Chapter 2: Planning a Healthy Diet

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Chapter 2Planning a Healthy Diet

• Principles and Guidelines

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A Healthful Diet

• Planning a healthful diet
• Principles Guidelines key to assisting people
  in selecting foods to deliver nutrients without
  excess energy
• Assist in food selection while shopping, eating
  at restaurant, or preparing meals at home

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A Healthful Diet

• Provides proper combination of energy
  nutrients.
• A healthful diet is...
• Adequate
• Moderate
• Balanced
• Varied

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Diet Planning Principles

• A Healthful Diet Is Adequate
• An adequate diet provides enough energy,
  nutrients, vitamins, minerals, and fibre to
  support a persons health.

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Diet Planning Principles

• A Healthful Diet Is Balanced
• A balanced diet contains the right combinations
  of foods to provide the proper balance of
  nutrients.
• Providing foods in proportion to each other and
  in proportion to bodys needs

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Diet Planning Principles

• A Healthful Diet has Energy Control
• A healthful diet contains the right amounts of
  foods for maintaining proper weight.
• Nutrient-density supports adequacy moderation
• Measure of the nutrients in a food relative to
  energy provided
• ? nutrients ? energy high nutrient density
• ? energy ? nutrients high energy density

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Energy Density
450 gram breakfast delivers 500 kcal Energy
density of 1.1 kcal/g
144 gram breakfast delivers 500 kcal Energy
density of 3.5 kcal/g
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Nutrient Density
Provides 145 kcal 56 kcal from fat, 1 gram
fibre few vitamins/minerals
Provides 145 kcal 7 kcal from fat, 7 grams
fibre, and significant amounts of nutrients like
potassium, Vit A C
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Diet Planning Principles

• A Healthful Diet Is Moderate
• A person practicing moderation chooses high
  nutrient dense foods most often high energy
  dense foods least often
• Contributes to adequacy, balance, energy control

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Diet Planning Principles

• A Healthful Diet Is Varied
• Variety refers to eating many different types of
  foods each day within and among the major food
  groups.
• A healthful diet is not based on only one or a
  few types of foods.

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Designing a Healthful Diet

• The tools for designing a healthful diet may
  include
• Dietary Guidelines
• Food Guides
• Diet Plans
• Food Labels

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Tools for Dietary Guidance - Dietary Guidelines
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Tools for Dietary Guidance - Food Guides

• Basic tools designed to help people make wise
  food choices.
• Translate science into practical pattern of food
  choices.

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Evolution of Food Guides in Canada
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Eating Well with Canadas Food Guide - 2007
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Eating Well with Canadas Food Guide

• Is based on current evidence
• Communicates amounts and types of food needed to
  help
• Meet nutrient needs and promote health
• Minimize the risk of obesity, type 2 diabetes,
  heart disease, certain types of cancer and
  osteoporosis
• Provides the cornerstone for nutrition policies
  and programs

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Eating Well with Canadas Food Guide

• Rainbow design emphasizes vegetables and fruit
• Background image depicts connection between food
  and their origin
• Graphics reflect diversity of foods available in
  Canada

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A healthy eating pattern for Canadians

• The interior pages provide guidance on quantity
  of food to eat and quality of food choices

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Guidance on the quantity of food

• Guidance is given for males and females, 2 years
  and older
• Children, teens and adults
• A small amount of unsaturated fats is recommended
• For intake of essential fatty acids

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What is one Food Guide Serving?

• A Food Guide Serving is
• A reference amount
• Not necessarily intended to represent what would
  be eaten in one sitting
• Illustrations and different
• measures are used to help
• communicate what is one
• Food Guide Serving

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Counting Food Guide Servings

• An example is provided illustrating how to
  estimate the number of Food Guide Servings in a
  meal

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Guidance on the quality of food choices

• Oils and fats
• The types of oils and fats to include and the
  types to limit
• Choices within each food group
• Guidance on lower fat / sugar / salt choices (ex
  Choose vegetables and fruit prepared with little
  or no added fat, sugar or salt.)
• The Food Guide includes more guidance on quality
  of choices

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Guidance on the quality of food choices
Vegetables Fruit

• Eat at least one dark green and one orange
  vegetable each day
• For folate and vitamin A intake
• Have vegetables
• fruit more often than
• juice
• For fibre intake

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Guidance on the quality of food choices Grain
Products

• Make at least half your grain products whole
  grain each day
• For fibre and magnesium intake
• To reduce risk of cardiovascular
• disease

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Guidance on the quality of food choices Milk and
Alternatives

• Drink skim, 1, or 2 milk each day
• For calcium and vitamin D intake
• Have 500 mL (2 cups) of milk
• every day for adequate vitamin D
• Drink fortified soy beverages if
• you do not drink milk

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Guidance on the quality of food choices Meat and
Alternatives

• Have meat alternatives such as beans, lentils
  and tofu often
• For a lower saturated fat intake
• For fibre intake
• Eat at least two Food Guide
• Servings of fish each week
• To reduce risk of cardiovascular
• disease

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Make each Food Guide Serving count.

• Advice on the quality of food choices is an
  essential part of the pattern
• Bolded statements provide
• advice on quality of choices
• Statements in regular font
• provide actionable tips
• Messages on variety and
• water

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Advice for children

• Young children need to eat small amounts of food
  throughout the day.
• Nutritious foods that contain fat do not need to
  be restricted.
• These foods are a concentrated source
• of calories that are needed for growth.
• Parents and caregivers are role models.

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Advice for women of childbearing age

• All women who could become pregnant and those who
  are pregnant or breastfeeding
• need a multivitamin containing 400 micrograms
  folic acid every day
• Pregnant women - multivitamin should contain
  iron.

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Advice for women of childbearing age

• Extra calories are needed during
• The 2nd and 3rd trimesters of pregnancy
• Breastfeeding
• Including an extra 2 or 3 Food Guide Servings is
  expected to meet these additional needs

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Advice for men and women over 50

• Health benefits are associated with adequate
  vitamin D intake
• Vitamin D requirements increase at
  age 50 and again at age 70
• 400 IU (10 micrograms) at age 51
• 600 IU (15 micrograms) at age 71

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Advice for men and women over 50

• It is difficult to meet these vitamin D levels
  without recommending unrealistic amounts of some
  foods
• A supplement containing 400 IU vitamin D, in
  addition to following the Food Guide will
  achieve recommended dietary intake levels

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Eat well and be active every day

• Highlights benefits of eating well being
  active
• Encourages regular physical activity
• 30 to 60 minutes per day for adults
• At least 90 minutes per day for children and
  teens
• Includes messaging about adding up short periods
  throughout the day

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Eat well and be active every day

• Encourages eating the recommended amount type
  of food
• Encourages limiting foods high in calories, fat,
  sugar, salt

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Eat well and be active every day

• Encourages the use of the Nutrition Facts table
• To choose foods with less fat, saturated
• and trans fat, sugar and sodium
• To become aware of the calorie content of foods
• Encourages asking for nutrition information to
  make informed choices

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Eat well and be active every day

• Provides actionable tips towards
• Eating well Take time to eat and savour every
  bite!
• And being active Walk wherever you can get
  off the bus early, use the stairs.

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Food Guide On-line

• Includes interactive tools
• Guided tour
• My Food Guide
• Links to Dietitians of Canada EATracker
• http//www.dietitians.ca/public/content/eat_well_l
  ive_well/english/eatracker/
• http//www.hc-sc.gc.ca/fn-an/food-guide-aliment/in
  dex-eng.php

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http//www.mypyramid.gov/
Food Guides Around the World
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Mexico
Food Guides Around the World
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Sweeden
Food Guides Around the World
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The UK
Food Guides Around the World
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China
Food Guides Around the World
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Food Labeling in Canada
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Consumer Use of Food Labels

• ¾ of Canadians say food labels play an important
  role in purchase decisions
• Important tool to making healthy food choices

National Institute of Nutrition
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Nutrition Label

• Regulation January 1, 2003
• make nutrition labelling mandatory by 2007
• update requirements for nutrient content claims
• allow nutrition claims
• http//www.hc-sc.gc.ca/fn-an/label-etiquet/nutriti
  on/index_e.html

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Food Labels in Canada

• Appear on virtually all processed foods
• Posters or brochures for fresh products
• Foods not requiring nutrition labels
• Food products contributing few nutrients
• Food products made by small businesses
• Foods prepared sold in same establishment
• Individual packages not for resale
• Unless a health claim is made or fortification
  done
• Many voluntarily provide labels
• Restaurants exempt from providing complete
  nutrition info except if health claim made

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Food Labels in Canada

• Canadian food labels provide
• Name of the product
• Net content
• Company name address
• Ingredient list
• Nutrition facts panel
• May include approved nutrition claims

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List of Ingredients

• Lists all ingredients in descending order by
  weight
• Identify certain nutrients and their importance
  in foods.
• Identify specific ingredients.

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List of Ingredients - How do products compare?

• Orange Drink
• water, sugar, citric acid, orange flavour, colour
• Orange Juice
• water, orange juice concentrate

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Serving Sizes

• Nutrition information presented per serving
• Serving size must be presented as reference
• Similar products use similar serving size
• Allows for easy comparison
• Expressed in both common household metric
  measures
• Compare serving size on label to what you are
  consuming
• Not always equivalent to food guide serving
• Be cautious with individually packaged foods

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How do the amount of food on a label compare with
what you eat and Canadas Food Guide?
Health Canada - Nutrition Labelling Toolkit for
Educators
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Nutrition Facts Table

• Core nutrients included
• Kilocalories, kcals from fat, total amount of
  fat, saturated trans fats, cholesterol, sodium,
  CHO, starch, sugar fiber, protein, calcium,
  iron vitamins A C in a specified amount of
  food.
• Expressed in weight and/or percent daily value

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• Information on Nutrition Facts table is based
  on a specific amount of food.
• Use Daily
• Value to see if
• a food has a
• little or lot of a
• nutrient

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How are Daily Values determined?

• Based on 2000 kcal diet
• Provides ballpark estimate of how individual
  foods contribute to total diet
• DV nutrient content (mg) X 100
• Daily Value

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How to use DV?

• Quick product evaluation
• gt 20 high or excellent source
• 10-19 good source
• lt 5 low
• 20 or less desirable for nutrients such as fat
  sodium
• 20 or higher desirable for nutrients such as
  calcium fibre
• Compare products
• Select foods for special dietary needs

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Nutrition Claims

• Nutrient content claims
• describe the amount of a nutrient in a food
• Diet-related health claims
• describe relationship between consumption of a
  food/nutrient the reduction in risk of
  developing a disease or condition
• Structure-function claims
• Describe relationship between a food/nutrient or
  other substance its role in the body

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Nutrient Content Claims

• Over 40 approved nutrient content claims
• Free - None or hardly any of this nutrient.
• Low - Small amount.
• Reduced - At least 25 less of the nutrient than
  a similar product.
• Light - Can be used in foods that are reduced in
  calories or fat.

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Nutrient Content Claims

• Source - Contains a useful amount of the nutrient
• High or good source - Contains a high amount of
  the nutrient
• Very high or excellent source - Contains a very
  high amount of the nutrient

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Diet-related Health Claims

• A diet low in saturated and trans fat reduces
  risk of heart disease.
• A diet with adequate calcium and vitamin D, and
  regular physical activity, reduces risk of
  osteoporosis.
• A diet rich in vegetables and fruit reduces risk
  of some types of cancer.
• A diet low in sodium and high in potassium
  reduces risk of high blood pressure.

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Structure-function claims

• Made without approval
• Only criteria is not to mention a disease or
  symptom
• i.e. Promotes a healthy heart

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Nutrition Labels

• Consumer education
• Health Canada website on nutrition labelling
• http//www.hc-sc.gc.ca/fn-an/label-etiquet/nutriti
  on/index-eng.php
• Canadian Diabetes Association Dietitians of
  Canada Healthy Eating is in Store for You
• http//www.healthyeatingisinstore.ca/

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Information about Nutrient Content of Food

• Canadian Nutrient File
• Computerized food composition database containing
  average values of nutrients in foods available in
  Canada.
• Used to support food surveillance and risk
  assessments.
• http//www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri
  -data/index_e.html

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• http//www.cbc.ca/marketplace/calorie_confidential
  /

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Can eating out be part of a healthful diet?

• Ask for low-fat milk.
• Order grilled or broiled meat.
• Order broth-based soups.
• Order meatless dish.
• Avoid dishes with cream sauces or a lot of
  cheese.
• Order a salad, rice or steamed vegetables on the
  side.
• Order beverages with little or no calories.
• Eat ½ of what you are served and take the rest
  home.
• Skip dessert or share it.

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Next

• Chapter 3
• Digestion, Absorption Transport