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Tools for Healthy Eating

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Presentation on theme: "Tools for Healthy Eating"— Presentation transcript:

1 Tools for Healthy Eating
Chapter 2 Tools for Healthy Eating © 2015 Pearson Education, Inc.

2 What Is Healthy Eating and What Tools Can Help?
Key principles of healthy eating: Balance—foods from all food groups Variety—different foods within food groups Moderation—plan intake; control portion size Undernutrition: state of inadequate nutrition Overnutrition: excess nutrients and/or calories Malnourished: long-term outcome of consuming a diet that doesn't meet nutrient needs Can result from both under- and overnutrition © 2015 Pearson Education, Inc.

3 What Is Healthy Eating and What Tools Can Help?
Tools to help avoid under- and overnutrition: Dietary Reference Intakes (DRIs) Nutrient recommendations Dietary Guidelines for Americans General dietary and lifestyle advice MyPlate Food recommendations based on DRIs Daily Values on food labels © 2015 Pearson Education, Inc.

4 What Are the Dietary Reference Intakes?
DRIs tell you how much of each nutrient you need to consume to: Maintain good health Prevent chronic diseases Avoid unhealthy excesses Issued by U.S. National Academy of Sciences' Institute of Medicine Updated periodically based on latest scientific research © 2015 Pearson Education, Inc.

5 Figure 2.2 © 2015 Pearson Education, Inc.

6 Acceptable Macronutrient Distribution Range (AMDR)
Total calories Recommended intake range for energy-containing nutrients Carbohydrate: 45-65% of daily calories Fat: 20-35% of daily calories Protein: 10-35% of daily calories Fat CHO Protein

7 What Are the Dietary Guidelines for Americans?
Science-based advice Ages 2 years and older Promote health and decreased risk of chronic disease through physical activity and nutrition Produced by USDA and DHHS Updated every 5 years The Dietary Guidelines continue to provide science-based advice for apparently healthy people ages 2 and above. This includes people who are at increased risk of chronic disease. They serve as a policy document for policy makers, nutrition educators, and health professionals, including clinical dietitians and nutritionists. The Dietary Guidelines are a joint effort between the US Departments of Agriculture and Health and Human Services, and they are reviewed and revised every 5 years as mandated by law. The process of establishing the DGA 2010 was administered by the Center for Nutrition Policy and Promotion in USDA, with assistance from HHS. [Optional text:  Children under 2 years of age are not included because their nutritional needs and eating patterns differ substantially from those of older children and adults.  In the future, a separate committee for reviewing nutrition and physical activity needs of children from birth to 2 years old would be beneficial because it could be made up of scientists and nutrition professionals who are experts in that very specialized topic area of infant development and infant feeding practices.]

8 Dietary Guidelines for Americans at a Glance (pages 36-37)
Key recommendations: Balance calories to manage weight Improved eating habits, increased physical activity Reduce some food components Sodium, saturated and trans fat, added sugars, refined grains, alcohol Increase some foods and nutrients Fruits, vegetables, whole grains, fat-free dairy, lean meats, seafood, oils instead of solid fats Choose foods with potassium, dietary fiber, calcium, vitamin D Build healthy eating patterns Meet nutrient needs over time Food safety © 2015 Pearson Education, Inc.

9 What Are MyPlate and
Food guidance system Shows variety of food groups Promotes proportionality, moderation, variety, and personalization of diet © 2015 Pearson Education, Inc.

10 Does your Diet Have Proportionality?
Page 39 Interactive How much from each food group should you eat? Based on your daily calorie needs Considers age, gender, activity

11 amount of nutrients per calorie in a food
Nutrient density: amount of nutrients per calorie in a food Energy density: amount of calories compared with the weight or volume of food Another rule to remember when considering the concepts of balance, variety, and moderation is that not all foods are created equally. Some foods are more nutrient dense than others. Some are more energy dense. Energy-dense foods are those that contain many calories in a small amount of food. Consider the 200 calories in two tablespoons of peanut butter. Then picture what 200 calories of popcorn would look like. After comparing the two, we see that peanut butter is more energy dense than the popcorn.

12 Nutrient-Dense Food Choices
Figure 2.6 © 2015 Pearson Education, Inc.

13 Which Is the Healthier Potato?
Figure 2.5

14 Mix Up Your Choices within Each Food Group
Figure 2.7 © 2015 Pearson Education, Inc.

15 Table 2.3 © 2015 Pearson Education, Inc.

16 Table 2.4 © 2015 Pearson Education, Inc.

17 What's a Serving? Eat with Your Hands!
Figure 2.8 © 2015 Pearson Education, Inc.

18 How Solid Fats and Added Sugars Fit into a Healthy Diet
Figure 2.9 © 2015 Pearson Education, Inc.

19 Table 2.5 © 2015 Pearson Education, Inc.

20 A Healthy Daily Food Plan
Figure 2.10 © 2015 Pearson Education, Inc.

21 What Is a Food Label and Why Is It Important?
Food labels help consumers make informed food choices Every packaged food must be labeled with: Name and net weight of the food Name and address of manufacturer or distributor List of ingredients in descending order by weight Nutrition information Uniform serving sizes How a serving of food fits into an overall daily diet Uniform definitions for terms such as "fat-free" and "light" Health claims that are accurate and science-based Presence of any of eight common allergens © 2015 Pearson Education, Inc.

22 What Is a Food Label and Why Is It Important?
Nutrition Facts panel: uniform listing of specific nutrients obtained in one serving Calories and calories from fat Total fat, saturated fat, and trans fat Cholesterol Total carbohydrate, dietary fiber, and sugars Protein Vitamin A, vitamin C, calcium, and iron © 2015 Pearson Education, Inc.

23 Nutrition Facts Panel (pg 51)
Figure 2.12 © 2015 Pearson Education, Inc.

24 Using the Nutrition Facts Panel to Comparison Shop
Figure 2.13 © 2015 Pearson Education, Inc.

25 Which is the Better Choice?

26 Table 2.6 © 2015 Pearson Education, Inc.

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