1. Tools for Healthy Eating
Chapter 2
Tools for Healthy Eating

2. 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.

3. 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

4. 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

5. 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

6. DRIs Encompass Several Reference Values
Figure 2.1

7. 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)

8. 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

9. 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

10. Figure 2.2

11. The DRIs in Action
Figure 2.3

12. Table 2.1

13. Table 2.2

14. 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.

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

16. 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.
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

17. 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

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

19. Nutrient-Dense Food Choices
Figure 2.7

20. Table 2.3

21. Table 2.4

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

23. Table 2.5

24. A Healthy Daily Food Plan
Figure 2.11

25. 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

30. 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

31. Miscounting Calories: Surprising New Diet Food Report

32. Understanding the Nutrition Facts Panel
Figure 2.13

33. Figure 2.12b

34. Using the Nutrition Facts Panel to Comparison Shop
Figure 2.14

35. 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

36. Soup’s On!
Figure 2.15

37. Table 2.6

38. A Structure/Function Label Claim
Figure 2.16

39. 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

40. Misc 2.5

41. 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!

42. Crackdown On Food Labels: Many Not As “Healthy” As Claimed?
CBC documentary on labels and health:
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