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The Pursuit of a Healthy Diet

The Pursuit of a Healthy Diet. 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)

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The Pursuit of a Healthy Diet

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

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

  3. 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

  4. 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

  5. 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 The Challenge of Dietary Guidelines  2010 Cengage-Wadsworth

  6. 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

  7. 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

  8. 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  2010 Cengage-Wadsworth

  9. 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

  10. 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

  11. 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

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

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

  14. 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!  2010 Cengage-Wadsworth

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

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

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