The 6 Diet Planning Principles are:
adequacy
balance
energy control (kcal consumed)
nutrient density
moderation
variety
I try to work on all of these, personally, but, we all fight energy control, and I'm not very good in the variety category either. Eating at school can present issues with each of these six, right? Which one is the most difficult to manage at school?
The assignment:
A) Discuss the difference between adequacy and balance in two ways:
(1) how would you explain to a 5 year old that only wants to eat dessert,
(2) to a person that typically falls for fad diets, only to fail time after time
B) This involves an evaluation of nutrient density. Read what I have below but see your book also!! I'll keep with the continuing saga of "carbs are bad, protein is good" that has caused many people difficulty. Is rice "bad" and chicken "good"?
It will work best if you write down the calculations below and work them along with me.
Rice, 1 serving is 1 cup steamed
242 kcal
0.5 g fat, provides 4.5 kcal of the 242 kcal total [make sure you can do these calcs!]
4 g protein, provides 16 kcal
How many kcal is from carbohydrate?
242 - (4.5+16) = 221.5
How many grams of carbohydrate would the 1 serving contain?
221.5 / 4 = 55.38 g of carbohydrate in the 1 cup serving
Chicken, 3 oz (yes...that is a TINY piece, about the size of a deck of cards)
140 kcal
5 g fat, providing 45 kcal
0 g carbohydrate, 0 kcal
How many kcal is from protein?
140-45 = 95 kcal from protein
95 kcal / 4 ~ 24 g of protein in the 3 oz serving
Let's compare them using mg instead of grams. This will match the textbook example and make them a bit easier to compare later, all while giving you practice with the metric system.
It's easiest to make a table, but a table isn't very blog friendly.
Rice: Chicken
fat 0.5 g = 500 mg fat 5 g = 5000 mg
CHO 55.38 g = 55380 mg 0 g cho = 0 mg
protein 4 g = 4000 mg 24 g protein = 24000 mg
242 kcal (no change here) 140 kcal
Compare the nutrient density for fat, carbohydrate, protein
Rice Nutrient density
fat 500 mg 500 mg /242 kcal = 2.07 mg/kcal
CHO 55380 mg 55380 mg / 242 kcal = 228.8 mg/kcal
protein 4000 mg 4000/ 242 kcal = 16.5 mg/kcal
Chicken Nutrient density
fat 5000 mg 5000 mg /140 kcal = 35.7 mg/kcal
CHO 0 0 mg / 140 kcal = 0 mg/kcal
protein 24000 mg 24000 mg/ 140 kcal = 171.4 mg/kcal
Feel free to check the math and make sure I don't have an error or typo.
Compare the two
Rice Chicken
fat 2.07 35.7
cho 228.8 0
protein 16.5 171.4
This means that in the volume of chicken consumed that would yield 1 kcal would give us 171.4 mg of protein. Thus, we can see that rice is carbohydrate-dense and chicken is protein-dense. It follows that rice is a low fat food, and chicken is low carbohydrate; we could have certainly determined that just by examining the kcal that each nutrient provided to the total kcal per serving.
What this means is that a person would have to eat far more rice to equal the amount of fat in chicken; a person would have to eat far more rice to equal the amount of protein in chicken; a person can't consume enough chicken to yield the carbohydrates available in rice.
Here's the problem portion:
Given a 3 oz serving of T-bone steak (174 kcal, 0.09 mg thiamin) and 1/2 cup of cooked broccoli (27 kcal, 0.05 mg thiamin),
Which of these two foods provides the most thiamin per kcal? Which provides the most thiamin per serving?
Remember, the more mg of thiamin per kcal = a greater nutrient density.
Post on the blog due Monday 1/15/18 at midnight.
A) Discuss the difference between adequacy and balance in two ways:
ReplyDelete(1) how would you explain to a 5 year old that only wants to eat dessert,
I’d talk to the 5 year old and explain that veggies, ice cream, chicken, and apples are all friends, but to have an adequate time you want to have play time with all of your friends, not just one. Only playing with ice cream would hurt veggies feelings and that would make you sad if veggies feelings were hurt. So you have to make sure you balance your play time with veggies, ice cream, chicken, and apples to make sure that your body stays nice and healthy.
(2) to a person that typically falls for fad diets, only to fail time after time
Adequacy and balance should go hand in hand. Keeping a balanced diet makes sure that you have adequacy. There is a healthy intake of nutrients that needs to be broken down and understood. Once you have an understanding of how to balance these nutrients you can then meet a diet that provides you with the proper energy and nutrients. You don’y want to just be eating chicken and rice everyday, you also need fruits, veggies, and other protein and while grain choices.
B) Given a 3 oz serving of T-bone steak (174 kcal, 0.09 mg thiamin) and 1/2 cup of cooked broccoli (27 kcal, 0.05 mg thiamin)
Which of these two foods provides the most thiamin per kcal? Which provides the most thiamin per serving?
Steak: .09mg/174kcal= .00052 mg thiamin/ kcal
Broccoli: .05mg/27kcal= .00185 mg thiamin/kcai
Broccoli has a greater nutrient density and has more thiamin per kcal, but the steak has a greater mg of thiamin per serving.
(1) how would you explain to a 5 year old that only wants to eat dessert,
ReplyDeleteWell since I have a 3 year old daughter this would be pretty simple to me even though she's pretty good at eating other things besides just junk food. I would explain to her that veggies, ice cream, and all fruits are all good people and you should always give adequate time to good people and they will always be there to play with toys and games with you. So you have to make sure no matter what you balance the time you give these people in order to grow up big and strong.
(2) to a person that typically falls for fad diets, only to fail time after time
I would sit down and explain that you having a balanced and adequate diet can help you to achieve a great goal of or maintaining a great state of health for a long time. You can't just eat one food daily you have to mix it up and allow yourself a variety of foods. A balanced diet contains a well adequate proportions of carbs, fats and proteins along with the daily allowances of the minerals and health substances
Given a 3 oz serving of T-bone steak (174 kcal, 0.09 mg thiamin) and 1/2 cup of cooked broccoli (27 kcal, 0.05 mg thiamin)
Which of these two foods provides the most thiamin per kcal? Which provides the most thiamin per serving?
Steak: .09mg/174kcal= .00052 mg thiamin/ kcal
Broccoli: .05mg/27kcal= .00185 mg thiamin/kcai
Broccoli has a greater nutrient density and has more thiamin per kcal, but the steak has a greater mg of thiamin per serving.
1)how would you explain to a 5 year old that only wants to eat dessert,
ReplyDelete*I’d tell the 5 year old that cake veggies,cake,and chicken are some of my best friends and I have to spend an equal amount of time with each of them because if I spend to much time with cake chicken and veggies would get jealous
(2) to a person that typically falls for fad diets, only to fail time after time
*I would talk to said person and explain that having a balanced and adequate diet will help with achieving a balanced diet because you can’t just eat the same meal every day you have mix it up so your body gets the nutrients it needs from other food groups.
B)
*Given a 3 oz serving of T-bone steak (174 kcal, 0.09 mg thiamin) and 1/2 cup of cooked broccoli (27 kcal, 0.05 mg thiamin)
Which of these two foods provides the most thiamin per kcal? Which provides the most thiamin per serving?
Steak: .09mg/174kcal= .00052 mg thiamin/ kcal
Broccoli: .05mg/27kcal= .00185 mg thiamin/kcai
Broccoli has a greater nutrient density and has more thiamin per kcal, but the steak has a greater mg of thiamin per serving.
This comment has been removed by the author.
ReplyDelete1. I would tell the 5 year old that eating too much dessert could make him really sick and that the only way to prevent it is to eat other food as well to keep healthy and strong.
ReplyDelete2. I would explain that the diet is only helping you lose water weight for a short period of time and that the best way to lose weight is just watching what you eat. I'd also mention that goals to lose weight should be long-term.
B. Steak: .09 mg / 174 kcal = .00052 mg thiamin/kcal
Broccoli: .05 mg / 27 kcal = .00185 mg thiamin/kcal
Broccoli is more nutrient dense than the steak and has more thiamin per kcal, but the steak has more mg of thiamin per serving.
1)
ReplyDeleteI tell my brother all the time that just eating desserts and junk food isn't gonna make you big and strong! You need to make sure you eating enough of you veggies and everything else, in order to get big and strong! then you can have dessert sometimes!
2)
I would explain to them that the diets they are choosing are not properly supplying the nutrients they need in order lose weight in a healthy way. I would explain the nutrition behind a diet and the role that nutrient dense foods play and how this will be a key factor in shedding pounds.
B)
Broccoli: .05 mg / 27 kcal = .00185 mg thiamin/kcal
Steak: .09 mg / 174 kcal = .00052 mg thiamin/kcal
Broccoli is more nutrient dense than the steak and has more thiamin per kcal, but the steak has more mg of thiamin per serving.
This comment has been removed by the author.
ReplyDelete(1) how would you explain to a 5 year old that only wants to eat dessert,
ReplyDeleteI would tell the 5 year old that sometimes you got to eat other things then just dessert because vegetables taste good too. Also that he/she will get fat if he/she only eats desserts.
(2) to a person that typically falls for fad diets, only to fail time after time
I would tell them that fad diets are bad for you because you aren’t getting a balanced diet if you have an adequate and balanced diet then you will get the right things from eating more of a variety of things so that would be more heathy for you.
B)
Given a 3 oz serving of T-bone steak (174 kcal, 0.09 mg thiamin) and 1/2 cup of cooked broccoli (27 kcal, 0.05 mg thiamin)
Which of these two foods provides the most thiamin per kcal? Which provides the most thiamin per serving?
Steak: .09 mg / 174 kcal = .00052 mg thiamin / kcal
Broccoli: .05 mg / 27 kcal = .00185 mg thiamin / kcal
Broccoli has a greater nutrient density and has more thiamin per kcal, but the steak has a greater mg of thiamin per serving.