Tools for Healthy Eating Welcome to Week 1 Day 1c Chapter 2 Tools for Healthy Eating © 2015 Pearson Education, Inc.

Objectives for Chapter 2 Describe the three key principles of a healthy diet and the tools you can use to help guide you. Explain what the DRIs are and the differences between the EAR, AI, RDA, UL, and AMDR. Describe the principles in the Dietary Guidelines for Americans, 2010. Explain the concept of MyPlate and name the five food groups and the typical foods represented in each group. Identify the required components of a food label and how to use it. Explain the role of functional foods in the diet. © 2015 Pearson Education, Inc.

What Is Healthy Eating and What Tools Can Help? Key principles of healthy eating: Balance Variety Moderation Undernutrition: state of inadequate nutrition Overnutrition: excess nutrients and/or calories in diet 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.

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.

Dietary Recommendations and Implementation Tools Figure 2.1 © 2015 Pearson Education, Inc.

Miscounting Calories: Surprising New Diet Food Report Discussion Questions What is the misconception about the number of calories reported on the labels of some popular diet foods? Why is more than one sample of a particular food tested to determine the correct calorie count? Why does the FDA allow such a wide range of labeling of calories on prepared foods? © 2015 Pearson Education, Inc.

Menu Calorie Counts: How Accurate Are They? Discussion Questions Is the new federal law, which requires posting calorie counts for foods, beneficial or detrimental for restaurant goers? In what ways is the calorie count advertised misleading for customers? Caloric needs are based on several factors. Does the average person have the knowledge to accurately assess caloric intake needs? What more can be done to educate the public regarding caloric needs? What practical methods can the consumer employ to decrease calorie intake at restaurants? © 2015 Pearson Education, Inc.

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.

DRIs Encompass Several Reference Values Estimated Average Requirement (EAR) Average amount of a nutrient known to meet the needs of 50 percent of individuals of same age and gender Starting point for determining the other values Recommended Dietary Allowance (RDA) Based on the EAR, but set higher Average amount of a nutrient that meets the needs of nearly all individuals (97 to 98 percent) © 2015 Pearson Education, Inc.

DRIs Encompass Several Reference Values Adequate Intake (AI) Used if scientific data to determine EAR and RDA are insufficient Next best estimate of amount of nutrient needed to maintain good health Tolerable Upper Intake Level (UL) Highest amount of nutrient that is unlikely to cause harm if consumed daily Consuming amount higher than the UL daily may cause toxicity © 2015 Pearson Education, Inc.

DRIs Encompass Several Reference Values Acceptable Macronutrient Distribution Range (AMDR) Recommended range of intake for energy-containing nutrients Carbohydrates: 45 to 65 percent of daily caloric intake Fat: 20 to 35 percent of daily caloric intake Proteins: 10 to 35 percent of daily caloric intake © 2015 Pearson Education, Inc.

Figure 2.2 © 2015 Pearson Education, Inc.

DRIs Encompass Several Reference Values Estimated Energy Requirement (EER) Amount of daily energy needed to maintain healthy body weight and meet energy needs Different approach than RDAs or AIs Takes into account age, gender, height, weight, and activity level © 2015 Pearson Education, Inc.

Table 2.1 © 2015 Pearson Education, Inc.

Calorie Count: Eat by the Numbers Discussion Questions How does a restaurant providing the calorie count of food items help you, as a consumer, make better choices about the food you eat? What are some of the most high-calorie foods available today at popular restaurants and dining chains? Do you think the government is going too far by requiring restaurants to provide the calorie counts of their food and proposing taxes on sugar and other restrictions on fast-food restaurants? © 2015 Pearson Education, Inc.

How to Use the DRIs To plan a quality diet and make healthy food choices Goal: Meet the RDA or AI of all nutrients Not exceed the UL Consume the energy-yielding nutrients within the ranges of the AMDR © 2015 Pearson Education, Inc.

Table 2.2 © 2015 Pearson Education, Inc.

DRI Determination © 2015 Pearson Education, Inc.

What Are the Dietary Guidelines for Americans? Dietary Guidelines, 2010 are the most recent nutrition and physical activity recommendations Set by the USDA and Department of Health and Human Services Updated every five years Allow healthy individuals over the age of 2 to maintain good health and prevent chronic disease © 2015 Pearson Education, Inc.

Dietary Guidelines for Americans at a Glance Two overarching concepts: Maintain calorie balance over time to achieve and sustain healthy weight Consume more nutrient-rich foods and beverages Key recommendations: Balance calories to manage weight Improved eating habits, increased physical activity Reduce some food components Limit sodium, saturated fat, dietary cholesterol, trans fat, sugars, refined grains, alcohol © 2015 Pearson Education, Inc.

Dietary Guidelines for Americans at a Glance Increase some foods and nutrients More fruits and 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 Select eating pattern that meets nutrient needs over time Follow food safety recommendations when preparing and eating foods to avoid foodborne illness © 2015 Pearson Education, Inc.

What Are MyPlate and ChooseMyPlate.gov? MyPlate is the most recent food guidance system for Americans, released by the USDA in 2010 Food guidance systems: visual diagrams providing variety of food recommendations to help create a well-balanced diet Part of Web-based initiative, ChooseMyPlate.gov Shows variety of food groups Promotes proportionality, moderation, variety, and personalization of diet © 2015 Pearson Education, Inc.

MyPlate Figure 2.4 © 2015 Pearson Education, Inc.

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

How to Use MyPlate and ChooseMyPlate.gov ChooseMyPlate.gov gives you the number of servings to eat from each food group based on daily calorie needs Calorie needs are based on age, gender, and activity level © 2015 Pearson Education, Inc.

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

NutriTool: Build-A-Meal © 2015 Pearson Education, Inc.

NutriTool: Build-A-Salad © 2015 Pearson Education, Inc.

Table 2.3 © 2015 Pearson Education, Inc.

Table 2.4 © 2015 Pearson Education, Inc.

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

Practical Nutrition Tips Video: Portion Size © 2015 Pearson Education, Inc.

Calorie Check: How Many Servings Are You Eating? Discussion Questions Discuss whether or not the government should regulate the sale of large serving sizes at restaurants (such as the size of sugary drinks). Discuss creative ways companies can educate consumers regarding appropriate serving sizes of their food products. In what ways should the FDA be involved in educating consumers about serving size? © 2015 Pearson Education, Inc.

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

Table 2.5 © 2015 Pearson Education, Inc.

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

Does the Time of Day You Eat Impact Your Health? Eating breakfast means more energy and fewer calories throughout the day Eating more during evenings and weekends can lead to overconsumption of calories Recommendations: Start your day with nutrient-rich breakfast Choose breakfast foods that are satisfying and improve appetite control throughout the day Control calorie intake on nights and weekends © 2015 Pearson Education, Inc.

A Few Words about the Exchange Lists Exchange Lists for Meal Planning were designed in 1950 to give people with diabetes a structured eating plan Useful tool to control calorie, carbohydrate, protein, and fat intakes Group foods together according to their carbohydrate, protein, and fat composition Provide specific portion sizes for each food Foods within each group can be "exchanged" with each other at meals and snacks © 2015 Pearson Education, Inc.

What Is a Food Label and Why Is It Important? The food label tells you what's in the package To help consumers make informed food choices Food and Drug Administration (FDA) mandates that every packaged food be labeled with: Name of the food Net weight Name and address of manufacturer or distributor List of ingredients in descending order by weight Nutrition information Uniform serving sizes © 2015 Pearson Education, Inc.

What Is a Food Label and Why Is It Important? How a serving of food fits into an overall daily diet Uniform definitions for descriptive labels terms such as "fat-free" and "light" Health claims that are accurate and science-based Presence of any of eight common allergens Foods exempt from nutrition labeling: Plain coffee/tea, spices, deli items, bakery foods, ready-to-eat foods prepared and sold in restaurants or produced by small businesses © 2015 Pearson Education, Inc.

Reading Labels © 2015 Pearson Education, Inc.

Practical Nutrition Tips Video: Food Label Nutrition Tip © 2015 Pearson Education, Inc.

What Is a Food Label and Why Is It Important? The food label can help you make healthy food choices Nutrition Facts panel: area on food label that provides 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.

Out with the Old and in with the New Figure 2.11a © 2015 Pearson Education, Inc.

Figure 2.11b © 2015 Pearson Education, Inc.

Understanding the Nutrition Facts Panel Figure 2.12 © 2015 Pearson Education, Inc.

What Is a Food Label and Why Is It Important? Daily Values (DVs): established reference levels of nutrients, based on 2,000-calorie diet, listed on the food label Given as percentages Based on older reference levels; not as current as DRIs © 2015 Pearson Education, Inc.

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

What Is a Food Label and Why Is It Important? Three types of label claims: Nutrient content claims: describe the level or amount of a nutrient in food product Health claims: describe a relationship between a food or dietary compound and a disease or health-related condition Structure/function claims: describe how a nutrient or dietary compound affects the structure or function of the human body © 2015 Pearson Education, Inc.

Practical Nutrition Tips Video: Understanding Food Claims © 2015 Pearson Education, Inc.

Soup's On! Figure 2.14 © 2015 Pearson Education, Inc.

Table 2.6 © 2015 Pearson Education, Inc.

Table 2.7-1 © 2015 Pearson Education, Inc.

Table 2.7-2 © 2015 Pearson Education, Inc.

Table 2.7-3 © 2015 Pearson Education, Inc.

A Structure/Function Label Claim Figure 2.15 © 2015 Pearson Education, Inc.

Crackdown on Food Labels: Many Not as "Healthy" as Claimed? Discussion Questions Why did the FDA recently crack down on food manufacturers about information on food labels? Why do you think food manufacturers include misleading information on food packaging? What can you do as a consumer to ensure that you are buying healthy packaged foods? © 2015 Pearson Education, Inc.

Table 2.8-1 © 2015 Pearson Education, Inc.

Table 2.8-2 © 2015 Pearson Education, Inc.

Functional Foods: What Role Do They Play in Your Diet? Functional foods: have a positive effect on health beyond providing basic nutrients Example: broccoli contains beta-carotene, a phytochemical that protects cells from damaging substances that increase risk of chronic diseases (heart disease, cancer) Zoochemicals: compounds in animal food products that benefit health Example: omega-3 fatty acids in fatty fish Manufacturers also fortify food products with phyto- or zoochemicals © 2015 Pearson Education, Inc.

Functional Foods: What Role Do They Play in Your Diet? Americans spend more than $15 billion each year on functional foods Benefits of functional foods: Economical way for health professionals to treat chronic disease Example: cholesterol-lowering oats and/or plant sterols may be preferable to drugs © 2015 Pearson Education, Inc.

Functional Foods: What Role Do They Play in Your Diet? Concerns with functional foods: Confusion over claims Excess consumption may cause problems How to use functional foods: Consume naturally occurring phytochemicals and zoochemicals Don't overconsume packaged functional foods Get advice from a registered dietitian (RD) © 2015 Pearson Education, Inc.