Topic 1 – Planning a Healthy Diet PDF

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Week 12: Planning a Healthy Diet Topic 1 – Planning a Healthy Diet Aim: To familiarise students with the concept of dietary planning and the tools used in this process. LO1: Explain how each of the diet-planning principles can be used to plan a healthy diet A, B, C, D, M & V of Diet Planning • Adequacy, Balance, Energy Control, Nutrient Density, Moderation & Variety Adequacy – Sufficient energy and meet all essential nutrients requirement Balance – Consuming enough, but not too much • There must be room for all sources Energy Control – Consume a diet in energy balance • Energy intakes cover energy expenditure • If consumed = expended, stable body weight Nutrient Density – Consume Nutrient-dense foods e.g. wholegrains, fruits and milk products • i.e. Food with most nutrients per kJ or per serve Moderation – Food rich in fat and sugar tend to provide high amount of energy in relation to other nutrients • These add enjoyment to the diet • Moderation would eat ‘empty kJ’ only occasionally Variety – Eating different kinds of food is important • Different foods contain different combination of nutrients • Ensure nutritional adequacy • If food contains contaminant, less chance of consuming harmful amount if variety of foods are consumed • More enjoyable Australian Dietary Guideline (ADG) • Aim: o Achieve and maintain healthy weight, being physically active and choose nutritional food to meet energy needs o Eat variety of nutritional foods and drink plenty of water o Limit foods containing saturated fat, added salt, sugars and alcohols o Encourage, support and promote breastfeeding o Care for the food; prepare and store it safely • Target Group: All Healthy Australians o Does not apply to: People w/ Medical conditions with specialised dietary advice and frail elderly people at risk of malnutrition

Week 12: Planning a Healthy Diet LO2: Use the Australian Guide to Healthy Eating to put a diet plan into action Vegetable – Standard Serve is 75g (100-350kJ) • Can be fresh, frozen or canned • Aim to choose without added fat or salt • Good sources of vitamins and minerals Fruit – Standard Serve is 150g (350kJ) Grain (Cereal) – 500kJ Lean meat and poultry, fish, eggs, nut and seeds and legumes/beans – 500-600kJ • Legumes – Low-fat & High fibre • Provide essential minerals; e.g. iron • 120g raw meat = ~100g cooked meat • Cook without adding fat • Trim visible fat or buy lean cuts Milk, Yoghurt, Cheese and/or alternatives – 500-600kJ • Low-fat milk contains approx. 1.5% or 1.5 g per mL fat • Milk can be fortified (e.g. Vit A or D) • Non-dairy alternatives need to be calcium-fortified (at least 100mg/ml) Discretionary Choices – Provides about 500-600kJ Unsaturated Fats/Oils/Spread

Recommended daily serves

Week 12: Planning a Healthy Diet Nutrient Density – Dietary modelling process prefers food with most nutrients with least kJ • Ensure people with low energy met recommended intake for all essential nutrients • Recommendation is mostly reduced-fat dairy Plate or Pyramid Healthy Eating – Same recommended diet (No difference) LO3: Compare the information on food labels to make selections that meet specific dietary and health goals Food Labels – Provide consumers with information needed to select healthy foods • Contain relevant info presented in standardised, easy-to-read format • Requirements of a food label in Australia o Food Identification o % Labelling (e.g. contains 6% strawberries) o Nutritional Information Panel o Information for people with food allergies/intolerances o Date Marking o Ingredient List o Truth Labels o Food Additives o Directions for use and storage o Legibility Requirements o Country of Origin o Nutrition and Health Claims Nutrition Content Claims and Health Claims – Voluntary Statements made by food business on labels or in advertising about a food • Nutritional Content Claim, e.g. Good Source of Fibre • Health Claims, e.g. Fibre from Whole Grain to support healthy digestion Example: Nutrient Content Claims

Health Claims

Week 12: Planning a Healthy Diet LO4: Plan a healthy vegetarian diet Vegetarian Diet Healthy • Use Australian Guide to Health Eating Recommendations, select foods from all healthy food groups Considerations when selecting a vegetarian or vegan diet • Vit B12 is only available from animal food sources – Vegans require supplements • For omega-3 fatty acids, Vegan need to consume flaxseed, walnuts, soybean, flaxseed, walnuts • Vit D may be low unless fortified foods are consumed, or sunlight exposure of the skin occurs • Nuts and seeds and legumes/beans are important if meat is omitted o Protein is important for growing children/adolescents and older people as it lowers the risk of sarcopenia and frailty o Other alternative protein sources include textured vegetable protein, tempeh and tofu • Iron, Zinc, Calcium and Vit B12 – Highly available in animal foods o Iron – Important for young and middle-aged women o Calcium – High for adolescents and older adults o Phylate and Oxalate in some plants can reduce calcium bioavailability • Fortified dairy ‘alternatives’ – do not contain the same range of nutrients as dairy foods o They must contain >100mg added calcium per 100ml to be part of food group...