Diet Planning: What's Missing From Your Plate?

When planning a diet, it's important to consider the six basic principles of adequacy, balance, calorie control, density, moderation and variety. However, it's also worth noting that there are some limitations to diet planning. For example, the precise variation in nutrient requirements is often unknown and has been approximated from the variation in related physiological parameters. Diet planning should also take into account the individual's lifestyle, such as whether they are an athlete or vegetarian, and any therapeutic needs.

Foods high in fat, sugar or salt

Diet planning focuses on achieving a balance of nutrients. Foods high in fat, sugar or salt are not included in a balanced diet as they are not needed and can be detrimental to health.

A healthy diet includes plenty of fruit, vegetables and wholegrain or higher-fibre starchy carbohydrates such as wholewheat pasta, brown rice and whole oats. Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. Nuts are high in fibre, and unsalted nuts make a good snack. However, they do still contain high levels of fat, so it is important to eat them in moderation. Some fat in the diet is essential, but on average, people in the UK eat too much saturated fat. It is recommended to get most of your fat from unsaturated oils and spreads, as swapping to unsaturated fats can help lower cholesterol.

If you do choose to include foods high in fat, sugar or salt in your diet, it is important to consume them infrequently and in small amounts. Alcohol is an example of a food or drink that is high in calories and can lead to unwanted weight gain if consumed too often. Using a smaller plate can help you to eat smaller portions.

Fruit juices

However, it is important to note that juice diets are not sustainable and can eliminate certain nutrients, such as dietary fibre and other beneficial nutrients found in or just under the skin and in the seeds. Therefore, while fruit juices can be a healthy addition to a balanced diet, they should not be the only source of nutrients.

When planning a diet, it is important to consider the individual's nutrient goals and ensure that the diet includes a variety of foods containing sufficient amounts of each class of nutrients. An adequate diet provides the body with energy and nutrients for optimal growth, maintenance and repair of tissue, cells and organs. Water, carbohydrates, fats, proteins, vitamins and some minerals are essential for the performance of essential functions and activities, and these nutrients must be replaced through diet to keep the body working efficiently.

Therefore, while fruit juices can be a part of a healthy diet, they should not be the only component. A balanced diet includes a variety of foods from different nutrient classes, and it is important to consider the individual's specific needs and goals when planning a diet.

Whole wheat flour for those with gluten intolerance

Diet planning is a complex process that involves taking into account an individual's nutrient goals and requirements. The goal is to achieve a low probability of inadequacy while not exceeding the Tolerable Upper Intake Level (UL) for each nutrient.

Whole wheat flour is not suitable for those with gluten intolerance or celiac disease. Gluten is a protein found in wheat, barley, rye, and triticale, and it can be difficult for some people to digest. Celiac disease is an autoimmune form of gluten intolerance that affects an estimated 1-2% of the population. Those with celiac disease must follow a gluten-free diet for life.

In addition to those with celiac disease, there are individuals who may be allergic to wheat or have non-celiac gluten sensitivity. Research suggests that the prevalence of non-celiac gluten sensitivity may be overestimated, with new studies indicating that it may not be as widespread as once thought.

For those with gluten intolerance or celiac disease, it is important to avoid whole wheat flour and other gluten-containing grains, such as rye and barley. While organic grains may have lower gluten levels than processed grains, they are not a suitable alternative for those with gluten intolerance.

It is worth noting that diet planning for individuals with special dietary needs, such as gluten intolerance, may require additional considerations and guidance. Diet planners should be aware of the limitations of current knowledge and the potential for individual variation in nutrient requirements.

Dairy for those who are intolerant

Dairy intolerance, or lactose intolerance, is a common condition that affects many people. It is caused by the body's inability to properly digest lactose, a sugar found in milk and other dairy products. For those who are dairy intolerant, it is important to be aware of the symptoms and how to manage them through diet.

Lactose intolerance can cause a range of unpleasant symptoms, including gastrointestinal problems such as bloating, cramps, diarrhoea, and gas. These symptoms typically occur within a few hours of consuming dairy products. The severity of symptoms can vary from person to person, and some people may be more sensitive to certain types of dairy than others.

Managing dairy intolerance often involves making adjustments to your diet. One approach is to adopt a lactose-free or low-lactose diet, which involves eliminating or restricting lactose-containing foods. This may include avoiding milk, yoghurt, ice cream, and other dairy products, as well as being cautious of hidden sources of lactose in processed foods, baked goods, and candies.

However, it is important to note that not all dairy products need to be avoided. Some people with lactose intolerance can tolerate small servings of dairy, especially when consumed with other foods. Low-fat milk products, such as skim milk, may be better tolerated than whole-milk products. Additionally, certain types of cheese, such as hard cheeses like Parmesan, Swiss, and Cheddar, contain lower amounts of lactose and may be easier to digest.

There are also alternative sources of calcium and vitamins that are typically found in dairy products. Oily fish like sardines, salmon, and tuna are rich in calcium and vitamin D. Broccoli, spinach, and tofu are also excellent sources of calcium and other essential vitamins. By incorporating these foods into your diet, you can ensure you are still meeting your nutritional needs while avoiding dairy.

Foods that are not in season

When planning a diet, it's important to consider the seasonality of foods. Eating foods that are not in season can have some disadvantages. Firstly, out-of-season produce is often grown in other parts of the world and has to travel long distances to reach your local store. This can impact the quality and flavour of the food. In-season, locally grown produce is typically fresher and tastier, as it has been harvested recently and hasn't had to ripen in transit.

Another disadvantage of eating foods that are not in season is the potential impact on nutrient content. Studies have shown that nutrients in foods can break down over time, so the longer the time between harvest and consumption, the fewer nutrients may be present in the food. In contrast, in-season produce is likely to have been allowed to ripen fully on the plant, absorbing more nutrients and reaching the peak of its flavour.

However, it's important to note that not all out-of-season foods are equal. Some may be grown under managed conditions, which can impact their nutritional content and flavour. Additionally, the specific disadvantages of eating out-of-season foods may vary depending on the type of food and the region in which it is grown.

For example, in the Northern Hemisphere, apples, blackberries, cranberries, figs, pears, and plums are typically in season from October onwards. Fruits such as clementines and passion fruit come into season in November, while pomegranates are in season in December. In the new year, lemons and oranges come into season, lasting through to March when spring arrives.

By planning your diet around foods that are in season, you can maximise the nutritional value and flavour of your meals while also supporting local producers and reducing the environmental impact of food transportation.

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