2.8 Unit Outline

📘 Unit 2: Planning Healthy Diets

2.1 Introduction to Planning Healthy Diets

• Most people are omnivores, consuming both plant and animal foods.
• Food nourishes both body and soul, and often brings families together.

2.2 Nutrition and Health

What is Nutrition?

• The study of nutrients in foods and how our bodies handle them.

What are Nutrients?

• Substances in food that promote growth, maintain body tissues, regulate processes, and/or provide calories.

Nutrient Classifications:

• Macronutrients: Carbohydrates, protein, fat – needed in large amounts.
• Micronutrients: Vitamins and minerals – needed in small amounts.

Phytochemicals vs Zoochemicals:

• Phytochemicals: Found in plant foods, promote health.
• Zoochemicals: Found in animal foods, promote health.

Nutrition Improves Health:

• Enhances maternal and child health, immunity, pregnancy outcomes, reduces disease risk, and supports longevity.

Diet Definition:

• The foods a person eats may be designed for specific health outcomes, such as low fat, low calories, high protein, etc.

Factors That Influence Food Choices:

• Culture, religion, sensory preferences, economics, habits, geography, media, health beliefs, and sustainability.

📺 VIDEO: Why 1.5 Billion People Use Chopsticks  (4 minutes)

2.3 Classification of Nutrients

Four Macronutrients:

• Carbohydrates: Found in fruits, grains, vegetables, and milk.
• Lipids: Oils, butter, avocados, animal products.
• Proteins: Meats, dairy, legumes, nuts.
• Water: Essential, large quantity needed, no calories.

Two Micronutrients: (Found in minute amounts in foods–milligrams or micrograms)

• Vitamins:
  • Organic, carbon-based, mostly in fruits, vegetables, and grains.
    • Water-soluble: B-vitamins, vitamin C
    • Fat-soluble: A, D, E, K
• Minerals:
  • Inorganic, essential in small amounts.
    • Major minerals: Calcium, potassium, sodium.
    • Trace minerals: Iron, zinc, copper.

Energy-Yielding Nutrients:

• Chemical bonds in carbs, fats, proteins = energy (calories)
• Vitamins and water = no energy

Measuring Energy:

•  Energy is measured in Calories
  • Calories are technically kilocalories (kcal)
  • Technical definition of 1 kcal = heat to raise 1 kg of water by 1°C.
• Caloric Calculations 
  • Fat: 9 kcal/g | Carb & Protein: 4 kcal/g

Example of calculating calories when the grams of fat, carbs, and protein are known: 

1 oz. Peanuts = 13 g fat, 6 g carbs, and 7 g protein

• 13 x 9  =  117   ( kcal from fat)
• 4 x 4    =    16  (kcal from carbs)
• 7 x 4    =    28  (kcal from protein)
•                  161 kcal 

117+16+28 = 161 kcal per 1 oz of peanuts

Note: Yes, peanuts are very high in fat, which makes them high in calories! Eating nuts is a great way to gain weight, but they should be avoided on weight-loss diets!

Organic vs Inorganic Nutrients:

• Organic: Contains carbon – carbs, fats, proteins, vitamins
• Inorganic: No carbon – minerals, water

2.4 Dietary Reference Intakes (DRI)

What are the DRI?

• DRIs guidelines tell us how much of each nutrient we need to stay healthy.
• They are based on a person’s age, sex, and life stage.

DRI for Energy:

• EER: Daily caloric need estimate based on age, sex, size, activity  (in kcal
•  AMDR: Healthy calorie ranges from macronutrients (as a percent)
  • 45–65% from carbs
  • 10–35% from protein
  • 20–35% from fat
• AMDR Pie Chart: Visual guide to balance macronutrient intake.

2.5 Understanding Food Labels

FDA requires all  Food Labels to include:

1. Statement of identity (What the food is)
2. Net contents  (Typically weight in ounces and grams) 
3. Manufacturer info (Address or phone number)
4. Ingredient list  (In descending order by predominance of weight–most to least by weight)
5. Nutrition facts (Calories, fat, carbs, fiber, sugars, protein, vitamin D, iron, calcium, and potassium)

Nutrition Facts Label:

• Review “How to Understand and Use a Nutrition Facts Label“
• Available at https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

“Best By” Dates:

• Indicate the best quality, not safety
• Not regulated or standardized by the FDA

2.6 Tools for Achieving a Healthy Diet

4 Components of a Healthy Diet:

1. Adequacy: Sufficient calories and nutrients
2. Balance: Varied food groups
3. Moderation: Avoid overconsumption
4. Variety: Eat different foods within each group

Dietary Guidelines for Americans (DGA):

• Updated every 5 years
• 2020–2025 includes guidelines for all life stages
• Key DGA Messages:
  • Healthy patterns for all ages
  • Personalize meals to preferences and budget
  • Prioritize nutrient-dense choices
  • Limit added sugar, sodium, saturated fat, and alcohol

MyPlate:

• MyPlate is a simple guide that shows what a healthy meal looks like.
• Uses a plate image to remind us to fill half with fruits and vegetables, add some grains and protein, and include a serving of dairy.
• Helps build balanced meals without having to count everything.
• Introduced in 2011 to replace the Food Pyramid

2.7 Nutrition Literacy

Definition of nutrition literacy:

• The ability to find, understand, and use nutrition info to make healthy food choices.

Why  being literate about nutrition matters:

• Helps avoid misinformation about food and nutrition
• Supports long-term health decision-making
• Helps recognize “clickbait?
  • Clickbait is a false or misleading headline or image on the internet designed to get you to click on it.
  •  It usually leads to ads, products for sale, or low-quality information.
  • Think of it like a “bait and switch” trick—what you see isn’t always what you get.

Nutrient Density vs Energy Density:

• Nutrient Dense: High nutrients, low calories (e.g., apple)
• Energy Dense: High calories, low nutrients (e.g., candy bar)

Tips to Improve Nutrient Density:

• Use less sugar and fat in cooking
• Add vegetables to main dishes
• Choose reduced-fat meat and dairy
• Snack on fruits and veggies
• Choose water over sugary drinks

Reduce Energy Density:

• Choose foods with fewer calories per gram
• Limit Empty Calories:
  • These provide energy but little to no nutritional value