Transcript Chapter Two

Chapter Two
The Pursuit of
an Ideal Diet
I. The ABC’s of Eating for Health
A.
Characteristics of a good diet plan
(ABCMV)
1.
Adequacy: Provides all of the essential
nutrients, fiber & energy (calories) in amount
sufficient to maintain health.
2. Balance: Provides a number of types of foods
in balance with one another, so that foods rich
in one nutrient do not crowd out of the diet
foods that are rich in another nutrient.
Cont’d
3. Calorie Control:
Control of
consumption of
energy (calories).
4. Moderation: Provides
no unwanted food or
nutrient in excess.
VARIETY
Different foods
are used for
the same
purpose on
different
occasions
B. Nutrient Density

A food that supplies large amounts of
nutrients relative to the number of calories
it contains is nutrient dense.

The higher the level of nutrients and the
fewer the calories, the more nutrient dense
the food is.
II. The Nutrients

Nutrients are substances obtained from
food and used in the body to promote
growth, maintenance & repair.
a. Classes
b. Essential vs. Nonessential
c. Energy-yielding Nutrients
d. Vitamins, Minerals & Water
A. The Six Classes of Nutrients
1.
2.
3.
4.
5.
6.
Carbohydrates
Fat
Protein
Vitamins
Minerals
Water
B. Essential vs. Nonessential

Essential nutrients are those that must be
obtained from food because the body can’t
make them for itself.

Approximately 40 nutrients are known to be
essential
C. Energy-Yielding Nutrients



Energy: capacity to do work
Calorie: unit used to measure energy
Energy-yielding nutrients include:
– Carbohydrates (4 calories per gram)
– Fat (9 calories per gram)
– Protein (4 calories per gram)
Although not considered a nutrient,
alcohol also contributes calories to the
body (7 calories per gram)
D. Vitamins, Minerals & Water

Vitamins & Minerals
– Do not supply energy, or calories, to the
body
– Regulate the release of energy and other
aspects of metabolism
Vitamins: organic, or carbon-containing,
essential nutrients vital to life & needed in
minute amounts
 Water
soluble
 The B
vitamins
 Vitamin C

Fat soluble
vitamins
–
–
–
–
D
A
E
K
Cont’d


Minerals: inorganic compounds, some of
which are essential nutrients
Water
– Provides the medium for all life
processes in the body
– Approximately 60% of the body’s weight
is water
III. Nutrient Recommendations
A.
Dietary Reference Intakes (DRI)
 Estimate the nutritional requirements of
healthy people
 Include separate recommendations for
different groups of people of a specific
age & gender
 Encompasses four sets of values:
Cont’d
1.
Recommended Dietary Allowances (RDA):
daily dietary intake levels sufficient to
meet the nutrient requirements of
approximately 98% of healthy people
2.
Adequate Intakes (AI):
the amount of a nutrient thought to be
adequate for most people; used when
EAR & RDA can not be determined
Cont’d
3. Estimated Average Requirements (EAR):
the amount of a nutrient that meets the
requirement of 50% of the people of a
particular age & gender
4. Tolerable Upper Intake Levels (UL): the
maximum amount of a nutrient that is
unlikely to pose risk of harm in healthy
people when consumed daily; intake
above the UL can be harmful
B. RDA for Calories

RDA set at the mean, not above, to
ward off greater chance for obesity

Calorie RDA calculated for the
reference man & woman
IV. The Challenge of Dietary
Guidelines

Provide only general
guidelines for calorie intake

Do not address the hazards
of nutrient excesses
DIETARY GUIDELINES


Dietary Guidelines for Americans: 10 Things to
Know
www.healthierus.gov/dietaryguidelines
V. SMART SNACKING
VI. Tools Used in Diet Planning
A.
Food Group Plans
 Tool that group foods according to similar
origin & nutrient content
 Specifies the number of foods from each group
a person should eat
 Provides a pattern for diet planning to ensure
adequacy & balance
 The Four Food Group Plan
 The Food Guide Pyramid
 Canada’s Food Guide
Cont’d
B.
Exchange Lists
 Lists of foods with portion sizes
specified
 The foods on a single list are similar
with respect to nutrient & calorie
content & therefore can be mixed &
matched In the diet
 Provide help in food selection for calorie
control, moderation & variety
Cont’d
C.
Food Composition Tables
 Tables that list the nutrient profile of
commonly eaten foods
 Includes number of calories, grams of
fat, milligrams of sodium, etc.
VII. Food Labels
A.
Required Information
 Name of the product (statement of
identity)
 Name & address of the manufacturer
 Net contents in terms of weight,
measure or count
 Ingredients list with items listed in
descending order by weight
 The Nutrition Facts Panel, unless the
package is too small
Cont’d
B.
Nutrition Fact Panel
 Serving or portion size
 Servings or portions per container
 Calories per serving
 Calories from fat
 The amounts of total fat, saturated fat,
cholesterol, sodium, total carbohydrate,
dietary fiber, sugars, protein, vitamin A,
vitamin C, calcium & iron
Cont’d
C.
Daily Values
 Compares the amounts of specific
nutrients in one serving to the amount
recommended for daily consumption
 Provided for both a 2,000-calorie diet &
a 2,500-calorie diet
 The daily values for vitamins & minerals
are calculated using the RDI’s
Cont’d
D.
Nutrient & Health Claims
 Nutrient content claims: claims such as
“low-fat” & “low-calorie” used on food
labels to give consumers an idea of a
food’s nutritional profile without having
to look at the Nutrition Facts Panel
 These claims must adhere to specific
definitions established by the Food &
Drug Administration
Cont’d
–
Health Claims: a statement on the food
label linking the food to a reduced risk of
a particular disease
 The claim must be supported by
scientific evidence
 These claims must adhere to specific
definitions established by the Food &
Drug Administration
Health Claims
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Calcium-rich foods and osteoporosis
Low-sodium foods and reduced risk of high
blood pressure
Low-fat diet and reduced risk of cancer
A diet low in saturated fat and cholesterol and
reduced risk of heart disease
High fiber foods and reduced risk of cancer
Health Claims (cont)
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Soluble fiber in fruits, vegetables and grains and
reduced risk of heart disease
Soluble fiber in oats and psyllium seed husks and
reduced riak of heart disease
Fruit and vegetable-rich diet and reduced risk of
cancer
Folate-rich foods and the reduced riak of neural tube
defects
Sugar alcohols and reduced risk of tooth decay
Health Claims (cont)
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Soy protein and reduced risk of heart disease
Whole-grain goods and reduced risk of heart
disease and certain cancers
Plant stanol and plant sterol esters and heart
disease
Potassium and reduced risk of high blood
pressure and stroke