Nutritional Goals

• Quality intake that allows you to function at your best and promotes health.

• Quantity of intake that promotes a healthy body weight.

Planning a Healthy Diet

• Important to remember that:– NO NUTRIENT WORKS ALONE– Need regular adequate intake of all nutrients

for optimal functioning.– Best obtained from food – not supplements.

•WHY????

Planning a Healthy Diet

• Compare intake to RDA

• Use the Food Pyramid to guide intake

• Follow general diet planning principles

• Others….

Diet Planning Guides

• Food Guide Pyramid– Foods within each food group provide similar

nutrients and are from similar food sources– “New” Food Pyramid

Food Pyramid

• 6-11 bread, pasta, cereal, rice– 1 slice of bread– ½ English muffin, bun– ½ cup cooked rice, pasta, cereal– 1 ounce dry cereal

Food Pyramid

• 3-5 Vegetables– ½ cup cooked or raw vegetables– 1 cup leafy vegetables (raw)– ¾ cup vegetable juice

Food Pyramid

• 2-4 Fruits– 1 orange, apple, banana (all medium size)– ½ grapefruit– ½ cup canned fruit or berries– ¾ cup fruit juice

Food Pyramid

• 2-3 Dairy* – 1 cup milk or yogurt– 1 ½ ounces cheese

*3 servings for teens, young adults, pregnant and lactating women, post-menopausal women

Food Pyramid

• 2-3 Meat and meat alternatives– Meat, poultry, fish, eggs, seeds, nuts,

legumes• 2-3 ounces meat, poultry, fish

• 1 egg

• ½ cup cooked legumes• 2 tablespoon pb = 1 ounce meat

Food Pyramid

• Fats, oils, sweets – use sparingly– Butter, margarine, oil– Cream, sour cream, cream cheese, mayo.– Candy, soda, sugar, honey…..

Diet-Planning Principles (6)

1. Adequacy

2. Balance

3. Variety

4. Nutrient density

5. Kcal/energy control

6. Moderation

Diet-Planning Principles (6)

• Adequacy

– diet that provides enough energy and nutrients to meet the needs of healthy people

Diet-Planning Principles (6)

• Balance

– Diet that provides enough, but not too much of each type of food• Don’t want overeating of one food type to

“crowd” out intake of other nutrients….

Diet-Planning Principles (6)

• Variety

– Diet that includes a wide selection of foods within each food group• Eat a variety of fruits, not just oranges

Diet-Planning Principles (6)

• Nutrient Density

– Select foods that provide the most nutrients for the least number of calories (nutrient dense foods)• FF vs. baked potato……• Other examples ??

Diet-Planning Principles (6)

• Kcal Control– Intake that meets nutritional needs

without excess kcal intake

Diet-Planning Principles (6)

• Moderation

– Diet that limits intake of foods high in sugar and fat (and alcohol)

Diet-Planning Principles (6)

1. Adequacy

2. Balance

3. Variety

4. Nutrient density

5. Kcal/energy control

6. Moderation

Caloric Needs

• Depend Upon:– Weight– Activity Level– Lean body mass (muscle)

Maintaining a Healthy Weight

• Reduce portion size

• Reduce fat content of intake – especially saturated fats

• Keep physically active

• Build lean body mass – muscle– Weight bearing exercise– Walking

Physical Activity and Health

• Physically inactive people can improve their health by becoming even moderately active.

• Physical activity need not be strenuous to improve health.

Physical Activity in U.S.

• 60% of adults are not physically active on a regular basis

• 25% of adults are physically inactive

Physical Activity in U.S.

Trends

• Inactivity increases with age

• Physical inactivity is more common for– Women– Those with less education– Those of lower income.

Benefits Physical Activity

• Reduced risk of:– Heart disease– Type II diabetes– High blood pressure– Obesity– Osteoarthritis– Dying prematurely!

Physical Activity Goals

• 30-60 minutes of sustained moderate physical activity 5x per week.– Walking, cycling– Shooting baskets– Pushing a stroller– Swimming laps– Gardening……..

Physical Activity and Health

• Greater health benefits occur with increased:– Duration– Intensity– Frequency

Assignment1. Record all of the foods you eat today (to

include the quantity of each.)2. Determine the # of servings from each food

group of Food Group Pyramid.3. Comment if this reflects normal eating for

you. 4. Evaluate the quality and quantity of your

intake – use the Food Guide Pyramid and class presentation to guide answer (be specific).

5. Make realistic suggestions as to how you could improve your intake.

6. Evaluate your level of physical activity and make recommendations for improving.

On-Line Resources

• USDA Food Pyramid

• Aim for a Healthy Weight• Great web site for anyone trying to lose weight• You can also evaluate your own personal health

risks on this site – check it out!

Symptoms Iron Deficiency

• Short attention span• Inability to concentrate• Irritable• Decreased physical performance• Increased number of infections

• Most of these are also symptoms of low blood sugar!

New RDA/DRI for Iron

• Adult males 19 – 70+ yrs: 8 mg/day

• Females 19-50 yrs: 18 mg/day

• Females 51-70+ yrs: 8 mg/day

• Vegetarians: 2x DRI due to low availability of non-heme iron

Iron Food Sources

• Heme Sources – better absorbed– Meat, fish, poultry (animal sources of iron)

• Non-heme sources – poorly absorbed– Iron enriched cereals and grains, legumes,

spinach, kale, seeds

• Vitamin C enhances the absorption of iron