1. Chapter 2 Guidelines for a Healthy Diet

2. Assessing Nutritional Status
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3. Assessing Nutritional Status
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4. 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.
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5. Tools for Diet Planning
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6. 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.
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MyPyramid
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8. MyPyramid for the Individual
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9. Discretionary Calories
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10. 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.
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11. Using Food Label Information
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Labeling Claims
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13. Dietary Supplement Labels
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14. Labeling and Lifestyle
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15. Copyright 2010, John Wiley & Sons, Inc.
End of Chapter 2
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