The Pursuit of an Ideal Diet © 2007 Thomson - Wadsworth.

Chapter 2

Chapter 2The Pursuit of an Ideal Diet 2007 Thomson - Wadsworth

1Ask Yourself: 2007 Thomson - WadsworthTrue or False?1. It is wise to eat the same foods every day.2. Milk is such a perfect food that it alone can provide all the nutrients a person needs.3. Cookies cannot be included in a healthful diet.4. When it comes to nutrients, more is always better.5. A persons energy needs are based on his or her age, gender, and physical activity levels.2 2007 Thomson - WadsworthTrue or False?6. From a nutritional standpoint, there is nothing wrong with grazing on snacks all day, provided the snacks meet nutrient needs without supplying too many calories.7. If you dont meet your recommended intake for a nutrient every day, you will end up with a deficiency of it.8. If a food label claims that a product is low-fat, you can believe it is.9. Most dietitians encourage people to think of their diets in terms of the basic four food groups.10. According to the government, people should try to eat at least two cups of fruit and two and a half cups of vegetablestotaling nine servingsa day.3The ABCs of Eating for HealthAdequacy: characterizes a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health.Balance: a feature of a diet that provides a number of types of foods in balance with one another, such that foods rich in one nutrient do not crowd out of the diet foods that are rich in another nutrient.Calorie control: control of consumption of energy (calories); a feature of a sound diet plan.Moderation: the attribute of a diet that provides no unwanted constituent in excess.Variety: a feature of a diet in which different foods are used for the same purposes on different occasionsthe opposite of monotony. 2007 Thomson - Wadsworth

4The ABCs of Eating for HealthNutrient dense: refers to a food that supplies large amounts of nutrients relative to the number of calories it contains. The higher the level of nutrients and the fewer the number of calories, the more nutrient dense the food is.

2007 Thomson - Wadsworth5The ABCs of Eating for Health 2007 Thomson - Wadsworth

6Nutrient Recommendations Dietary Reference Intakes (DRI): a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people.Established by a committee of nutrition experts selected by the National Academy of Sciences (NAS)Based on latest scientific evidence regarding diet and healthThe first set was called the Recommended Dietary Allowances (RDA); first published in 1941; revised ten timesThe series of DRI reports have been published since 1997

2007 Thomson - Wadsworth7The DRI ReportsCalcium, vitamin D, phosphorus, magnesium, and fluoride, 1997Folate, vitamin B12, other B vitamins, and choline, 1998Vitamins C and E, selenium, and carotenoids, 2000Vitamins A and K and trace minerals, 2002Energy, macronutrients, and physical activity, 2002Water, potassium, sodium, chloride and sulfate, 2004Other food components (for instance, phytochemicalsthe nonnutrient compounds found in plant-derived foods like garlic and soy)AlcoholDRI tables are located inside the cover of the textbookFull text reports are available at www.nap.edu

2007 Thomson - Wadsworth08Nutrient RecommendationsEstimated Average Requirements (EAR)Recommended Dietary Allowances (RDA)Adequate Intakes (AI),Tolerable Upper Intake Levels (UL)Estimated Energy Requirements (EER)Acceptable Macronutrient Distribution Ranges (AMDR) 2007 Thomson - Wadsworth

9Nutrient RecommendationsRequirement: the minimum amount of a nutrient that will prevent the development of deficiency symptoms. Requirements differ from the RDA and AI, which include a substantial margin of safety to cover the requirements of different individuals.

2007 Thomson - Wadsworth10The Correct View of the DRI 2007 Thomson - Wadsworth

11The Correct View of the DRI 2007 Thomson - Wadsworth

12DRI TermsEstimated average requirement (EAR): the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. The EAR is used in setting the RDA.Recommended dietary allowance (RDA): the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (9798%) healthy individuals of a specific age and gender.Adequate intake (AI): the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. The AI exceeds the EAR and possibly the RDA. 2007 Thomson - Wadsworth13DRI TermsEstimated energy requirement: (EER): the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health.Acceptable macronutrient distribution range (AMDR): a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients. 2007 Thomson - Wadsworth14DRI TermsTolerable upper intake level (UL): the maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people. The UL is not intended to be a recommended level of intake.The need for setting UL is the result of more and more people using large doses of nutrient supplements and the increasing availability of fortified foods.UL tables are located inside the cover of the textbook.

2007 Thomson - Wadsworth15Nutrient RecommendationsFortified foods: foods to which nutrients have been added, either because they were not already present or present in insignificant amounts. Examples: margarine with added vitamin A, milk with added vitamin D, certain brands of orange juice with added calcium, breakfast cereals with added nutrients and nonnutrients. 2007 Thomson - Wadsworth16Nutrient Recommendations 2007 Thomson - Wadsworth

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18Other RecommendationsNutrition Recommendations from the World Health Organization (WHO)Energy: Sufficient to support normal growth, physical activity, and body weight (BMI 2022).Total fat: 15 to 30% of total energy Saturated fatty acids: 0 to 10% of total energy Polyunsaturated fatty acids: 3 to 7% of total energy Dietary cholesterol: 0 to 300 milligrams per dayTotal carbohydrate: 55 to 70% of total energy Complex carbohydrates: 55 to 75% of total energy Dietary fiber: 27 to 40 grams per day Refined sugars: 0 to 10% of total energyProtein: 10 to 15% of total energySalt: Upper limit of 6 grams per day 2007 Thomson - Wadsworth19 2007 Thomson - Wadsworth


21The Challenge of Dietary GuidelinesPeople vary in the amount of a given nutrient they need. The challenge of the DRI is to determine the best amount to recommend for everybody.Lifestyle diseases: conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, and excessive drinking and smoking. Lifestyle diseases are also referred to as diseases of affluence. 2007 Thomson - Wadsworth

22Dietary Guidelines for Americans 2005Adequate nutrients within energy needsWeight managementPhysical activityFood groups to encourageFatsCarbohydratesSodium and potassiumAlcoholic beveragesFood safety 2007 Thomson - Wadsworth23Adequate Nutrients within Energy NeedsConsume a variety of nutrient-dense foods and beverages within and among the basic food groupsLimit the intake of saturate & trans fats, cholesterol, added sugars, salt, & alcoholMeet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA MyPyramid Food Guidance System 2007 Thomson - Wadsworth24Weight ManagementTo maintain body weight in a healthy range, balance calories from foods and beverages with calories expendedTo prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity 2007 Thomson - Wadsworth25Physical ActivityEngage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weightAchieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance 2007 Thomson - Wadsworth26Physical ActivitySpecific recommendations:To reduce the risk of chronic disease in adulthood: 30 min of moderate-intensity physical activity on most daysGreater health benefits: activity of more vigorous intensity or longer durationTo sustain weight loss in adulthood: 60-90 min of daily moderate-intensity activity 2007 Thomson - Wadsworth27Food Groups to EncourageConsume a sufficient amount of fruits and vegetables while staying within energy needsChoose a variety of fruits and vegetables each dayInclude selections from all 5 vegetable subgroups several times a weekConsume 3 or more ounce-equivalents of whole-grain products per dayConsume 3 cups per day of fat-free or low-fat milk or equivalent milk products 2007 Thomson - Wadsworth28FatsConsume less than 10% of calories from saturated fats Less than 300 mg of cholesterol per dayKeep trans fat consumption as low as possibleKeep total fat intake between 20% & 35% of caloriesChoose from mostly polyunsaturated and monounsaturated fat sourcesWhen selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low fat, or fat freeLimit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils 2007 Thomson - Wadsworth29CarbohydratesChoose fiber-rich fruits, vegetables, and whole grains oftenChoose and prepare foods and beverages with little added sugarsReduce the incidence of dental cavities by practicing good oral hygiene and consuming sugar-and starch-containing foods and beverages less frequently 2007 Thomson - Wadsworth30Sodium and PotassiumChoose and prepare foods with little salt (less than 2,300 mg of sodium per day, or approx. 1 teaspoon of salt)At the same time, consume potassium-rich foods, such as fruits and vegetables 2007 Thomson - Wadsworth31Alcoholic BeveragesThose who choose to drink should do so sensibly and in moderationModeration = 1 drink/day for women or 2 drinks/day for menSome individuals should not consume alcoholic beveragesShould avoid alcoholic beverages when engaging in activities that require attention, skill, or coordination 2007 Thomson - Wadsworth32Food SafetyTo avoid microbial foodborne illness:Clean hands, food contact surfaces, and fruits and vegetablesMeat and poultry should not be washed or rinsedSeparate raw, cooked, and ready-to-eat foodsCook foods to a safe internal temp.Chill perishable food promptlyDefrost foods properlyAvoid unpasteurized milk, milk products, and juicesAvoid raw or undercooked eggs, meat, poultry and sprouts 2007 Thomson - Wadsworth33Tools Used in Diet PlanningFood Group Plans separate foods into specific groups and then specify the number of servings from each group to eat each dayServing - the standard amount of food used as a reference to give advice regarding how much to eat 2007 Thomson - Wadsworth

34The MyPyramid Food Guidance System calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain a healthy weight.Remember to balance the energy consumed with the energy expended in play. 2007 Thomson - Wadsworth


36MyPyramid DesignMake smart choices from every food groupFind balance between food and physical activityFocuses on nutrient-rich foods in sensible portion sizes 2007 Thomson - Wadsworth

37MyPyramid Key ComponentsActivityRegular physical activity and reduced sedentary activities VarietyEat foods from all groups and subgroupsProportionalityIdentifies proportions of foods that should make a healthful dietModerationConsume less of solid fats and added sugarsConsume more of nutrient-rich foodsPersonalizationOne size does not fit allCustomize your plan at www.MyPyramid.govGradual improvementTake small steps to improve diet and lifestyle everydayVisit www.smallstep.gov

2007 Thomson - Wadsworth38Using The Power of the PyramidStep 1: Estimate your daily energy needs

Step 2: Build your daily eating plan

Step 3: Let the pyramid guide your food choices 2007 Thomson - Wadsworth

39Step 1: Estimating Daily Energy NeedsAccess www.MyPyramid.govEnter age, gender and usual physical activity 2007 Thomson - Wadsworth

40Step 2: Build Your Daily Eating Plan 2007 Thomson - Wadsworth

41Step 3: Let the Pyramid Guide Your Food Choices 2007 Thomson - Wadsworth










51Gaining Calorie ControlDiscretionary Calorie Allowance - the balance of calories remaining in a persons energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods in low-fat or no-added sugar formsTypically amounts to between 100 and 300 caloriesMay be totally used by selecting foods higher in calories (example: higher-fat meat, higher-fat dairy products, sweetened bakery products)

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53Discretionary Calorie AllowanceCalories assigned can be used to:Increase intake of basic food groupsSelect foods that are higher in fat or contain added sugaradded sugar includes sugar or caloric sweeteners added during processing or preparationAdd oils, solid fats or sugars to food or beveragessolid fats include fats that are solid at room temperature such as butter, lard or shorteningConsume alcohol

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One fist clenched = 8 fl ozTwo hands, cupped = 1 cupOne hand, cupped = cupPalm of hand = 3 ozTwo thumbs together = 1 tbsp55 2007 Thomson - Wadsworth



58Color Your Plate for Health with a Variety of Fruits and VegetablesColor your plate with health-protective foodsAt least 3 differently colored fruits/ vegetables per dayBe adventurous: select from as wide a variety of fruits and vegetables as possibleMake it easy on yourself! 2007 Thomson - Wadsworth

59Food LabelsCongress passed the Nutrition Labeling and Education Act in 1990

The Food and Drug Administration (FDA) enforces the law for foods sold in the United States

The law ensures that food companies provide nutrition information in a standard format

2007 Thomson - Wadsworth60Food LabelsBy law, all labels must contain:Ingredients list: a listing of the ingredients in a food, with items listed in descending order of predominance by weight. All food labels are required to bear an ingredients list.Nutrition Facts panel: a detailed breakdown of the nutritional content of a serving of a food that must appear on virtually all packaged foods sold in the United States. 2007 Thomson - Wadsworth61 2007 Thomson - Wadsworth



64Food LabelsFortified food: a food to which manufacturers have added 10% or more of the Daily Value for a particular nutrient.Daily Values: the amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthful diet. The % Daily Values that appear on food labels tell you the percentage of a nutrient that a serving of the food contributes to a healthful diet. 2007 Thomson - Wadsworth


66Food LabelsNutrient content claims: claims such as low-fat and low-calorie used on food labels to help consumers who dont want to scrutinize the Nutrition Facts panel get an idea of a foods nutritional profile. These claims must adhere to specific definitions set forth by the Food and Drug Administration.Health claim: a statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. Manufacturers must adhere to strict government guidelines when making such claims. 2007 Thomson - Wadsworth



69Other Tools Used in Diet PlanningExchange lists: lists of categories of foods with portion sizes specified in a way that allows foods to be mixed and matched or exchanged for one another in the dietPortion sizes are categorized according to the calorie, protein and fat content of the foodsUseful for people who follow calorie-controlled diets

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70Other Tools Used in Diet PlanningFood composition tables: tables that list the exact number of calories, grams of fat, milligrams of sodium and other nutrients commonly found in foodsAppendix E provides an extensive food composition tableMany versions of software are available containing food composition databases that calculate and analyze diets and recipes 2007 Thomson - Wadsworth71American eating habits have become as diverse as the ethnic and cultural groups that make up Americas peopleExamine the ethnic and regional pyramids to see how they fit into a healthful eating plan 2007 Thomson - Wadsworth

72Mexican American Foods and MyPyramid 2007 Thomson - Wadsworth

73A Chinese American MyPyramid Food Guide 2007 Thomson - Wadsworth

74Mediterranean Food Pyramid 2007 Thomson - Wadsworth

75Fitting Indian Foods Into the MyPyramid Food Guide 2007 Thomson - Wadsworth

76Traditional African American Foods and the MyPyramid Food Guide 2007 Thomson - Wadsworth

77Fitting Jewish American Foods into the MyPyramid Food Guide 2007 Thomson - Wadsworth

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The Pursuit of an Ideal Diet © 2007 Thomson - Wadsworth.

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