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Tools for Healthy Eating

Chapter 2

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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

© 2015 Pearson Education, Inc.Figure 2.2

• Recommended intake range for energy-containing nutrients

• Carbohydrate: – 45-65% of daily calories

• Fat: – 20-35% of daily calories

• Protein: – 10-35% of daily calories

Protein

Fat

CHO

Total calories

Acceptable Macronutrient Distribution Range (AMDR)

• 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

What Are the Dietary Guidelines for Americans?

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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

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

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Nutrient-Dense Food Choices

Figure 2.6

Figure 2.5

Which Is the Healthier Potato?

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Mix Up Your Choices within Each Food Group

Figure 2.7

© 2015 Pearson Education, Inc.Table 2.3

© 2015 Pearson Education, Inc.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

© 2015 Pearson Education, Inc.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

Which is the Better Choice?

© 2015 Pearson Education, Inc.Table 2.6