Chapter 2

Planning a
Healthy Diet

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 Planning a Healthy Diet

• Principles and Guidelines

• Diet-Planning Guides
• Food Labels

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 Principles and
Guidelines

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 Principles and Guidelines

• Adequacy (充足)
• Sufficient energy
• Adequate nutrients for healthy people
• Balance (均衡)
• Enough, but not too much, of different food types
• kCalorie (energy) control (卡路里/能量控制)
• Energy in = energy out
• High nutrient density foods

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 Principles and Guidelines

• Nutrient density (營養密度)

• The most nutrients for the least food energy
• Low-nutrient density foods (empty-kcalorie foods)
• Moderation (適度)
• Food selections
Ø Low in solid fats and added sugars
• Variety (多樣)
• Among and within food groups
• Benefits of a varied diet
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 Nutrient Density of Two
Breakfast Options Compared

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 Estimated Energy Needs for
Sedentary Adults

Energy (kcal/day)

Women 19-30 years old 2000

Women 31-50 years old 1800

Women 51+ years old 1600

Men 19-30 years old 2400

Men 31-50 years old 2200

Men 51+ years old 2000

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 Dietary Guidelines for
Americans (美國飲食指南)
• Evidence-based advice
• Attain and maintain a healthy weight
• Reduce risk of chronic disease
• Promote overall health
• Reviewed and revised every five years
• 2020-2025 Dietary Guidelines for American

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 Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-
© 2016 Cengage Learning. All Rights Reserved. 12/Dietary_Guidelines_for_Americans_2020-2025.pdf
 Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-
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 Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-
© 2016 Cengage Learning. All Rights Reserved. 12/Dietary_Guidelines_for_Americans_2020-2025.pdf
 國民飲食指標手冊

• 衛生福利部 國民健康署
• 2018 年出版

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 國民飲食指標手冊

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 國民飲食指標手冊

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 Diet-Planning
Guides

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 Diet-Planning Guides

• Incorporate both tools and knowledge to plan

an ideal diet
• USDA Food Patterns (美國農業部飲食類型)
• Five major food groups
• Fruits, vegetables, grains, protein foods, milk, and
milk products
• Recommended daily amounts for each group
• Daily selection from each group

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 USDA Food Patterns:
Recommended Daily Amounts

1600 kcal 1800 kcal 2000 kcal 2200 kcal 2400 kcal 2600 kcal 2800 kcal 3000 kcal
Fruits 1½ c 1½ c 2c 2c 2c 2c 2½ c 2½ c
Vegetables 2c 2½ c 2½ c 3c 3c 3½ c 3½ c 4c
Grains 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10 oz 10 oz
Protein foods 5 oz 5 oz 5½ oz 6 oz 6½ oz 6½ oz 7 oz 7 oz
Milk and milk products 3c 3c 3c 3c 3c 3c 3c 3c
Oils 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp
Discretionary kcalories 121 kcal 161 kcal 258 kcal 266 kcal 330 kcal 362 kcal 395 kcal 459 kcal

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 Notable Nutrients

• Legumes (豆類)
• Subgroup of both vegetable group and protein
group
• Nutrient-dense choices
• Discretionary kcalories (不受限（自由選擇）
熱量)
• Difference between kcalories needed to supply
nutrients and those to maintain weight
• Added sugars and fats
© 2016 Cengage Learning. All Rights Reserved.
 Discretionary kCalories in a
2000-kCalorie Diet

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 USDA Food Patterns: Fruits
and Vegetables
Fruits contribute folate, vitamin A. vitamin C, potassium, and fiber.
Consume a variety of fruits, and choose whole or cut-up fruits more often than fruit juice.

Apples, apricots, avocados, bananas, blueberries, cantaloupe, cherries, grapefruit, grapes, guava, honeydew,
kiwi, mango, nectarines, oranges, papaya, peaches, pears, pineapples, plums, raspberries, strawberries,
1 c fruit = tangerines, watermelon; dried fruit (dates, figs, prunes, raisins); 100% fruit juices
1 c fresh, frozen, or canned fruit
½ c dried fruit Limit these fruits that contain solid fats and/or added sugars:
1 c 100% fruit juice Canned or frozen fruit in syrup; juices, punches, aides, and fruit drinks with added sugars; fried plantains

Vegetables contribute folate, vitamin A, vitamin C. vitamin K, vitamin E, magnesium, potassium, and fiber.
Consume a variety of vegetables each day, and choose from all five subgroups several times a week.

Dark-green vegetables: Broccoli and leafy greens such as arugula, beet greens, bok choy, collard greens,
kale, mustard greens, romaine lettuce, spinach, turnip greens, watercress
1 c vegetables = Red and orange vegetables: Carrots, carrot juice, pumpkin, red bell peppers, sweet potatoes, tomatoes,
1 c cut-up raw or cooked tomato juice, vegetable juice, winter squash (acorn, butternut)
vegetables
1 c cooked legumes Legumes: Black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, navy beans,
1 c vegetable juice pinto beans, soybeans and soy products such as tofu, split peas, white beans
2 c raw, leafy greens Starchy vegetables: Cassava, corn, green peas, hominy, lima beans, potatoes
Other vegetables: Artichokes, asparagus, bamboo shoots, bean sprouts, beets, brussels sprouts, cabbages,
cactus, cauliflower, celery, cucumbers, eggplant, green beans, green bell peppers, iceberg lettuce,
mushrooms, okra, onions, seaweed, snow peas, zucchini
Limit these vegetables that contain solid fats and/or added sugars: Baked beans, candied sweet
potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables

© 2016 Cengage Learning. All Rights Reserved.

 USDA Food Patterns: Grains
and Protein Foods
Grains contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber.
Make most (at least half) of the grain selections whole grains.
Whole grains: amaranth, barley, brown rice, buckwheat, bulgur, cornmeal. millet, oats, quinoa. rye. wheat,
wild rice and whole-grain products such as breads, cereals, crackers, and pastas; popcorn
1 oz grains =
1 slice bread Enriched refined products: bagels, breads, cereals, pastas (couscous, macaroni, spaghetti), pretzels,
white rice, rolls, tortillas
½ c cooked rice, pasta, or cereal
1 oz dry pasta or rice Limit these grains that contain solid fats and/or added sugars: Biscuits, cakes, cookies, cornbread,
1 c ready-to-eat cereal crackers, croissants, doughnuts, fried rice, granola, muffins, pastries, pies, presweetened cereals, taco
shells
3 c popped popcorn
Protein foods contribute protein, essential fatty acids, niacin, thiamin, vitamin B6, vitamin B12, iron,
magnesium, potassium, and zinc.

Choose a variety of protein foods from the three subgroups, including seafood in place of meat or
poultry twice a week.
1 oz protein foods =
Seafood: Fish (catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, salmon, sardines, sea
1 oz cooked lean meat, poultry, or
seafood
bass, snapper, trout, tuna), shellfish (clams, crab, lobster, mussels, oysters, scallops, shrimp)
1 egg Meats, poultry, eggs: Lean or low-fat meats (fat-trimmed beet, game, ham, lamb, pork, veal), poultry (no
¼ c cooked legumes or tofu skin), eggs
1 tbs peanut butter Nuts, seeds, soy products: Unsalted nuts (almonds, cashews, filberts, pecans, pistachios, walnuts), seeds
½ oz nuts or seeds (flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds), legumes, soy products (textured vegetable
protein, tofu. tempeh), peanut butter, peanuts
Limit these protein foods that contain solid fats and/or added sugars: Bacon; baked beans; fried
meat, seafood, poultry, eggs, or tofu; refried beans; ground beef; hot dogs: luncheon meats; marbled
steaks; poultry with skin; sausages; spare ribs

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USDA Food Patterns: Milk and
Milk Products, and Oils
Milk and milk products contribute protein, riboflavin, vitamin B12, calcium,
potassium, and, when fortified, vitamin A and vitamin D.
Make fat-free or low-fat choices. Choose other calcium-rich foods if you don't
consume milk.
Fat-free or 1% low-fat milk and fat-free or 1% low-fat milk products such as
buttermilk, cheeses, cottage cheese, yogurt: fat-free fortified soy milk
Limit these milk products that contain solid fats and/or added sugars:
1 c milk or milk product= 2% reduced-fat milk and whole milk; 2% reduced-fat and whole-milk products
1 c milk, yogurt, or fortified soy milk such as cheeses, cottage cheese, and yogurt; flavored milk with added sugars
1½ oz natural cheese such as chocolate milk, custard, frozen yogurt, ice cream, milk shakes, pudding,
2 oz processed cheese sherbet; fortified soy milk
Oils are not a food group, but are featured here because they contribute vitamin
E and essential fatty acids.
Use oils instead of solid fats, when possible.
Liquid vegetable oils such as canola. corn, flaxseed, nut, olive, peanut, safflower,
sesame, soybean, sunflower oils; mayonnaise, oil-based salad dressing, soft
trans-free margarine; unsaturated oils that occur naturally in foods such as
1 tsp oil =
avocados, fatty fish, nuts, olives, seeds (flaxseeds, sesame seeds), shellfish
1 tsp vegetable oil
1 tsp soft margarine Limit these solid fats:
1 tbs low-fat mayonnaise Butter, animal fats, stick margarine, shortening
2 tbs light salad dressing
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 Serving Equivalents

• Fruits, vegetables, and milk measured in

cups
• Grains and protein foods measured in
ounces
• Ethnic food choices (民族飲食選擇）
• Vegetarian food guide
• Can still use USDA Food Patterns
• Mixture of foods
• Example: casseroles (砂鍋菜)
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 Ethnic Food Choices
Milk and Milk
Grains Vegetables Fruits Protein Foods Products
Asian Rice, noodles, Amaranth, baby corn, Carambola, guava, Soybeans and soy Usually excluded
millet bamboo shoots, kumquat, lychee, products such as soy milk
chayote, bok choy, persimmon, and tofu, squid, duck
mung bean sprouts, melons, mandarin eggs, pork, poultry, fish
sugar peas, straw orange and other seafood,
mushrooms, water peanuts, cashews
chestnuts, kelp

Mediterranean Pita pocket bread, Eggplant, tomatoes, Olives, grapes, figs Fish and other seafood, Ricotta,
pastas, rice, peppers, cucumbers, gyros, lamb, chicken, provolone,
couscous, polenta, grape leaves beef, pork, sausage, parmesan, feta,
bulgur, focaccia, lentils, fava beans mozzarella, and
Italian bread goat cheeses;
yogurt

Mexican Tortillas (corn or Chayote. corn, jicama. Guava, mango, Refried beans, fish, Cheese, custard
flour), taco shells, tomato salsa, cactus, papaya, avocado, chicken, chorizo, beef,
rice cassava, tomatoes, plantain, bananas, eggs
yams, chilies oranges

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 Diet-Planning Guides (台灣)

• 每日飲食指南手冊 (台灣)
• 六大類食物
• 全穀雜糧類、豆魚蛋肉類、乳品類、蔬菜類、水果
類、油脂與堅果種子類

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 每日飲食指南

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 每日飲食指南

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 MyPlate

• MyPlate –
http://www.myplate.gov
• Educational tool
• Combines USDA Food Patterns
and Dietary Guidelines
• Allows for personal planning
• MyPlate shortcomings
Ø Not enough information
Ø No recommendation for
healthier food choices
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 我的餐盤

• 我的餐盤手冊 (台灣)

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 我的餐盤

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 Recommended and
Actual Intakes Compared

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 Exchange Lists

• Help in achieving kcalorie control and

moderation
• Sorting of foods
• Energy-nutrient contents (not like Food Patterns
by nutrient and vitamin/mineral content)

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 American Diabetes
Association Exchange Lists

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 食物代換表

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 Putting the Plan Into Action

• Familiarize yourself with each food group

• Assign food groups to meals
• From guidelines to groceries
• Consider foods you enjoy
• Make improvements little by little
• Processed foods
• Disadvantages
• Advantages

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 Diet-Planning Using the 2000-
kCalorie USDA Food Pattern

Total
Food Group Breakfast Lunch Snack Dinner Snack
Amounts
Fruits 2c ½c ½c 1c
Vegetables 2½ c 1c 1½ c
Grains 6 oz 1 oz 2 oz ½ oz 2 oz ½ oz
Protein foods 5½ oz 2 oz 3½ oz
Milk and milk products 3c 1c 1c 1c
Oils 6 tsp 1½ tsp 4 tsp

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 Grocery Shopping

• Grains • Fruits
• Whole-grain products • Fruits vs. fruit juices
• Fortification and • Protein foods
enrichment • Lean cuts
• Vegetables • Soy products
• Fresh • Portion sizes
vs. canned or frozen • Cooking techniques
• Milk and milk products
• Fat-free or low-fat or
reduced-fat or whole milk

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 Food Labels

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 得免營養標示之食品包裝標示
(台灣)

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 Food Labels

• Why do we use food labels?

• Product not required to have food labels

• Voluntary use of label – non-packed items
• Not required
Ø Food contributing few nutrients, such as plain
coffee, tea, and spices
Ø Food produced in small businesses
• Restaurant food labeling
• Portion sizes usually larger than serving sizes
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 Example of a Food Label

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 營養標示 (台灣)

＊參考值未訂定
每日參考值：熱量2000大卡、蛋白質60公克、脂肪60公克、飽
Retrieved from
http://www.foodlabel.org.tw/FdaFrontEndApp/Law/Edit?SystemId=220ff8ee-
和脂肪18公克、碳水化合物300公克、鈉2000毫克、宣稱之營
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e208-460b-a283-f03e141d98c1&clPublishStatus=2 養素每日參考值、其他營養素每日參考值
 Ingredient List

• Listing of all ingredients

• Descending order of predominance by weight
• Nutrition facts panel
• Serving sizes established by the Food and Drug
Administration (FDA)
• Adjust calculations according to amount
consumed
• Sizes listed vs. USDA Food Pattern sizes

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 Nutrient Quantities

• Quantities and percent Daily Values (% DV)

• Required information
• Total food energy
• Total fat
• Saturated fat, trans fat, and cholesterol
• Sodium
• Total carbohydrate, dietary fiber, sugars, and
added sugars
• Protein
• Vitamins D, calcium, iron, and potassium
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 營養標示

© 2016from
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 營養標示

© 2016from
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 Daily Values

• Expressed as percentage
• Relationship to health
• Estimate of contribution to total diet
• Based on 2000 kcalories per day
• Need varies depending on age, activity, other
factors
• Nutrient claims
• Meet FDA definitions

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 Daily Values for Food Labels
Nutrient Daily Value Calculation Factors
Fat 78 g 35% of kcalories
Saturated fat 20 g 10% of kcalories
Cholesterol 300 mg —
Carbohydrate (total) 275 g 55% of kcalories
Dietary Fiber 28 g 14 g per 1000 kcalories
Added Sugar 50 g
Protein 50 g 10% of kcalories
Sodium 2300 mg —
Potassium 4700 mg —
Vitamin D 20 mcg —
Calcium 1300 mg —
Iron 18 mg —
NOTE: Daily Values were established for adults and children more than 4 years old. The values for energy-yielding nutrients are based on
2000 kcalories a day. For fiber, the Daily Value was rounded up from 23.
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 每日熱量及營養素攝取參考值

© 2016from
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 Front of Package Labels

• Simpler than the Food Labels

• Printed on front of package

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 Claims on Labels
Nutrition Claims Health Claims Structure/Function
Claims

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 Claims on Labels (台灣)

• 營養宣稱
• 包裝食品營養宣稱應遵行事項
衛生福利部 食品藥物管理署
• 營養標示宣傳
• 食品標示宣傳或廣告詞句涉及誇張易生誤解或醫療
效能之認定基準
衛生福利部 食品藥物管理署

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 營養宣稱
所列營養素可標示「無」、「不含」或「零」
營養素 固體（半固體） 100公克 液體 100毫升
熱量 4大卡 4大卡
脂肪 0.5公克 0.5公克
飽和脂肪 0.1公克 0.1公克
0.3公克 0.3公克
（且飽和脂肪及反式脂肪合計須在 （且飽和脂肪及反式脂肪合計須在
反式脂肪 1.5公克以下，飽和脂肪及反式脂肪 0.75公克以下，飽和脂肪及反式脂肪
之合計熱量須在該食品總熱量之 之合計熱量須在該食品總熱量之10%
10%以下） 以下）
5毫克 5毫克

膽固醇 （且飽和脂肪須在1.5公克以下，飽和 （且飽和脂肪須在0.75公克以下，飽

脂 肪 之 熱 量 須 在 該 食 品 總 熱 量 之 和脂肪之熱量須在該食品總熱量之
10%以下） 10%以下）
鈉 5毫克 5毫克
糖 0.5公克 0.5公克
乳糖 0.5公克 0.5公克
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78e0-4207-b988-cc302dc58754&clPublishStatus=1&key=%E5%AE%A3%E7%A8%B1
 Claims on Labels (台灣)

• 健康食品
• 健康食品管理法
衛生福利部 食品藥物管理署
Ø 健康食品 vs. 保健食品
Ø 公告13項保健功效

1. 胃腸道功能改善 2. 調節血脂 3. 護肝
4. 骨質保健 5. 免疫調節 6. 輔助調整過敏體質
7. 不易形成體脂肪 8. 調節血糖 9. 輔助調節血壓
10. 抗疲勞 11. 延緩衰老 12. 促進鐵可利用率
13. 牙齒保健
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 食品標示諮詢服務平台

http://www.foodlabel.org.tw/

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• 國民飲食指標手冊
• 每日飲食指南手冊
• 我的餐盤
• 食品代換表
• 包裝食品營養標示應遵行事項
• 包裝食品營養宣稱應遵行事項
• 食品標示宣傳或廣告詞句涉及誇張易生誤解或醫
療效能之認定基準

© 2016 Cengage Learning. All Rights Reserved.