Reminders

• Practice Your Skills #1 – complete only ONE option now

– Due Tuesday, January 16, 2018 by 11:55 p.m.

• Set up your Profile in SuperTracker

• Diet Analysis Project (DAP #1): Tracking your Diet

– Due Thursday, January 18, 2018 by 11:55 p.m.

• You will be assigned to a TA team by next week

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WHAT IS A HEALTHFUL DIET?
 Tools for Healthy Eating
Chapter 2
• Dietary Reference Intakes (DRIs)
– Guidelines for intake of specific nutrients
• Dietary Guidelines for Americans
– Broad dietary and lifestyle advice
• MyPlate
– A food guidance system for implementing
recommendations in the DRIs and Dietary Guidelines
• Nutrition Facts Panel
– Used on food labels and can help you decide which
foods to buy
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The DRIs encompass five reference values.

1. Estimated Average Requirement (EAR)

–
Average amount of a nutrient known to meet the
needs of 50% of individuals in the same age and
gender group
– Starting Point for determining the amount needed
for good health
2. Recommended Dietary Allowance (RDA)
– Average amount of a nutrient that meets the needs
of nearly all ( 97- 98% ) individuals
– Based on the EAR, but set higher
3. Adequate Intake (AI)
– Best estimate of the amount of a nutrient needed
for good health
– Used when there is insufficient data to determine
the EAR or RDA

4. Tolerable Upper Intake Level (UL)

– The highest amount of a nutrient that can be
consumed without harm
– Risk of toxicity with consumption above the UL
The DRI’s in Action
5. Acceptable Macronutrient Distribution
Range (AMDR)
– Guideline for intake of the energy-containing
nutrients
• Carbohydrates 45-65 percent of daily calories
• Fat 20-35 percent of daily calories
• Protein 10-35 percent of daily calories

*Know above calories*

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https://health.gov/dietaryguidelines/2015/guidelines/
Need Variety!

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• Key Recommendations that are quantitative are provided for several
components of the diet that should be limited. These components
are of particular public health concern in the United States, and the
specified limits can help individuals achieve healthy eating patterns
within calorie limits:
– Consume less than 10% of calories per day from added sugars
– Consume less than 10% of calories per day from saturated fats
– Consume less than 2,300 milligrams (mg) per day of sodium
– If alcohol is consumed, it should be consumed in moderation—
up to one drink per day for women and up to two drinks per day
for men—and only by adults of legal drinking age.

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MyPlate and ChooseMyPlate.gov emphasize changes in
diet, eating behaviors, and physical activity.

http://www.choosemyplate.gov/
MyPlate Messages

Everything you eat and drink over time matters. The right mix can
help you be healthier now and in the future.

This means:
• Make half your plate fruits and vegetables.
– Focus on whole fruits.
– Vary your veggies.
• Make half your grains whole grains.
• Move to low-fat and fat-free milk or yogurt.
• Vary your protein routine.
• Drink and eat less sodium, saturated fat, and added sugars.

See more at: http://www.choosemyplate.gov/dietary-guidelines#sthash.Mk82mAZ2.dpuf

• Solid fats and added sugars add calories to the
food but few or no nutrients.
• For this reason, these calories are often called
empty calories
Male Female

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 Alternatives?

http://www.choosemyplate.gov/food-
groups/emptycalories_count_table.html
Nutrient dense foods provide more nutrition per
calorie and fewer solid fats and added sugars.

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How do we know nutrient content
of foods?

Food & Drug Association updating

the Nutrition Facts Panel

Let’s look at the changes

(being phased in this year)
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1. Greater understanding of nutrition science
• Added sugars information
• Update daily values
• Potassium & vitamin D information
• Keep calcium and iron mandatory,
make Vitamin A and C voluntary
• Keep total fat, saturated fat, trans fat
• Remove “calories from fat”

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2. Updated Serving Size Requirements and New
Labeling Requirements for Certain Package
Sizes
• Change the serving size requirements to reflect how
people eat and drink today.
• Require that packaged foods, including drinks, that
are typically eaten in one sitting be labeled as a
single serving.
• For packages that could be consumed in one sitting
manufacturers would have to provide “dual column”
labels to indicate both “per serving” and “per
package” calories and nutrient information

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 3. Refreshed Design

• Make calories and serving sizes more prominent to

emphasize parts of the label that are important in
addressing current public health concerns such as
obesity, diabetes, and cardiovascular disease.
• Shift the Percent Daily Value to the left of the label,
so it would come first.
• Change the footnote to more clearly explain the
meaning of the Percent Daily Value.

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Nutrition Facts Panel can be used to
comparison shop.

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Daily Values are based on 2000 calorie diet and
are for use on Nutrition Facts Panel only.

• DVs are ballpark reference levels to see how

nutrients in foods fit into your overall diet.

– No DVs for trans fat, sugars, and protein

– 20 percent or more of the DV, it is considered high in
that nutrient.
– 10-19 percent of the DV, it considered a good or
adequate in that nutrient.
– 5 percent or less of the DV, it is considered low in that
nutrient.
Nutrient Claims have standard definitions.
Health Claims describe an association
between a food or dietary compound
compound and a disease (prevention) or
health condition.
Osteoporosis

Calcium
Structure/function claims describe how a
nutrient or dietary compound affects body
structure or function

• Can be made without FDA approval.

• Cannot mention a disease or symptom.
– Such as “May reduce the risk of heart disease”
(health claim)
– Can say “Promotes a healthy heart”
(unproven, but legal S-F claim)
– See text for more examples.
A functional food is one that has been shown to have a
positive effect on health beyond its basic nutrients.
(more popularly known as “superfoods”)

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Healthy Choices, Meal Planning
and Portion Sizes
 iClicker
Healthy eating involves the
following three principles:

• balance, portion control, and variety.

• variety, moderation, and portion control.
• balance, moderation, and variety.
• better nutrition, portion control, and
moderation.
© 2017 Pearson
Education, Inc.
Eating Out or Eating In:
Where you Eat
Affects What you Eat
 Where America Eats

Source: USDA, Economic Research Service, food Expenditure Series.

http://www.ers.usda.gov/Briefing/CPIFoodandexpenditures/data/ Accessed
March 3, 2010.
 Where America Eats

Source: Data from Sloan EA. What, When and Where American eats. Food
Technology; January: 18-27.
 Key Concepts
• Americans are eating more meals away
from home than ever before.
• Eating out generally means eating more
calories, more fat, less fiber, and fewer
fruits and vegetables.
• Fast-food consumption is associated with
higher body weight.
• Preparing and eating more meals at home
is a good strategy to improve overall diet.
Guess the calorie and fat content!
Chipotle Mexican Grill
Burrito with Rice, Black Beans, Chicken, Cheese
and Guacamole
980 calories
41 grams of fat

Olive Garden
Spaghetti and Meatballs
1110 calories
50 grams of fat

Applebee’s
Oriental Grilled Chicken Salad, Regular Size
1250 calories
76 grams of fat
portion distortion is the perception that
large portions are appropriate to eat at
one sitting; cause by the increase in
portions served primarily in restaurants.
The Secret to Portion Size is in Your
Hands!
 Tips for Right-Sizing Your Portions
• Measure your portions— use a food scale or
measuring cups.
• Don’t Serve family style—
– serve your plate in the kitchen
– don’t put serving bowls on the table (except for
salad and vegetables )
– serve yourself a reasonable portion
– eat slowly and enjoy your meal.
• Don’t eat directly from containers or bags—
put a reasonable amount in a bowl or
container and leave the rest in the pantry
• Don’t eat while watching TV, using electronic
devices or driving
• Be wary of single-serving packages—they may
actually be two or more servings.
• Use smaller plates bowls and glasses
• Be mindful of how much you are eating
– Think about what you are eating and how much
– Don’t eat while watching TV or driving
 Strategies to Help You Eat Healthy When
You Eat Out
• Prepare before you go — check out the menu online
for nutrition information and pre-choose what you
will order
• Think before you order — think about how hungry
you are. Read the menu carefully. Try not to order
more food than you need.
• Control portions —split an entrée with a friend,
order an appetizer instead of an entree, take half of
your meal home (ask for take out container at
beginning of meal).
Choose Healthier Options
• Avoid items with words like crispy, creamy, sautéed,
pan-fried, buttery, breaded, sauced or stuffed
(generally higher in calories and fat)
• Choose simple foods (generally less calories and fat)
• Don’t be afraid to ask for different side items or
changes to preparation.
• Is there anything you can sub for fries? i.e. small
salad, steamed veggies, or baked potato
• Remember to choose low-fat condiments, i.e. low-
fat or fat-free salad dressing, salsa instead of sour
cream with baked potato, mustard instead of
mayonnaise
• Try the fork method for salads:
– Ask for dressing on the side. Dip your fork into the
dressing, then load your fork with salad. You may be
surprised how little dressing you need.
• Choose pasta dishes with tomato sauce instead of
cream sauce
• Choose foods that are baked, grilled, broiled,
poached, or steamed.
• General rule of thumb—frying fish or chicken can
double the calories.
• Eating at a buffet? Fill up on low-calorie salad and
vegetables and choose smaller portions or lean
grilled meat.
• Choose sorbet or fresh fruit for dessert or order a
dessert for the whole table to share.
Prepare and Eat More Meals at Home
Key is Cooking!