{"id":57,"date":"2019-03-11T16:24:52","date_gmt":"2019-03-11T16:24:52","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/?post_type=chapter&#038;p=57"},"modified":"2019-04-04T18:50:43","modified_gmt":"2019-04-04T18:50:43","slug":"57","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/chapter\/57\/","title":{"raw":"2.3: What Constitutes A Healthy Diet?","rendered":"2.3: What Constitutes A Healthy Diet?"},"content":{"raw":"<header><\/header><section class=\"mt-content-container\">\r\n<div id=\"s450\" class=\"mt-include\">\r\n<div id=\"skills\">\r\n<div class=\"textbox learning-objectives\">\r\n<h3>Learning Objectives<\/h3>\r\n<ul>\r\n \t<li>Define the components of a healthful diet.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n<div id=\"section_1\" class=\"mt-section\">\r\n<h2 id=\"Achieving_a_Healthy_Diet-450\">Achieving a Healthy Diet<\/h2>\r\nAchieving a healthy diet is a matter of balancing the quality and quantity of food that is eaten. There are five key factors that make up a healthful diet:\r\n<ul id=\"zimmerman_1.0-ch02_s02_s01_l01\" class=\"itemizedlist \">\r\n \t<li>A diet must be\u00a0<strong><span class=\"margin_term\">adequate<\/span><\/strong>, by providing sufficient amounts of each essential nutrient, as well as fiber and calories.<\/li>\r\n \t<li>A\u00a0<span class=\"margin_term\"><strong>balanced<\/strong>\u00a0diet<\/span>\u00a0results when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients.<\/li>\r\n \t<li><strong><span class=\"margin_term\">Calorie control<\/span><\/strong>\u00a0is necessary so that the amount of energy you get from the nutrients you consume equals the amount of energy you expend during your day\u2019s activities.<\/li>\r\n \t<li><strong><span class=\"margin_term\">Moderation<\/span><\/strong>\u00a0means not eating to the extremes, neither too much nor too little.<\/li>\r\n \t<li><strong><span class=\"margin_term\">Variety<\/span><\/strong>\u00a0refers to consuming different foods from within each of the food groups on a regular basis.<\/li>\r\n<\/ul>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_p02\">A healthy diet is one that favors whole foods. As an alternative to modern processed foods, a healthy diet focuses on \u201creal\u201d fresh whole foods that have been sustaining people throughout the millenniums. Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health. Commercially prepared and fast foods are often lacking nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, high cholesterol, diabetes, and other illnesses. A balanced diet is a mix of food from the different food groups (vegetables, legumes, fruits, grains, protein foods, and dairy).<\/p>\r\n\r\n<\/div>\r\n<div id=\"section_2\" class=\"mt-section\">\r\n<h2 id=\"Adequacy-450\">Adequacy<\/h2>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_s01_p01\">An adequate diet is one that favors nutrient-dense foods. Nutrient-dense foods are defined as foods that contain many essential nutrients per calorie. Nutrient-dense foods are the opposite of \u201cempty-calorie\u201d foods, such as sugary carbonated beverages, which are also called \u201cnutrient-poor.\u201d Nutrient-dense foods include fruits and vegetables, lean meats, poultry, fish, low-fat dairy products, and whole grains. Choosing more nutrient-dense foods will facilitate weight loss, while simultaneously providing all necessary nutrients.<\/p>\r\n\r\n<\/div>\r\n<div id=\"section_3\" class=\"mt-section\">\r\n<h2 id=\"Tools_for_Change-450\">Tools for Change<\/h2>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_s01_p02\" class=\"para\">Does your diet contain nutrient-dense foods? Record your eating habits for one week. Note the sugary, fatty, and calorie-heavy foods you most often consume. Look at Table\u00a0<span id=\"MathJax-Element-1-Frame\" class=\"MathJax\" style=\"font-style: normal;font-weight: normal;line-height: normal;font-size: 14.4px;text-indent: 0px;text-align: left;letter-spacing: normal;float: none;direction: ltr;max-width: none;max-height: none;min-width: 0px;min-height: 0px;border: 0px;padding: 0px;margin: 0px\" role=\"presentation\"><span id=\"MathJax-Span-1\" class=\"math\"><span id=\"MathJax-Span-2\" class=\"mrow\"><span id=\"MathJax-Span-3\" class=\"texatom\"><span id=\"MathJax-Span-4\" class=\"mrow\"><span id=\"MathJax-Span-5\" class=\"mn\">2.3.<\/span><span id=\"MathJax-Span-6\" class=\"mn\">1<\/span><\/span><\/span><\/span><\/span><span class=\"MJX_Assistive_MathML\" role=\"presentation\">2.3.1<\/span><\/span>\u00a0 to decide what you can substitute those foods with.<\/p>\r\n\r\n<table cellspacing=\"0\" cellpadding=\"0\"><caption><em><strong>Table\u00a0<span id=\"MathJax-Element-2-Frame\" class=\"MathJax\" style=\"font-style: normal;font-weight: normal;line-height: normal;font-size: 14.4px;text-indent: 0px;text-align: left;letter-spacing: normal;float: none;direction: ltr;max-width: none;max-height: none;min-width: 0px;min-height: 0px;border: 0px;padding: 0px;margin: 0px\" role=\"presentation\"><span class=\"MJX_Assistive_MathML\" role=\"presentation\">2.3.1<\/span><\/span><\/strong>: The Smart Choice: Nutrient-Dense Food Alternatives<\/em><\/caption>\r\n<thead>\r\n<tr>\r\n<th><strong>Instead of\u2026<\/strong><\/th>\r\n<th><strong>Replace with\u2026<\/strong><\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>Sweetened fruit yogurt<\/td>\r\n<td>Plain fat-free yogurt with fresh fruit<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Whole milk<\/td>\r\n<td>Low-fat or fat-free milk<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Cheese<\/td>\r\n<td>Low-fat or reduced-fat cheese<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Bacon or sausage<\/td>\r\n<td>Canadian bacon or lean ham<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Sweetened cereals<\/td>\r\n<td>Minimally sweetened cereals with fresh fruit<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Apple or berry pie<\/td>\r\n<td>Fresh apple or berries<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Deep-fried French fries<\/td>\r\n<td>Oven-baked French fries or sweet potato baked fries<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Fried vegetables<\/td>\r\n<td>Steamed or roasted vegetables<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Sugary sweetened soft drinks<\/td>\r\n<td>Seltzer mixed with 100 percent fruit juice<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Recipes that call for sugar<\/td>\r\n<td>Experiment with reducing amount of sugar and adding spices (cinnamon, nutmeg, etc\u2026)<\/td>\r\n<\/tr>\r\n<tr>\r\n<td colspan=\"2\">Source: US Department of Agriculture. \u201cFood Groups.\u201d\u00a0<a class=\"link external\" href=\"http:\/\/www.choosemyplate.gov\/food-groups\/\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.choosemyplate.gov\/food-groups\/<\/a>.<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<div id=\"section_4\" class=\"mt-section\">\r\n<h2 id=\"Balance-450\">Balance<\/h2>\r\nBalance the foods in your diet. Achieving balance in your diet entails not consuming one nutrient at the expense of another. For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption. Most foods that are good sources of iron are poor sources of calcium, so in order to get the necessary amounts of calcium and iron from your diet, a proper balance between food choices is critical. Another example is that while sodium is a vital nutrient, an overabundance of it can contribute to congestive heart failure and chronic kidney disease. Remember, everything must be consumed in the proper amounts.\r\n<div id=\"zimmerman_1.0-ch02_s02_s01_fx01\" class=\"informalfigure small block\">\r\n\r\n[caption id=\"\" align=\"aligncenter\" width=\"500\"]<img class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3581\/275cc17cc2d173e64d4ad612ce584e01.jpg?revision=1\" alt=\"275cc17cc2d173e64d4ad612ce584e01.jpg\" width=\"500\" height=\"463\" \/> <em>Figure 2.3.1: With careful planning, a balanced diet providing optimal nutrition can be achieved and maintained. \u00a9 Shutterstock<\/em>[\/caption]\r\n\r\n<\/div>\r\n<\/div>\r\n<div id=\"section_5\" class=\"mt-section\">\r\n<h2 id=\"Moderation-450\">Moderation<\/h2>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_s03_p01\">Eat in moderation. Moderation is crucial for optimal health and survival. Burgers, French fries, cake, and ice cream each night for dinner will lead to health complications. But as part of an otherwise healthful diet and consumed only on a weekly basis, this should not have too much of an impact on overall health. If this is done once per month, it will have even less of an impact upon overall health. It\u2019s important to remember that eating is, in part, about enjoyment and indulging with a spirit of moderation. This fits within a healthy diet.<\/p>\r\n\r\n<div id=\"zimmerman_1.0-ch02_s02_s01_s04\" class=\"section\">\r\n<div id=\"section_6\" class=\"mt-section\">\r\n<h2 id=\"Calorie_Control-450\">Calorie Control<\/h2>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_s04_p01\">Monitor food portions. For optimum weight maintenance, it is important to ensure that energy consumed from foods meets the energy expenditures required for body functions and activity. If not, the excess energy contributes to gradual, steady weight gain. In order to lose weight, you need to ensure that more calories are burned than consumed. Likewise, in order to gain weight, calories must be eaten in excess of what is expended daily. \u00a0So what exactly is a Calorie anyway? \u00a0Watch this YouTube Video called \"<a class=\"link-https\" title=\"https:\/\/youtu.be\/VEQaH4LruUo\" href=\"https:\/\/youtu.be\/VEQaH4LruUo\" target=\"_blank\" rel=\"external nofollow noopener\">What is a calorie? - Emma Bryce<\/a>\"<\/p>\r\n\r\n\r\n[caption id=\"\" align=\"aligncenter\" width=\"495\"]<img class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3582\/f525593ad29e54e854482ffd8488cba7.jpg?revision=1\" alt=\"f525593ad29e54e854482ffd8488cba7.jpg\" width=\"495\" height=\"438\" \/> <em>Figure 2.3.2:\u00a0The number of calories consumed should always match the number of calories being expended by the body to maintain a healthy weight.\u00a9 Networkgraphics<\/em>[\/caption]\r\n<p class=\"para\"><span style=\"color: #077fab;font-size: 1.15em;font-weight: 600\">Variety<\/span><\/p>\r\n\r\n<\/div>\r\n<\/div>\r\n<div id=\"section_7\" class=\"mt-section\">\r\n\r\nVariety involves eating different foods from all the food groups. Eating a varied diet helps to ensure that you receive all the nutrients necessary for a healthy diet. One of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others. Trying new foods can also be a source of pleasure\u2014you never know what foods you might like until you try them.\r\n<table cellspacing=\"0\" cellpadding=\"0\"><caption><em><strong>Table\u00a0<span id=\"MathJax-Element-5-Frame\" class=\"MathJax\" style=\"font-style: normal;font-weight: normal;line-height: normal;font-size: 14.4px;text-indent: 0px;text-align: left;letter-spacing: normal;float: none;direction: ltr;max-width: none;max-height: none;min-width: 0px;min-height: 0px;border: 0px;padding: 0px;margin: 0px\" role=\"presentation\"><span id=\"MathJax-Span-25\" class=\"math\"><span id=\"MathJax-Span-26\" class=\"mrow\"><span id=\"MathJax-Span-27\" class=\"texatom\"><span id=\"MathJax-Span-28\" class=\"mrow\"><span id=\"MathJax-Span-29\" class=\"mn\">2.3.<\/span><span id=\"MathJax-Span-30\" class=\"mn\">2<\/span><\/span><\/span><\/span><\/span><span class=\"MJX_Assistive_MathML\" role=\"presentation\">2.3.2<\/span><\/span><\/strong>: Food Choices for a Healthful Diet<\/em><\/caption>\r\n<thead>\r\n<tr>\r\n<th><strong>Grain<\/strong><\/th>\r\n<th><strong>Vegetable<\/strong><\/th>\r\n<th><strong>Fruit<\/strong><\/th>\r\n<th><strong>Dairy<\/strong><\/th>\r\n<th><strong>Protein<\/strong><\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>Whole-grain products, brown rice, quinoa, barley, buckwheat, millet, wild rice, oats, rye berries, sorghum, bulgur, kasha, farrow, wheat berries, corn, amaranth, spelt, Teff<\/td>\r\n<td><strong class=\"emphasis bold\">Dark green:<\/strong>\u00a0broccoli, collards, kale, romaine lettuce, spinach, turnip greens, watercress<\/td>\r\n<td>apples, apricots, bananas<\/td>\r\n<td>all fluid milk (fat free, low-fat, reduced-fat, whole milk, lactose-free), fortified soy milk, yogurt<\/td>\r\n<td><strong class=\"emphasis bold\">Meats:<\/strong>\u00a0beef, ham, lamb, pork, veal<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Red and orange:<\/strong>\u00a0Acorn squash, butternut squash, carrots, pumpkin, red peppers, sweet potatoes<\/td>\r\n<td><strong class=\"emphasis bold\">Berries:<\/strong>\u00a0strawberries, blueberries, raspberries, cherries, grapefruit, kiwi fruit, lemons, limes, mangoes<\/td>\r\n<td><strong class=\"emphasis bold\">Hard natural cheeses:<\/strong>cheddar, mozzarella, Swiss, parmesan<\/td>\r\n<td><strong class=\"emphasis bold\">Poultry:<\/strong>\u00a0chicken, goose, turkey, duck<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Beans and peas:<\/strong>\u00a0Black beans, black-eyed peas, chickpeas, kidney beans, lentils, navy beans, pinto beans, soybeans, split peas, white beans<\/td>\r\n<td><strong class=\"emphasis bold\">Melons:<\/strong>\u00a0cantaloupe, honey dew, watermelon<\/td>\r\n<td><strong class=\"emphasis bold\">Soft cheeses:<\/strong>\u00a0ricotta, cottage<\/td>\r\n<td><strong class=\"emphasis bold\">Eggs<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Starchy:<\/strong>\u00a0Cassava, green bananas, green peas, green lima beans, plantains, potatoes, taro, water chestnuts<\/td>\r\n<td><strong class=\"emphasis bold\">Other fruits:<\/strong>\u00a0nectarines, oranges, peaches, pears, papaya, pineapple, plums, prunes<\/td>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Beans and peas:<\/strong>\u00a0(see vegetable column)<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Other vegetables:<\/strong>Asparagus, avocado, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, eggplant, green beans, green peppers, mushrooms, okra, onions, parsnips<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Nuts and seeds:<\/strong>almonds, cashews, hazelnuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Seafood:<\/strong>\u00a0catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, porgy, salmon, sea bass, snapper, swordfish, trout, tuna<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><strong class=\"emphasis bold\">Shellfish:<\/strong>\u00a0scallops, muscles, crab, lobster<\/td>\r\n<\/tr>\r\n<tr>\r\n<td colspan=\"5\">Source: Adapted from\u00a0<a class=\"link external\" href=\"http:\/\/www.choosemyplate.gov\/food-groups\/protein-foods.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.choosemyplate.gov\/food-groups\/protein-foods.html<\/a>.<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n[caption id=\"\" align=\"aligncenter\" width=\"550\"]<img class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3583\/2e3ce501948c63488fb78d03c66fb875.jpg?revision=1&amp;size=bestfit&amp;width=514&amp;height=343\" alt=\"2e3ce501948c63488fb78d03c66fb875.jpg\" width=\"550\" height=\"367\" \/> <strong><em>Figure\u00a02.3.3<\/em>:<\/strong>\u00a0<em>Scientific evidence confirms that a diet full of fresh whole foods reduces the risks for developing chronic disease and helps maintain a healthy weight. \u00a9 Dreamstime<\/em>[\/caption]\r\n\r\n<div id=\"note\">\r\n<div class=\"textbox\">\r\n<h3 class=\"boxtitle\">VIDEO LINK<\/h3>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_s05_p03\" class=\"para\">Different Types of Grains: In this video, a registered dietitian discusses the benefits of eating whole grains.\u00a0<a class=\"link external\" href=\"http:\/\/www.ehow.com\/video_4983984_different-types-grains.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.ehow.com\/video_4983984_different-types-grains.html<\/a><\/p>\r\n\r\n<\/div>\r\n<\/div>\r\n<p id=\"zimmerman_1.0-ch02_s02_s01_s05_p04\">Developing a healthful diet can be rewarding, but be mindful that all of the principles presented must be followed to derive maximal health benefits. For instance, introducing variety in your diet can still result in the consumption of too many high-calorie, nutrient-poor foods and inadequate nutrient intake if you do not also employ moderation and calorie control. Using all of these principles together will afford you lasting health benefits.<\/p>\r\n\r\n\r\n[caption id=\"\" align=\"aligncenter\" width=\"366\"]<img class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3584\/6ca0cfdb947bb4eddd990ebc71e1344a.jpg?revision=1&amp;size=bestfit&amp;width=267&amp;height=402\" alt=\"6ca0cfdb947bb4eddd990ebc71e1344a.jpg\" width=\"366\" height=\"550\" \/> <em>Figure 2.3.4:\u00a0Widening your food palate will increase your intake of vital nutrients. \u00a9 Dreamstime<\/em>[\/caption]\r\n\r\n<div class=\"textbox key-takeaways\">\r\n<h3>Key Takeaways<\/h3>\r\n<div id=\"section_8\" class=\"mt-section\">\r\n<ul id=\"zimmerman_1.0-ch02_s02_s01_s05_l01\" class=\"itemizedlist\">\r\n \t<li>A healthful diet is adequate in providing proper amounts of nutrient-dense foods, is balanced in relation to food types so that one nutrient is not consumed at the expense of another, practices calorie control by supplying food energy to match energy output, is moderate in unwanted constituents, and draws from a variety of nutritious foods.<\/li>\r\n \t<li>Nutrient-dense foods contribute to daily nutritional requirements while limiting caloric intake, thus allowing people to either lose weight safely or to maintain a healthy weight.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div id=\"zimmerman_1.0-ch12_s04_s05_n03\" class=\"exercises \">\r\n<h3 id=\"section_17\" class=\"mt-section\">Discussion Starters<\/h3>\r\n<ol id=\"zimmerman_1.0-ch02_s02_s01_s05_l02\" class=\"orderedlist\">\r\n \t<li>Discuss the principles of a healthy diet. How can you employ these principles in your diet, if you are not already?<\/li>\r\n \t<li>Review the list of grains in Table 2.3. Pick one that you have not tried before. Make a dish using this grain. Discuss with your classmates your experience eating this new food.<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<footer class=\"mt-content-footer\"><\/footer><\/section><footer class=\"elm-content-footer\"><\/footer>","rendered":"<header><\/header>\n<section class=\"mt-content-container\">\n<div id=\"s450\" class=\"mt-include\">\n<div id=\"skills\">\n<div class=\"textbox learning-objectives\">\n<h3>Learning Objectives<\/h3>\n<ul>\n<li>Define the components of a healthful diet.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div id=\"section_1\" class=\"mt-section\">\n<h2 id=\"Achieving_a_Healthy_Diet-450\">Achieving a Healthy Diet<\/h2>\n<p>Achieving a healthy diet is a matter of balancing the quality and quantity of food that is eaten. There are five key factors that make up a healthful diet:<\/p>\n<ul id=\"zimmerman_1.0-ch02_s02_s01_l01\" class=\"itemizedlist\">\n<li>A diet must be\u00a0<strong><span class=\"margin_term\">adequate<\/span><\/strong>, by providing sufficient amounts of each essential nutrient, as well as fiber and calories.<\/li>\n<li>A\u00a0<span class=\"margin_term\"><strong>balanced<\/strong>\u00a0diet<\/span>\u00a0results when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients.<\/li>\n<li><strong><span class=\"margin_term\">Calorie control<\/span><\/strong>\u00a0is necessary so that the amount of energy you get from the nutrients you consume equals the amount of energy you expend during your day\u2019s activities.<\/li>\n<li><strong><span class=\"margin_term\">Moderation<\/span><\/strong>\u00a0means not eating to the extremes, neither too much nor too little.<\/li>\n<li><strong><span class=\"margin_term\">Variety<\/span><\/strong>\u00a0refers to consuming different foods from within each of the food groups on a regular basis.<\/li>\n<\/ul>\n<p id=\"zimmerman_1.0-ch02_s02_s01_p02\">A healthy diet is one that favors whole foods. As an alternative to modern processed foods, a healthy diet focuses on \u201creal\u201d fresh whole foods that have been sustaining people throughout the millenniums. Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health. Commercially prepared and fast foods are often lacking nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, high cholesterol, diabetes, and other illnesses. A balanced diet is a mix of food from the different food groups (vegetables, legumes, fruits, grains, protein foods, and dairy).<\/p>\n<\/div>\n<div id=\"section_2\" class=\"mt-section\">\n<h2 id=\"Adequacy-450\">Adequacy<\/h2>\n<p id=\"zimmerman_1.0-ch02_s02_s01_s01_p01\">An adequate diet is one that favors nutrient-dense foods. Nutrient-dense foods are defined as foods that contain many essential nutrients per calorie. Nutrient-dense foods are the opposite of \u201cempty-calorie\u201d foods, such as sugary carbonated beverages, which are also called \u201cnutrient-poor.\u201d Nutrient-dense foods include fruits and vegetables, lean meats, poultry, fish, low-fat dairy products, and whole grains. Choosing more nutrient-dense foods will facilitate weight loss, while simultaneously providing all necessary nutrients.<\/p>\n<\/div>\n<div id=\"section_3\" class=\"mt-section\">\n<h2 id=\"Tools_for_Change-450\">Tools for Change<\/h2>\n<p id=\"zimmerman_1.0-ch02_s02_s01_s01_p02\" class=\"para\">Does your diet contain nutrient-dense foods? Record your eating habits for one week. Note the sugary, fatty, and calorie-heavy foods you most often consume. Look at Table\u00a0<span id=\"MathJax-Element-1-Frame\" class=\"MathJax\" style=\"font-style: normal;font-weight: normal;line-height: normal;font-size: 14.4px;text-indent: 0px;text-align: left;letter-spacing: normal;float: none;direction: ltr;max-width: none;max-height: none;min-width: 0px;min-height: 0px;border: 0px;padding: 0px;margin: 0px\" role=\"presentation\"><span id=\"MathJax-Span-1\" class=\"math\"><span id=\"MathJax-Span-2\" class=\"mrow\"><span id=\"MathJax-Span-3\" class=\"texatom\"><span id=\"MathJax-Span-4\" class=\"mrow\"><span id=\"MathJax-Span-5\" class=\"mn\">2.3.<\/span><span id=\"MathJax-Span-6\" class=\"mn\">1<\/span><\/span><\/span><\/span><\/span><span class=\"MJX_Assistive_MathML\" role=\"presentation\">2.3.1<\/span><\/span>\u00a0 to decide what you can substitute those foods with.<\/p>\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<caption><em><strong>Table\u00a0<span id=\"MathJax-Element-2-Frame\" class=\"MathJax\" style=\"font-style: normal;font-weight: normal;line-height: normal;font-size: 14.4px;text-indent: 0px;text-align: left;letter-spacing: normal;float: none;direction: ltr;max-width: none;max-height: none;min-width: 0px;min-height: 0px;border: 0px;padding: 0px;margin: 0px\" role=\"presentation\"><span class=\"MJX_Assistive_MathML\" role=\"presentation\">2.3.1<\/span><\/span><\/strong>: The Smart Choice: Nutrient-Dense Food Alternatives<\/em><\/caption>\n<thead>\n<tr>\n<th><strong>Instead of\u2026<\/strong><\/th>\n<th><strong>Replace with\u2026<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Sweetened fruit yogurt<\/td>\n<td>Plain fat-free yogurt with fresh fruit<\/td>\n<\/tr>\n<tr>\n<td>Whole milk<\/td>\n<td>Low-fat or fat-free milk<\/td>\n<\/tr>\n<tr>\n<td>Cheese<\/td>\n<td>Low-fat or reduced-fat cheese<\/td>\n<\/tr>\n<tr>\n<td>Bacon or sausage<\/td>\n<td>Canadian bacon or lean ham<\/td>\n<\/tr>\n<tr>\n<td>Sweetened cereals<\/td>\n<td>Minimally sweetened cereals with fresh fruit<\/td>\n<\/tr>\n<tr>\n<td>Apple or berry pie<\/td>\n<td>Fresh apple or berries<\/td>\n<\/tr>\n<tr>\n<td>Deep-fried French fries<\/td>\n<td>Oven-baked French fries or sweet potato baked fries<\/td>\n<\/tr>\n<tr>\n<td>Fried vegetables<\/td>\n<td>Steamed or roasted vegetables<\/td>\n<\/tr>\n<tr>\n<td>Sugary sweetened soft drinks<\/td>\n<td>Seltzer mixed with 100 percent fruit juice<\/td>\n<\/tr>\n<tr>\n<td>Recipes that call for sugar<\/td>\n<td>Experiment with reducing amount of sugar and adding spices (cinnamon, nutmeg, etc\u2026)<\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\">Source: US Department of Agriculture. \u201cFood Groups.\u201d\u00a0<a class=\"link external\" href=\"http:\/\/www.choosemyplate.gov\/food-groups\/\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.choosemyplate.gov\/food-groups\/<\/a>.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div id=\"section_4\" class=\"mt-section\">\n<h2 id=\"Balance-450\">Balance<\/h2>\n<p>Balance the foods in your diet. Achieving balance in your diet entails not consuming one nutrient at the expense of another. For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption. Most foods that are good sources of iron are poor sources of calcium, so in order to get the necessary amounts of calcium and iron from your diet, a proper balance between food choices is critical. Another example is that while sodium is a vital nutrient, an overabundance of it can contribute to congestive heart failure and chronic kidney disease. Remember, everything must be consumed in the proper amounts.<\/p>\n<div id=\"zimmerman_1.0-ch02_s02_s01_fx01\" class=\"informalfigure small block\">\n<div style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3581\/275cc17cc2d173e64d4ad612ce584e01.jpg?revision=1\" alt=\"275cc17cc2d173e64d4ad612ce584e01.jpg\" width=\"500\" height=\"463\" \/><\/p>\n<p class=\"wp-caption-text\"><em>Figure 2.3.1: With careful planning, a balanced diet providing optimal nutrition can be achieved and maintained. \u00a9 Shutterstock<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"section_5\" class=\"mt-section\">\n<h2 id=\"Moderation-450\">Moderation<\/h2>\n<p id=\"zimmerman_1.0-ch02_s02_s01_s03_p01\">Eat in moderation. Moderation is crucial for optimal health and survival. Burgers, French fries, cake, and ice cream each night for dinner will lead to health complications. But as part of an otherwise healthful diet and consumed only on a weekly basis, this should not have too much of an impact on overall health. If this is done once per month, it will have even less of an impact upon overall health. It\u2019s important to remember that eating is, in part, about enjoyment and indulging with a spirit of moderation. This fits within a healthy diet.<\/p>\n<div id=\"zimmerman_1.0-ch02_s02_s01_s04\" class=\"section\">\n<div id=\"section_6\" class=\"mt-section\">\n<h2 id=\"Calorie_Control-450\">Calorie Control<\/h2>\n<p id=\"zimmerman_1.0-ch02_s02_s01_s04_p01\">Monitor food portions. For optimum weight maintenance, it is important to ensure that energy consumed from foods meets the energy expenditures required for body functions and activity. If not, the excess energy contributes to gradual, steady weight gain. In order to lose weight, you need to ensure that more calories are burned than consumed. Likewise, in order to gain weight, calories must be eaten in excess of what is expended daily. \u00a0So what exactly is a Calorie anyway? \u00a0Watch this YouTube Video called &#8220;<a class=\"link-https\" title=\"https:\/\/youtu.be\/VEQaH4LruUo\" href=\"https:\/\/youtu.be\/VEQaH4LruUo\" target=\"_blank\" rel=\"external nofollow noopener\">What is a calorie? &#8211; Emma Bryce<\/a>&#8220;<\/p>\n<div style=\"width: 505px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3582\/f525593ad29e54e854482ffd8488cba7.jpg?revision=1\" alt=\"f525593ad29e54e854482ffd8488cba7.jpg\" width=\"495\" height=\"438\" \/><\/p>\n<p class=\"wp-caption-text\"><em>Figure 2.3.2:\u00a0The number of calories consumed should always match the number of calories being expended by the body to maintain a healthy weight.\u00a9 Networkgraphics<\/em><\/p>\n<\/div>\n<p class=\"para\"><span style=\"color: #077fab;font-size: 1.15em;font-weight: 600\">Variety<\/span><\/p>\n<\/div>\n<\/div>\n<div id=\"section_7\" class=\"mt-section\">\n<p>Variety involves eating different foods from all the food groups. Eating a varied diet helps to ensure that you receive all the nutrients necessary for a healthy diet. One of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others. Trying new foods can also be a source of pleasure\u2014you never know what foods you might like until you try them.<\/p>\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<caption><em><strong>Table\u00a0<span id=\"MathJax-Element-5-Frame\" class=\"MathJax\" style=\"font-style: normal;font-weight: normal;line-height: normal;font-size: 14.4px;text-indent: 0px;text-align: left;letter-spacing: normal;float: none;direction: ltr;max-width: none;max-height: none;min-width: 0px;min-height: 0px;border: 0px;padding: 0px;margin: 0px\" role=\"presentation\"><span id=\"MathJax-Span-25\" class=\"math\"><span id=\"MathJax-Span-26\" class=\"mrow\"><span id=\"MathJax-Span-27\" class=\"texatom\"><span id=\"MathJax-Span-28\" class=\"mrow\"><span id=\"MathJax-Span-29\" class=\"mn\">2.3.<\/span><span id=\"MathJax-Span-30\" class=\"mn\">2<\/span><\/span><\/span><\/span><\/span><span class=\"MJX_Assistive_MathML\" role=\"presentation\">2.3.2<\/span><\/span><\/strong>: Food Choices for a Healthful Diet<\/em><\/caption>\n<thead>\n<tr>\n<th><strong>Grain<\/strong><\/th>\n<th><strong>Vegetable<\/strong><\/th>\n<th><strong>Fruit<\/strong><\/th>\n<th><strong>Dairy<\/strong><\/th>\n<th><strong>Protein<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Whole-grain products, brown rice, quinoa, barley, buckwheat, millet, wild rice, oats, rye berries, sorghum, bulgur, kasha, farrow, wheat berries, corn, amaranth, spelt, Teff<\/td>\n<td><strong class=\"emphasis bold\">Dark green:<\/strong>\u00a0broccoli, collards, kale, romaine lettuce, spinach, turnip greens, watercress<\/td>\n<td>apples, apricots, bananas<\/td>\n<td>all fluid milk (fat free, low-fat, reduced-fat, whole milk, lactose-free), fortified soy milk, yogurt<\/td>\n<td><strong class=\"emphasis bold\">Meats:<\/strong>\u00a0beef, ham, lamb, pork, veal<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Red and orange:<\/strong>\u00a0Acorn squash, butternut squash, carrots, pumpkin, red peppers, sweet potatoes<\/td>\n<td><strong class=\"emphasis bold\">Berries:<\/strong>\u00a0strawberries, blueberries, raspberries, cherries, grapefruit, kiwi fruit, lemons, limes, mangoes<\/td>\n<td><strong class=\"emphasis bold\">Hard natural cheeses:<\/strong>cheddar, mozzarella, Swiss, parmesan<\/td>\n<td><strong class=\"emphasis bold\">Poultry:<\/strong>\u00a0chicken, goose, turkey, duck<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Beans and peas:<\/strong>\u00a0Black beans, black-eyed peas, chickpeas, kidney beans, lentils, navy beans, pinto beans, soybeans, split peas, white beans<\/td>\n<td><strong class=\"emphasis bold\">Melons:<\/strong>\u00a0cantaloupe, honey dew, watermelon<\/td>\n<td><strong class=\"emphasis bold\">Soft cheeses:<\/strong>\u00a0ricotta, cottage<\/td>\n<td><strong class=\"emphasis bold\">Eggs<\/strong><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Starchy:<\/strong>\u00a0Cassava, green bananas, green peas, green lima beans, plantains, potatoes, taro, water chestnuts<\/td>\n<td><strong class=\"emphasis bold\">Other fruits:<\/strong>\u00a0nectarines, oranges, peaches, pears, papaya, pineapple, plums, prunes<\/td>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Beans and peas:<\/strong>\u00a0(see vegetable column)<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Other vegetables:<\/strong>Asparagus, avocado, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, eggplant, green beans, green peppers, mushrooms, okra, onions, parsnips<\/td>\n<td><\/td>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Nuts and seeds:<\/strong>almonds, cashews, hazelnuts, peanuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Seafood:<\/strong>\u00a0catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, porgy, salmon, sea bass, snapper, swordfish, trout, tuna<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><strong class=\"emphasis bold\">Shellfish:<\/strong>\u00a0scallops, muscles, crab, lobster<\/td>\n<\/tr>\n<tr>\n<td colspan=\"5\">Source: Adapted from\u00a0<a class=\"link external\" href=\"http:\/\/www.choosemyplate.gov\/food-groups\/protein-foods.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.choosemyplate.gov\/food-groups\/protein-foods.html<\/a>.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div style=\"width: 560px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3583\/2e3ce501948c63488fb78d03c66fb875.jpg?revision=1&amp;size=bestfit&amp;width=514&amp;height=343\" alt=\"2e3ce501948c63488fb78d03c66fb875.jpg\" width=\"550\" height=\"367\" \/><\/p>\n<p class=\"wp-caption-text\"><strong><em>Figure\u00a02.3.3<\/em>:<\/strong>\u00a0<em>Scientific evidence confirms that a diet full of fresh whole foods reduces the risks for developing chronic disease and helps maintain a healthy weight. \u00a9 Dreamstime<\/em><\/p>\n<\/div>\n<div id=\"note\">\n<div class=\"textbox\">\n<h3 class=\"boxtitle\">VIDEO LINK<\/h3>\n<p id=\"zimmerman_1.0-ch02_s02_s01_s05_p03\" class=\"para\">Different Types of Grains: In this video, a registered dietitian discusses the benefits of eating whole grains.\u00a0<a class=\"link external\" href=\"http:\/\/www.ehow.com\/video_4983984_different-types-grains.html\" target=\"_blank\" rel=\"external nofollow noopener\">http:\/\/www.ehow.com\/video_4983984_different-types-grains.html<\/a><\/p>\n<\/div>\n<\/div>\n<p id=\"zimmerman_1.0-ch02_s02_s01_s05_p04\">Developing a healthful diet can be rewarding, but be mindful that all of the principles presented must be followed to derive maximal health benefits. For instance, introducing variety in your diet can still result in the consumption of too many high-calorie, nutrient-poor foods and inadequate nutrient intake if you do not also employ moderation and calorie control. Using all of these principles together will afford you lasting health benefits.<\/p>\n<div style=\"width: 376px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"internal\" src=\"https:\/\/med.libretexts.org\/@api\/deki\/files\/3584\/6ca0cfdb947bb4eddd990ebc71e1344a.jpg?revision=1&amp;size=bestfit&amp;width=267&amp;height=402\" alt=\"6ca0cfdb947bb4eddd990ebc71e1344a.jpg\" width=\"366\" height=\"550\" \/><\/p>\n<p class=\"wp-caption-text\"><em>Figure 2.3.4:\u00a0Widening your food palate will increase your intake of vital nutrients. \u00a9 Dreamstime<\/em><\/p>\n<\/div>\n<div class=\"textbox key-takeaways\">\n<h3>Key Takeaways<\/h3>\n<div id=\"section_8\" class=\"mt-section\">\n<ul id=\"zimmerman_1.0-ch02_s02_s01_s05_l01\" class=\"itemizedlist\">\n<li>A healthful diet is adequate in providing proper amounts of nutrient-dense foods, is balanced in relation to food types so that one nutrient is not consumed at the expense of another, practices calorie control by supplying food energy to match energy output, is moderate in unwanted constituents, and draws from a variety of nutritious foods.<\/li>\n<li>Nutrient-dense foods contribute to daily nutritional requirements while limiting caloric intake, thus allowing people to either lose weight safely or to maintain a healthy weight.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"zimmerman_1.0-ch12_s04_s05_n03\" class=\"exercises\">\n<h3 id=\"section_17\" class=\"mt-section\">Discussion Starters<\/h3>\n<ol id=\"zimmerman_1.0-ch02_s02_s01_s05_l02\" class=\"orderedlist\">\n<li>Discuss the principles of a healthy diet. How can you employ these principles in your diet, if you are not already?<\/li>\n<li>Review the list of grains in Table 2.3. Pick one that you have not tried before. Make a dish using this grain. Discuss with your classmates your experience eating this new food.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<footer class=\"mt-content-footer\"><\/footer>\n<\/section>\n<footer class=\"elm-content-footer\"><\/footer>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-57\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>What Constitutes a Healthy Diet?. <strong>Authored by<\/strong>: Medical LibreTexts Contributors. <strong>Provided by<\/strong>: LibreTexts. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/med.libretexts.org\/Courses\/Sacramento_City_College\/SCC%3A_Nutri_300_(Coppola)\/Chapters\/02%3A_Achieving_a_Healthy_Diet\/2.03%3A_What_constitutes_a_healthy_diet%3F\">https:\/\/med.libretexts.org\/Courses\/Sacramento_City_College\/SCC%3A_Nutri_300_(Coppola)\/Chapters\/02%3A_Achieving_a_Healthy_Diet\/2.03%3A_What_constitutes_a_healthy_diet%3F<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":44985,"menu_order":8,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"What Constitutes a Healthy Diet?\",\"author\":\"Medical LibreTexts Contributors\",\"organization\":\"LibreTexts\",\"url\":\"https:\/\/med.libretexts.org\/Courses\/Sacramento_City_College\/SCC%3A_Nutri_300_(Coppola)\/Chapters\/02%3A_Achieving_a_Healthy_Diet\/2.03%3A_What_constitutes_a_healthy_diet%3F\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-57","chapter","type-chapter","status-publish","hentry"],"part":20,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/57","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/users\/44985"}],"version-history":[{"count":4,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/57\/revisions"}],"predecessor-version":[{"id":567,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/57\/revisions\/567"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/parts\/20"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapters\/57\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/media?parent=57"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/pressbooks\/v2\/chapter-type?post=57"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/contributor?post=57"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/sunyltnutrition\/wp-json\/wp\/v2\/license?post=57"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}