Transcript The Pursuit of A Healthy Diet

6 Healthy Diet Planning Principles
 Adequacy
 Balance
 Calorie Control
 Moderation
 Nutritional Density
 Variety
Adequacy
 An adequate diet provides the human body with
energy and nutrients for optimal growth, maintenance
and repair of tissue, cells, and organs.
 Includes foods containing proper amounts of all six
nutrients to prevent deficiencies, anemia, headaches,
fatigue, and general weakness.
Balance
 A balanced diet includes foods containing sufficient
amounts of each class of nutrients.
 The U.S. Department of Agriculture provides a great
blueprint for a balanced diet with its five food groups - grains, proteins, vegetables, fruit and dairy.
 Consuming the proper amount of servings from each
category ensures a well-balanced diet.
Calorie Control
 Once you know what to eat, the next factor is how
much.
 It is possible to eat healthy foods and still overindulge.
Therefore, a reasonable calorie allowance must be
established.
 Input needs to match output. An imbalance leads to
weight loss or gain.
Moderation
 Everything in moderation; nothing in excess.
 Those who place severe restrictions on what they can
or cannot eat often find it difficult to stick to a pattern
of sensible eating.
 Depriving yourself of foods rich in fat and sugar is not
necessary. When eaten on occasion, these treats are
not detrimental to your health and often provide
enough enjoyment to keep one motivated to continue
healthy eating practices.
Nutritional Density
 You must select foods that pack the most nutrients
into the least amount of calories.
 Calorie allowance is not a useful tool by number alone.
 Although a bowl of grapes and a can of soda contain
roughly the same number of calories, the grapes
contain far more nutrients than the cola.
 Designing a nutritionally sound diet requires proper
"budgeting" of calories and nutrients so that you eat
less while supporting good health.
Variety
 Some people are creatures of habit and eat the same
meals every day.
 There is a wide array of food choices and tastes.
 Good nutrition does not have to be boring.
 Try new and different foods you may end up liking
them.
Nutrient Recommendations
 DRI (Dietary reference intakes)
 A recommended intake value for the essential nutrients.
Also exists physical activity.
 The DRI for fiber is 1.4 grams per 100 calories consumed
per day.
 AMDR (Acceptable Macronutrient Distribution Range)


A recommended range of intakes for carbs, fats, and proteins
that is associated with a reduced risk of chronic disease.
The AMDR for carbohydrates is 45% -65% of calories per day.
Enriched Foods and Fortified Foods
 Enriched Foods
 Food companies can enrich foods by adding nutrients to replace




vitamins or minerals that have been lost during the
manufacturing process.
For example, refining wheat to make white flour removes several
B-complex vitamins and iron that are contained in the part of the
grain that's removed. Flour becomes enriched when those
nutrients are added back in before it's packaged.
Fortified Foods
Fortified foods have extra nutrients added by food
manufacturers, but they are not nutrients that have been lost,
they are just added nutrients. Fortified foods can help provide
nutrients that tend to be deficient in the diet.
Milk was first fortified with vitamin D in 1933 to ensure that a
sufficient amount of calcium would be absorbed.