Transcript Document

Chapter 2
Tools for Healthy
Eating
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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
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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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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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Figure 2.2
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Acceptable Macronutrient Distribution
Range (AMDR)
• Recommended intake range
for energy-containing nutrients
• Carbohydrate:
Total calories
Fat
CHO
– 45-65% of daily calories
• Fat:
– 20-35% of daily calories
• Protein:
– 10-35% of daily calories
Protein
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
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
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What Are MyPlate and ChooseMyPlate.gov?
– Food guidance system
– Shows variety of food groups
– Promotes proportionality, moderation, variety,
and personalization of diet
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Does your Diet Have Proportionality?
• Page 39 • www.ChooseMyPlate.gov
– Interactive
– How much from each food
group should you eat?
• Based on your daily calorie
needs
• Considers age, gender,
activity
• Nutrient density:
– amount of nutrients
per calorie in a food
• Energy density:
– amount of calories
compared with the
weight or volume of
food
Nutrient-Dense Food Choices
Figure 2.6
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Which Is the Healthier Potato?
Figure 2.5
Mix Up Your Choices within Each Food
Group
Figure 2.7
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Table 2.3
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Table 2.4
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What's a Serving? Eat with Your Hands!
Figure 2.8
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How Solid Fats and Added Sugars Fit into a
Healthy Diet
Figure 2.9
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Table 2.5
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A Healthy Daily Food Plan
Figure 2.10
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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
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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
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Nutrition Facts
Panel (pg 51)
Figure 2.12
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Using the Nutrition Facts Panel to
Comparison Shop
Figure 2.13
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Which is the Better Choice?
Table 2.6
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