Characteristics of a Nutritious Diet

Objectives

At the end of this lecture you will be able to:

1. Identify characteristics of a nutritious diet.

2. Identify elements of an aesthetically pleasing meal.

Elements of an Nutritious Diet

1. Adequate intake

2. Balanced

3. Appropriate portion sizes

4. Varied diet

Adequate Intake

Age, gender, lifestyle, health status dictates what “adequate” means for an individual.

Dietary Reference Intakes (DRIs)Estimated Average Requirements (EAR)Recommended Dietary Allowance (RDA)Adequate Intake (AI)Tolerable upper Intake Level (AL)

MyPyramid food guidance system ensures an individualized adequate diet.

Balanced

A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.

Reference: Dietary Guidelines for Americans 2005. Rockville, MD: US Dept of Health and Human Services and US Dept of Agriculture; 2005.

Appropriate Portion Sizes

Child serving sizes are smaller than adult serving sizes. Child = tsp. and tbsp. Adult = cups

Portion sizes served in restaurants are usually oversized portions.

Know standard serving sizes of frequently eaten foods.

Read nutrition fact panels to determine the serving size of processed foods.

Think: What Makes a Serving?

A huge bag of potato chips is helping you get through your science homework. You polish off about ½ a bag or 50 chips.

How many servings of chips have you just eaten?

A. 1B. 2 1/2C. 5

Answer

C: 5 servings

An official serving of potato chips is one ounce, which is about 10 chips.

Half a bag is 5 servings.

Think: What Makes a Serving?

One serving of steak is about as big as:

A. A deck of cards

B. A CD case

C. A paperback book

Answer

A: deck of cards

An official serving of steak is three ounces or about as big as a deck of cards.

A typical slab you would get at a steak house would be five times that size.

Think: What Makes a Serving?

According to the label on a package of Oreos, one serving has 100 calories and five grams of fat.

How many cookies are in a serving?A.1B.2C.3

The Answer: B

B: 2 cookies

An official serving of Oreos is 2 cookies.

But who can stop at just 2?

Think: What Makes a Serving?

The label on your favorite brand of ultra-sinful ice cream says that one serving has a killer 300 calories and 15 grams of fat.

How many scoops are in one serving?A. 3B. 2C. 1

Answer

C: 1 scoop

One official serving is one scoop, just ½ a cup.

Think: What Makes a Serving?

On “official” serving of french fries contains 3 ounces.

How many servings are in a McDonald’s super size french fries?

A. 1B. 2C. 3

Answer

C: 3 servings

A super size french fries contains three official servings, adding up to 540 calories.

Think: What Makes a Serving?

A 7-Eleven Double Gulp contains how many servings of soda?

A. 2B. 4C. 8

Answer

C: 8 servings

A Double Gulp has eight servings, more than enough to quench the thirst of a large family. A can of soda contains 1 ½ servings.

Varied Diet

Various (varied)= different; change; more than one.

Eat a food item from each food group at every meal.

Eat different color fruits and vegetables daily.

Eat proteins from plant and animal sources.

Eat different types of whole grains. A varied diet includes foods that are

appealing to the eyes (aesthetics).

Varied

Aesthetically nutritious diets include a variety of:

1. Color2. Texture3. Flavor4. Shape and Size5. Temperature

Examples of COLOR

Examples of COLOR

Examples of TEXTURE

Examples of TEXTURE

Examples of FLAVOR

Examples of FLAVOR

Examples of SHAPE and SIZE

Examples of SHAPE and SIZE

Examples of TEMPERATURE

Examples of TEMPERATURE

ServeHot foods HOT

andCold foods COLD

Lecture Quiz

1. According to the label on a package of Oreos, one serving has 100 calories and five grams of fat. What percentage of calories is from fat?

2. List the four elements of a nutritious diet.

3. All fruits have the same serving size. True or False

4. List the elements of an aesthetically pleasing meal.

5. If vitamins and minerals are key determinants of the colors and flavors of fruits and vegetables, why is it important to eat a variety of flavorful, deep, rich colored fruits and vegetables?

6. A 1 cup serving of yogurt would be the same serving size for an adult and for a child under five. (True or False) If false, write the correct statement.