Jaymie TicknorIntro Nutrition Science 2460 Sect. 0023 June 2014Chapter #2 : Designing a Healthful Diet What is a Healthful Diet?● Healthful Diet: a diet that provides the proper combination of energy and nutrients and isadequate, moderate, balanced, and variedA Healthful Diet is Adequate● Adequate Diet: a diet that provides enough of the energy, nutrients, and fiber needed to maintain a person’s healthA Healthful Diet is Moderate● Moderation: eating any foods in moderate amounts - not too much and not too littleA Healthful Diet is Balanced● Balanced Diet: a diet that contains the combination of foods that provide the proper proportions of nutrientsA Healthful Diet is Varied● Variety: eating a lot of different foods each dayWhat Tools Can Help Me Design a Healthful Diet?Food Labels● U.S. Food and Drug Administration (FDA) first established regulations in 1973○ U.S. Congress passed the Nutrition Labeling and Education Act in 1990■ Specifies which foods require a food label■ Provides detailed descriptions of the information that must be included on the label■ Describes the companies and food products that are exempt from publishing complete nutrition information on food labels● U.S. Department of Agriculture regulates meat or poultry, which do not have detailed food labels● Coffee and food spices are not required to follow FDA labeling guidelines○ They contain insignificant amounts of all nutrientsFive Components Must Be Included on Food Labels1. Statement of Identity: common name of the product or appropriate identification must bepromptly displayed on the labela. This information tells us what the product is2. Net Contents of the Package: the quantity of the food product in the entire package must be accurately described3. Ingredient List: ingredients must be listed by their common names, in descending order by weight4. Name and Address of the Food Manufacturer, Packer, or Distributor: use information to find out more detail about a food product and to contact the company if there is something wrong with the product or that it might have caused an illness5. Nutrition Information: Nutrition Facts Panel contains nutrition information required by FDAa. Primary tool to assist in choosing more healthful foodsHow to Read and Use the Nutrition Facts Panel on Foods● Nutrition Facts Panel: the label on a food package that contains the nutrition information required by the FDA1. Serving size and servings per container: describes the serving size in a common household measure and a metric measure as well as how many servings are contained in the package2. Calories and Calories from fat per serving: describes the total number of Calories and the total number of Calories that come from fat in 1 serving of that food3. List of nutrients: states the nutrients the food containsa. Nutrients listed toward the top are generally the ones you should strive to limit in a healthful dieti. Ex: total fat, saturated fat, trans fat, cholesterol, and sodiumb. Nutrients listed toward the bottom are generally the ones you should try toconsume more ofi. Ex: fiber, vitamin A and C, calcium, and ironc. Potassium is not required on the Nutrition Facts Label4. Percent Daily Values (%DV): information on a Nutrition Facts Panel that identifies how much a serving of food contributes to your overall intake of the nutrients listed on the labela. Based on an energy intake of 2,000 Calories per day5. Footnote: lower part of the panela. Tells you that the %DV are based on a 2,000-Calorie diet and that your needs may be higher or lower based on your caloric needsFood Labels Can Contain a Variety of Nutrient Claims● FDA regulates two types of claims that food companies put on food labels:1. Nutrient Claimsa. Daily Values on the food labels serve as a basis2. Health Claims● FDA developed a Health Claims Report Card○ Grades the level of confidence in a health claim based on current scientific evidence● Functional Food: a food or food component that provides a health benefit beyond basic nutritionDietary Guidelines for Americans● Dietary Guidelines for Americans: a set of principles developed by the U.S Departmentof Agriculture and the U.S. Department of Health and Human Services to assist Americans in designing a healthful diet and lifestyle○ Updated every 5 years○ There are 23 recommendations for the general population■ But encourage you to focus more on four main ideas○ Recommends 30 minutes of moderate exercise most or all days of the week minimumBalance Calories to Maintain Weight● Nutrient-Dense Foods: foods that provide the most nutrients for the least amount of energy (Calories)● Nutrient Density: the relative amount of nutrients per amount of energy or number of CaloriesReduce Your Consumption of Foods and Food Components of Concern● Sodium: excessive consumption of sodium (major mineral found in salt) is linked to highblood pressure (hypertension)○ Can cause some people to lose calcium from their bones■ Increase risk for bone loss and bone fractures○ Dietary Guidelines recommends limiting sodium● Fat: essential nutrient; energy dense○ Less than 10% of total daily Calories should come from saturated fat○ Consume less than 300 mg per day of cholesterolIncrease Your Consumption of Healthful Foods and Nutrients● Increase intake of fruits and vegetables○ Provide non-nutrient substances called phytochemicals: compounds found in plants that are believed to have health-promoting effects in humans● At least half of all grain foods are made from whole grains● Choose fat-free or low-fat milk and milk products● Choose protein foods that are lower in solid fat and Calories● Choose foods that provide an adequate level of dietary fiber (carbohydrate) and potassium (recommend increase consumption), calcium, and vitamin D○ These nutrients help maintain healthy blood pressure and reduce risks for certain diseases● Nuts are a good source of healthy oilsFollow Healthy Eating Patterns● Clean your hands, food contact surfaces, and vegetables and fruits● Separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods● Cook foods to a safe temperature● Chill (refrigerate) perishable foods promptlyThe USDA Food Patterns● MyPlate: the graphic representation of the 2010 Dietary Guidelines○ Replaces the USDA’s previous MyPyramid graphic○ Is an interactive, personalized guide○ Intended to help Americans:■ Eat in