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TOPIC II
DESIGNING A
HEALTHFUL DIET

A Healthful Diet
■ A healthful diet provides adequate nutrients and energy , and it includes sweets,
fats and salty food in moderate amount only
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These labels must
include these five components:
1
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Net contents of the package
3
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Manufacturer's name and address
5
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Serving size and servings per container

2
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List of Nutrients

4
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Footnote

Nutrition Facts Panel Information
1
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Calories and Calories from fat per serving
– Additional information helps to determine the total number of calories and the total
number of calories that come from fat per one serving
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List of Nutrients

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Describe various nutrients found in this food

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Nutrients listed toward the top: total fat, trans fat, cholesterol, and sodium are
nutrients that strive to limit in a healthful diet

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Nutrients listed toward the bottom are those we try to consume more of: fiber,
vitamins A & C, calcium and iron

Nutrition Facts Panel Information
4
...
Footnote
– Tells you that the %DV are based on a 2,000-calorie diet and that your needs may be
higher or lower
– Table illustrates the difference between a 2,000-calorie and 2,500-calorie diet
– May not be present on the package if food label is too small

Claims found on Food
Labels
■ Food labels may also contain a variety claims related to nutrients, health, and
structure-function
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■ Food companies are prohibited from using a nutrients or a health claim that is not
approved by the FDA
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g
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1
– Example: "low in sodium" indicates that the particular food contains 140 mg or less
of sodium per serving

Health claims
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Its is a claim on a food product related to health and
disease
– Health claims that the FDA allows are listed in table
2
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S
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■
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Key recommendations:
Control Calorie intake; if overweight, consume fewer Calories
Increase physical activity levels to lose weight
Choose nutrient-dense foods and beverages; they supply the most nutrients for the
least amount of calories

Dietary Guidelines:
Consume Fewer Foods of Concern
■
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–
–
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Reduce consumption of these foods or food components:
Sodium (linked to high blood pressure and calcium loss)
Fat (consume "healthy" fats in moderation; avoid saturated and trans fats)
Sugars (contribute significantly to obesity and tooth decay)
Alcohol (provides no nutrients and can lead to numerous serious conditions if
consumed in excess)

Dietary Guidelines:
Consume More Healthful Foods
■ Increase intake of fruits and vegetables
■ Make at least half of your grain foods "whole grain"
■ Choose fat-free or low fat milk/dairy products
■ Choose proteins lower in solid fats and Calories, such as lean beef, skinless poultry,
and seafood

■ Choose foods that provide fiber and key nutrients, including potassium, calcium, and
vitamin D

Dietary Guidelines:
Follow Healthy Eating Patterns
■ The guidelines are designed to accommodate diverse cultural, ethnic, and personal
preferences via flexible templates such as USDA Food Patterns and various regional
diets (to come)
■
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–
–
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Includes four key food safety principles:
Clean your hands, food surfaces, and foods
Separate raw, cooked, and ready-to-eat foods
Cook foods to a safe temperature (keep hot foods hot)
Chill (refrigerate) perishable foods promptly (keep cold foods cold)
Also: avoid certain unpasteurized, raw, or undercooked foods

USDA Food Patterns: MyPlate
■
–
–
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MyPlate is the visual representation of the USDA Food Patterns
An interactive, personalized guide (www
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gov)
Based on the 2010 Dietary Guidelines
Incorporates many features of the Mediterranean diet which has been associated
with a reduced risk of cardiovascular disease

USDA Food Patterns: MyPlate
Key components:
– Eat in moderation to balance Calories
– Eat a variety of foods
– Consume the right proportion of each
recommended food group
– Personalize your eating plan
– Increase your physical activity
– Set goals for gradually improving your food
choices and lifestyle

USDA Food Patterns:
Food Groups
Five food groups (with corresponding MyPlate
colors):
1
...
Vegetables (green)
3
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Dairy foods (blue)
5
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USDA Food Patterns: Dairy Foods
■ "Get your calcium-rich foods"
– Choose lowfat or fat-free dairy products
– People who can't consume dairy can choose lower-lactose or lactose-free dairy
products or other calcium sources, such as:
Calcium-fortified juices; soy and rice beverages
– Get 3 cups of lowfat diary foods, or their equivalent, each day
– Dairy foods provide calcium, phosphorus, riboflavin, protein, vitamin B12, and many
are fortified with vitamins A and D

USDA Food Patterns: Protein Foods
■
–
–
–
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"Go lean with protein"
Choose lowfat or lean meats and poultry
Include more fish, beans, peas, eggs, nuts, seeds, and soy products
Switch to baking, broiling, or grilling
Eat about 5 1/2 ounces of lean protein foods each day
This food group provides protein, phosphorus, vitamins B6 and B12, magnesium,
iron, zinc, niacin, riboflavin, and thiamin

USDA Food Patterns: Empty Calories
■ These are Calories from solid fats and/or added sugars that provide few or no
nutrients

■ Limit these to a small number that fits your Calorie and nutrient needs based on
your age, gender, & level of physical activity
■
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–
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Foods with the most empty Calories include:
Cakes, cookies, pastries, & doughnuts
Soft drinks & fruit juices
Cheese, pizza, sausages, hot dogs, bacon, & ribs
Ice cream

USDA Food Patterns: Number & Size of
Servings
■ Specific serving sizes are defined for foods in each group of the USDA Food
Patterns
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■ The predominant fat used for cooking and flavor is olive oil, making the diet high in
monounsaturated fats
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These choices make the diet higher in fiber and rich vitamins and minerals
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Eating Out on a Healthful Diet
■ Eating out can be challenging because of the high fat content and large serving
sizes of many fast-food and sit-down restaurant menu items
...
)
■ Nutrition labels in restaurants
– In 2016, the FDA requires nutrition labeling in chain restaurants and other food
outlets
– Calorie information must be clearly posted
– Other nutrition information must be made available upon request

Eating Out on a Healthful Diet (cont
...
)
■
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More guidelines for eating out healthfully:
Order broth-based rather than cream-based soups
Select lean cuts of meat that are grilled or broiled
Choose vegetables and salads as side or main dish
Ask for low- or nonfat salad dressing on the side
Avoid appetizers, or at least those that are breaded, fried, or filled with cheese or
meat
– Skip high fat deserts
– Order low- or no-Calorie beverages
– Avoid coffees with syrups or heavy creams



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