What is a Healthy Diet? a Healthy diets are characterized by adequacy and Ley} a There are many types of healthy diets a There are no good or bad foods, only diets that are healthy or unhealthy a The “Dietary Guidelines for Americans” and the “Choose MyPlate” provide foundation information Loyal) - Dietary Guidelines address issue of dietary balance - Choose MyPlate focuses on food choices for meals to comprise adequate dietsWhat is a Healthy Diet? Adequacy, balance and variety are key characteristics of a healthy diet Healthy diets contain different foods that provide calories and nutrients in amounts that promote the optimal functioning of the body Variety of food is required to obtain all of the essential nutrients we need in our diet What is important is that the contributions of a variety of individual foods add up to an adequate and balanced dietAdequate diets a Variety of foods provide sufficient levels of calories and essential nutrients a Amount of calories to maintain healthy body weight eet Ma nem RO a and Ais - Should be obtained from foods a Following the MyPlate guidelines helps meet needs for essential nutrients and other beneficial dietary componentsEssential Nutrients a Carbohydrates a Minerals a Proteins - Macro minerals = Calcium, phosphorus, ales 7 TCT USS LL lll reli - Vitamin A BCS MUU ICL ian =a ALLL Bitlet a elem Co Pan AIT Red Eero (1 - Vitamin D Zinc... ae a Water - Vitamin K Sm nod LyIY =D PTAA IAEA Co), C) a Recommended intake levels of essential nutrie other biologically active components of food a Recommended daily levels of intake that not only meet the nutrient needs of almost all healthy people (97-98%), but also promote health and help reduce the risk of chronic disease The DRis are developed by experts from the United States and Canada, and will apply to the people in both Ny re aoe Cette Mn MVM aurea Se eNO ee OEM CN ee OL Seeg a 3 | z al 5 ZI 3 2 Fi 4 2 Agenbopeuy jO ¥SIya Provide calories, nutrients, and other components in the right proportion a Diets that provide more calories than needed to maintain a healthy body weight are also out of balanceAcceptable Macronutrient Distribution Range (AMDR) a Carbohydrate 45-65% total calories - 225-325 grams for 2000 calorie diet Be). 11) 10-35% total calories - 50-175 grams for 2000 calorie diet oWz-14 20-35% total calories - 44-78 grams for 2000 calorie dietCarbohydrate Derived primarily from plant based foods Composed of carbon, hydrogen, and oxygen molecules (CHO) The body’s preferred source of energy (calories) Contain 4 calories per gram Include sugars, starches, and fiber Main dietary sources: grains, fruits, vegetables, beans, dairy foods, sucrose, high fructose corn syrup (HFCS)Protein a Chains of 20 amino acids (9 essential) a Composed of carbon, hydrogen, oxygen, and nitrogen a Structural component of tissues and organs a Makes up enzymes and hormones BCI PMT acct e- Tae Cod mon L019 a Can provide energy (4 calories per gram) a Food sources: animal foods, dairy foods, beans, legumes, nuts, grains...4 Concentrated source and storage form of energy - provide 9 calories per gram (3,500 per pound) Carry essential fatty acids, fat-soluble vitamins, and healthful phytochemicals Dependent on type and amount in the diet, can have positive and negative health effects Part of chemical group called lipids Sam eo scone 301) - 95% of fat in our diets and body is in the form of triglyceride (glycerol molecule and 3 fatty acids) Food sources: oil, dairy foods, butter, high fat meats, fried foods, baked goods, nuts...