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