Dietary

Practices &
Meal
Planning
1
 General Objectives
Recommend nutritionally
adequate meals for individuals
across the life span.

2
 Specific Objectives
• Explain various factors affecting dietary practices
• Describe common food based dietary tools/guide
• Explain the six basic meal planning principles.
• Describe Singapore Dietary Guidelines for children, adolescents,
adults and older adults.
• Explain these terms used in nutrition recommendations: DRI, AI,
EAR, RDA, UL.
• Compare different types of vegetarian diets and their nutritional
adequacies/inadequacies.
• Describe some of the fad diets and their nutritional imbalance
• Plan nutritionally adequate meals for individuals that meet ethnic,
cultural, religious and personal preferences

3
 Topic Focus
In this topic, we will be looking at dietary
practices of, & meal planning principles for,
adults.
Dietary practices & meal
planning principles specific to
a particular stage of the life
span will be discussed in the
relevant topics. However
fundamental principles are
covered here.
4
 Factors Affecting Food Choices
Availability Convenience Technology
Cost/Affordability Personal preferences
/habits
Media/Advertising
Economic status
Culture/Tradition Psychological
Religion influences
Geographical Physiological
influences influences
Social influence
Nutrition knowledge/
Education Values/beliefs
etc 5
 Factors Affecting Food Choices
Physical influences
Sight & smell of food might prompt
someone to eat.

Psychological influences
Emotional needs such as security,
enjoyment, self-esteem or sadness
influence what a person eats.

Physiological
Personal influences influences
Preferences, likes & dislikes, When your body
convenience, lifestyle determine a needs food, i.e. lowish
person’s choice of food. blood sugar levels,
http://www.mykeuken.com Apr14 you feel hungry.
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Factors Affecting Food Choices
Education/Nutrition knowledge
Healthy & nutritious meals are selected
with knowledge.
Social influences/
culture/tradition/religion
Culture is the shared customs,
traditions & beliefs of a large group
of people.

Availability of certain foods

depends on the resources, geographical
location, agricultural practices, transportation
etc. Might affect cost/affordability.
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 Factors Affecting Food Choices
Technology
Technological advancement influences how food is
prepared, processed, preserved, packaged &
shipped. Availability of powdered milk or fortified
breakfast cereals are results of technology.

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http://www.freewtc.com , http://www.ebay.com.au, http://www.relishsantabarbara.com , http://www.scmp.com Apr14
 Globalization of Food Systems &
Nutrition
With globalization, food systems around the world
change, resulting in greater availability of food &
greater diversity of food choices.
Large multi-national fast food & supermarket chains
compete for market share of food purchases.
These changes to food systems impact not just the
availability & access to food, but food & nutritional
security, food production, procurement & distribution
systems, the food trade environment & overall food
culture, ultimately affecting the dietary choices,
patterns of habitual food consumption & health
& nutritional status of the population. 9
 Food Based Dietary Guide
A nutrition education tool that translates scientific
knowledge & dietary standards (e.g. the RDAs) &
recommendations into an understandable & practical
form for use by those who have little or no training in
nutrition in making healthful food choices.
Many counties develop their own
food guides to present their
concepts of the ideal dietary
pattern, providing a selection of
recommended food choices (food
groups) & recommended daily
amounts to ingest to maintain
optimum health.
10
 FOOD BASED DIETARY GUIDE
(FBDG)
• FBDG give an indication of what a person should be eating in
terms of foods rather than nutrients.
• They provide a basic framework to use when planning meals or
daily menus
• FBDG avoid the use of numerical recommended intakes of
nutrients but provide a practical way of interpreting these into
dietary advice for individuals within a population.
• Sort foods into basic groups according to similarity of nutrient
content or some other criteria.
• If certain number of servings from each group is consumed, a
balanced & adequate diet is thought likely to result.

11
FOOD BASED DIETARY GUIDE(FBDG)

• Different models, consistent messages

• Nearly all guidelines include advice about foods containing fat,
foods containing sugar and the consumption of fruits and
vegetables.

• They also often contain advice on eating protein foods, foods rich in
carbohydrates and dietary fibre, restricting salt, taking enough
fluids, controlling alcohol intake and body weight.
• Other aspects of lifestyle such as getting enough physical activity
and eating regular meals.

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 FOOD BASED DIETARY GUIDELINES
(FBDG)

• Most countries have developed a graphic

representation of FBDG to illustrate the proportions
of different foods with similar characteristics that
should be included in a balanced diet.

• There are two main graphics that are commonly

used: the pyramid and the circle.

13
AUSTRALIAN FOOD GUIDE

14
 US MyPlate
The 2010 Dietary Guidelines for Americans served as the technical basis
for the revised graphics.
Key messages:
 Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
 Foods to Increase
• Make half your plate fruits & vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.
 Foods to Reduce
• Compare sodium in foods like soup, bread & frozen meals & choose
foods with lower numbers.
• Drink water instead of sugary drinks.
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 Singapore Healthy Diet Pyramid
(HDP) – obsolete

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http://www.hpb.gov.sg Apr14
 S’pore HDP
 To facilitate food choices & meal planning for average
healthy Singaporeans 2 years & above.
 Nutritive value from 4 food groups:
 Rice & alternatives
 Fruit
 Vegetables
 Meat & alternatives
 Tip  fats, oils, sugar, salt (to be used sparingly)
 Placement in the pyramid & recommended no. of
servings  most from base & least from tip.
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 S’pore My Healthy Plate
Launched in 2014!

Some changes:
Name of food groups
“Brown Rice &
Wholemeal Bread”,
“Meat & Others”.

The inclusion of water,

healthier oil & physical
activity images.

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http://www.hpb.gov.sg Apr14
 MY HEALTHY PLATE
- VISUAL REPRESENTATION OF WHAT A HEALTHY MEAL
LOOKS LIKE
A serving of A glass of water
fruits

A serving / a
quarter plate of
A serving / quarter
plate of vegetables
lean meat
A serving / quarter
plate of
wholegrains

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 S’pore My Healthy Plate Guide
 Fill half of your plate with fruit & vegetables
 Rich in dietary fibre, vitamins & minerals.
 Can lower the risk of developing heart disease, stroke & certain
types of cancer.
 Eat a colorful variety to get a variety of nutrients – include half the
amount in the form of brightly colored fruit & vegetables & dark
green leafy vegetables higher nutrients & phytochemicals.
 Fill a quarter of your plate with wholegrains
 Contain vitamins (vitamins B & E), minerals (iron, zinc &
magnesium), plant chemicals (lignans, phytosterols) & inulin (a type
of dietary fibre).
 Refined grain products have gone through processing which removes
the valuable nutrients that wholegrains have to offer.
 Consuming wholegrains over refined grains can reduce the risk of
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developing heart disease & diabetes.
 S’pore My Healthy Plate Guide
 Fill a quarter of your plate with meat & others
 Lean meats such as chicken, fish, lentils, beans, tofu or nuts
contain protein that helps to build & repair tissues in the body.
 Include calcium-rich foods daily - milk, yoghurt, cheese, tofu,
sardines & calcium-fortified soy milk.
 Choose low-fat or non-fat dairy products.
 Use healthier oils
 Healthy fats help body function at its best.
 Examples - canola, olive, soy, sunflower & peanut oils, nuts.
 Can decrease the risk of developing heart disease.

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 S’pore My Healthy Plate Guide
 Choose water
 Make water the drink of choice.
 Most sugar-sweetened beverages contain empty calories - can
lead to weight gain or obesity.
 Be active
 Being healthy isn’t just about healthy eating, it also involves
being active every day.
 Activities like brisk walking, cycling & swimming, daily lifestyle
activities such as taking the stairs & strength activities such as
using hand weights & skipping, all count as physical activity.
Being nutrient-based, the RDAs is difficult to use for choosing foods & planning meals that
provide a nutritionally balanced diet! Moreover, foods provide not only nutrients but also a
combination of health-protective non-nutrient substances like phytochemicals. A daily food
guide helps translate the recommendations on nutrient intake into recommended number
of daily servings from the various types of food. 22
One approach to evaluate the quality of dietary intakes is through comparing
with dietary standards i.e. the S’pore RDAs & Average Requirements For
Energy. 23
 Rice & Wholegrains Meat & Fruit Vegetables
Alternatives Alternatives
Male 7.78 0.65 3.45 1.22 1.79
Female 6.01 0.87 2.87 1.31 1.77
Total 6.90 0.76 3.16 1.27 1.78
Data from the NNS 2010, reporting the mean daily intake of Healthy
Diet Pyramid Food Groups as another approach the evaluate the
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dietary intakes of adult Singaporeans.
 S’pore My Healthy Plate –
Recommended Daily Servings
Food Groups 6 - 12 1 - 2 yrs 3 - 6 yrs 7 - 12 13 - 18 19 - 50 51 yrs Pregnant
mths yrs yrs yrs & &
above Lactating
women

Brown rice & 1-2 2-3 3-4 5-6 6-7 5-7 4-6 6-7
wholemeal
bread

Fruit ½ ½-1 1 2 2 2 2 2

Vegetables ½ ½ 1 2 2 2 2 3

Meat & 2 2 2 3 3 3 3 3½
Others
of which dairy
foods or 1½ 1½ 1 1 1 ½ 1 1
calcium-rich
foods
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 S’pore My Healthy Plate –
Examples of ONE Serving
Food Groups Examples
Brown rice 2 slices of wholemeal bread (60 g)
& ½ bowl of cooked brown rice (100 g)
wholemeal 2 bowls brown rice porridge (500 g)
bread ½ bowl wholegrain noodles, beehoon or spaghetti (100 g)
4 plain wholemeal biscuits (40 g)
2 wholemeal chapatis (60 g)
1½ c wholegrain breakfast cereal (40 g)
2/3 bowl uncooked oatmeal (50 g)

Fruit 1 small apple, orange, pear or mango (130 g)

1 wedge papaya, pineapple or watermelon (130 g)
10 grapes or longans (50 g)
1 medium banana
¼ c dried fruit (40 g)
1 c pure fruit juice (250 ml) 26
 S’pore My Healthy Plate –
Examples of ONE Serving
Food Groups Examples
Vegetables 150 g raw leafy vegetables
100 g raw nonleafy vegetables
¾ mug cooked leafy vegetables (100 g)
¾ mug cooked nonleafy vegetables (100 g)
¼ round plate cooked vegetables

Meat & 1 palm-sized piece meat, fish or poultry (90 g)

Others 2 glasses milk (500 ml)
2 small blocks soft bean curd (170 g)
¾ c cooked pulses (peas, beans, lentils) (120 g)
5 medium prawns (90 g)
3 eggs (150 g)
All weights are for EP
Bowl = rice bowl
Cup, glasses, mug = 250 ml
Plate = 10” 27
 The Importance of Meal Planning
 For health
 No one food can supply all the
essential nutrients in the
amounts needed to stay healthy.
 Ensures the body gets enough of
nutrients it needs & less of those
it does not need.
Do you plan your  Adds variety
meals? Or just gobble  Saves time, effort & money
down the food when  Control food budget, efficient
you are hungry? Grab shopping, utilize leftovers, save
whatever’s available fuel
or convenient?
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 6 Basic Principles of Meal Planning
NUTRIENT DENSITY VARIETY
ENERGY CONTROL Eating a wide selection
of foods within & among
ADEQUACY
the major food groups.
BALANCE
VARIETY MODERATION
Different foods within the same group contain different arrays of
nutrients e.g. papayas are high in vitamin A while bananas are high in
potassium. Variety increases the likelihood of consuming adequate
nutrients & health-protective non-nutrient substances e.g.
phytochemicals.
Varying food choices also reduces the probability of ingesting harmful
contaminants that unknowingly might be found in a particular food e.g.
high mercury level in King mackerel, marlin, shark & swordfish. 29
 6 Basic Principles of Meal Planning
NUTRIENT DENSITY BALANCE
ENERGY CONTROL Providing foods in
proportion to each
ADEQUACY other & in proportion to
BALANCE the body’s needs.

VARIETY MODERATION
Follow the recommended daily servings
for the different food groups. A balance
over several days is more important
than a strict balance at each meal.
Balance helps to ensure adequacy!
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http://www.cbc.ca Apr14
 6 Basic Principles of Meal Planning
NUTRIENT DENSITY MODERATION
ENERGY CONTROL Providing a small
amount of low nutrient
ADEQUACY
or high energy density
BALANCE choices like sugars, salt
VARIETY MODERATION & alcohol.
There are no ‘good’ foods & ‘bad’
foods – moderation is the key to Moderation
making all foods fit. A high-calorie, contributes
low-nutrient food can be part of to adequacy,
balance &
healthful eating when consumed in energy
moderation – they provide control!
palatability & enjoyment of food. 31
 6 Basic Principles of Meal Planning
NUTRIENT DENSITY NUTRIENT DENSITY
ENERGY CONTROL A measure of the
nutrients a food
ADEQUACY provides relative to the
energy it provides.
BALANCE
Low nutrient density = empty calorie foods
VARIETY MODERATION Carbonated beverage, Skim milk (10 fl oz)
cola (8 fl oz)
When compared calorie for calorie, 100 kcal 100 kcal
a food that packs in more nutrients NIL protein, fat, 9.9 g protein, 0.24 g
support good health - one can meet dietary fiber, 25.8 g fat, 14.58 g CHO, NIL
CHO (sugars). dietary fiber.
daily nutrient needs on a lower 5 mg Ca, 27 mg P, 359 mg Ca, 297 mg P,
energy budget. 0.05 mg Fe, 0.02 mg 0.09 mg Fe, 1.23 mg
Zn Zn
Nutrient density promotes NIL vits A, B, C, D, E & NIL vits C & K but has
adequacy & calorie control! K the other vits
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 6 Basic Principles of Meal Planning
NUTRIENT DENSITY ENERGY CONTROL
ENERGY CONTROL Balance the amount of
energy consumed with
ADEQUACY the amount of energy
needed by the body.
BALANCE
VARIETY MODERATION
Providing the correct amount of
energy to support growth,
physiological needs & physical
activity level without leading to
excessive weight gain.
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 6 Basic Principles of Meal Planning
NUTRIENT DENSITY ADEQUACY
ENERGY CONTROL This means the diet
provides sufficient
ADEQUACY energy & all the
essential nutrients &
BALANCE fiber to support one’s
health.
VARIETY MODERATION
Each nutrient has key roles but they all work together to support
health & well-being. Too little (or too much) of a nutrient will
affect the others & result in poor health.
For example, pyruvate dehydrogenase complex, an enzyme in
energy metabolism, requires vits B1, B2, B3 & pantothenic acid to
function properly. Dietary fiber, though not a nutrient, is essential
to support good health & should be provided in the diet. 34
 Planning Meals - Summary
 No ONE food group provide all essential nutrients. Foods
from all four groups should be included which
contributes to variety, balance & adequacy.
 Diet planned should be nutritionally adequate. Nutrient
dense foods should be chosen more often - low-fat/non-fat
dairy products, lean meat & skinless chicken & fish, dark green
leafy vegetables, orange-yellow fruits & vegetables & wholegrains.
 Check breakfast, lunch & dinner menus against
recommended number of daily servings. Snacks &
beverages should also be considered.

35
 Meal Planning – Other Considerations
 Individual needs
 Number of meals per day, meal times
 Resources  time, labor involved, money, preparation
skills, equipment, availability
 Storage facility  freezer, refrigerator, chillers, etc
 Sensory factors add to the appeal of the meals planned.
Plan dishes with colours that complement each other. Vary the sizes
& shapes (small, big, round, square, sliced, cubed), the texture
(crisp, soft, moist, dry), the flavours (strong, mild, distinct), the taste
(bitter, salty, sour, sweet, spicy) & the temperature (hot, cold).
 Leftover management: through proper planning, leftovers
should be minimized.
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 Meal Planning – Other Considerations
Factors affecting the quality of food:
 Heat speeds up chemical reactions like
oxidation/discoloration
 Air/oxygen destroys some nutrients e.g. vitamin C & E. Oils
become rancid when exposed too long
 Too little moisture  fresh foods like fruits & vegetables
dry out, wilt & loose nutrients
 Too much moisture  spoilage occurs as bacteria thrives
best in moisture
 Light  some nutrients like riboflavin is lost
 Dirt & contaminants  contain harmful bacteria

37
 Dietary Guidelines
 Recommendations based on scientific evidence to help the public
choose an overall healthy diet.
 Dietary Guidelines For Americans 2010 – cornerstone for federal food, nutrition
& health policies & programs in the US. Reviewed 5 yearly.
 Singapore
 Dietary Guidelines for Adults (18-65 yrs) 2003 – currently being revised
 Dietary Guidelines For Children & Adolescents 2007
 Dietary Guidelines For Older Adults (50 years & above) 2012
 Key considerations when developing dietary guidelines:
 Public health issues
 Foods & eating patterns
 Need to be positive & encourage enjoyment of appropriate dietary intakes

38
 Singapore Dietary Guidelines 2003
1. Enjoy a variety of food using the Healthy Diet
Pyramid as a guide.
2. Achieve & maintain body weight within the
normal range.
3. Eat sufficient amounts of grains, especially
wholegrains.
4. Eat more fruit & vegetables every day.

39
 Singapore Dietary Guidelines 2003
5. Choose & prepare food with less fat,
especially saturated fat.
6. Choose & prepare food with less salt &
sauces.
7. Choose beverages & food with less sugar.
8. If you drink alcoholic beverages, do so in
moderation.

40
 Singapore Dietary Guidelines
 Provide practical suggestions - healthy eating practices
& sensible food choices.
 Address our public health issues  reduce dietary risk
factors associated with main diseases (coronary heart
disease, hypertension, stroke, diabetes & certain
cancers).
 Do not apply to persons who need dietary restrictions
due to diseases.
 Provide additional references to evaluate dietary intakes
– e.g. on fats & sodium

41
 Evaluating Dietary Intakes
Meal /Item Calories Prot, g CHO, g Fat, g Sat fat, Cholesterol, Sodium, Dietary Calcium,
g mg mg fiber, g mg
TOTAL intake 1900 72 246 70 28 250 1955 12 768
Requirements, Where do we get the values for the Requirements ???
female 40 yr.
low physical
activity
% met

S’pore RDA S’pore Dietary

guidelines

42
 Evaluating Dietary Intakes
Meal /Item Calories Prot, g CHO, g Fat, g Sat fat, Cholesterol, Sodium, Dietary Calcium,
g mg mg fiber, g mg
TOTAL intake 1900 72 246 70 28 250 1955 12 768
Requirements, 1720 86 215 57.3 19.1 300 2000 17.2 800
female 40 yr.
low physical
activity
% met 110 84 114 121.5 146 83 97 70 96

43
 Universal Prescription For Health
Adjust energy intake & exercise level
to achieve & maintain appropriate body
weight.
Eat a wide variety of foods to ensure
nutrient adequacy.
Increase intake of complex CHO.
Eat less total fat & less saturated fat
Eat more fiber-rich foods, including
wholegrains, fruits & vegetables.
Eat fewer high cholesterol foods.
Limit high sodium foods.

44
 Universal Prescription For Health
Reduce intake of concentrated sugars.
Drink alcohol in moderation or not at all.
Meet the recommendations for calcium,
especially important for adolescents & women.
Meet the recommendations for iron, especially
for children, adolescents & women of
childbearing age.
Limit protein to no more than twice the RDA.
If using a daily multivitamin, choose dietary
supplements that do not exceed the DRI.
Drink fluoridated water
45
 DRI – AI, EAR, RDA, UL
 The American standards for nutrient recommendations have been
the RDAs since 1941.
 In 1993, a new framework was introduced  the Dietary Reference
Intakes (DRI) with 4 reference points:
 Adequate Intake (AI) – recommendations when sufficient scientific
evidence is not available to calculate the RDA or EAR.
 Estimated Average Requirement (EAR) – the amount of a nutrient
which will meet the needs of half of healthy individuals in the
population. To assess nutrient adequacy for populations.
 Recommended Dietary Allowance (RDA) – the amount of a nutrient
which will meet the needs of almost all (97-98%) healthy individuals
in the population. A goal for intake for individuals.
 Tolerable Upper Intake Level (UL) – the highest amount of a nutrient
that is unlikely to have any adverse health effects on almost all
individuals in the population.
46
 DRI – AI, EAR, RDA, UL

EAR UL

RDA
AI

Safe range of intake

47
 The DRIs – For Assessing Dietary
Intakes
USES FOR AN INDIVIDUAL
ASSESSING √EAR: use to examine the
INTAKES probability that usual intake is
OF APPARENTLY inadequate
HEALTHY √RDA & √AI : usual intake at
INDIVIDUALS & or above this level has a low
GROUPS probability of inadequacy
√UL : usual intake above this
level may place an individual
at risk of adverse effects from
excessive nutrient intake
FOR A GROUP
√EAR : use to estimate
prevalence of inadequate intakes
within a group
√RDA & √AI : usual intake at or
above this level has a low
probability of inadequacy
√UL : use to estimate the % of
the population at potential risk
of adverse effects from excessive
nutrient intake
48
 The DRIs – For Planning Meals
USES FOR AN INDIVIDUAL
PLANNING ×EAR : do not use as an intake
INTAKES goal for the individual
OF APPARENTLY √RDA & √AI : plan for this
HEALTHY intake, usual intake at or
INDIVIDUALS & above this level has a low
GROUPS probability of inadequacy
√UL : plan for usual intake
below this level to avoid
potential risk of adverse
effects from excessive
nutrient intake
FOR A GROUP
√EAR : use to plan for an
acceptably low prevalence of
inadequate intakes within a
group
√AI : plan for mean intake at this
level, mean usual intake at or
above this level implies a low
prevalence of inadequate intakes
√UL : use in planning to minimize
the proportion of the population
at potential risk of excessive
nutrient intake
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Vegetarian &
Other Diets
50
 Unconventional Diets
In their desire to be healthy, yet lacking nutrition
knowledge, many adults explore/adopt unconventional
diets – e.g. women trying to meet society’s impossible standards of
beauty.
Well-planned vegetarian diets can be a healthy way to
meet nutritional needs.
However, some diets are not evidence-based while
others are harmful to health, resulting in deaths.
 Blood type diet
 Raw foods diet
 Various slimming diets …..
51
 Vegetarianism
‘Vegetarians’ is a general term used to
describe people who exclude meat, poultry,
fish or other animal-derived foods from their
diet.
 Many restaurants/foodservice facilities offer
vegetarian menus.
 Growing professional interest in vegetarian
nutrition, growing appreciation for benefits of
plant-based diets to reduce risk of major chronic
diseases.
 More availability of new products including fortified
foods, convenience foods, etc – veggie burgers, veggie
dogs, frozen entrees, meals in a cup, eggless cakes, butterless
cookies, ice confection, soy yoghurt etc.

52
Typical Vegetarian Diets
 Lacto-ovo-vegetarians *
People who include grains, vegetables, fruits, legumes, seeds, nuts, dairy
products and eggs but exclude meat, poultry, fish & seafood from their
diets.
 Lacto-vegetarians
As above* but exclude eggs as well.
 Ovo-vegetarians
As above* but exclude dairy products as well.
 Vegans
As above* but exclude eggs, dairy & other animal products. Also called as
pure/strict/total vegetarians.
 Pollo-vegetarians – include poultry in their diets.
 Pesco-vegetarians – include fish in their diets.
 ‘Self-described’ vegetarians – semi-vegetarians (occasional meat eaters
who predominately practice a vegetarian diet).

53
 Nutritional Adequacy Of Vegetarian
Diets
 A vegetarian diet
 is usually rich in CHOs, dietary fiber, folate, magnesium, anti-
oxidants such as vits E, C, carotenoids & phytochemicals.
 is limited in cholesterol, saturated fats & animal protein.
 Appropriately planned vegetarian diets are healthful,
nutritionally adequate & provide health benefits in the
prevention & treatment of certain diseases.
 Key nutrients : protein, iron, zinc, calcium, iodine, vits A,
B12 & ω3 fatty acids

54
 Nutritional Adequacy Of Vegetarian
Diets
Plant protein can meet requirements when a variety of plant foods is consumed
& energy needs are met.
 An assortment of plant foods eaten over the course of a day can
provide all EAAs & ensure adequate nitrogen retention & use in
healthy adults. Complementary proteins (e.g. lysine
methionine grains with lysine methionine legumes) do not
need to be consumed at the same meal.
 Sources of protein for vegetarians include legumes (pes, beans,
lentils), soy products (tofu, tempeh), nuts & nut butters. Soy is
the only plant food with complete protein.
 Milk products & eggs are good protein sources for lacto-ovo
vegetarians.
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 Nutritional Adequacy Of Vegetarian
Diets
Plant foods contain only nonheme iron which is more sensitive to both
inhibitors (phytate, calcium, tea, coffee, cocoa, some spices, fiber) &
enhancers (vit C, some organic acids) of iron absorption.
 Iron sources for vegetarians include iron-fortified breakfast
cereals, dark green vegetables (spinach), legumes (peas, kidney
beans, black-eyed peas, lentils), molasses, whole wheat breads &
some dried fruits (dried apricots, prunes, raisins).

Phytate/phytic acid comes from wholegrains, legumes,

nuts & seeds.
Oxalate sources are cola beverages, tea, beer, nuts,
cocoa/chocolate, potato, spinach, kale, wholegrains.
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 Nutritional Adequacy Of Vegetarian
Diets
Phytate lowers & animal protein enhances
zinc absorption → total zinc
bioavailability appears to be lower on
vegetarian diets.
 Sources of zinc for vegetarians
include many types of beans (white
beans, kidney beans & chickpeas),
zinc-fortified breakfast cereals,
wheat germ, nuts & pumpkin
seeds.
 Milk products are a zinc source for
lacto-vegetarians.

57
 Nutritional Adequacy Of Vegetarian
Diets
 Oxalates greatly ↓ calcium absorption – spinach & beet greens
not good sources of calcium despite their high content. Low oxalate
greens - bok choy, broccoli, Chinese cabbage, kale & okra - provide
calcium with ↑ bioavailability.
 Phytate may also ↓ calcium absorption. Soy still provide well-
absorbed calcium despite being ↑ in oxalate & phytate.
 Adequate vit D (from sunlight exposure) enhances calcium
absorption.
 Sources of calcium for vegetarians include calcium-fortified
breakfast cereals, soy products (tofu, soy-based beverages), calcium-
fortified orange juice & some dark green leafy vegetables (kale, bok
choy, mustard greens).
 Dairy products: excellent calcium & vit D sources for lacto-
vegetarians.
58
 Nutritional Adequacy Of Vegetarian
Diets
Found only in animal foods. Sources of vit B12 not derived
from animals include vit B12-fortified foods (some soymilk,
breakfast cereal, nutritional yeast) or supplements.
 Sea vegetables & spirulina may contain some vit B12 analogs but
cannot be counted on as reliable sources of active vit B12.
 Sources of vitamin B12 for vegetarians include milk products, eggs &
foods that have been fortified with vitamin B12: breakfast cereals,
soy-based beverages & nutritional yeast.

Foods from the ocean are rich in iodine.

 Sources of iodine for vegetarians include seaweed & iodized salt.
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 Nutritional Adequacy Of Vegetarian
Diets
 Preformed Vit A is only found in animal foods; vegans gets all
their vit A from β-carotene. Vit A requirements can be met by
including deep yellow/orange vegetables, leafy greens or fruits rich
in β-carotene (papaya, cantaloupe, mango, pumpkin). Cooking
increases β-carotene absorption as does the addition of small
amounts of fats to meals.
 Vegetarian diets that do not include fish, eggs or generous amounts
of sea vegetables can be low in ω3 fatty acids → can inhibit
production of the physiologically active EPA & DHA. Need to
include good sources of α-linolenic acid (C18, ω3) in their diet:
flaxseed, flaxseed oil, canola oil, soybean oil or even DHA-rich
microalgae.

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 Meal Planning Guidelines - Vegetarian
Diets
 Choose a variety of foods including wholegrains,
vegetables, fruits, legumes, nuts, seeds, & if desired,
dairy products & eggs.
 Choose whole, unrefined foods often & minimize the
intake of highly sweetened, fatty & heavily refined
foods.
 If animal foods such as dairy products & eggs are
used, choose lower fat dairy products & use both
eggs & dairy products in moderation.

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 Meal Planning - Vegetarian Diets
My Healthy Plate - Meat & others group
Meat can be substituted with
 Soy products – tofu, tempeh,
 Pulses (peas, beans, lentils)
 Eggs/egg whites (for ovo-vegetarians)

Dairy foods/calcium-rich foods

 Vegetarians who do not consume
milk/dairy products need to select
other food sources rich in calcium.

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 FAD DIETS – QUICK FIX FOR WEIGHT LOSS

Fad - “a temporary
fashion, or a
temporary manner
Paleo diet  These are mostly FAD DIETS. of conduct followed
 Usually followed by people enthusiastically by a
wanting to lose weight.
group”.
 Unbalanced diet
 High risk of complications
 Temporary measures that do
not work in the long run.
 Very likely to cause side-
effects.

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 Very Low Calorie Diet (VLCD)
Also known as hypocaloric diet replaces one or
some of the meals for the day with commercially
prepared meal replacements often in the form of
liquid shakes, soups or bars. The target kcal intake
is usually between 600 – 800 kcal / day.
• Promotes very rapids weight loss among adults
who have obesity..
• Very low energy intake
• Restricted food choices
• Missed out on many nutrients ..nutrient imbalance
• Expensive, not sustainable on long term
• Loss both fat and muscle mass
• Fatigue
• Rebound of weight gain
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 INTERMITTENT FASTING DIET
• Periods of voluntary abstinence from food & drinks
• Alternate-day fasting – No energy-containing
foods or beverages are consumed alternating
with days where foods and beverages are
consumed
• Modified-fasting regimens – Allow for the
consumption of 20 -25% of energy needs on
regularly scheduled ‘fasting’ days. 5:2 OR 4:3
• Time-restricted feedings – Daily fasting
intervals from 12 – 20 hours

 Accelerate fat loss

 Calorie deficit on certain days..erratic eating
habits
 Nutritional imbalances on restricted days
 KETOGENIC DIET
• Gaining its popularity in weight loss program
• Philosophy: Eating too many CHO causes obesity &
other health problems; elimination of CHO solves
problems.
• CHO restrictions varies from (5-40% TE)
• Does not severely restrict energy intake
• Severe restriction of CHO with increased in
FATS..promotes lipid oxidation and to produce
ketones as enegy source (as opposed to glucose) ..
Result in metabolic state of nutritional ketosis
• Limited food choices
• Weight gain rebound

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 Potential hazards of KETOGENIC DIET
 Promoting protein & curbing CHO – fail to account for the fat that
accompanies many high protein foods.
 High protein and high fat diet can be very high in saturated fat &
cholesterol. Risk of developing hyperlipidemia (↑ blood fat) &
hypercholesterolemia (↑ blood cholesterol)  coronary heart
disease & certain cancers.
 State of KETOSIS.. Cause medical complications
 High protein diets have been implicated in chronic diseases such as
osteoporosis, kidney stones & kidney disease, increases burden to
kidneys
 Without fruits, vegetables & wholegrains the diet lacks not only CHO
but fiber, vitamins, minerals & phytochemicals – all dietary factors
protective against disease.
 Much of weight loss reflects the loss of glycogen & protein together
with large quantities of body fluids & important minerals.

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 Guidelines For Identifying Fad Diets
×Promise dramatic, rapid
weight loss.
×Promote diets that are
nutritionally imbalanced or
extremely low in calories.
×Use liquid formulas / bars
rather than foods.
×Attempt to make clients
dependent upon special
foods or devices.
Weight loss should be gradual & not exceed 2
lb/week (~1 kg/week).
Diets should provide a reasonable number of
calories (>1200 for♀ & > 1500 for ♂), enough
but not too much protein/fat (between RDA &
twice the RDA for protein, 20-35% energy intake
for fat), enough CHO to spare protein & prevent
ketosis ( > 100 g/day) & 20-30 g fiber from food
sources, a balance assortment of vitamins &
minerals from a variety of foods from each of the
food groups, > 1 l water /day or 1 ml/kcal/day
(whichever is more).
Foods should accommodate one’s ethnic
background, taste preferences & financial means.
Programs should teach consumers how to make
good choices from the conventional foods supply.
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 Guidelines For Identifying Fad Diets
×Fail to encourage Programs should provide physical activity plans
permanent, realistic lifestyle that involve spending > 300 kcal/day &
changes. behaviour modification strategies that help
correct poor eating habits.
×Misrepresent salespersons Even if adequately trained, such counselors
as qualified nutrition/health would still be objectionable because of the
counselors. obvious conflict of interest that exists when
providers profit directly from products they
recommend & sell.

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 Yo-yo Dieting / Weight Cycling
 Repeated losses & regains of body weight as a result of dieting
 A weight cycle can range from 5 - 10 lb/cycle to >50 lb/cycle
 Not the recommended way to maintain a healthy weight or achieve a
healthy lifestyle
  negative energy balance through a calorie-controlled diet & increased physical
activity to achieve weight loss
  balance energy intake with physical activity to maintain weight
 Concerns:
 Weight cycling may increase the amount of body fat
 Weight cycling may increase abdominal fat
 Weight cycling may reduce one’s metabolic rate
 Weight cycling may increase risk for certain health problems
 Losing & regaining lost weight may have a negative psychological effect
– become discouraged/depressed 70