chapter 2: tools for healthy eating - napa valley college 103/blake lectures/ch 2.pdf · chapter 2:...

Chapter 2 Lecture

Chapter 2:

Tools for Healthy

Eating

© 2017 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.

• 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.


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


What Is Healthy Eating and What Tools Can

Help?, Continued

• 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 and the

advice from the Dietary Guidelines

• Daily Values on the Nutrition Facts panel of

food labels


Dietary Recommendations and

Implementation Tools

Figure 2.1


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


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)


DRIs Encompass Several Reference Values,

Continued

• 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



Continued-1

• 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



Continued-2

• 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

© 2017 Pearson Education, Inc.Table 2.1

How Many Calories Do You Need Daily For

Males?

Table 2.1 How Many Calories Do You Need Daily?

The amount of calories you need daily is based upon

your age, gender, and activity level.*

Age Sedentary

Moderately

Active Active

16-18 2,400 2,800 3,200

19-20 2,600 2,800 3,000

21-25 2,400 2,800 3,000

26-30 2,400 2,600 3,000

31-35 2,400 2,600 3,000

36-40 2,400 2,600 2,800

41-45 2,200 2,600 2,800

46-50 2,200 2,400 2,800

Source: U.S. Department of Agriculture. 2015. Dietary Guidelines for Americans advisory committee.

*Note: These calorie levels are based on the Institute of Medicine’s Estimated Energy Requirements from the Dietary Reference Intakes:

Macronutrients Report, 2002.

Sedentary: Partaking in less than 30 minutes a day of moderate physical activity in addition to daily activities.

Moderately Active: Partaking in at least 30 minutes and up to 60 minutes a day of moderate physical activity in addition to daily activities.

Active: Partaking in 60 or more minutes a day of moderate physical activity in addition to daily activities.

© 2017 Pearson Education, Inc.Table 2.1

How Many Calories Do You Need Daily For

Females?

Table 2.1 How Many Calories Do You Need Daily?

The amount of calories you need daily is based upon

your age, gender, and activity level.*

Age Sedentary

Moderately

Active Active

16-18 1,800 2,000 2,400

19-20 2,000 2,200 2,400

21-25 2,000 2,200 2,400

26-30 1,800 2,000 2,400

31-35 1,800 2,000 2,200

36-40 1,800 2,000 2,200

41-45 1,800 2,000 2,200

46-50 1,800 2,000 2,200


*Note: These calorie levels are based on the Institute of Medicine’s Estimated Energy Requirements from the Dietary Reference Intakes:

Macronutrients Report, 2002.

Sedentary: Partaking in less than 30 minutes a day of moderate physical activity in addition to daily activities.

Moderately Active: Partaking in at least 30 minutes and up to 60 minutes a day of moderate physical activity in addition to daily activities.

Active: Partaking in 60 or more minutes a day of moderate physical activity in addition to daily activities.


DRIs

Dietary Reference Intakes (DRIs) are specific

reference values for each nutrient issued by

the United States National Academy of

Sciences, Institute of Medicine. They identify

the amounts of each nutrient that one needs

to consume to maintain good health.

DRIs FOR MOST NUTRIENTS

EAR The Estimated Average Requirement

(EAR) is the average daily intake level

estimated to meet the needs of half the

people in a certain group. Scientists use

it to calculate the RDA.

RDA The Recommended Dietary

Allowance (RDA) is the average daily intake

level estimated to meet the needs of nearly

all people in a certain group. Aim for this

amount!

AI The Adequate Intake (AI) is the average

daily intake level assumed to be adequate. It

is used when an EAR cannot be determined.

Aim for this amount if there is no RDA!

UL The Tolerable Upper Intake Level (UL) is

the highest average daily intake level likely to

pose no health risks. Do not exceed this

amount on a daily basis!

Figure 2.2


How to Use the DRIs

• To plan a quality diet and make healthy food

choices

• Goal:

• Meet the RDA or AI for all nutrients

• Do not exceed the UL

• Consume the energy-yielding nutrients within the

ranges of the AMDR


Table 2.2

The Do’s and Don’ts of the DRIs

Table 2.2 The Do’s and Don’ts of the DRIs

The Reference Values

and Their Meaning When Planning Your Diet

Estimated Average Requirement (EAR) Don’t use this amount.

Recommended Dietary Allowance (RDA) Do aim for this amount!

Adequate Intake (AI) Do aim for this amount if an RDA isn’t available.

Tolerable Upper Intake Level (UL) Don’t exceed this amount on a daily basis.

Acceptable Macronutrient Distribution

Ranges (AMDR)

Do follow these guidelines regarding the

percentage of carbohydrates, protein, and fat in

your diet.

Source: Institute of Medicine of the National Academies, “The Do’s and Don’ts of the DRIs” from

Dietary Reference Intakes: Applications in Dietary Planning. Reprinted with permission from the National

Academies Press. Copyright © 2003, National Academy of Sciences.


DRI Determination


What Are the Dietary Guidelines for

Americans?

• The Dietary Guidelines for Americans reflect the

most current 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


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, trans fat, sugars,

refined grains, alcohol


Dietary Guidelines for Americans at a

Glance, Continued

• 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, fiber, calcium,

vitamin D

• Build healthy eating patterns

• Select eating pattern that meets nutrient needs over

time

• Account for all foods and beverages consumed and

assess how they fit within a healthy eating pattern

• Follow food safety recommendations when

preparing and eating foods to avoid foodborne

illness


What Are MyPlate and ChooseMyPlate.gov?

• MyPlate is the most recent food guidance system

for Americans, released by the USDA in 2011

• Food guidance systems: visual diagrams

providing variety of food recommendations to

help create a well-balanced diet

• Many countries create these based on their food

supply, cultural food preferences, and the nutritional

needs of their population

• Part of Web-based initiative,

ChooseMyPlate.gov

• Shows variety of food groups


Healthy Eating around the World

Figure 2.3


MyPlate

Figure 2.4


MyPlate and ChooseMyPlate.gov Emphasize

Changes in Diet, Eating Behaviors, and

Physical Activity

• Promote proportionality, moderation, variety, and

personalization

• Proportionality: the relationship of one entity to another

• Devote more than half of the plate to low-calorie fruits

and vegetables. Should crowd out higher calorie

grains and protein food choices

• The foundation of your diet should be nutrient dense

foods from each group

• Provide more nutrients per calorie

• Little solid fats and added sugars

• Energy density refers to foods that are high in energy

but low in weight or volume; more calories per gram


Which is the Healthier Way to Enjoy Your

Potatoes?

Figure 2.5


Nutrient-Dense Food Choices

Figure 2.6


Mix Up Your Choices within Each Food

Group

Figure 2.7

Focus on fruits. Eat a variety of

fruits—whether fresh, frozen, canned, or

dried—rather than fruit juice for most of

your fruit choices. For a 2,000-calorie diet,

you will need 2 cups of fruit each day (for

example, 1 small banana, 1 large orange,

and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green

veggies, such as broccoli, kale, and other

dark leafy greens; orange veggies, such as

carrots, sweet potatoes, pumpkin, and

winter squash; and beans and peas, such

as pinto beans, kidney beans, black beans,

garbanzo beans, split peas, and lentils.

Get your calcium-rich foods. Get 3 cups

of low-fat or fat-free milk—or an equivalent

amount of low-fat yogurt and/or low-fat

cheese (11/2 ounces of cheese equals

1 cup of milk)—every day. For kids aged

2 to 8, it’s 2 cups of milk. If you don’t or

can’t consume milk, choose lactose-free

milk products and/or calcium-fortified

foods and beverages.

Make half your grains whole. Eat at least

3 ounces of whole-grain cereals, breads,

crackers, rice, or pasta every day. One

ounce is about 1 slice of bread, 1 cup of

breakfast cereal, or 1/2 cup of cooked rice

or pasta. Look to see that grains such as

wheat, rice, oats, or corn are referred to as

“whole” in the list of ingredients.

Go lean with protein. Choose lean meats

and poultry. Bake it, broil it, or grill it. And

vary your protein choices—with more fish,

beans, peas, nuts, and seeds.

Know the limits on fats, salt, and sugars. Read the Nutrition

Facts label on foods. Look for foods low in saturated fats and

trans fats. Choose and prepare foods and beverages with little

salt (sodium) and/or added sugars (caloric sweeteners).


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


NutriTool: Build-A-Meal

PLAY Build A Meal

http://media.pearsoncmg.com/bc/bc_0media_hk/nutritools/html5/BuildAMeal/index.html


NutriTool: Build-A-Salad

PLAY Build A Salad

http://media.pearsoncmg.com/bc/bc_0media_hk/nutritools/html5/BuildASalad/index.html


How Much Should You Eat from Each Food

Group?

Table 2.3 How Much Should You Eat from Each Food Group?

The following are suggested amounts to consume daily from each of the basic five food

groups and healthy oils based on your daily calorie needs. Remember that most of your

choices should contain little solid fats and added sugar.

Calorie

Level

Vegetables

(cups)

Fruits

(cups)

Grains

(oz eq)

Protein

(oz eq)

Dairy

(cups)

Oil*

(tsp)

1,600 2 1.5 5 5 3 5

1,800 2.5 1.5 6 5 3 5

2,000 2.5 2 6 5.5 3 6

2,200 3 2 7 6 3 6

2,400 3 2 8 6.5 3 7

2,600 3.5 2 9 6.5 3 8

2,800 3.5 2.5 10 7 3 8

3,000 4 2.5 10 7 3 10

3,200 4 2.5 10 7 3 11


How Much Should You Eat from Each Food

Group?, Continued

Vegetables: Includes all fresh, frozen, canned, and dried vegetables, and vegetable juices. In general, 1 cup

of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens, is considered 1 cup from the

vegetable group.

Fruits: Includes all fresh, frozen, canned, and dried fruits, and fruit juices. In general, 1 cup of fruit or 100%

fruit juice, or ½ cup of dried fruit, is considered 1 cup from the fruit group.

Grains: Includes all foods made with wheat, rice, oats, cornmeal, or barley, such as bread, pasta, oatmeal,

breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of

cooked rice, pasta, or cooked cereal is considered 1 ounce equivalent (oz eq) from the grains group. At least

half of all grains consumed should be whole grains such as whole-wheat bread, oats, or brown rice.

Protein: In general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 tablespoon peanut butter, ¼ cup cooked dry

beans, or ½ ounce of nuts or seeds is considered 1 ounce equivalent (oz eq) from the protein foods group.

Dairy: Includes all fat-free and low-fat milk, yogurt, and cheese. In general, 1 cup of milk or yogurt, 1½ ounces

of natural cheese, or 2 ounces of processed cheese is considered 1 cup from the dairy group.

Oil: Includes vegetable oils such as canola, corn, olive, soybean, and sunflower oil, fatty fish, nuts, avocados,

mayonnaise, salad dressings made with oils, and soft margarine.

*Oils are not considered a food group but should be added to your diet for good health.



What's a Serving? Eat with Your Hands!

Figure 2.8


How Solid Fats and Added Sugars Fit into a

Healthy Diet

Figure 2.9


Table 2.4

Choose Right!

Table 2.4 Choose Right!

As you can see, your daily food plan could provide a fair amount of solid fats and added

sugars, depending on your food selections.

Choosing … Over … Will Cost You

Whole milk (1 cup) Fat-free milk (1 cup) 65 calories of solid fats

Roasted chicken thigh with

skin (3 oz)

Roasted chicken breast,

skinless (3 oz)70 calories of solid fats

Glazed doughnut, yeast type

(3 ¾” diameter)English muffin (1 muffin)

165 calories of solid fats

and added sugars

French fries (1 medium order) Baked potato (1 medium) 299 calories of solid fats

Regular soda (1 can, 12 fl oz) Diet soda (1 can, 12 fl oz) 150 calories of added sugars

Source: Adapted from U.S. Department of Agriculture, MyPlate, “Empty Calories: How Do I Count the

Empty Calories I Eat?” Available at www.ChooseMyPlate.gov.


Practical Nutrition Tips Video: Portion Size


A Healthy Daily Food Plan

Figure 2.10


Table 2.5

A Combination of Good Food

Table 2.5 A Combination of Good FoodMany of the foods you eat are probably mixed dishes that contain servings from multiple food groups. The following list should help you

estimate the servings from each food group for some popular food items. Because the preparation process can vary greatly among recipes,

these are only estimates.

Food and Sample Portion

Vegetables

Group

(cups)

Fruits

Group

(cups)

Grains

Group

(oz eq)

Protein

Group

(oz eq)

Dairy

Group

(cups)

Estimated

Total

Calories

Cheese pizza, with extra vegetables thick crust ½ 0 3 0 3/4 380

Macaroni and cheese (1 cup, made from packaged mix) 0 0 2 0 1/4 335

Burrito with beans, cheese, onions, & salsa,

meatless (1 small) 1/4 0 2 2 1¼ 340

Chicken fried rice (1 cup)

1/4

0 1½ 1 0 330

Double cheeseburger, with catsup, pickles,

& onions on bun

1/4

0 2½ 2 1/8 450

Tuna salad sandwich

1/4

0 2 2 0 290

Peanut butter and jelly sandwich (1) 0 0 2 1½ 0 335

Apple pie (1 slice) 0 1/4 2 0 0 335–355

Source: U.S. Department of Agriculture. Counting Calories in Mixed Dishes. Available at www.ChooseMyPlate.gov.


When a Portion Isn't a Portion

• A portion is the amount of food eaten in one

sitting

• The FDA defines serving size as a standard

amount of food that is customarily consumed

• Standardizing allows for consistency and

helps consumer get a ballpark idea of what a

typical serving should be

• The restaurant industry has appealed to your

desire to get the most food for your money by

expanding restaurant portion sizes, especially of

inexpensive foods, such as fast foods


When a Portion Isn't a Portion, Continued

Comparison of Portion Sizes of Common Foods

Food

Typical

Portion

Recommended

Serving Size

FDA

Label

Cooked pasta 2.9 cups 0.5 cup 1.0 cup

French fries 5.3 oz 10 fries 2.5 oz

Bagel 4.4 oz 1.0 oz 2.0 oz

Muffin 6.5 oz 1.5 oz 2.0 oz

Cookie, chocolate chip 4.0 oz 0.5 oz 1.1 oz

Source: Data from L. R. Young and M. Nestle, “ Expanding Portion Sizes in the U.S. Marketplace:

Implications for Nutrition Counseling,” Journal of the American Dietetic Association 103 (2003): 231-234.


When a Portion Isn't a Portion, Continued-1

Controlling Portion SizeWhen You Are: Do This:

At Home Measure your food until you develop an “eye” for correct portion sizes.

Use smaller plates so portions appear larger.

Plate your food at the counter before sitting down at the table or in front of the television.

Store leftover foods in portion-controlled containers.

Don’t eat snacks directly from the box or bag; measure a portion first, then eat only that amount.

Cook smaller quantities of food so you don’t pick at the leftovers.

Eating Out Ask for half orders when available.

Order an appetizer as your main entrée.

Don’t be compelled to “clean your plate”; stop eating when you’re full and take the rest home.

Food Divide a package of snacks into individual portion sizes and consume only one portion at any one sitting.

Shopping Be aware of the number of servings in a package; read the labels.

Buy foods in preportioned servings such as a 1-ounce sliced cheese or snack and 100-calorie microwave popcorn.


ABC News Video: Experiment Shows

Portion Control is the Key to Healthy Eating


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


Does the Time of Day You Eat Impact Your

Health?, Continued


ABC News Video: Fast-Paced Movies,

Television Shows May Lead to More

Snacking


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 facts panel



Important?, Continued

• The label must also contain:

• Serving sizes that are uniform among similar products

• 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 the eight common allergens

• Foods exempt from nutrition labeling:

• Plain coffee/tea, spices, flavorings, bakery foods, ready-

to-eat foods prepared and sold in restaurants or

produced by small businesses


Reading Labels


Practical Nutrition Tips Video: Food Label

Nutrition Tip



Important?, Continued-1

• 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

• Sodium

• Total carbohydrate, dietary fiber, and sugars

• Protein

• Vitamin A, vitamin C, calcium, and iron


The Food Label Provides Valuable

Consumer Information

Figure 2.11


Understanding the Nutrition Facts Panel and

Proposed New Changes

Figure 2.12


ABC News Video: Changes Coming to

Nutrition Labels




• 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

• There are no DVs listed on the label for trans fat,

sugars, and protein




• 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


Practical Nutrition Tips Video:

Understanding Food Claims


Soup's On!

Figure 2.13


Table 2.6

What Does That Labeling Term Mean?Table 2.6 What Does That Labeling Term Mean?

Nutrient Free Low Reduced/Less Light

Calories < 5 calories (cal) per

Serving

≤ 40 cal per serving At least 25 percent fewer

calories per serving

If the food contains

50 percent or more of its

calories from fat, then the

fat must be reduced

Fat < 0.5 grams (g) per

Serving

≤ 3 g per serving At least 25 percent less fat

per serving

Same as above

Saturated Fat < 0.5 g per serving ≤ 1 g per serving At least 25 percent less

saturated fat per serving

N/A

Cholesterol < 2 milligrams (mg) per

Serving

≤ 20 mg per serving At least 25 percent less

cholesterol per serving

N/A

Sodium < 5 mg per serving <140 mg per serving At least 25 percent less

sodium per serving

If the sodium is reduced

by at least 50 percent per

serving

Sugars < 0.5 g N/A At least 25 percent less

sugar per serving

N/A

Note: N/A = not applicable

Source: Data from U.S. Food and Drug Administration, “Guidance for Industry: A Food Labeling Guide. “Revised

January 2013. Available at www.fda.gov. Accessed April 2015.

http://www.fda.gov/


Table 2.6

What Does That Labeling Term Mean?,

ContinuedTable 2.6

Other Labeling Terms

Term Definition

“High,” “Rich in,” or

“Excellent source of”

The food contains 20 percent or more of

the DV of the nutrient in a serving. Can be

used to describe protein, vitamins,

minerals, fiber, or potassium

“Good source of” A serving of the food provides 10–19 percent

of the DV. Can be used to describe meals

or main dishes.

“More,” “Added,”

“Extra,” or “Plus”

A serving of the food provides 10 percent of

the DV. Can only be used to describe vitamins, minerals, protein, fiber, and potassium.

“Lean” Can be used on seafood and meat that contains less than 10 g of fat, 4.5 g or less of

saturated fat, and less than 95 mg of cholesterol per serving.

“Extra lean” Can be used on seafood and meat that contains less than 5 g of fat, less than 2 g of

saturated fat, and less than 95 mg of cholesterol per serving.

Note: N/A = not applicable

Source: Data from U. S. Food and Drug Administration, “ Guidance for Industry: A Food Labeling Guide. “ Revised

January 2013. Available at www.fda.gov. Accessed April 2015.

http://www.fda.gov/


Table 2.7

Sorting Out the Label ClaimsTable 2.7 Sorting Out the Label Claims

Type of Claim Definition Examples (Claims of links between …)

Authorized

health claims

(well-established)

Claims based on a well-established

relationship between the food or compound

and the health benefit.

Food manufacturers must petition the

FDA and provide the scientific research that

backs up the claim. If there is significant

agreement among the supporting research

and a consensus among numerous

scientists and experts in the field that

there is a relationship between the food or

dietary ingredient and the disease or health

condition, the FDA will allow an authorized

health claim. Specified wording must be

used. The FDA has approved 12 authorized

health claims.

⦁ Calcium and osteoporosis

⦁ Sodium and hypertension

⦁ Dietary fat and cancer

⦁ Dietary saturated fat and cholesterol and risk of coronary heart

disease

⦁ Fibre-containing grain products, fruits, and vegetables, and

cancer

⦁ Fruits, vegetables, and grain products that contain fibre, particularly

soluble fibre, and the risk of coronary heart disease

⦁ Fruits and vegetables and cancer

⦁ Folate and neural tube defects

⦁ Dietary noncarcinogenic carbohydrate sweeteners and dental

caries

⦁ Soluble fibre from certain foods and risk of coronary heart

disease

⦁ Soy protein and risk of coronary heart disease

⦁ Plant sterol/stanol esters and risk of coronary heart disease

Health claims

based on

authoritative

statements

(well-established)

Claims based on statements made by a U.S.

government agency, such as the Centres for

Disease Control and Prevention (CDC) and

the National Institutes of Health (NIH).

If the FDA approves the claim submitted

by the manufacturer, the wording of these

claims must include “may,” as in “whole

grains may help reduce the risk of heart

disease,” to illustrate that other factors in

addition to the food or dietary ingredient may

play a role in the disease or condition.

This type of health claim can only be

used on food and cannot be used on dietary

supplements.

⦁ Whole-grain foods and risk of heart disease and certain cancers

⦁ Potassium and risk of high blood pressure

⦁ Fluoridated water and risk of dental caries

⦁ Saturated fat, cholesterol, and trans fat and risk of heart disease

⦁ Substitution of saturated fat in the diet with unsaturated fatty acids

and reduced risk of heart disease

Qualified health

claims (less

well-established)

Claims based on evidence that is still

emerging. However, the current evidence

to support the claim is greater than the

evidence suggesting that the claim isn’t valid.

These are allowed in order to expedite

the communication of potentially beneficial

health information to the public. They must

be accompanied by the statement “the

evidence to support the claim is limited or

not conclusive” or “some scientific evidence

suggests. . . .” Qualified health claims can be

used on dietary supplements if approved by

the FDA.

⦁ Selenium and cancer

⦁ Antioxidant vitamins and cancer

⦁ Nuts and heart disease

⦁ Omega-3 fatty acids and coronary heart disease

⦁ B vitamins and vascular disease

⦁ Monounsaturated fatty acids from olive oil and coronary heart

disease

⦁ Unsaturated fatty acids from canola oil and risk of coronary heart

disease

⦁ 0.8 mg folic acid and neural tube birth defects

⦁ Green tea and cancer

⦁ Chromium picolinate and diabetes

⦁ Calcium and colon/rectal cancer and calcium and recurrent colon/

rectal polyps

⦁ Calcium and hypertension, pregnancy-induced hypertension, and

preeclampsia

⦁ Tomatoes and/or tomato sauce and prostate, ovarian, gastric, and

pancreatic cancers

⦁ Corn oil and corn oil–containing products and risk of heart disease

⦁ Walnuts and heart disease

⦁ Psyllium husk and diabetes

Source: FDA. 2014. Available at www.fda.gov. Accessed May 2015.

http://www.fda.gov/


A Structure/Function Label Claim

Figure 2.14


Table 2.8

A Summary of Tools for Healthy EatingTable 2.8 A Summary of Tools for Healthy Eating

DRIs

Dietary Guidelines

for Americans MyPlate

Nutrition

Facts Panel Label Claims

What Are

They?

Specific reference

values, for each

nutrient by age and

gender

Reflect the most current

nutrition and physical

activity recommendations

for good health

A representational

icon that depicts five

food groups using

the familiar mealtime

visual of a place

setting

Contains important

nutrition information

to be used to

compare food

products

There are three types of

claims:

1. Nutrient content

claims

2. Health claims

3. Structure/function

claims

How Do

They Guide

You in

Healthy

Eating?

DRIs provide

recommendations to

prevent malnutrition

and chronic diseases

for each nutrient.

The upper level is

designed to prevent

overnutrition or

toxicity.

The Dietary Guidelines

emphasize healthy food

choices, maintaining

healthy weight, and

physical activity.

Guidelines for types of

foods, moderate alcohol

intake, and food safety

are also included.

MyPlate is the

focal point for

the Web-based

ChooseMyPlate.

gov initiative, which

provides information

to build a healthy

diet based on the

Dietary Guidelines for

Americans.

You can use the

Nutrition Facts panel

to compare the

nutrient density of

foods.

You can use these label

terms to help you choose

foods that may contain

a specific amount of a

nutrient or compound to

improve your diet.

What Are

They Made

Up Of?

EARs, RDAs, AIs,

ULs, and AMDRs

The recommendations

are guided by two

overarching concepts:

1. Maintain calorie bal-

ance over time to

achieve and sustain a

healthy weight.

2. Consume more

nutrient-rich foods and

beverages.

Recommendations

are made for physical

activity as well as five

food groups,

plus oils:

1. Vegetables

2. Fruits

3. Grains

4. Protein

5. Dairy

6. Oils

Information is

presented about:

1. Serving size

2. Servings per

package

3. Total calories and

calories from fat

4. Macronutrients

5. Vitamins and

minerals

6. % Daily Values

1. Nutrient content

claims describe the

level or amount of

a nutrient in a food

product.

2. Health claims

describe a relationship

between a food or

dietary compound and

a disease or health-

related condition.

3. Structure/function

claims describe how

a nutrient or dietary

compound affects the

structure or function

of the body.


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



in Your Diet?, Continued

• 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



in Your Diet?, Continued-1

• 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

nutritionist (RDN)


Table 2.9


in Your Diet?, Continued-2

Table 2.9

Your Guide to Functional FoodsThis Compound Found in This/These Functional Food(s) May Have This Health Benefit

Beta-carotene Carrots, pumpkin, cantaloupe, broccoli Functions as an antioxidant in the body

Lycopene Tomatoes, tomato sauce May lower risk of prostate cancer

Soy protein Tofu, soy milk Lowers risk of heart disease

Beta-glucan Oatmeal, oats, oat bran Lowers blood cholesterol

Plant sterol and stanol esters Fortified margarines, like Benecol spreads Lowers blood cholesterol

Omega-3 fatty acids Salmon, sardines, tuna May reduce the risk of heart disease

Whole grains Whole-wheat bread,

brown rice, popcorn

May reduce the risk of some cancers and heart

disease

Flavanols Dark chocolate,

green apples

May contribute to heart health

Anthocyanins Berries, red grapes,

cherries

Act as antioxidants, may contribute to brain

function

Probiotics Active cultures in fermented dairy products such

as yogurt

Support intestinal health

Source: Based on IFIC, ”International Food Information Council (IFIC) Foundation Functional Foods Component Chart.” Accessed May 2015.


ABC News Video: Coconut: How Healthy is

the Superfood?

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