Planning a

Healthy Diet
FSHN2301
Spring 2024

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  Sami chooses foods based on
price.
Do you consider
the nutrition
Icebreaker (1 of 2)
Ahmed is busy and values
convenience.
quality of your  Rashid wants to perform well on
food before you his football team.
make your
 Amal is trying to lose weight.
choices?
 Fatma is trying to eat more
nutritious foods.

 Jamal eats whatever his wife

cooks.
What Does “Diet” Mean to You?

A reduction in food
intake?
Diet: The foods
Special foods to a person eats
help manage a
disease?

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Foods Contain Nutrients
Nutrients in Food Examples

Pomegranate seeds:
●Fiber
●Vitamins: C, K, E, B6, Folate
●Minerals: Magnesium, Potassium
Tomato:
●Fiber
Salmon:
●Omega 3 fatty acids ●Vitamins: A, C
●Macronutrients: Protein and Fat ●Minerals: Potassium
●Vitamins: D
●Minerals: Iron, Zinc

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Achieve the Goal of Healthy Eating:
Meal Planning

Goal:
Eating pattern that provides
needed nutrients without
excess energy (calories)

Tips for success:

Choose a combination of foods that
deliver a blend of nutrients.

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Food is Medicine: Diet and Prevention of Chronic Diseases

What does
chronic
• Diet planning can help prevent serious chronic
disease diseases.
mean?
• Diet planning can help control serious chronic
diseases.

• Can you think of some common chronic diseases?

Persisting for
a long time
and not able to
be cured 6
 Activity

Scientific evidence shows that which chronic condition might

be prevented in some individuals through a better dietary
intake?

a.multiple Sclerosis
b.asthma
c.type 2 diabetes
d.type 1 diabetes
www.cdc.gov › diabetes › basics › type2
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Answer

c. type 2 diabetes

Type 2 diabetes affects approximately 1 out of every

10 adults in the United States. It is more common now
than previously, due to a higher rate of obesity in the
population. For most people with type 2 diabetes,
weight loss is recommended.

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Six Diet-Planning Principles

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1 2 Energy
Adequacy Balance Control
(calories)

4 5 6
Nutrient Moderation Variety
Density

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Six Diet Planning Principles
1. Adequacy Enough calories (energy) and nutrients to support health

2. Balance Combination of foods for adequate nutrients and calories. (Examples:

milk provides calcium and protein, fruit provides vitamins and fiber, fish
provides protein and iron).
One type of food will not provide all nutrients.
3. Energy Calories consumed = basic energy needs + calories from activity.
Control Energy control is necessary for a healthy weight.

4. Nutrient Variety and amount of nutrients in relation to calorie content (Example:1

Density cup watermelon: 45 calories and good source of vitamin C and fiber. It
also contains potassium, copper, vitamin B5, and vitamin A.).
5. Consumption of nutrient dense foods most of the time and consuming
Moderation foods that are not nutrient dense, but may be enjoyable, only occasionally
6. Variety Selection of foods from each food group and varying choices within
groups. Different foods within groups contain different nutrients.
(Example: strawberries (fruit) are rich in vitamin C while mangos (fruit)
are rich in vitamin A). 10
Activity

Which Diet-Planning Principle encourages choosing foods

from all major food groups as well as choosing multiple,
different foods within each food group?

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Answer

The Diet Planning Principle is: Variety

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Activity

Which food combination best represents dietary balance?

(All macaroni and cheese recipes include white beans mixed in.)

a. Macaroni and cheese, a roll with butter, and lowfat milk

b. Macaroni and cheese, steamed broccoli, roasted sweet potato,
a banana, and water
c. Macaroni and cheese, roll, banana, and water
d. Macaroni and cheese, whole wheat bread, and diet lemonade

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Answer

b. Macaroni and cheese, steamed broccoli, baked sweet potato,

banana, water

Food groups and foods:

1.Grains: macaroni (refined wheat)
2.Protein: beans
3.Vegetable: broccoli
4.Fruit: banana
5.Milk: cheese

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Application: Diet Planning

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Understanding Diet-Planning
Principles

Adequacy: Which combination of foods provides enough of all nutrients?

Balance: Which foods work together to provide just enough, but not too
much of any one food type?

Energy Control: Which foods, taken together, provide the right amount of
calories?

Nutrient Density: Which foods provide multiple, valuable nutrients?

Moderation: Does the diet contain mostly nutrient-dense foods in moderate

portions?

Variety: Does the diet include different types of foods from all major food
groups?
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Helping Individuals With Diet Improvements

Everyone is unique
Consider:
•Traditions
•Access to food
•Food preparation skills
•Possible health needs
•Food preferences

Apply meal planning

principles by making
small changes to usual
and familiar meals.

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Dietary Reference
Intakes (DRIs)

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Lecture Outline

Dietary Reference Intakes (DRIs):

Recommended Dietary Allowances (RDAs) and Adequate Intake (AI)

levels

Estimated Energy Requirements (EER)

Tolerable Upper Intake Level (UL)

https://fnic.nal.usda.gov/sites/fnic.nal.usda.gov/files/uploads/

recommended_intakes_individuals.pdf

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RDAs & DRIs

 Recommended Dietary Allowances (RDAs)

 Now expanded into Dietary Reference Intakes (DRIs)
 DRIs first published in 1980; collaboration US & Canada
 DRIs include recommendations for:
 Energy
 Nutrients
 Other dietary components (water, fiber)
 Physical activity

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DRIs

Setting Nutrient Recommendations

Recommended Dietary Allowance (RDA)
Adequate Intake (AI)
Facilitating Nutrition Research & Policy
Estimated Average Requirement (EAR)
Setting Energy Requirements
Estimated Energy Requirements (EER)
Acceptable Macronutrient Distribution Range (AMDR)
Establishing Safety Guidelines
Tolerable Upper Intake Levels (UL)
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RDAs & AIs

RDAs: Recommended Dietary Allowance

Nutrient intake recommendations for individuals
Meet needs of 97-98% healthy people in age/gender group

AIs: Adequate Intake levels

Used when not enough data to set RDA

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EARs

EARs: Estimated Average Requirements

Average daily intake estimated to meet needs for 50% of
healthy people in given age/gender group
Used in nutrition policy making
Used to set RDA values
We will not mention again in the course

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Estimated Energy Requirement
(EER)

Lifestage Male EER Female EER

0-0.5 570 520
0.5-1 743 676
1-3 1046 992
4-8 1742 1642
9-13 2279 2071
14-18 3152 2368
19-30 3067 2403
31-50 3067 2403
>50 3067 2403

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Acceptable Macronutrient
Distribution Range (AMDR)

Carbohydrate 45-65% total calories

Fat 20-35% total calories
Protein 10-35% total calories

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Application: AMDR

 Using the AMDR for protein to answer this problem:

 Determine how many grams of protein per day a 25
year old female on a 2,400 calorie diet should be
consuming

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Application: Solution

 AMDR for protein is 10-35% total calories

 2,400 X 10-35% = 240-840 calories from protein*
 *We don’t care about calories from protein – we care
about grams of protein – now convert calories to grams
 240-840 calories from protein divided by 4 calories per
gram of protein = 60-210 grams of protein per day
 Answer: she needs between 60 and 210 g protein/day

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Tolerable Upper Intake Level
(UL)
 Highest average daily nutrient intake levels that are
likely to pose no risk of toxicity to almost all healthy
individuals in that age/gender group
 There is not a UL set for all nutrients – but for the ones
that there are – pay attention!
 Find the UL tables in your book and check out upper
limits for your own age & gender group for the different
vitamins & minerals

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Application: Scrambled UL

 Use the UL tables posted in our course shell to match

the nutrients on the left with the UL on the right for a
37 year old pregnant woman:

Nutrient UL
Vitamin B6 1000 mg/d
Folate 100 mg/d
Vitamin E 1000 mcg/d
Vitamin A 2000 mg/d
Vitamin D 100 mcg/d
Vitamin C 3000 mcg/d30
Concept Check: DRIs

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USDA Food Patterns

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Dietary Guidelines for Americans (DGA) 2020-2025

According to the DGAs, healthy eating pattern includes:

•A variety of vegetables from all subgroups - dark green, red and orange, beans and peas,
starchy vegetables.

•Fruits, especially whole fruits.

•Grains, at least half of which are whole grains.

•Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.

•A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans
and peas), and nuts, seeds, and soy products.

•Oils.

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2020-2025 DGAs Guideline 1

 Follow a healthy eating pattern across the lifespan

 All food and beverage choices matter
 Choose a healthy eating pattern at an appropriate
calorie level to help:
 Achieve and maintain a healthy body weight
 Support nutrient adequacy
 Reduce the risk of chronic disease

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2020-2025 DGAs Guideline 2

 Focus on variety, nutrient density, and amount

 To meet nutrient needs within calorie limits, choose a
variety of nutrient-dense foods across and within all
food groups in recommended amounts

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2020-2025 DGAs Guideline 3

 Limit calories from added sugars and saturated fats

and reduce sodium intake
 Consume an eating pattern:
 Low in added sugars
 Low in saturated fats
 Low in sodium
 Cut back on foods and beverages higher in these
components to amounts that fit within healthy eating
patterns

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2020-2025 DGAs Guideline 4

 Shift to healthier food and beverage choices

 Choose nutrient-dense foods and beverages across and
within all food groups in place of less healthy choices
 Consider cultural and personal preferences to make
these shifts easier to accomplish and maintain

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2020-2025 DGAs Guideline 5

 Support healthy eating patterns for all

 Everyone has a role in helping to create and support
healthy eating patterns in multiple settings nationwide,
from home to school to work to communities

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DGA: Healthy Eating Pattern

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DGA: Healthy Eating Pattern

 Healthy eating pattern limits:

 Saturated fats - <10% calories per day from saturated fats
 Trans fats
 Added sugars - <10% calories per day from added sugars
 Sodium - <2,300 mg sodium per day
 If alcohol is consumed, should be so in moderation:
 Up to 1 drink per day for women
 Up to 2 drinks per day for men
 Physical activity: meet PA Guidelines for Americans

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Resources for Diet Planning

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USDA Food Patterns are based on the Dietary Guidelines for
Americans.

Healthy eating patterns are flexible to accommodate an individual’s personal,

cultural, traditional preferences, and financial resources. The USDA Food
Patterns assign foods to five major groups:

FRUITS GRAINS VEGETABLES PROTEINS DAIRY

Depending on individual calorie levels, there are recommended daily amounts of

foods from each group to meet nutrient needs.

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USDA Food Patterns
Can be individualized for specific groups, such as:
•Children, adults, men, women, pregnant or breastfeeding women
Also can enter goal of losing or gaining weight on MyPlate.gov

https://www.choosemyplate.gov/resources/MyPlatePlan
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Household Measurements

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USDA Portions: Grains

Grains
Make half your grains whole
Limit “ enriched wheat” (i.e. white) breads & starches

1 oz grain portions
1 slice bread
½ cup cooked rice, pasta or cereal
1 cup ready-to-eat cereal
3 cups air popped popcorn
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USDA Portions: Vegetables

Vegetables
Choose variety
Choose color

1 vegetable serving is:

½ cup cooked or cut raw veggies
½ cup cooked legumes
½ cup vegetable juice
1 cup raw, leafy greens
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USDA Portions: Fruit

Fruits
Limit juice
“ Eat your fruit, don’t drink it”

1 fruit serving is:

½ cup fresh, frozen or canned
1 small fruit
¼ cup dried fruit – watch for sugar
½ cup fruit juice – use sparingly
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USDA Portions: Dairy

Dairy
Cultural sensitivity of recs?
Choose 1% or low fat

1 dairy serving is:

1 cup milk
1 cup yogurt
1.5 oz natural cheese
2 oz processed cheese
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USDA Portions: Protein

Protein
Choose lean meats
Try vegetarian options

1 protein serving is:

1 oz meat
1 egg
¼ cup cooked legumes or tofu
1 Tbs peanut butter
½ oz nuts or seeds 50
USDA Portions: Oils, Fats &
Sugars

Oils, Solid Fats & Sugars

Use sparingly
Try canola or olive oil

1 serving of fat is:

1 tsp oil
1 Tbs lowfat mayo
2 Tbs light salad dressing
1 tsp soft margarine
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Discretionary Calories

 The difference between calories needed to supply

nutrients & those needed for energy
 People who eat nutrient-dense foods may be able to
meet their nutrient needs without consuming their full
allotment of calories

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Discretionary Calories

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Discretionary Calories

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