Tools for Healthy Eating

Chapter 2 Tools for Healthy Eating Slide Show was developed by: Richard C. Krejci, Ph.D. Professor of Public Health Columbia College 1.15.14

Objectives for Chapter 2 1. Describe the three key principles of a healthy diet. 2. Define the terms nutrient density and energy density. 3. Explain what the DRIs are. 4. Discuss the differences between the EAR, AI, RDA, UL, and AMDR. 5. Describe the principles in the 2010 Dietary Guidelines for Americans.

Objectives for Chapter 2 6. Name the five food groups and the typical foods represented in the ChooseMyPlate.gov) food guide recommendations. 7. Identify the required components of a food label. 8. Determine the nutritional adequacy of a food based on the food label and Nutrition Facts panel. 9. Describe the three types of claims that are regulated by law. 10. Plan a balanced diet using ChooseMyPlate as a guide.

What 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 over-nutrition

What Is Healthy Eating and What Tools Can Help? Four Tools to help avoid under- and over-nutrition: 1. Dietary Reference Intakes (DRIs) Nutrient recommendations 2. Dietary Guidelines for Americans General dietary and lifestyle advice 3. ChooseMyPlate.gov Food group recommendations 4. Daily Values on food labels

Miscounting Calories: Surprising New Diet Food Report Click on the link under the VIDEO CLIPS tab in KC to watch the ABC News video (5 minutes and 45 seconds)

Miscounting Calories 1. What is the misconception about the number of calories reported on the labels of some popular diet foods? 2. Why does the FDA allow such a wide range of labeling of calories on prepared foods?

What Are the Dietary Reference Intakes? DRIs tell you how much of each nutrient you need to consume to: Maintain good health Prevent chronic diseases Avoid unhealthy excesses DRIs Issued by U.S. National Academy of Sciences Institute of Medicine Updated periodically based on latest scientific research

DRIs Encompass Several Reference Values Figure 2.1

Figure 2.2

DRIs Encompass Five Reference Values 1. Adequate Intake (AI): If insufficient scientific data to determine EAR and RDA Next best estimate of amount of nutrient needed to maintain good health 2. Tolerable 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

DRIs Encompass Five Reference Values 3. Estimated 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 values 4. Recommended 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)

DRIs Encompass Several Reference Values 5. Acceptable Macronutrient Distribution Ranges (AMDR): Fat 20-35% Recommended ranges of intakes for energy-containing Simple nutrients 25% or Carbohydrates: less 45 to 65% of daily caloric intake Fat: 20 to 35% of daily caloric intake Carbohydrate 45-65% Proteins: 10 to 35% of daily caloric intake Complex 20-40% or more Saturated <7% Protein 10-35% Fat Saturated Fat Protein Complex Simple

The DRIs in Action Figure 2.3

How Many Calories Does One Need Each Day? Table 2.1

How to Use the DRIs To plan a quality diet and make healthy food choices Personal Goals: 1. To meet the RDA or AI of all nutrients 2. Not exceed the UL 3. Consume the energy-yielding nutrients within the ranges of the AMDR

The Do s and Don ts for Using the DRIs Table 2.2

Animation: DRI Determination

What Are the Dietary Guidelines for Americans? 2010 Dietary Guidelines for Americans are most recent nutrition and physical activity recommendations Set by the USDA and Department of Health and Human Services Updated every 5 years Allow healthy individuals over the age of two to maintain good health and prevent chronic disease

Dietary Guidelines for Americans at a Glance 1. Consume a variety of nutrient-dense foods, being careful not to exceed daily calories needed to maintain a healthy weight 2. Maintain a balance between the amount of calories consumed and expended 3. Be physically active, spending at least 30 minutes in moderately intense physical activity each day 4. Food groups to encourage: at least three servings of whole grains, three of fat-free or low-fat milk products, two cups of fruit, and at least two-and-a-half cups of colorful vegetables each day

Dietary Guidelines for Americans at a Glance 5. Keep dietary fat between 20 to 35% of daily calories and choose vegetable oils, nuts, and fish for hearthealthy, unsaturated fats 6. For carbohydrates, choose lean dairy products, whole grains, fruits, and vegetables more often than sugary soft and fruit drinks, and bakery items 7. Keep daily sodium intake less than 2,300 mg (~1 tsp salt) 8. Avoid alcohol if pregnant, lactating, under 21, or have certain medical conditions 9. Properly clean, prepare, and store foods to avoid microbial foodborne illness

What Is the ChooseMyPlate.gov Food Guidance System? MyPyramid was the most recent food guidance system for Americans, released by the USDA in 2005 but was replaced by ChooseMyPlate in July 2011. Personalized and high-tech Food groups and relative proportions Food guidance systems are visual diagrams that provide variety of food recommendations to help create a healthy diet

The Three General Areas Balance Calories enjoy your food but eat less avoid oversized portions Foods to Increase ½ plate is fruits and vegetables ½ grains are whole grains switch to fat-free or low fat dairy Foods to Reduce sodium in soups, breads, and frozen meals sugary drinks (drink more water) Figure 2.5

MyPlate Nutrient-Dense Foods Grains Vegetables Fruits Dairy Protein Figure 2.7

International Food Guide Systems Guidelines are based on their food supply and cultural food preferences. Figure 2.4

Which Is the Healthier Way to Enjoy Potatoes? 600 calories 200 calories Figure 2.6

How to Use ChooseMyPlate.gov How much from each food group should you, personally, be eating? The www.choosemyplate.gov interactive website gives you the number of cups or ounces to eat from each food group based on your daily calorie needs Your calorie needs are based on your age, gender, and physical activity level

How Much Should One Eat from Each Food Group? The following are suggested amounts to consume daily from each of the basic five food groups and healthy oils based on your daily calorie needs (EER is on page 369). Remember that most of your choices should contain little solid fats and added sugar. Source: U.S. Department of Agriculture, www.choosemyplate.gov Table 2.3

What s a Serving? Eat With Your Hands! Figure 2.9

Moderation: How Solid Fats and Added Sugars Fit into a Healthy Diet Figure 2.10

Mixed Dishes: A Combination of Good Food Source: USDA, Mixed Dishes in MyPyramid, available at www. ChooseMyPlate.gov Table 2.5

A Healthy Daily Food Plan Figure 2.11

Food Exchange Lists Exchange Lists for Meal Planning were designed in 1950 to give people with diabetes a structured eating plan Useful tool to control calorie, carbohydrate, protein, and fat intakes still in use today Group food together according to their carbohydrate, protein, and fat composition Provide specific portion sizes for each food so that each food contributes a similar amount of calories per serving Foods within each group can be exchanged with each other at meals and snacks

Animation: Reading Labels

What Is a Food Label and Why Is It Important? The food label tells you what s in the package To help consumers make informed food choices Since 1920s, Food and Drug Administration (FDA) mandated that every packaged food be labeled with: Name of the food Net weight Name and address of manufacturer or distributor List of ingredients in descending order by weight

What Is a Food Label and Why Is It Important? Nutrition Labeling and Education Act of 1990 mandated that labels now also show: 1. Uniform nutrition information and serving sizes 2. Health claims that are accurate and science-based 3. How a serving of food fits into an overall daily diet 4. Uniform definitions for descriptive labels terms such as fat-free and light Exemptions from a Nutrition Facts panel on label: Deli items, bakery foods, ready-to-eat foods prepared and sold in restaurants, or produced by small businesses

Out with the Old and In with the New Figure 2.12a

Figure 2.12b

Understanding the Nutrition Facts Panel Figure 2.13

Using the Nutrition Facts Panel to Comparison Shop Figure 2.14

On the Label: Label Claims Nutrient Content Claims: Describe the level or amount of a nutrient in food product Health Claims: Describe a relationship between a food or dietary compound and a disease or health-related condition Structure/Function claims: Describe how a nutrient or dietary compound affects the structure or function of the human body

Soup s On! - How Much Sodium? Figure 2.15

Labeling Terms Table 2.6

Labeling Claims Table 2.7

Labeling Claims (cont.) Table 2.7

A Structure/Function Label Claim Figure 2.16

Functional Foods: What Role Do They Play in Your Diet? Functional Foods: have a positive effect on health beyond providing basic nutrients Example: Carrots, which contain beta-carotene, a phytochemical that protects cells from damaging substances that increase risk of some chronic diseases, including cancer Zoochemicals: compounds in animal food products that benefit health Example: Omega-3 fatty acids in fatty fish Manufacturers also fortify food products with phyto- or zoochemicals

Functional Foods: What Role Do They Play in Your Diet? Americans spent $31 billion in 2008 on functional foods and beverages Benefits of Functional Foods: Economical way for health professional to treat chronic disease Example: Cholesterol-lowering oats and/or plant sterols may be preferable to drugs Concerns with Functional Foods: Excess may cause problems More research, regulation and education needed

Helpful Guide to Functional Foods Misc 2.5

How to Use Functional Foods Use foods with naturally-occurring phytochemicals and zoochemicals Whole grains, fruits, vegetables, healthy vegetable oils, lean meat, and dairy products Be careful not to over-consume any one compound if consuming packaged functional foods A registered dietitian can provide advice on whether you would benefit from added functional foods and how to balance them in your diet

Tools for Healthy Eating Table 2.8-1

Tools for Healthy Eating (cont.) Table 2.8-2