1. The Pursuit of an Ideal Diet © 2007 Thomson - Wadsworth

2. Ask Yourself: © 2007 Thomson - Wadsworth True or False? 1. It is wise to eat the same foods every day. 2. Milk is such a perfect food that it alone can provide all the nutrients a person needs. 3. Cookies cannot be included in a healthful diet. 4. When it comes to nutrients, more is always better. 5. A person’s energy needs are based on his or her age, gender, and physical activity levels.

3. © 2007 Thomson - Wadsworth True or False? 6. From a nutritional standpoint, there is nothing wrong with grazing on snacks all day, provided the snacks meet nutrient needs without supplying too many calories. 7. If you don’t meet your recommended intake for a nutrient every day, you will end up with a deficiency of it. 8. If a food label claims that a product is low-fat, you can believe it is. 9. Most dietitians encourage people to think of their diets in terms of the basic four food groups. 10. According to the government, people should try to eat at least two cups of fruit and two and a half cups of vegetables—totaling nine servings—a day.

4. The ABCs of Eating for Health Adequacy: characterizes a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health. Balance: a feature of a diet that provides a number of types of foods in balance with one another, such that foods rich in one nutrient do not crowd out of the diet foods that are rich in another nutrient. Calorie control: control of consumption of energy (calories); a feature of a sound diet plan. Moderation: the attribute of a diet that provides no unwanted constituent in excess. Variety: a feature of a diet in which different foods are used for the same purposes on different occasions—the opposite of monotony. © 2007 Thomson - Wadsworth

5. The ABCs of Eating for Health Nutrient dense: refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is. © 2007 Thomson - Wadsworth

6. The ABCs of Eating for Health © 2007 Thomson - Wadsworth

7. Nutrient Recommendations Dietary Reference Intakes (DRI): a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people. Established by a committee of nutrition experts selected by the National Academy of Sciences (NAS) Based on latest scientific evidence regarding diet and health The first set was called the Recommended Dietary Allowances (RDA); first published in 1941; revised ten times The series of DRI reports have been published since 1997 © 2007 Thomson - Wadsworth

8. The DRI Reports Calcium, vitamin D, phosphorus, magnesium, and fluoride, 1997 Folate, vitamin B 12, other B vitamins, and choline, 1998 Vitamins C and E, selenium, and carotenoids, 2000 Vitamins A and K and trace minerals, 2002 Energy, macronutrients, and physical activity, 2002 Water, potassium, sodium, chloride and sulfate, 2004 Other food components (for instance, phytochemicals—the nonnutrient compounds found in plant-derived foods like garlic and soy) Alcohol DRI tables are located inside the cover of the textbook Full text reports are available at www.nap.eduwww.nap.edu © 2007 Thomson - Wadsworth

9. Nutrient Recommendations Estimated Average Requirements (EAR) Recommended Dietary Allowances (RDA) Adequate Intakes (AI), Tolerable Upper Intake Levels (UL) Estimated Energy Requirements (EER) Acceptable Macronutrient Distribution Ranges (AMDR) © 2007 Thomson - Wadsworth

10. Nutrient Recommendations Requirement: the minimum amount of a nutrient that will prevent the development of deficiency symptoms. Requirements differ from the RDA and AI, which include a substantial margin of safety to cover the requirements of different individuals. © 2007 Thomson - Wadsworth

11. The Correct View of the DRI © 2007 Thomson - Wadsworth

12. The Correct View of the DRI © 2007 Thomson - Wadsworth

13. DRI Terms Estimated average requirement (EAR): the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. The EAR is used in setting the RDA. Recommended dietary allowance (RDA): the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97–98%) healthy individuals of a specific age and gender. Adequate intake (AI): the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. The AI exceeds the EAR and possibly the RDA. © 2007 Thomson - Wadsworth

14. DRI Terms Estimated energy requirement: (EER): the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health. Acceptable macronutrient distribution range (AMDR): a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients. © 2007 Thomson - Wadsworth

15. DRI Terms Tolerable upper intake level (UL): the maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. The UL is not intended to be a recommended level of intake. The need for setting UL is the result of more and more people using large doses of nutrient supplements and the increasing availability of fortified foods. UL tables are located inside the cover of the textbook. © 2007 Thomson - Wadsworth

16. Nutrient Recommendations Fortified foods: foods to which nutrients have been added, either because they were not already present or present in insignificant amounts. Examples: margarine with added vitamin A, milk with added vitamin D, certain brands of orange juice with added calcium, breakfast cereals with added nutrients and nonnutrients. © 2007 Thomson - Wadsworth

17. Nutrient Recommendations © 2007 Thomson - Wadsworth

19. Other Recommendations Nutrition Recommendations from the World Health Organization (WHO)… Energy: Sufficient to support normal growth, physical activity, and body weight (BMI 20–22). Total fat: 15 to 30% of total energy Saturated fatty acids: 0 to 10% of total energy Polyunsaturated fatty acids: 3 to 7% of total energy Dietary cholesterol: 0 to 300 milligrams per day Total carbohydrate: 55 to 70% of total energy Complex carbohydrates: 55 to 75% of total energy Dietary fiber: 27 to 40 grams per day Refined sugars: 0 to 10% of total energy Protein: 10 to 15% of total energy Salt: Upper limit of 6 grams per day © 2007 Thomson - Wadsworth

22. The Challenge of Dietary Guidelines People vary in the amount of a given nutrient they need. The challenge of the DRI is to determine the best amount to recommend for everybody. Lifestyle diseases: conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, and excessive drinking and smoking. Lifestyle diseases are also referred to as diseases of affluence. © 2007 Thomson - Wadsworth

23. Dietary Guidelines for Americans 2005 Adequate nutrients within energy needs Weight management Physical activity Food groups to encourage Fats Carbohydrates Sodium and potassium Alcoholic beverages Food safety © 2007 Thomson - Wadsworth

24. Adequate Nutrients within Energy Needs Consume a variety of nutrient-dense foods and beverages within and among the basic food groups Limit the intake of saturate & trans fats, cholesterol, added sugars, salt, & alcohol Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA MyPyramid Food Guidance System © 2007 Thomson - Wadsworth

25. Weight Management To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity © 2007 Thomson - Wadsworth

26. Physical Activity Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance © 2007 Thomson - Wadsworth

27. Physical Activity Specific recommendations: To reduce the risk of chronic disease in adulthood: 30 min of moderate-intensity physical activity on most days Greater health benefits: activity of more vigorous intensity or longer duration To sustain weight loss in adulthood: 60-90 min of daily moderate-intensity activity © 2007 Thomson - Wadsworth

28. Food Groups to Encourage Consume a sufficient amount of fruits and vegetables while staying within energy needs Choose a variety of fruits and vegetables each day Include selections from all 5 vegetable subgroups several times a week Consume 3 or more ounce-equivalents of whole- grain products per day Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products © 2007 Thomson - Wadsworth

29. Fats Consume less than 10% of calories from saturated fats Less than 300 mg of cholesterol per day Keep trans fat consumption as low as possible Keep total fat intake between 20% & 35% of calories Choose from mostly polyunsaturated and monounsaturated fat sources When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low fat, or fat free Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils © 2007 Thomson - Wadsworth

30. Carbohydrates Choose fiber-rich fruits, vegetables, and whole grains often Choose and prepare foods and beverages with little added sugars Reduce the incidence of dental cavities by practicing good oral hygiene and consuming sugar-and starch- containing foods and beverages less frequently © 2007 Thomson - Wadsworth

31. Sodium and Potassium Choose and prepare foods with little salt (less than 2,300 mg of sodium per day, or approx. 1 teaspoon of salt) At the same time, consume potassium-rich foods, such as fruits and vegetables © 2007 Thomson - Wadsworth

32. Alcoholic Beverages Those who choose to drink should do so sensibly and in moderation Moderation = 1 drink/day for women or 2 drinks/day for men Some individuals should not consume alcoholic beverages Should avoid alcoholic beverages when engaging in activities that require attention, skill, or coordination © 2007 Thomson - Wadsworth

33. Food Safety To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruits and vegetables Meat and poultry should not be washed or rinsed Separate raw, cooked, and ready-to-eat foods Cook foods to a safe internal temp. Chill perishable food promptly Defrost foods properly Avoid unpasteurized milk, milk products, and juices Avoid raw or undercooked eggs, meat, poultry and sprouts © 2007 Thomson - Wadsworth

34. Tools Used in Diet Planning Food Group Plans separate foods into specific groups and then specify the number of servings from each group to eat each day Serving - the standard amount of food used as a reference to give advice regarding how much to eat © 2007 Thomson - Wadsworth

35. The MyPyramid Food Guidance System calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain a healthy weight. Remember to balance the energy consumed with the energy expended in play. © 2007 Thomson - Wadsworth

37. MyPyramid Design Make smart choices from every food group Find balance between food and physical activity Focuses on nutrient- rich foods in sensible portion sizes © 2007 Thomson - Wadsworth

38. MyPyramid Key Components Activity Regular physical activity and reduced sedentary activities Variety Eat foods from all groups and subgroups Proportionality Identifies proportions of foods that should make a healthful diet Moderation Consume less of solid fats and added sugars Consume more of nutrient- rich foods Personalization One size does not fit all Customize your plan at www.MyPyramid.gov Gradual improvement Take small steps to improve diet and lifestyle everyday Visit www.smallstep.gov © 2007 Thomson - Wadsworth

39. Using The Power of the Pyramid Step 1: Estimate your daily energy needs Step 2: Build your daily eating plan Step 3: Let the pyramid guide your food choices © 2007 Thomson - Wadsworth

40. Step 1: Estimating Daily Energy Needs Access www.MyPyramid.govwww.MyPyramid.gov Enter age, gender and usual physical activity © 2007 Thomson - Wadsworth

41. Step 2: Build Your Daily Eating Plan © 2007 Thomson - Wadsworth

42. Step 3: Let the Pyramid Guide Your Food Choices © 2007 Thomson - Wadsworth

52. Gaining Calorie Control Discretionary Calorie Allowance - the balance of calories remaining in a person’s energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods in low-fat or no-added sugar forms Typically amounts to between 100 and 300 calories May be totally used by selecting foods higher in calories (example: higher-fat meat, higher-fat dairy products, sweetened bakery products) © 2007 Thomson - Wadsworth

54. Discretionary Calorie Allowance Calories assigned can be used to: Increase intake of basic food groups Select foods that are higher in fat or contain “added sugar” “added sugar” includes sugar or caloric sweeteners added during processing or preparation Add oils, “solid fats” or sugars to food or beverages “solid fats” include fats that are solid at room temperature such as butter, lard or shortening Consume alcohol © 2007 Thomson - Wadsworth

55. One fist clenched = 8 fl oz Two hands, cupped = 1 cup One hand, cupped = ½ cup Palm of hand = 3 oz Two thumbs together = 1 tbsp

56. © 2007 Thomson - Wadsworth

59. Color Your Plate for Health with a Variety of Fruits and Vegetables Color your plate with health-protective foods At least 3 differently colored fruits/ vegetables per day Be adventurous: select from as wide a variety of fruits and vegetables as possible Make it easy on yourself! © 2007 Thomson - Wadsworth

60. Food Labels Congress passed the Nutrition Labeling and Education Act in 1990 The Food and Drug Administration (FDA) enforces the law for foods sold in the United States The law ensures that food companies provide nutrition information in a standard format © 2007 Thomson - Wadsworth

61. Food Labels By law, all labels must contain: Ingredients list: a listing of the ingredients in a food, with items listed in descending order of predominance by weight. All food labels are required to bear an ingredients list. Nutrition Facts panel: a detailed breakdown of the nutritional content of a serving of a food that must appear on virtually all packaged foods sold in the United States. © 2007 Thomson - Wadsworth

65. Food Labels Fortified food: a food to which manufacturers have added 10% or more of the Daily Value for a particular nutrient. Daily Values: the amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthful diet. The % Daily Values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthful diet. © 2007 Thomson - Wadsworth

67. Food Labels Nutrient content claims: claims such as “low-fat” and “low-calorie” used on food labels to help consumers who don’t want to scrutinize the Nutrition Facts panel get an idea of a food’s nutritional profile. These claims must adhere to specific definitions set forth by the Food and Drug Administration. Health claim: a statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. Manufacturers must adhere to strict government guidelines when making such claims. © 2007 Thomson - Wadsworth

70. Other Tools Used in Diet Planning Exchange lists: lists of categories of foods with portion sizes specified in a way that allows foods to be mixed and matched or exchanged for one another in the diet Portion sizes are categorized according to the calorie, protein and fat content of the foods Useful for people who follow calorie-controlled diets © 2007 Thomson - Wadsworth

71. Other Tools Used in Diet Planning Food composition tables: tables that list the exact number of calories, grams of fat, milligrams of sodium and other nutrients commonly found in foods Appendix E provides an extensive food composition table Many versions of software are available containing food composition databases that calculate and analyze diets and recipes © 2007 Thomson - Wadsworth

72. American eating habits have become as diverse as the ethnic and cultural groups that make up America’s people Examine the ethnic and regional pyramids to see how they fit into a healthful eating plan © 2007 Thomson - Wadsworth

73. Mexican American Foods and MyPyramid © 2007 Thomson - Wadsworth

74. A Chinese American MyPyramid Food Guide © 2007 Thomson - Wadsworth

75. Mediterranean Food Pyramid © 2007 Thomson - Wadsworth

76. Fitting Indian Foods Into the MyPyramid Food Guide © 2007 Thomson - Wadsworth

77. Traditional African American Foods and the MyPyramid Food Guide © 2007 Thomson - Wadsworth

78. Fitting Jewish American Foods into the MyPyramid Food Guide © 2007 Thomson - Wadsworth