 |  Perspectives in Nutrition, 5/e Gordon M. Wardlaw,
Ohio State University
Margaret W. Kessel,
Ohio State University
The Basis of a Healthy Diet
Chapter 2 Summary- Variety, balance, and moderation are three watchwords of diet planning.
- Nutrient density is a useful concept. It reflects the nutrient content
of a food in relation to its energy (kcal) content. Nutrient-dense foods are
relatively rich in nutrients, in comparison with energy content.
- Energy density of a food is determined by comparing energy content
with the weight of food. A food that is rich in calories but that weighs relatively
very little, such as nuts, cookies, fried foods in general, and fat-free snacks,
is considered energy dense. Foods with low energy density include fruits, vegetables,
and any food that incorporates much water during cooking, such as oatmeal.
- Recommended Dietary Allowances (RDAs) are set for many nutrients.
These amounts yield enough of each nutrient to meet the needs of healthy individuals
within specific gender and age categories. Adequate Intake (AI) is the standard
used when not enough information is available to set a revised RDA. Tolerable
Upper Intake Levels (Upper Levels or ULs) for nutrient intake have been set
for some vitamins and minerals. All of the many dietary standards fall under
the term Dietary Reference Intakes (DRIs).
- Daily Values are used as a basis for expressing the nutrient content
of foods on the Nutrition Facts panel. Reference Daily Intakes (RDIs), which
are derived from the 1968 nutrient standards, constitute the majority of the
Daily Values. Daily Reference Values (DRVs) have been set for some nutrients
with no such RDA, as is true for fat and dietary fiber; Daily Reference Values
compose the rest of the Daily Values.
- The Food Guide Pyramid is designed to translate nutrient recommendations
into a food plan that exhibits variety, balance, and moderation. The best results
are obtained by using low-fat or nonfat dairy products; including some vegetable
proteins in addition to animal-protein foods; including citrus fruits and dark
green vegetables; and emphasizing whole-grain breads and cereals.
- Dietary Guidelines have been issued to help reduce chronic diseases
in our population. The guidelines emphasize eating a variety of foods; performing
regular physical activity; maintaining or improving weight; moderating consumption
of fats, cholesterol, sugar, salt, and alcohol; eating plenty of grain products,
fruits, and vegetables; and safely preparing and storing foods, especially perishable
foods.
- The Exchange System is valuable for estimating the carbohydrate,
fat, protein, and energy content of a food or meal and for planning a diet to
correspond to specific goals for carbohydrate, fat, protein, and energy intake.
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2002 McGraw-Hill Higher Education