Chapter 2

The ABCs of Eating for Health
 Adequacy
 Balance
 Calorie control
 Moderation
 Variety

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)

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

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

Grazer’s 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

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

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

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

Rules of Thumb for Portion
Sizes-It’s 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

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

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

More Tools for Diet Planning
 Exchange lists

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!

A Tapestry of Cultures &
Cuisines
 Native cuisines vs. Americanized versions
 Mexican
 Chinese
 Italian
 Mediterranean diet
 Indian

A Tapestry of Cultures &
Cuisines
 “Soul food” or “southern” cooking
 Kosher foods (Jewish)