Tip:
Highlight text to annotate it
X
>> Well, we have learned about what nutrition, food, nutrients,
how well are we eating.
Now, we look at how do we plan a healthy diet.
A healthy diet when you have so many choices, how do we do it?
There are some suggestion.
The original doctor to the gladiators, Galen, had his laws
of health, and that was to eat a proper foods,
to drink right beverages, to exercise, breath fresh air,
get enough sleep, have daily bowel movements,
and control your emotions.
Recently, Marion Nestle, who is the author of "What
to Eat" and many other books.
She teaches at New York University.
She has simplified it for us
as to how do we plan a healthy diet.
We eat less, we move more, we eat lots of fruits
and vegetables, and really, go easy on the junk food.
But your author of your textbook gives us the diet
planning principles.
First off, your author says let's have a diet
that is adequate.
That would be providing sufficient energy
and essential nutrients.
So adequacy is about getting enough energy and nutrients.
A healthy diet would be one of balance.
Dietary balance.
You want the right proportion of foods.
You should show control, especially calorie control.
Calories are energy.
So balancing the amount of foods and the energy are important.
You should follow the nutrient density rule,
which is every time you spend a calorie,
you really want a nutrient in return.
So when you get caught in nutrient density, you also have
to think of empty-calorie foods.
Foods that denote foods that gives us energy
but do not give us nutrients.
Then there is the old standby, the boring moderation.
We do need enough but not too much of a certain nutrient.
We need to moderate fats, sugars, alcohol, sodium,
they are all things we should moderate.
And then the last diet-planning principle is variety.
There is no one perfect food.
If we've got more than 40 essential nutrients
that we require, one food will not give us all of those.
So if we eat a wide selection of foods, we,
we're going to eventually get those nutrients.
The government also helps us with the dietary guidelines.
This was established, the latest one, dietary guidelines
for America's 2005 covered nine areas.
We want adequate nutrients within energy needs.
We need to manage our weight.
We need adequate physical activity.
We need to encourage certain food groups.
Think of fruits, vegetables, non-fat milk, whole grains.
We also need to moderate our fats,
especially our saturated fats and trans fats.
Carbohydrates, we need to stress whole grains,
fiber-rich fruits and vegetables.
Moderate our sodium.
Try to minimize the sodium, but at the same time,
we want to improve our potassium-rich foods,
which happen to be fruits and vegetables.
Alcoholic beverages, chose wisely.
Moderate if you're going to consume them.
And then we have to think food safety.
Cut down on any chance of food-borne illness.
We do have a pictorial representation of how
to put together a healthy diet, and that is a pyramid.
This is our latest pyramid.
We had a pyramid in the 90's, but we changed it this decade.
Now, we have our own personal pyramid.
If you go to mypyramid.gov, you will find,
put in your information about your age, your height,
your weight, your activity, are you pregnant, lactating,
and you will find your own personal pyramid.
We once again put foods into categories, food groups.
Grains are orange, vegetables green, fruits red,
oils- we're allowed some oils - they are yellow, milk is blue,
and the meats are purple.
We're to eat from the bottom of the pyramid, the wider the,
the color band, the more choices.
It also encourages us to move more, and we're given that idea
of incorporating the guidelines, which are, in theory,
principles maybe to maybe some hands on how to plan a diet.
We are also roughly dependent on our activity level.
Are we sedentary?
Sedentary being a person that is sitting a lot as opposed
to a person who's active.
Women typically will eat less than men,
but an active female could eat as much
as a sedentary male of the same age.
How am I supposed to distribute all of those calories if I'm
to have a 2,000 calorie, then we want you to have 2 cups
of fruit, 2 and a half cups of vegetables, 6 ounces of grains,
five and a half ounces of meats and legumes, 3 cups of milk,
and maybe half a dozen teaspoons,
not tablespoons but teaspoons of oil.
We also get everyone whatever the total energy,
we get discretionary calories,
and discretionary calories is basically things like sugars
and extra fats and alcohol.
We can have a little, but typically do we get 267 calories
of discretionary cal, if, if we eat 2,000,
or do we get more like 450.
Obviously, if we bump it up,
we bump up the total calories we consumed,
and now we have a weight management issue.