1. 2010 Cengage-Wadsworth The Pursuit of a Healthy Diet Chapter 2

2. 2010 Cengage-Wadsworth The ABCs of Eating for Health Adequacy Balance Calorie control Moderation Variety

3. 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)

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 2010 Cengage-Wadsworth More Tools for Diet Planning Nutrition Facts panel Amounts & daily values for mandatory nutrients Daily Values Nutrient content claims Health claims

13. 2010 Cengage-Wadsworth More Tools for Diet Planning Exchange lists

14. 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!

15. 2010 Cengage-Wadsworth A Tapestry of Cultures & Cuisines Native cuisines vs. Americanized versions Mexican Chinese Italian Mediterranean diet Indian

16. 2010 Cengage-Wadsworth A Tapestry of Cultures & Cuisines Soul food or southern cooking Kosher foods (Jewish)