HUMAN DIET

diet - a set of rules for the use of food a person or other living organism.

DIET PLANNING
Adequacy
enough energy and nutrients (all) are included in the diet to meet the needs of healthy people
balance
consuming the right amount of each type of food – not too much, not too little

Calories (energy)
energy in from food = energy out for metabolism and activities
choose foods of high nutrient density
nutrient density
choose foods that give you the most nutrient for the least food energy
empty-calorie foods
deliver only energy, little or no protein vitamins, minerals

variety
vary your choices, even wishing a food group
different foods contain different nutrients
eating nutritiously shouldn’t be boring

GUIDELINES
Aim for a healthy weight.
Be physically active each day.
Let the Pyramid guide your food choices.
Choose a variety of grains daily,
especially whole grains.
Choose a variety of fruits and
vegetables daily.
Keep food safe to eat.
Choose beverages and foods to moderate your
intake of sugars.
Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat.
Choose and prepare foods with less salt.
If you drink alcoholic beverages,
do so in moderation.

FOOD GROUP PLAN
easy way to create a balanced diet
just select foods from the 5 groups, according to the rules
number of recommended serving is listed
lists the foods according to their nutrient density
BREADS, CEREALS, AND OTHER
GRAIN PRODUCTS
6 TO 11 SERVINGS PER DAY

FOOD GROUP PLAN
VEGETABLES: 3 TO 5 SERVINGS PER DAY
FRUITS: 2 TO 4 SERVINGS PER DAY

FOOD GROUP PLAN
MEAT, POULTRY, FISH, AND ALTERNATES:
2 TO 3 SERVINGS PER DAY
MILK, CHEESE, AND YOGURT:
2 SERVINGS PER DAY

FOOD GROUP PLAN
FATS, SWEETS, AND
ALCOHOLIC BEVERAGES:
USE SPARINGLY

FOOD GUIDE PYRAMID
Milk, Yogurt &
Cheese Group
2–3 servings
Food Guide Pyramid
A Guide to Daily Food Choices
The breadth of the base shows that grains (breads, cereals, rice, and pasta)
deserve most emphasis in the diet. The tip is smallest: use fats, oils, and
sweets sparingly.
Fats, Oils & Sweets
Use sparingly
Fat (naturally occurring and added)
Key:
Fat (naturally occurring and added)
Sugars (added)
These symbols show fats, oils and
added sugars in foods.
Meat, Poultry,
Fish, Dry Beans,
Eggs & Nuts Group
2– 3 servings
Fruit Group
2–4 servings
Bread, Cereal, Rice & Pasta Group 6 –11 servings
Vegetable Group
3–5 servings

75% of a day’s food should come from grains, vegetables and fruits

VEGETARIAN FOOD GUIDE
vegetarians eat mainly plant foods
grains, vegetables, legumes, fruits, seeds, nuts
may include eggs and/or milk products
food groups are similar
meat alternates are selected

HEALTHY EATING INDEX
established by the USDA to determine how well a diet meets recommendations
Food Guide Pyramid
Total fat
Saturated fat
Cholesterol
Sodium
Variety

how do you plan a healthy diet?
start with what you like and build on that
think food groups and nutrient-rich
most food is processed

choose
whole-grain regularly
fresh vegetables
raw, frozen, cooked, canned (without salt) are OK
Legumes
beans and peas
cheap, high in fiber
FOR HEALTHY DIET

chose
fresh fruits, mostly citrus
frozen, dried, canned without sugar are OK
meat, fish and chicken with minimal fat
fat-free or low-fat milk, yogurt, cheese

RESULTS
Diet - a balanced meals
To lose weight should be combined food
Good food - the guarantee of health