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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):
20-35%
 Recommended ranges of intakes for Fat
energy-containing
Simple
nutrients
25% or
 Carbohydrates:less
45 to 65% of daily caloric intake
Saturated <7%
 Fat: 20 to 35% of daily caloric intake
Carbohydrate 45-65%
 Proteins: 10 to 35% of daily caloric intake
Fat
Saturated Fat
Protein
Com plex
Complex
20-40%
or more
Protein
10-35%
Sim ple
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
The End
Slide Show developed by:
Richard C. Krejci, Ph.D.
Professor of Public Health
Columbia College
All Rights Reserved