Dr. Jonathan Spages -Diet Planning Guides for a Healthy Body

1. Diet-Planning Guides for a Healthy Body Dr Jonathan Spages

2. Principles and Guidelines • Adequacy • Sufficient energy • Adequate nutrients for healthy people • Balance • Enough but not too much • kCalorie (energy) control • Energy in = energy out • High nutrient density foods

3. Principles and Guidelines • Nutrient density • The most nutrients for the fewest calories • Low-nutrient density foods • Moderation • Food selections – low in fat & added sugars • Variety • Among and within food groups • Benefits of a varied diet

4. Principles and Guidelines • Dietary Guidelines for Americans • Science-based advice • Promote health and reduce chronic diseases • Nine areas of recommendation, covering • Diet • Physical activity

5. Diet-Planning Guides • Need tools and knowledge to plan an ideal diet • USDA Food Guide • Five major food groups • Recommended daily amounts for each group • Notable nutrients • Serving equivalents • Nutrient density

6. Diet-Planning Guides

7. Diet-Planning Guides

8. Diet-Planning Guides • USDA Food Guide • Notable nutrients • Key nutrients of each food group • Allows for flexibility in diet plan • Greater encouragement of some food groups • Discretionary kcalorie allowance • Difference between kcalories supplied and those needed • Added sugars and fats

9. Diet-Planning Guides • USDA Food Guide • Serving equivalents • Fruits, vegetables, milk = cups • Grains and meats = ounces • Mixtures of foods • Vegetarians • Can still use USDA Food Guide • Ethnic food choices

10. Diet-Planning Guides • USDA Food Guide • MyPyramid – http://www.mypyramid.gov • Educational tool • Combines USDA Food Guide and Dietary Guidelines • Allows for personal planning • Pyramid shortcomings • Healthy Eating Index

11. MyPyramid: Steps to a Healthier You

12. MyPyramid: Steps to a Healthier You

13. Diet-Planning Guides • Exchange lists • Help in achieving kcalorie control and moderation • Sorting of foods • Energy-nutrient contents • Examples

14. Diet-Planning Guides • Putting the plan into action • Familiarize yourself with each food group • Grocery shopping • Consider foods you enjoy • Make improvements little by little • Processed foods • Disadvantages • Advantages

15. Diet-Planning Guides – Grocery Shopping • Grains • Whole-grain products • Fortification & enrichment • Vegetables • Fresh vs. canned or frozen • Milk • Fruits • Colors • Fruit juices • Meat, fish, & poultry • Lean cuts • Portion sizes • Cooking techniques

16. Diet-Planning Guides

17. Diet-Planning Guides

18. Food Labels • Reasons for food label use • Product not required to have food labels • Voluntary use of labels • Restaurant food labeling • Portion sizes

19. Food Labels

20. Food Labels • Ingredient list • Listing of all ingredients • Descending order of predominance by weight • Serving sizes • Food and Drug Administration (FDA) role • Adjust calculations according to amount consumed • Sizes listed vs. USDA Food Guide sizes

21. Food Labels • Nutrition Facts • Quantities and Daily Values • Required information • Total food energy; food energy from fat • Total fat; saturated fat; trans fat; cholesterol • Sodium • Total carbohydrate; dietary fiber; sugars • Protein • Vitamins A & C; iron; calcium

22. Food Labels • Daily Values • Expressed as percentage • Relationship to health • “Ballpark” estimate of contribution to total diet • Based on 2000 kcalories per day • Nutrient claims • Meet FDA definitions

23. Food Labels • Health claims • Need for scientific evidence • FDA report card • Structure-function claims • Made without FDA approval • Consumer education • Coordination of USDA Food Guide, Dietary Guidelines, and food labels

24. Food Labels

25. Highlight 2 Vegetarian Diets

26. Vegetarian Diets • Dietary choices fall along a continuum • No foods of animal origin to few restrictions • Part-time vegetarians or flexitarians • Motivations for choosing vegetarian diets • Vegetarian classifications • Foods excluded from diet

27. Health Benefits of Vegetarian Diets • Vegetarian lifestyle factors • Tobacco, drugs, alcohol, physical activity • Limitations of research • Weight control • Blood pressure • Heart disease • Cancer • Other diseases

28. Vegetarian Diet Planning • Task • Use variety of foods within an energy allowance that maintains a healthy body weight • MyPyramid • Vegetarian food pyramid • Vegetarian food guides • Help ensure adequate intakes of key nutrients

29. Vegetarian Diet Planning • Protein • Sources • Requirements • Iron • RDA is higher • Absorption • Zinc • Calcium • Food choices • Vitamin B12 • Only in animal-derived foods • Vitamin D • Omega-3 fatty acids

30. Healthy Food Choices • Vegetarian diets • Lower risk of mortality from several chronic diseases • Nutritionally sound choices • Variety is key to nutritional adequacy • Macrobiotic diet • Way of life, not just a meal plan

31. Thanks