1. Tools for Healthy Eating
Welcome to
Week 1 Day 1c
Chapter 2
Tools for Healthy Eating
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2. 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.
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3. 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
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4. 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
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5. Dietary Recommendations and Implementation Tools
Figure 2.1
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6. 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?
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7. 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?
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8. 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
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9. 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)
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10. 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
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11. 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
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12. Figure 2.2
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13. 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
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14. Table 2.1
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15. 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?
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16. 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
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17. Table 2.2
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18. DRI Determination
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19. 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
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20. 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
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21. 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
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22. 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
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23. MyPlate
Figure 2.4
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24. Nutrient-Dense Food Choices
Figure 2.6
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25. 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
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26. Mix Up Your Choices within Each Food Group
Figure 2.7
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27. NutriTool: Build-A-Meal
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28. NutriTool: Build-A-Salad
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29. Table 2.3
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30. Table 2.4
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31. What's a Serving? Eat with Your Hands!
Figure 2.8
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32. Practical Nutrition Tips Video: Portion Size
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33. 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?
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34. How Solid Fats and Added Sugars Fit into a Healthy Diet
Figure 2.9
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35. Table 2.5
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36. A Healthy Daily Food Plan
Figure 2.10
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37. 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
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38. 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
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39. 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
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40. 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
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41. Reading Labels
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42. Practical Nutrition Tips Video: Food Label Nutrition Tip
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43. 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
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44. Out with the Old and in with the New
Figure 2.11a
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45. Figure 2.11b
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46. Understanding the Nutrition Facts Panel
Figure 2.12
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47. 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
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48. Using the Nutrition Facts Panel to Comparison Shop
Figure 2.13
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49. 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
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50. Practical Nutrition Tips Video: Understanding Food Claims
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51. Soup's On!
Figure 2.14
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52. Table 2.6
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53. Table 2.7-1
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54. Table 2.7-2
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55. Table 2.7-3
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56. A Structure/Function Label Claim
Figure 2.15
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57. 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?
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58. Table 2.8-1
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59. Table 2.8-2
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60. 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
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61. 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
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62. 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)
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