Understanding Nutrition, 8e

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Understanding Nutrition, 8e

• Chapter 2 - Planning a Healthy Diet

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Diet-Planning Principles
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Use a Variety of Foods Daily
To ensure an adequate and balanced diet, eat a
variety of foods daily, choosing different foods
from each group.
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Nutrient Density
This cola and bunch of grapes illustrate nutrient
density. Each provides about 150 kcalories, but
the grapes offer a trace of protein, some
vitamins, minerals, and fiber along with the
energy the cola beverage offers only empty
kcalories. Grapes, or any fruit for that matter,
are more nutrient dense than cola beverages.
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Dietary Guidelines for Americans
Note These guidelines are designed for healthy
people over two years old.
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Canadas Guidelines for Healthy Eating
Source These guidelines derive from Action
Towards Healthy Eating The Report of the
Communications/Implementation Committee and
Nutrition Recommendations . . . A Call for
Action Summary Report of the Scientific Review
Committee and the Communications/ Implementation
Committee, which are available from Branch
Publications Unit, Health Services and Promotion
Branch, Department of Health and Welfare, 5th
Floor, Jeanne Mance Building, Ottawa, Ontario K1A
1B4.
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The Daily Food Guide Breads and Cereals
Breads, cereals, and other grain products 6 to
11 servings per day.
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The Daily Food Guide Vegetables
Vegetables 3 to 5 servings per day (use dark
green, leafy vegetables and legumes several times
a week).
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The Daily Food Guide Fruits
Fruits 2 to 4 servings per day.
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The Daily Food Guide Meats
Meat, poultry, fish, and alternates 2 to 3
servings per day.
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The Daily Food Guide Dairy
Milk, cheese, and yogurt 2 servings per day.
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The Daily Food Guide Fats
Fats, sweets, and alcoholic beverages use
sparingly.
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Food Guide Pyramid
A guide to daily food choices. The breadth of the
base shows that grains (breads, cereals, rice,
and pasta) deserve most emphasis in the diet. The
tip is smallest use fats, oils, and sweets
sparingly.
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Actual Consumption Pyramid
Compared with recommendations, actual consumption
resembles a precariously built, tumbling
pyramid.
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Diet Plans for Different Levels of Energy Intake
Note The 1600-kcalorie plan assumes a total of
53 grams of fat and allows 6 teaspoons of added
sugar. The 2200-kcalorie plan assumes a total of
73 grams of fat and allows 12 teaspoons of added
sugar. The 2800-kcalorie plan assumes a total
of 93 grams of fat and allows 18 teaspoons of
added sugar. (a) Women who are pregnant or
breastfeeding, teenagers and young adults, and
women past menopause need 3 servings teenagers
who are pregnant or breastfeeding need 4
servings. (b) Meat group amounts are in total
ounces.
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The Exchange Lists
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The Exchange System Starch
The carbohydrate group starch.
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The Exchange System Vegetables
The carbohydrate group vegetables.
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The Exchange System Fruits
The carbohydrate group fruits.
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The Exchange System Other Carbohydrates
The carbohydrate group others.
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The Exchange System Nonfat Milks
The carbohydrate group nonfat milks.
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The Exchange System Lowfat Milks
The carbohydrate group lowfat milks.
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The Exchange System Whole Milks
The carbohydrate group whole milks.
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The Exchange System Very Lean Meats
The meat and meat substitute group (protein)
very lean.
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The Exchange System Lean Meats
The meat and meat substitute group (protein)
lean.
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The Exchange System Medium-Fat Meats
The meat and meat substitute group (protein)
medium-fat.
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The Exchange System High-Fat Meats
The meat and meat substitute group (protein)
high-fat.
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Diet Planning with the Exchange System
Using the daily food guide pattern.
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Variety in Grain Products
With its many grains (including wheat, rye, oats,
corn, and rice) and types of foods (such as
pastas, breads, and cereals), this group does
more than its share for variety.
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A Sample Diet Plan
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Combining Legumes 1 of 4
Combining legumes with foods from other food
groups creates delicious meals.
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Combining Legumes 2 of 4
Add rice to red beans for a hearty meal.
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Combining Legumes 3 of 4
Enjoy a Greek salad topped with garbanzo beans
for a little ethnic diversity.
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Combining Legumes 4 of 4
A bit of meat and lots of spices turn kidney
beans into chili con carne.
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Nutrients in Bread
Whole-grain bread is more nutritious than other
breads, even enriched bread. For iron, thiamin,
riboflavin, niacin, and folate, enriched bread
provides about the same quantities as whole-grain
bread and significantly more than unenriched
bread. For fiber and the other nutrients (both
those shown here and those not shown), enriched
bread provides less than whole-grain bread.
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The Exchange Lists 2 of 2
For fiber and the other nutrients (both those
shown here and those not shown), enriched bread
provides less than whole-grain bread.
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Ethnic Cuisines and Healthy Choices
Low-fat ethnic foods, such as fajitas, have
become such common restaurant fare that we often
forget their origins.
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Borrowing from Other Cuisines
Tortillas filled with lean beef and fresh
vegetables are a welcome alternative to
sandwiches.
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