or Limit

Eat more of these:
Whole grains

GOAL

15%

Vegetables

59%

Fruits

42%

Dairy

52%

Seafood

44%

Oils

61%

Fiber

40%

Potassium

56%

Vitamin D

28%

Calcium

75%
LIMIT

Eat less of these:

Calories from SoFAS*

280%

Refined grains

200%

Sodium

149%

Saturated fat
0%

110%
50%

100%

150%

Percent of goal or limit

200%

250%

300%

*SoFAS = solid fats and added sugars.

Note: Bars show average intakes for all individuals (ages 1 or 2 years or older, depending on the data source) as a percent of the
recommended intake Ievel or limit. Recommended intakes for food groups and limits for refined grains and solid fats and added
sugars are based on amounts in the USDA 2000-calorie food pattem. Recommended intakes for fiber, potassium, vitamin D, and
calcium are based on the highest AI or RDA for age 14 to 70 years. Limits for sodium are based on the UL and for saturated fat
on 10% of calories.
The protein foods group is not shown here because, on average, intake is close to recommended levels.

JGI/Blend Images LLC RF

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

MyPyramid in Depth

Entitled Steps to a Healthier You, MyPyramid

provides an individualized approach to improving diet.

To get the individualized advice, however, consumers

need to utilize the web site, MyPyramid.gov.

MyPyramid translates the latest nutrition advice into

12 separate pyramids based on calorie needs (1000
to 3200 kcal/day).

Physical activity is a new element in the symbol.

Chapter 2: Guidelines for Designing a Healthy Diet

Evaluating Our Average Diet

Does

not meet the recommended

servings
Consumes only 1-2 fruits/day
(vs. 2-4 servings recommended)
Consumes

only 2-3 vegetables/day

(vs. 3-5 recommended)

Excessive

foods

in fats, oils, & sweet

Chapter 2: Guidelines for Designing a Healthy Diet

How Does Your Diet Rate?

www.usda.gov/cnpp
www.forcevbc.com/good/food.htm

Chapter 2: Guidelines for Designing a Healthy Diet

Vegetables are divided into five subgroups (dark

green vegetables, orange vegetables, legumes,
starchy vegetables, and other vegetables). Over
a weeks time a variety of vegetables should be
eaten, especially green and orange vegetables.

Dry beans and peas can be counted either as

vegetables (dry beans and peas subgroup), or in
the meat & beans group. Generally, individuals
who regularly eat meat, poultry, and fish would
count dry beans and peas in the vegetable group.

Chapter 2: Guidelines for Designing a Healthy Diet

At

least half of grain servings

should be whole grain varieties.
Most of the milk group servings
should be fat-free or low fat.
Limit solid fats such as butter,
stick margarine, shortening, and
meat fat, as well as foods that
contain these.

Chapter 2: Guidelines for Designing a Healthy Diet

What about Physical

Activity?

For health benefits, physical activity should be

moderate or vigorous and add up to at least 30
minutes on most or all days of the week.

For weight loss or preventing weight gain about

60 minutes a day may be needed. (The same
goal applies to children and teenagers in
general.)

For maintaining prior weight loss, at least 60 to

90 minutes a day may be required.

Chapter 2: Guidelines for Designing a Healthy Diet

Get
Going
Start putting MyPyramid into practice and use
the MyTracker feature to follow your progress.

Implementing even small diet and exercise

changes can have positive results. Better
health will likely follow as you strive to meet
your nutrient needs and balance your physical
activity and calorie allowance.

In addition, follow the guidance from the 2005

Dietary Guidelines for Americans regarding
alcohol and sodium Intake, and safe food
preparation.

Chapter 2: Guidelines for Designing a Healthy Diet

The Dietary Guidelines

Another tool for menu
planning

Chapter 2: Guidelines for Designing a Healthy Diet

The Dietary Guidelines for Americans

Published by USDA and DHHS - 2010
Created to promote:

The latest and strongest scientific

information to improve human health
Intended for healthy children (>2 yrs)

and adults

Chapter 2: Guidelines for Designing a Healthy Diet

The Dietary Guidelines for Americans

Balancing calories to manage weight
Foods and food components to reduce
Foods and nutrients to increase
Building healthy eating patterns
The dietary guidelines and you

Chapter 2: Guidelines for Designing a Healthy Diet

Health Messages

Balancing calories
Enjoy your food, but eat less
Avoid oversized portions

Foods to increase

Make half your plate fruits and vegetables

Make at least half your grains whole
Switch to skim or 1% milk

Foods to reduce
Choose foods with lower sodium
Drink water instead of sugary drinks

Chapter 2: Guidelines for Designing a Healthy Diet

Aim for Fitness

Aim

for a healthy weight

BMI
Waist circumference

Be

physically active each day

>30 minutes a day, most days of

the week

Chapter 2: Guidelines for Designing a Healthy Diet

Build a Healthy Base

Let

the pyramid guide your food

choices
Choose a variety of grains daily,
especially whole grains
Choose a variety of fruits and
vegetables daily
Keep foods safe to eat

Chapter 2: Guidelines for Designing a Healthy Diet

Choose Sensibly
Chose

a diet low in saturated fat

and cholesterol; moderate in total
fat
Moderate your intake of sugars
Choose and prepare foods with
less salt
If you drink alcoholic beverages,
do so in moderation

Chapter 2: Guidelines for Designing a Healthy Diet

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Chapter 2: Guidelines for Designing a Healthy Diet

Using of the Dietary

Guidelines
Consider

your state of health

Differences in genetic background
There is no optimal diet

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Advice from the American

Dietetic Association
Be

realistic, make small changes

Be adventurous, try new foods
Be flexible, balance sweets and
fatty foods with physical activities
Be sensible, watch portions
Be active daily

Chapter 2: Guidelines for Designing a Healthy Diet

Nutrient Standards and

Recommendations

Chapter 2: Guidelines for Designing a Healthy Diet

Dietary Reference Intake

(DRI)
Ongoing

and collaborative effort

Health Canada and the Food and
Nutrition Board of the Institute of
Medicine (US)

Chapter 2: Guidelines for Designing a Healthy Diet

RDAs

AIs

DRIs
EERs
ULs

Chapter 2: Guidelines for Designing a Healthy Diet

Standards Under the DRI

Chapter 2: Guidelines for Designing a Healthy Diet

The Recommended Dietary

Allowances
Recommended

intakes of
nutrients that meet the needs of
almost all healthy people of
similar age and gender---- the Food
and Nutrition Board of the National Academy of
Sciences

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Scientific Research

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Studies
Laboratory

animal experiments
Human studies
Case-control study
Double-blind study
Peer Review
Follow-up studies

Chapter 2: Guidelines for Designing a Healthy Diet

Standards For Food Labeling

DRIs

are gender and age specific

FDA developed the Daily
Values
Generic standard used on food
labels
Allow for comparison

Chapter 2: Guidelines for Designing a Healthy Diet

DRV for 2000 kcal

Food
Component
Fat
Saturated Fat
Protein
Cholesterol
Carbohydrate
Fiber
Sodium

DRV 2000 kcal

< 65 g
< 20 g
50 g
< 300 mg
300 g
25 g
< 2400 mg

Chapter 2: Guidelines for Designing a Healthy Diet

How to Read Labels

Chapter 2: Guidelines for Designing a Healthy Diet

Whats on the Food Label?

Product name
Manufacturers
name and
address
Uniform
serving size
Amount in the
package
Ingredients in
descending
order by
weight
Nutrient
components

Chapter 2: Guidelines for Designing a Healthy Diet

What Food Requires a

Label?
Nearly

all packaged foods and

processed meat products
Health claims
Fresh fruit, vegetable, raw single
ingredient meal, poultry, fish are
voluntary

Chapter 2: Guidelines for Designing a Healthy Diet

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Chapter 2: Guidelines for Designing a Healthy Diet

What is Not Required on a

Label?
%

Daily Value for protein (for foods

intended for 4 yrs. or older)
Protein deficiency is rare
Procedure to determine protein
quality is expensive

Chapter 2: Guidelines for Designing a Healthy Diet

Health Claims Allowed on

Food Labels Relating to

Osteoporosis
Some cancer
Cardiovascular disease
Hypertension
Neural tube defects
Tooth decay
Stroke
Use of may or might

Chapter 2: Guidelines for Designing a Healthy Diet

Comparative and Absolute

Nutrient Claims
Sugar

(free, no added)
Calories (free, low)
Fiber (high, food source, added)
Fat (free, low, reduced)
Cholesterol (free, low, reduced)
Sodium (free, low, light)

Chapter 2: Guidelines for Designing a Healthy Diet

Claims
Fortified/enriched
Healthy
Light,

lite

Diet
Good

source
Organic
Natural

Chapter 2: Guidelines for Designing a Healthy Diet

Dietary Supplements

Chapter 2: Guidelines for Designing a Healthy Diet

Dietary Supplements

Dietary Supplement Health and

Education Act (DSHEA) 1994
Classified vitamins, minerals, amino acids
and herbal remedies as foods

Can be marketed in US without FDA

approval if:
Reasonably safe
Product must be labeled as a dietary
supplement

Chapter 2: Guidelines for Designing a Healthy Diet

Chapter 2: Guidelines for Designing a Healthy Diet

Poor Nutrition Advice

Quick fix
Warnings of danger
Sounds too good to be true
Simplistic conclusions
Recommendations based on single study
Dramatic statements
Lists good and bad foods
Selling a product
Studies published without peer review
Studies that ignore differences among individua
or groups

Chapter 2: Guidelines for Designing a Healthy Diet

Nutrition advice: Who can you

trust?
Registered

Dietitian
Licensed Nutritionist
Nutritionist
Professional MS, PhD
Medical doctor

Chapter 2: Guidelines for Designing a Healthy Diet

Professional

Organizations:
American Dietetic Association
American Society for Clinical
Nutrition
Society for Nutrition Education
American College of Sports Medicine

Chapter 2: Guidelines for Designing a Healthy Diet

Useful Websites
Healthfinder.org
Nutrition.gov
Webmd.com
Navigator.tufts.edu
Eatright.org

Chapter 2: Guidelines for Designing a Healthy Diet

Evaluating Claims
www.eatright.org
www.acsh.org
www.quackwatch.com
www.ncahf.org
www.dietary-supplements.info.nih.gov
www.fda.gov