Chapter 2Objectives for Chapter 2What Is Healthy Eating and What Tools Can Help?Slide 4Miscounting Calories: Surprising New Diet Food ReportMiscounting CaloriesWhat Are the Dietary Reference Intakes?DRIs Encompass Several Reference ValuesSlide 9PowerPoint PresentationSlide 11Slide 12The DRIs in ActionSlide 14How to Use the DRIsSlide 16Animation: DRI DeterminationWhat Are the Dietary Guidelines for Americans?Dietary Guidelines for Americans, 2010 at a GlanceSlide 20Slide 21What Are Food Guidance Systems?Slide 23Improve Your Diet with MyPlateSlide 25MyPlate RecommendationsMyPlate Recommendations: Foods to IncreaseSlide 28Slide 29MyPlate Recommendations: Foods to ReduceMyPlate: Further RecommendationsSlide 32Slide 33How to Use MyPlateSlide 35Slide 36What’s a Serving? Eat With Your Hands!Slide 38How Solid Fats and Added Sugars Fit into a Balanced DietSlide 40A Healthy Daily Food PlanA Few Words about the Exchange ListsWhat Is a Food Label and Why Is It Important?Slide 44Animation: Reading LabelsOut with the Old and In with the NewSlide 47Understanding the Nutrition Facts PanelUsing the Nutrition Facts Panel to Comparison ShopOn the Label: Label ClaimsSlide 51Slide 52Slide 53Slide 54Slide 55Crackdown On Food Labels: Many Not As “Healthy” As Claimed?Slide 57Functional Foods: What Role Do They Play in Your Diet?Slide 59Slide 60How to Use Functional FoodsSlide 62Slide 63© 2012 Pearson Education, Inc.Chapter 2Tools for Healthy Eating© 2012 Pearson Education, Inc.Nutrition and You, 2eObjectives for Chapter 2Describe the three key principles of a healthy diet.Define the terms nutrient density and energy density.Explain what the DRIs are.Discuss the differences between the EAR, AI, RDA, UL, and AMDR.Describe the principles in the 2010 Dietary Guidelines for Americans.Explian the concept of MyPlate.Name the five food groups and the typical foods represented in MyPlate.Identify the required components of a food label.Determine the nutritional adequacy of a food based on the food label and Nutrition Facts panel.Describe the three types of claims that are regulated by law.© 2012 Pearson Education, Inc.Nutrition and You, 2eWhat Is Healthy Eating and What Tools Can Help?Key principles of healthy eating:BalanceVarietyModerationUndernutrition: state of inadequate nutritionOvernutrition: excess nutrients and/or calories in dietMalnourished: long-term outcome of consuming diet that doesn’t meet nutrient needsCan result from both under- and overnutrition© 2012 Pearson Education, Inc.Nutrition and You, 2eWhat Is Healthy Eating and What Tools Can Help?Tools to help avoid under- and overnutrition:Dietary Reference Intakes (DRIs)Nutrient recommendationsDietary Guidelines for AmericansGeneral dietary and lifestyle adviceMyPlateFood group recommendationsDaily Values on food labels© 2012 Pearson Education, Inc.Nutrition and You, 2eMiscounting Calories: Surprising New Diet Food Report© 2012 Pearson Education, Inc.Nutrition and You, 2eMiscounting CaloriesDiscussion QuestionsWhat is the misconception about the number of calories reported on the labels of some popular diet foods?Why is more than one sample of a particular food tested to determine the correct calorie count?Why does the FDA allow such a wide range of labeling of calories on prepared foods?© 2012 Pearson Education, Inc.Nutrition and You, 2eWhat Are the Dietary Reference Intakes?DRIs tell you how much of each nutrient you needto consume to:Maintain good healthPrevent chronic diseasesAvoid unhealthy excessesIssued by U.S. National Academy of Sciences’ Institute of MedicineUpdated periodically based on latest scientific research© 2012 Pearson Education, Inc.Nutrition and You, 2eFigure 2.1DRIs Encompass Several Reference Values© 2012 Pearson Education, Inc.Nutrition and You, 2eDRIs Encompass Several Reference ValuesAdequate Intake (AI):If insufficient scientific data to determine EAR and RDANext best estimate of amount of nutrient needed to maintain good healthTolerable Upper Intake Level (UL):Highest amount of nutrient that is unlikely to cause harm if consumed dailyConsuming amount higher than the UL daily may cause toxicity© 2012 Pearson Education, Inc.Nutrition and You, 2eFigure 2.2© 2012 Pearson Education, Inc.Nutrition and You, 2eDRIs Encompass Several Reference ValuesEstimated Average Requirement (EAR):Average amount of a nutrient known to meet the needs of 50 percent of individuals of same age and genderStarting point for determining the other valuesRecommended Dietary Allowance (RDA):Based on the EAR, but set higherAverage amount of a nutrient that meets the needs of nearly all individuals (97 to 98 percent)© 2012 Pearson Education, Inc.Nutrition and You, 2eDRIs Encompass Several Reference ValuesAcceptable Macronutrient Distribution Ranges (AMDR):Recommended ranges of intakes for energy-containing nutrientsCarbohydrates: 45 to 65 percent of daily caloric intakeFat: 20 to 35 percent of daily caloric intakeProteins: 10 to 35 percent of daily caloric intake© 2012 Pearson Education, Inc.Nutrition and You, 2eThe DRIs in ActionFigure 2.3© 2012 Pearson Education, Inc.Nutrition and You, 2eTable 2.1© 2012 Pearson Education, Inc.Nutrition and You, 2eHow to Use the DRIsTo plan a quality diet and make healthy food choicesGoal:To meet the RDA or AI of all nutrientsNot exceed the ULConsume the energy-yielding nutrients within the ranges of the AMDR© 2012 Pearson Education, Inc.Nutrition and You, 2eTable 2.2© 2012 Pearson Education, Inc.Nutrition and You, 2eAnimation: DRI Determination© 2012 Pearson Education, Inc.Nutrition and You, 2eWhat Are the Dietary Guidelines for Americans?The Dietary Guidelines for Americans, 2010 are the most recent nutrition and physical activity recommendationsSet by the USDA and Department of Health and Human Services Updated every five yearsIntended to help individuals aged two and older to improve their diet and lifestyle to lower risk of chronic diseases and conditions© 2012 Pearson Education, Inc.Nutrition and You, 2eDietary Guidelines for Americans, 2010 at a GlanceThere are two overarching concepts in the most recent guidelines:1. Maintain calorie balance over time to achieve and sustain a healthy weight.2. Consume more nutrient-rich foods and beverages.© 2012 Pearson Education, Inc.Nutrition and You, 2eDietary Guidelines for Americans, 2010