1. Designing a Healthful Diet and In Depth

2. A Healthful Diet
A healthful diet is
Adequate
Moderate
Balanced
Varied

3. A Healthful Diet Is Adequate
An adequate diet provides enough energy, nutrients, fiber, vitamins, and minerals to support a person’s health
A diet adequate in many nutrients can still be inadequate in a few nutrients

4. A Healthful Diet Is Moderate
Another key to a healthful diet is moderation
A healthful diet contains the right amounts of foods for maintaining proper weight

5. A Healthful Diet Is Balanced
A balanced diet contains the right combinations of foods to provide the proper balance of nutrients

6. A Healthful Diet Is Varied
Variety: eating many different types of foods each day
A healthful diet is not based on only one or a few types of foods

7. Designing a Healthful Diet
The tools for designing a healthful diet may include
Food labels
Dietary Guidelines for Americans
MyPyramid—the Food Guide Pyramid
Eating plans

8. Food Labels The FDA requires food labels on most products
These labels must include
A statement of identity
Net contents of the package
Ingredient list
Manufacturer’s name and address
Nutrition information (Nutrition Facts Panel)
PLAY
Reading Labels

9. Food Labels
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10. ABC News Nutrition Video
Crackdown on Food Labels: Many Not as Healthy as Claimed?

11. Nutrition Facts Panel
The Nutrition Facts Panel contains the nutrition information required by the FDA
This information can be used in planning a healthful diet
Figure 2.2

12. Nutrition Facts Panel 1. Serving size and servings per container
Serving sizes can be used to plan appropriate amounts of food
Standardized serving sizes allow for comparisons among similar products
Figure 2.2

13. Nutrition Facts Panel
2. Calories per serving and calories from fat per
serving
This information can be used to determine if a product is relatively high in fat
Figure 2.2

14. Nutrition Facts Panel 3. List of nutrients
Fat (total, saturated, and trans)
Cholesterol
Sodium
Carbohydrates
Protein
Some vitamins and minerals

15. Nutrition Facts Panel
Figure 2.2

16. Nutrition Facts Panel 4. Percent Daily Value (%DV)
Describes how much a serving of food contributes to your total intake of a nutrient
Based on a diet of 2,000 calories per day
Can be used to determine if a product is low or high in a particular nutrient

17. Nutrition Facts Panel 4. Percent Daily Value (%DV) is based on
Reference Daily Intakes (RDIs) for foods with a Recommended Dietary Allowance (RDA) value
Daily Reference Values (DRVs) for foods without an RDA value

18. Nutrition Facts Panel
Figure 2.2

19. Nutrition Facts Panel 5. Footnote
Contains general dietary advice for all people
Must be present on all food labels
Also compares a 2,000-calorie diet with a 2,500-calorie diet

20. Nutrition Facts Panel
Figure 2.2

21. ABC News Nutrition Video
Miscounting Calories: Surprising New Diet Food Report

22. Nutrient Claims
The FDA has approved several claims related to health and disease
A nutrient must be related to a disease or health condition for which people are at risk

23. Dietary Guidelines for Americans
General advice for nutrition and health from the
U.S. Department of Health and Social Services
U.S. Department of Agriculture
Revised every 5 years (most recently in 2005)
Emphasize good food choices and physical activity

24. Dietary Guidelines for Americans
Maintain body weight in a healthy range
Engage in regular physical activity
Eat a wide variety of fruits and vegetables
Choose high-fiber and whole-grain foods
Limit total, saturated, and trans fats
Limit sodium intake
Moderate alcohol consumption

25. Dietary Guidelines for Americans

26. MyPyramid
MyPyramid (also called the USDA Food Guide Pyramid) can be used to plan a healthful diet
Graphic representation of the types and relative quantities of foods for good nutrition
Developed in 2005 by
U.S. Department of Health and Social Services
U.S. Department of Agriculture
Will continue to change as more is learned about nutrition

27. MyPyramid MyPyramid emphasizes Physical activity Moderation
Personalization
Proportionality
Variety
Gradual improvement

28. MyPyramid
Figure 2.5

29. MyPyramid
Figure 2.6

30. MyPyramid MyPyramid food guidance system aims to
Increase the intake of vitamins, minerals, dietary fiber, and other essential nutrients
Lower the intake of fats and cholesterol and increase the intake of fruits, vegetables, and whole grains
Balance energy intake with energy expenditure to maintain a healthful body weight

31. Food Guide Pyramids Alternate food guide pyramids include
Canada’s Food Guide to Healthy Eating
Vegetarian Diet Pyramid
Mediterranean Diet Pyramid
Latin American Diet Pyramid
Asian Diet Pyramid
Children and Older Adult Pyramid

32. Latin American Diet Pyramid
Figure 2.10 a

33. Asian Diet Pyramid
Figure 2.10 b

34. Mediterranean Diet Pyramid
Figure 2.12

35. ABC News Nutrition Video
The Blue Zones: Sardinian Diet

36. MyPyramid
There is no standardized definition for a serving size of any food
Serving sizes listed in MyPyramid are often smaller than serving sizes on nutrition labels and smaller than the quantities Americans typically eat

37. MyPyramid
MyPyramid does not clearly define low-fat and low-calorie food choices
When making choices in each food group, nutrient-dense foods are the best choice
Nutrient density: the relative amount of nutrients per calorie of food

38. Eating Out on a Healthful Diet
Eating in restaurants often involves
High-fat foods
Large portion sizes
A restaurant meal can be equivalent to the recommended fat or calorie intake for an entire day!

39. Eating Out on a Healthful Diet
Tips for restaurant meals
Avoid breaded or fried foods
Order salad (with dressing on the side) instead of soup
Ask for steamed vegetables
Substitute vegetables for potatoes or rice
Avoid cream sauces or cheese sauces
Order small portions (such as appetizers)

40. In Depth: Phytochemicals
What are phytochemicals?
Compounds in foods found in plants that are thought
to be beneficial to health
Not considered nutrients (substances necessary to
sustain life)

41. In Depth: Phytochemicals
What are phytochemicals? (continued)
No daily recommended intakes have been established
Links have been shown to reduced risk for
cardiovascular disease, cancer, diabetes, Alzheimer’s, cataracts, and age-related decline

42. In Depth: Phytochemicals