The Pursuit of a Healthy Diet
Chapter 2
 2010 Cengage-Wadsworth
The ABCs of Eating for
Health
• Adequacy
• Balance
• Calorie control
• Moderation
• Variety
 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)
 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
 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
 2010 Cengage-Wadsworth
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
 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
 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 24)
Build your daily eating plan (Table 25)
Let the pyramid guide your food
choices
 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
 2010 Cengage-Wadsworth
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
 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
 2010 Cengage-Wadsworth
More Tools for Diet Planning
• Nutrition Facts panel
Amounts & daily values for
mandatory nutrients
• Daily Values
• Nutrient content claims
• Health claims
 2010 Cengage-Wadsworth
More Tools for Diet Planning
• Exchange lists
 2010 Cengage-Wadsworth
Color Your Plate for Health with
a Variety of Fruits & Vegetables
• Color your plate with healthprotective foods
Phytochemicals
Antioxidant nutrients
• Be adventurous: select from as
wide a variety of fruits &
vegetables as possible
• Make it easy on yourself!
 2010 Cengage-Wadsworth
A Tapestry of Cultures &
Cuisines
• Native cuisines vs. Americanized
versions
• Mexican
• Chinese
• Italian
Mediterranean diet
• Indian
 2010 Cengage-Wadsworth
A Tapestry of Cultures &
Cuisines
• “Soul food” or “southern” cooking
• Kosher foods (Jewish)
 2010 Cengage-Wadsworth