1. Philip G. KerrPhilip G. Kerr
18/09/2018
18/09/2018
BMS208 Human Nutrition
Topic 2: Planning a healthy diet
Chris Blanchard
BMS208 Topic 2 - Part 2
BMS208BMS208 Topic 2 - Part 2 1

2. Philip G. KerrPhilip G. Kerr
18/09/2018
Objectives
Apply appropriate Dietary Guidelines to promote health and prevent chronic disease.
Plan a balanced meal using a relevant Food Guide.
Identify foods that have a high nutrient density.
Explain the uses of the exchange lists.
Identify and demonstrate an understanding of the information on the food label.
Explain Daily Values and calculate percent Daily Values.
Recognize reliable health claims on food labels.
List the pros and cons of a vegetarian diet.
BMS208BMS208 Topic 2 - Part 2 2

3. Diet-planning principles
Philip G. KerrPhilip G. Kerr
18/09/2018
Diet-planning principles
Adequacy
Balance
Energy control
Nutrient density
Moderation
Variety
BMS208BMS208 Topic 2 - Part 2

4. Philip G. KerrPhilip G. Kerr
18/09/2018
Adequacy
Provides sufficient energy
Enough nutrients
eg iron needs to be constantly replaced
BMS208BMS208 Topic 2 - Part 2

5. Philip G. KerrPhilip G. Kerr
18/09/2018
Balance
Different foods are rich in different nutrients. Eg:
Meat, fish and poultry are rich in iron but poor in calcium
Milk products are rich in calcium but poor in iron
BMS208BMS208 Topic 2 - Part 2

6. kCalorie (energy) control
Philip G. KerrPhilip G. Kerr
18/09/2018
kCalorie (energy) control
Need to balance energy coming in with energy being used
Need to select foods of high nutrient density
BMS208BMS208 Topic 2 - Part 2

7. Philip G. KerrPhilip G. Kerr
18/09/2018
Nutrient density
Select foods that deliver the most nutrients for the least food energy
“Low-fat” foods offer more nutrients per kCalorie of content (same amount of calcium with lower energy content)
Food such as fruits are more nutrient dense that manufactured foods such as soft drinks
Chips, confectionary and soft drinks are often considered to be “empty-kCalorie foods”
BMS208BMS208 Topic 2 - Part 2

8. Philip G. KerrPhilip G. Kerr
18/09/2018
Moderation
Moderation should be exercised when consuming “empty-kCalorie” foods
General “overeating” should be avoided
BMS208BMS208 Topic 2 - Part 2

9. Philip G. KerrPhilip G. Kerr
18/09/2018
Variety
Should select foods from each of the food groups daily
Should vary choices within each food group from day to day
Different foods contain different nutrients
No food is guaranteed entirely free of substances that could be harmful if in excess
Variety is the “spice of life!”
BMS208BMS208 Topic 2 - Part 2

10. US guidelines for healthy eating
Philip G. KerrPhilip G. Kerr
18/09/2018
US guidelines for healthy eating
BMS208BMS208 Topic 2 - Part 2

11. US guidelines for health eating (cont’)
Philip G. KerrPhilip G. Kerr
18/09/2018
US guidelines for health eating (cont’)
BMS208BMS208 Topic 2 - Part 2

12. Canada’s guidelines for health eating
Philip G. KerrPhilip G. Kerr
18/09/2018
Canada’s guidelines for health eating
BMS208BMS208 Topic 2 - Part 2

13. Australia’s guidelines for health eating
Philip G. KerrPhilip G. Kerr
18/09/2018
Australia’s guidelines for health eating
NHMRC dietary guidelines:
BMS208BMS208 Topic 2 - Part 2

14. Diet planning guidelines
Philip G. KerrPhilip G. Kerr
18/09/2018
Diet planning guidelines
Recommended amounts
Notable nutrients
Nutrient density
Discretionary kCalorie allowance
Serving equivalents
Mixtures and foods
Vegetarian food guide
Ethnic food choices
Food pyramids
BMS208BMS208 Topic 2 - Part 2

15. Philip G. KerrPhilip G. Kerr
18/09/2018
Daily kCalorie needs
BMS208BMS208 Topic 2 - Part 2

16. Recommended amounts - Food groups
Philip G. KerrPhilip G. Kerr
18/09/2018
Recommended amounts - Food groups
Should make selections from each food group daily
BMS208BMS208 Topic 2 - Part 2

17. Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Fruits
BMS208BMS208 Topic 2 - Part 2

18. Food groups: Vegetables
Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Vegetables
BMS208BMS208 Topic 2 - Part 2

19. Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Grains
BMS208BMS208 Topic 2 - Part 2

20. Food groups: Meat, Poultry, Fish, Legumes, Eggs and Nuts
Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Meat, Poultry, Fish, Legumes, Eggs and Nuts
BMS208BMS208 Topic 2 - Part 2

21. Food groups: Milk products
Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Milk products
BMS208BMS208 Topic 2 - Part 2

22. Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Oils
BMS208BMS208 Topic 2 - Part 2

23. Food groups: Fats and sugar
Philip G. KerrPhilip G. Kerr
18/09/2018
Food groups: Fats and sugar
BMS208BMS208 Topic 2 - Part 2

24. Philip G. KerrPhilip G. Kerr
18/09/2018
Notable nutrients
Each food group contributes key nutrients
This provides flexibility as consumers can choose any food from a group to obtain that nutrient
In general, most people need to eat:
More dark green vegetables, orange vegetables, legumes, fruits, whole grains, and low-fat milk products
Less refined grains, total fats, added sugars and total kCalories
BMS208BMS208 Topic 2 - Part 2

25. Philip G. KerrPhilip G. Kerr
18/09/2018
Nutrient density
Choose nutrient dense foods from each group
Exception: a small amount of “good oil” is necessary
BMS208BMS208 Topic 2 - Part 2

26. Discretionary kCalorie allowance
Philip G. KerrPhilip G. Kerr
18/09/2018
Discretionary kCalorie allowance
Difference between kCalories needed to supply nutrients and those needed for energy
May choose to:
Eat additional nutrient-dense food
Select a small amount of food with low nutrient density
Add fat or sugars to food
Consume alcohol
Not use the kCalories available if they wish to loose weight
BMS208BMS208 Topic 2 - Part 2

27. Philip G. KerrPhilip G. Kerr
18/09/2018
Serving equivalents
Allows accurate measurement of intake
Assists in comparing foods within a group
Serving equivalents not related restaurant servings sizes
Beware if different units used in different countries (oz vs g)
BMS208BMS208 Topic 2 - Part 2

28. Philip G. KerrPhilip G. Kerr
18/09/2018
Mixtures of foods
Some foods contain a mixture of food groups eg casseroles, soups, sadwiches
Nutritional information can often be sourced for standard mixtures
BMS208BMS208 Topic 2 - Part 2

29. Philip G. KerrPhilip G. Kerr
18/09/2018
Vegetarian food guide
Vegetarians rely on vegetables for all energy and nutrients
Diet compositions vary eg with or without animal products such as milk or eggs
Can still use food guides by selecting vegetable options in each group
BMS208BMS208 Topic 2 - Part 2

30. Philip G. KerrPhilip G. Kerr
18/09/2018
Ethnic food choices
Provides diversity while sourcing foods from each group
BMS208BMS208 Topic 2 - Part 2

31. Philip G. KerrPhilip G. Kerr
18/09/2018
Food guides
Simple graphical way to re-enforce health eating choices
BMS208BMS208 Topic 2 - Part 2

32. Philip G. KerrPhilip G. Kerr
18/09/2018
CSIRO pyramid
BMS208BMS208 Topic 2 - Part 2

33. Food guides from around the world
Philip G. KerrPhilip G. Kerr
18/09/2018
Food guides from around the world
BMS208BMS208 Topic 2 - Part 2

34. Food guides from around the world
Philip G. KerrPhilip G. Kerr
18/09/2018
Food guides from around the world
BMS208BMS208 Topic 2 - Part 2

35. Philip G. KerrPhilip G. Kerr
18/09/2018
Food guides
BMS208BMS208 Topic 2 - Part 2

36. Philip G. KerrPhilip G. Kerr
18/09/2018
Exchange lists
Provide additional help in achieving kCalorie control
Sorts food according to their energy-nutrition contents
Eg cheese grouped with meat as they both contribute energy from protein and fat
See appendix G
BMS208BMS208 Topic 2 - Part 2

37. Putting the plan into action
Philip G. KerrPhilip G. Kerr
18/09/2018
Putting the plan into action
Convert food into servings
Sort foods into meals
BMS208BMS208 Topic 2 - Part 2

38. From Guidelines to Groceries
Philip G. KerrPhilip G. Kerr
18/09/2018
From Guidelines to Groceries
Start with foods you enjoy
Make improvement little by little
Beware of processed foods: lost nutrients and gained sugar, fat and salt
Seek:
Grains
Vegetables
Meat/fish/poultry
Milk
BMS208BMS208 Topic 2 - Part 2

39. Philip G. KerrPhilip G. Kerr
18/09/2018
Grains
Refined: may have lost nutrients in processing
Enriched: may have had some nutrients added back
Whole-grain: rich in fibre and nutrients when found in original grain. Aim for half of daily grains to be whole
BMS208BMS208 Topic 2 - Part 2

40. Philip G. KerrPhilip G. Kerr
18/09/2018
Grain Structure
The protective coating of bran around the kernel of grain is rich in nutrients and fiber.
The endosperm contains starch and proteins.
The germ is the seed that
grows into a wheat plant, so it is especially rich in vitamins and minerals to support new life.
The outer husk (or chaff ) is the inedible part of a grain.
Whole-grain products contain much of the germ and bran, as well as the endosperm; that is why they are so nutritious.
Fig. 2-5, p. 50
BMS208BMS208 Topic 2 - Part 2

41. Philip G. KerrPhilip G. Kerr
18/09/2018
Nutrients in Grains
BMS208BMS208 Topic 2 - Part 2

42. Philip G. KerrPhilip G. Kerr
18/09/2018
Vegetables
Eat several serves each day
Choose fresh if possible
Frozen and canned are acceptable alternatives
Choose legumes eg faba beans, lentils etc
BMS208BMS208 Topic 2 - Part 2

43. Philip G. KerrPhilip G. Kerr
18/09/2018
Fruit
Choose fresh fruit often
Frozen, dried and canned fruits (without added sugar) are an acceptable alternative
Provide vitamins, minerals, fibre and phytochemicals
Also add flavor, colour, natural sweetness and texture
BMS208BMS208 Topic 2 - Part 2

44. Philip G. KerrPhilip G. Kerr
18/09/2018
Meat, Fish and Poultry
Provide essential minerals (iron and zinc), B vitamins and protein
Choose fish, poultry and lean cuts of beef
“Prime” cuts often have higher fat contents
Alternatively use textured vegetable protein
Minced meat will often have a high fat content
BMS208BMS208 Topic 2 - Part 2

45. Philip G. KerrPhilip G. Kerr
18/09/2018
Milk
Many milk products are fortified eg calcium and Vitamins A, B12 and D
Low fat options assist in obtaining vitamin and mineral needs within their energy and fat allowances
BMS208BMS208 Topic 2 - Part 2

46. Philip G. KerrPhilip G. Kerr
18/09/2018
Food labels
Larger producers are required to provide nutrition labels
Smaller operators, restaurants etc are not required to provide nutritional information
BMS208BMS208 Topic 2 - Part 2

47. Philip G. KerrPhilip G. Kerr
18/09/2018
Example of a food label
BMS208BMS208 Topic 2 - Part 2

48. Philip G. KerrPhilip G. Kerr
18/09/2018
The ingredient list
Ingredients will be listed in order of predominance by weight
Eg compare: “puffed milled corn, sugar, corn syrup, molasses, salt..” versus “100 percent rolled oats”
Which is more nutrient dense?
BMS208BMS208 Topic 2 - Part 2

49. Philip G. KerrPhilip G. Kerr
18/09/2018
Serving sizes
Labels present nutrition information per serving
Need to know size of servings
Facilitates comparison shopping
Need to compare servings size with how much you actually eat
BMS208BMS208 Topic 2 - Part 2

50. Philip G. KerrPhilip G. Kerr
18/09/2018
Nutrition facts
Quantities and percentages of components included on food label. Eg:
Total energy
Food energy from fat
Total fat
Saturated fat
Trans fat
Cholesterol
Sodium
Total carbohydrate
Dietary fibre
Sugar
Proteins
Vitamins (A+C) and minerals (iron + calcium)
BMS208BMS208 Topic 2 - Part 2

51. Philip G. KerrPhilip G. Kerr
18/09/2018
Daily values
Provides an estimate of how individual foods contribute to the total diet (based on a 2000 kCalorie per day diet)
BMS208BMS208 Topic 2 - Part 2

52. Philip G. KerrPhilip G. Kerr
18/09/2018
Nutrient claims
Statements that categorize the quantity of a nutrient in a food
Usually for marketing purposes
Claim must meet specific requirement
Examples:
Lite (one third fewer calories)
Fat free (less than 0.5g fat per serving)
Cholesterol free (less that 2 mg cholesterol per serving)
High fiber (5g or more fiber per serving)
BMS208BMS208 Topic 2 - Part 2

53. Philip G. KerrPhilip G. Kerr
18/09/2018
Health Claims
Health statements that characterize the relationship between a nutrient and a disease or health related condition
Examples:
Calcium reduces risk of osteoporosis
Fibre reduces risk of cancer
BMS208BMS208 Topic 2 - Part 2

54. Structure-Function claims
Philip G. KerrPhilip G. Kerr
18/09/2018
Structure-Function claims
Characterize the relationship between a nutrient and its role in the body
Examples:
Builds strong bones
Improves memory
BMS208BMS208 Topic 2 - Part 2

55. Philip G. KerrPhilip G. Kerr
18/09/2018
Consumer education
Labels only valuable if people know how to use them
BMS208BMS208 Topic 2 - Part 2

56. Philip G. KerrPhilip G. Kerr
18/09/2018
Vegetarian diets
Different types of “vegetarians”:
Vegans: exclude all animal-derived foods
Lactovegetarians: include milk products
Lacto-ovo-vegetarians: include milk and eggs
Macrobiotic diets: limited to a few grains and vegetables; based on metaphysical beliefs and not on nutrition
BMS208BMS208 Topic 2 - Part 2

57. Benefits of a vegetarian diet
Philip G. KerrPhilip G. Kerr
18/09/2018
Benefits of a vegetarian diet
Weight control: often maintain lower body weights (less saturated fats)
Blood pressure: lower blood pressure and lower rates of hypertension (lower body weight)
Heart disease: lower incidence (lower fate and higher fiber)
Cancer: lower rate (more vegetables/fibre, no meat)
Reduced incidence of other diseases: diabetes, osteoporosis, gallstones, rheumatoid arthritis
BMS208BMS208 Topic 2 - Part 2

58. Dietary challenges for vegetarians
Philip G. KerrPhilip G. Kerr
18/09/2018
Dietary challenges for vegetarians
Need to ensure adequate amount of some nutrients are consumed:
Proteins
Iron
Zinc
Calcium
Vitamin B12
Vitamin D
Omega-3 fatty acids
BMS208BMS208 Topic 2 - Part 2