Tools for Healthy Eating Chapter 2 Tools for Healthy Eating

Objectives for Chapter 2 Describe the three key principles of a healthy diet. Define the terms nutrient density and energy density. Explain what the DRIs are. Discuss the differences between the EAR, AI, RDA, UL, and AMDR. Describe the principles in the 2010 Dietary Guidelines for Americans. Explain the concept of MyPlate. Name the five food groups and the typical foods represented in MyPlate. Identify the required components of a food label. Determine the nutritional adequacy of a food based on the food label and Nutrition Facts panel. Describe the three types of claims that are regulated by law.

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 diet that doesn’t meet nutrient needs Can result from both under- and overnutrition

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 group recommendations Daily Values on food labels

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 Figure 2.1

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 Adequate Intake (AI): If insufficient scientific data to determine EAR and RDA 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

DRIs Encompass Several Reference Values Acceptable Macronutrient Distribution Ranges (AMDR): Recommended ranges of intakes 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

Figure 2.2

The DRIs in Action Figure 2.3

Table 2.1

Table 2.2

Dietary Guidelines for Americans, 2010 at a Glance There are two overarching concepts in the most recent guidelines: Maintain calorie balance over time to achieve and sustain a healthy weight. Consume more nutrient-rich foods and beverages. Eat a variety of vegetables and fruits, whole grains, fat free and low-fat milk products, and a variety of proteins and of seafood. Decrease salt intake and increase physical activity.

Food Guidance Systems Visual diagrams from around the world recommending healthy diets.

Using MyPlate Balance calories Avoid oversized portions MyPlate was introduced in 2011 to replace the MyPyramid food guidance system The MyPlate icon, based on a familiar place setting, is intended to remind you to eat healthfully. www.ChooseMyPlate.gov to assess your current diet and physical activity levels, and access an interactive and personalized food plan. Balance calories Avoid oversized portions Select nutrient dense foods to meet DRIs without exceeding calorie needs Calorie needs based on age, gender, and activity level

MyPlate Recommendations: Foods to Increase Make half your plate fruits and vegetables Make at least half your grains whole Dairy is not directly counted but is placed as an aside

Which Is the Healthier Way to Enjoy Your Potatoes? Figure 2.6

Nutrient-Dense Food Choices Figure 2.7

Table 2.3

Table 2.4

What’s a Serving? Eat With Your Hands! Figure 2.9

Table 2.5

A Healthy Daily Food Plan Figure 2.11

What Is a Food Label and Why Is It Important? The food label mandated by the Food and Drug Administration (FDA) tells you what’s in the package: Name of the food Net weight Name and address of manufacturer or distributor List of ingredients in descending order by weight

What Is a Food Label and Why Is It Important? Nutrition Labeling and Education Act of 1990 mandated that labels now also show: Uniform nutrition information and serving sizes Health claims that are accurate and science-based How a serving of food fits into an overall daily diet Uniform definitions for descriptive labels terms such as “fat-free” and “light” Exemptions from a Nutrition Facts panel on label: Deli items, bakery foods, ready-to-eat foods prepared and sold in restaurants, or produced by small businesses

Miscounting Calories: Surprising New Diet Food Report http://abcnews.go.com/GMA/video/calories--9519577

Understanding the Nutrition Facts Panel Figure 2.13

Figure 2.12b

Using the Nutrition Facts Panel to Comparison Shop Figure 2.14

On the Label: 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

Soup’s On! Figure 2.15

Table 2.6

A Structure/Function Label Claim Figure 2.16

Functional Foods: What Role Do They Play in Your Diet? Functional Foods: have a positive effect on health beyond providing basic nutrients Example: Carrots, which contain beta-carotene, a phytochemical that protects cells from damaging substances that increase risk of some chronic diseases, including 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

Misc 2.5

How to Use Functional Foods Use foods with naturally-occurring phytochemicals and zoochemicals Whole grains, fruits, vegetables, healthy vegetable oils, lean meat, and dairy products Be careful not to overconsume any one compound if consuming packaged functional foods Parts greater than whole effect!

Crackdown On Food Labels: Many Not As “Healthy” As Claimed? CBC documentary on labels and health: https://www.youtube.com/watch?v=kUKOt_SvTQc Nutella – 3 minute mark Campell’s Vegetable soup – 7:30 minute mark Dempster’s Garden vegetable bread – 11 minute mark Fruit Source Roll ups – 13:45 minute mark Kraft Dinner Smart – 17:30 minute mark