Chapter 2 Guidelines for a Healthy Diet
Assessing Nutritional Status Copyright 2010, John Wiley & Sons, Inc. 2
Assessing Nutritional Status Copyright 2010, John Wiley & Sons, Inc. 3
Dietary Reference Intakes Nutrition recommendations need to satisfy a variety of needs. Different types of dietary guidelines target different populations. The original dietary standards were the RDAs (Recommended Dietary Allowances). The DRIs (Dietary Reference Intakes) are energy and nutrient recommendations that have replaced the RDAs. Copyright 2010, John Wiley & Sons, Inc. 4
Tools for Diet Planning Copyright 2010, John Wiley & Sons, Inc. 5
Following the Dietary Guidelines Increase nutrient density Add more vegetables and less mayo to your turkey sandwich. Snack on fruit and nuts rather than on chips and cookies. Have a whole grain such as bulgur, quinoa, or brown rice rather than packaged, flavored white rice with dinner. Stir-fry a variety of vegetables. Have strawberries rather than strawberry shortcake for dessert. Balance intake with activity Don’t skip breakfast; if you do, you’re more likely to overeat later in the day. Pass on that second helping. When you eat out, split an entrée with a friend. Walk an extra 1000 steps; the more you exercise, the easier it is to keep your weight at a healthy level. Ride your bike to work or when running errands. Lift some weights or walk on a treadmill while watching the news. Limit nutrients that increase health risks Look at product labels for sodium and saturated and trans fat content before making a choice. Choose lean meat, fish, and low-fat dairy products in order to limit saturated fat. Have water and skip the soft drink—it adds nothing but sugar to your diet. Pass on the salt; instead, try lemon juice or some basil and oregano. If you drink alcohol, stop after one drink. Copyright 2010, John Wiley & Sons, Inc. 6
Copyright 2010, John Wiley & Sons, Inc. MyPyramid Copyright 2010, John Wiley & Sons, Inc. 7
MyPyramid for the Individual Copyright 2010, John Wiley & Sons, Inc. 8
Discretionary Calories Copyright 2010, John Wiley & Sons, Inc. 9
Exchange Lists for Meal Planning The Exchange Lists for Meal Planning is a food group system used to plan diets and menus to meet specific energy and macronutrient needs. Developed by the American Dietetics Association and the American Diabetes Association. Can be used to plan weight-loss, weight-gain and healthy diets. Copyright 2010, John Wiley & Sons, Inc. 10
Using Food Label Information Copyright 2010, John Wiley & Sons, Inc. 11
Copyright 2010, John Wiley & Sons, Inc. Labeling Claims Copyright 2010, John Wiley & Sons, Inc. 12
Dietary Supplement Labels Copyright 2010, John Wiley & Sons, Inc. 13
Labeling and Lifestyle Copyright 2010, John Wiley & Sons, Inc. 14
Copyright 2010, John Wiley & Sons, Inc. End of Chapter 2 Copyright 2010 John Wiley & Sons, Inc. All rights reserved. Reproduction or translation of this work beyond that permitted in section 117 of the 1976 United States Copyright Act without express permission of the copyright owner is unlawful. Request for further information should be addressed to the Permissions Department, John Wiley & Sons, Inc. The purchaser may make back-up copies for his/her own use only and not for distribution or resale. The Publisher assumes no responsibility for errors, omissions, or damages caused by the use of these programs or from the use of the information herein. . Copyright 2010, John Wiley & Sons, Inc. 15