Transcript Chapter 2

Chapter 2
Planning a Healthy Diet
Standard 1
Use Nutrition and Wellness for Life
Balance Diet-(Answer in your own words)
Daily values
Dietary guidelines for Americans
Dietary Reference Intakes
Food taboo
Lactose intolerance
My Plate
Hold on to these until next Friday
• Define a balanced diet
• List the US Dietary Guidelines for
Americans and explain reasons for each
• Identify food groups and their placement
on MyPyramid
• Describe information commonly found
on food labels
• List some food customs from various
cultural groups
Balanced diet
• Includes all essential nutrients (all 40
and they only come from food) in
appropriate amounts
• Preserves and promotes good health
Dietary Guidelines for
• Key recommendations:
• Adequate nutrients within caloric needs
-Consume only nutrient dense foods
• Weight management
-balance calories consumed with calories
• Physical Activity
-to prevent chronic disease, manage body
weight, prevent weight gain, and sustain
weight loss
Dietary Guidelines for
• Key recommendations
-Food groups to encourage
-consume a variety of fruits and
-consume ½ of grains from whole
-consume fish, nuts, and vegetable
oils as a source of fat-omega 3’s
Dietary Guidelines for
• Key recommendations:
• Fats
-Have total fat intake between 20-35% of
-Limit saturated fat and trans-fatty acids
-Consume less than 300mg of cholesterol per
• Carbohydrates
-consume fiber rich fruits, vegetables, and
whole grains
-limit food with added sugars
Dietary Guidelines for
• Key recommendation
-sodium and potassium
-consume less than 2,300mg of
sodium per day
-consume less than 4,700mg per
day of potassium
Dietary Guidelines for
• Key recommendations
-Food safety
-wash hands when handling food
-wash, store, cook, and chill foods
-avoid foods more likely to be
• Grains 6 ounces
-bread, cereal, rice, and pasta
• Vegetable group 2.5 cups
• Fruit group 2 cups
• Dairy 3 cups
• Meat, poultry, beans 5.5 ounces
• Fats, oils and sweets in moderation
Menu Planning with MyPyramid
Poached Egg (1)
Whole Wheat Toast (1 slice)
Cantaloupe (¼ melon)
Fat Free Milk (1 cup)
Whole Grain Bagel (2 ounces)
Lowfat Strawberry Yogurt (1 cup)
Tomato Stuffed with Lowfat Tuna
Salad (¼ cup)
Rye Crackers (5-7 each)
Iced Tea
Grapes (16 each)
Celery Sticks (½ cup ) with Lowfat Dip
Broiled Chicken Breast (3 ½ ounces)
Brown Rice (½ cup)
Glazed Carrots (½ cup)
Romaine Lettuce (1 cup) with Dressing
Fat Free Milk (1 cup)
Fruit Salad (½ cup)
Popcorn (3 cups)
• Takes guidance from Dietary
Guidelines for Americans 2005
• Calorie level is individually determined
• Recommendations for each group
depend on caloric needs
• Encourages physical activity
Food labeling
• Mandatory labeling for nearly all
processed foods started in May 1994
-result of Nutrition Labeling and
Education Act
• Primary objective
-ensure labels on most foods provide
consistent nutrition information
Food Labeling
• Governed by the FDA-Food and Drug
-sets health claims
-determines serving sizes
-standardizes descriptive terms
Food Labeling: Nutrition Facts
Food Customs
• Food habits may be based on
nationality, culture, and religion
• Foods available in certain area may be
flavored for economic reasons
• Economic status and social status
contribute to food habits
Cultural Influences on Food
• The most widely eaten food item is
• Many foods are determined due to
religion and availability
Food Patterns Based on Religion
or Philosophy
• Jewish
- Orthodox Jews always follow dietary laws
- Kosher foods
-must be prepared according to dietary
Dietary Laws- no birds of prey, flesh of
animals with cloven hooves, leavened
bread during Passover
Food Patterns Based on Religion
or Philosophy
• Roman Catholic
-Meat not allowed on Ash Wednesday,
Good Friday, and Fridays during Lent
• Islamic
-pork and alcohol are prohibited
-other meat must be slaughtered by
specific laws
-during Ramadan, no one eats or
drinks during daylight
Other Food Patterns
• Vegetarians
• Lacto-ovo
– Use dairy products and eggs, but no meat,
poultry or fish
– Lacto-vegetarians
-use dairy products, but no meat, poultry or
-avoid all animal foods
• Intolerances to foods due to a lack of
enzymes that digest certain foods not
• Lactose Intolerance- inability to digest
the sugar in milk due to the lack of the
enzyme lactase