2010 Cengage-Wadsworth The Pursuit of a Healthy Diet Chapter 2

2010 Cengage-Wadsworth The ABCs of Eating for Health Adequacy Balance Calorie control Moderation Variety

2010 Cengage-Wadsworth Nutrient Recommendations The Dietary Reference Intakes (DRI) The DRI for nutrients Estimated Average Requirement (EAR) Recommended Daily Allowance (RDA) Adequate Intake (AI) Tolerable Upper Intake Level (UL)

2010 Cengage-Wadsworth Nutrient Recommendations The DRI for Energy Nutrients Estimated Energy Requirement (EER) Acceptable Macronutrient Distribution Range (AMDR) Carbohydrate: 45%-65% of calories Fats: 20%-35% of calories Protein: 10%-35% of calories

2010 Cengage-Wadsworth The Challenge of Dietary Guidelines Dietary Guidelines for Americans Adequate nutrients within energy needs Weight management Physical activity Food groups to encourage Fats Carbohydrates Sodium & potassium Alcoholic beverages Food safety

2010 Cengage-Wadsworth Grazers Guide to Smart Snacking Grazing - eating small amounts of food at intervals Choose snacks that contribute to nutritional needs Healthful High in fiber Nutrient rich Balance of energy nutrients

2010 Cengage-Wadsworth Introducing the MyPyramid Diet-Planning Tool Use the power of the pyramid to achieve a healthy lifestyle Activity Variety Proportionality Moderation Personalization Gradual improvements

2010 Cengage-Wadsworth Introducing the MyPyramid Diet-Planning Tool Use the power of the pyramid to build a healthful diet Estimate your energy needs (Table 2- 4) Build your daily eating plan (Table 2- 5) Let the pyramid guide your food choices

2010 Cengage-Wadsworth Introducing the MyPyramid Diet-Planning Tool Using the pyramid to meet nutrient needs Using the pyramid to moderate energy intakes Gaining calorie control: the discretionary calorie allowance

2010 Cengage-Wadsworth Rules of Thumb for Portion Sizes--Its All in Your Hands One fist, clenched = 8 fl oz Two hands, cupped = 1 cup One hand, cupped = 1/2 cup Palm of hand = 3 oz Two thumbs together = 1 tbsp

2010 Cengage-Wadsworth More Tools for Diet Planning Food labels Statement of identity Name & location of manufacturer, packer, or distributor Net quantity Ingredients list Nutrition Facts panel

2010 Cengage-Wadsworth More Tools for Diet Planning Nutrition Facts panel Amounts & daily values for mandatory nutrients Daily Values Nutrient content claims Health claims

2010 Cengage-Wadsworth More Tools for Diet Planning Exchange lists

2010 Cengage-Wadsworth Color Your Plate for Health with a Variety of Fruits & Vegetables Color your plate with health- protective foods Phytochemicals Antioxidant nutrients Be adventurous: select from as wide a variety of fruits & vegetables as possible Make it easy on yourself!

2010 Cengage-Wadsworth A Tapestry of Cultures & Cuisines Native cuisines vs. Americanized versions Mexican Chinese Italian Mediterranean diet Indian

2010 Cengage-Wadsworth A Tapestry of Cultures & Cuisines Soul food or southern cooking Kosher foods (Jewish)