Ask most people what the word “diet” means and they describe short-term weight loss goals and countless food restrictions. However, the term “diet” simply refers to what we eat. A good diet promotes positive change and helps you incorporate sensible eating into your daily lifestyle. When designing a practical eating regimen, diet planners often recommend the ABCDMV method — the six basic principles of adequacy, balance, calorie control, density, moderation and variety. An adequate diet provides the human body with energy and nutrients for optimal growth, maintenance and repair of tissue, cells and organs. Water, carbohydrates, fats, proteins, vitamins and some minerals comprise the six nutrient classes relied upon for performance of essential functions and activities. These nutrients must be replaced through diet to keep the body working efficiently. An adequate diet includes foods containing proper amounts of these nutrients to prevent deficiencies, anemia, headaches, fatigue and general weakness.
NCBI Bookshelf. This report is one of a series of publications resulting from a comprehensive effort initiated by the Institute of Medicine’s Food and Nutrition Board in to expand the approach to the development of dietary reference standards. The focus of this report is to examine the appropriate use of each of the available types of Dietary Reference Intake DRI values in planning nutrient intakes of groups and individuals. This report should be of particular use to nutrition and public health researchers in their work, to dietitians and nutritionists responsible for the education of the next generation of practitioners, and to the government professionals involved in the development and implementation of national diet and health assessments, public education efforts, and food assistance programs. The report reviews the statistical underpinnings for the application of the various types of DRI values in planning, illustrates sample applications, and provides guidelines to help professionals determine when specific uses are appropriate or inappropriate. Planners need to have a good understanding of the DRIs, including how each requirement was derived, and whether the Tolerable Upper Intake Levels were based on all sources of nutrients or just fortificants and supplements. An understanding of basic statistics is also needed, especially for group planners. Planners must understand the concepts of risk and probability. The term Dietary Reference Intakes DRIs refers to a set of nutrient-based reference values, each of which has special uses. A previous report in this series IOM, a examined the use of DRIs in dietary assessment for individuals and groups. Dietary assessment, whether for an individual or a group, compares usual nutrient intakes with estimated nutrient requirements and examines the probability of inadequate or excessive intake. Dietary planning, on the other hand, aims for the consumption of diets that have acceptably low probabilities of inadequate or excessive nutrient intakes.
What are some things you should consider when planning your diet? Although diet experts use many procedures and techniques to develop diet plans, the principles below are common among all effective diets. You can even use these to evaluate different diets you read or hear about. Just try focusing on one or two of the principles to start with. Variety also ensures you get different amounts of nutrients from different types of foods. Similarly, broccoli is a super food, providing fiber, antioxidants, and Vitamin C. In fact, many weight loss plans have this as the fundamental principle. Likewise, many believe that if you take in more calories than your body burns, you will gain weight. Perhaps the most difficult thing for most people to do is to practice moderation. Try to limit the amount of unhealthy foods you consume, and those that have a high calorie content. For example, the amount of protein in 1 ounce of a lean meat like chicken is about 7 grams.