Chapter 2 - Designing a Healthful Diet

What are the five characteristics of a healthful diet?

Adequate, moderate, balanced, nutrient-dense, and varied.

What does adequate mean?

Provides enough energy, nutrients, and fiber to support health.

Why does dietary adequacy differ between people?

Needs differ by the individual; a male collegiate athlete and an 85-year-old sedentary woman have different needs.

What does moderation mean?

Not too much and not too little; the right amounts for maintaining proper weight and nutrition.

What does nutrient-dense mean?

Providing the highest level of nutrients for the lowest number of calories.

What are examples of nutrient-dense foods?

Fruits, vegetables, lean proteins, and whole grains.

What does balanced mean?

Eating the right combinations of foods to provide proper proportions of nutrients.

What does varied mean?

Eating many different foods from different food groups regularly.

Why is variety important?

It increases the likelihood of getting the multitude of nutrients the body needs.

What is the total diet approach?

All foods can fit if consumed in moderation with appropriate portion size and an active lifestyle.

What is the goal of choosing nutrient-dense foods?

Get more nutritional value for the number of calories consumed, with little or no solid fats, added sugars, refined starches, and excess sodium.

What is hunger?

A biological urge and physiologic drive to eat when the body senses it needs food.

What is appetite?

A psychological desire to eat influenced by sensory data.

What sensory information can influence appetite?

Touch, taste, sight, smell, and sound.

What are sociocultural cues that influence food choices?

Special occasions, locations and activities, emotions, and the culture of a school campus.

What learned factors influence food choices?

Family, community, religion, and culture.

What is conditioned taste aversion?

Avoidance of a food after a negative experience such as illness.

What tools can be used to design a healthful diet?

Food labels, Dietary Guidelines for Americans, USDA Food Patterns and MyPlate, and other eating plans.

What are the five components of food labels?

Statement of identity; net weight; ingredient list; manufacturer, packer, or distributor name and address; and nutrition information.

What is the Nutrition Facts Panel?

Nutrition information required by the FDA that can be used to plan a healthful diet.

When did food-label regulations begin and when was the new panel required?

Regulations began in 1973; manufacturers were required to use the new panel by 2018.

What are empty Calories?

Calories from solid fats and/or added sugars that provide few or no nutrients.

What are examples of empty-Calorie foods?

Cakes, cookies, hot dogs, and sweetened cereals.

What does the USDA recommend about empty Calories?

Limit them to a small number that fits nutrient needs based on age, gender, and physical activity.

What are Percent Daily Values (%DV)?

They describe how much a serving contributes to total intake of a nutrient.

What is the %DV based on?

A diet of 2,000 Calories per day.

What is a low %DV?

Less than 5% DV.

What is a high %DV?

More than 20% DV.

What are RDIs and DRVs?

RDIs are used for foods with an RDA value; DRVs are used for foods without an RDA value.

A food has sodium 3% DV, saturated fat 25% DV, and iron 45% DV. Which are low or high?

Sodium is LOW. Saturated fat and iron are HIGH.

Why are serving size and servings per container important?

Serving sizes help plan appropriate amounts, and standardized serving sizes allow comparisons among similar products.

Which nutrients are listed on the Nutrition Facts Panel?

Fat (total, saturated, and trans), cholesterol, sodium, carbohydrates, protein, and some vitamins and minerals.

What are nutrient claims on food labels?

FDA-approved claims related to nutrients, health, and disease when supported by convincing scientific evidence.

What are structure-function claims?

Generic statements about a food's impact on body structure and function that may appear without FDA approval.

Why should structure-function claims be viewed cautiously?

They can be made with no proof, so actual benefits may not be seen.

What are examples of structure-function claims?

“Builds stronger bones” and “Boost immune system.”

What are the Dietary Guidelines for Americans?

Principles developed by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture.

How often are the Dietary Guidelines revised?

Every 5 years; the notes identify the 2020–2025 edition.

What are the purposes of the Dietary Guidelines?

Promote health, reduce chronic disease risk, and reduce the prevalence of overweight and obesity.

What are the key Dietary Guidelines recommendations?

Follow a healthful eating pattern; limit saturated fat and added sugars; reduce sodium; increase nutrient-dense foods; shift to more healthful foods and beverages; support healthful eating patterns; and consume alcohol in moderation, if at all.

What are the Dietary Guidelines limits for saturated fat, added sugar, and sodium?

Saturated fat: less than 10% of total calories. Added sugars: less than 10%. Sodium: less than 2,300 mg/day.

What alcohol limits are given in the notes?

1 drink per day for women and 2 drinks per day for men, in moderation, if at all.

What is MyPlate?

A visual representation of the USDA Food Patterns, released in 2011 to replace MyPyramid.

What does MyPlate help Americans do?

Balance Calories through moderation, eat a variety of foods, use correct food-group proportions, personalize eating plans, increase physical activity, and set gradual improvement goals.

What food groups are emphasized by MyPlate?

Grains, vegetables, fruits, dairy foods, and protein foods.

What is an ounce-equivalent?

A serving size that is 1 ounce, or the equivalent.

What diet-planning resources are listed?

MyPlate Supertracker, MyDietAnalysis, USDA's Nutrient Database for Standard Reference, and phone apps such as MyFitnessPal. Supertracker was discontinued June 30, 2018.

How can MyPlate accommodate different cultures and lifestyles?

The Spanish version recommends food groups rather than specific foods. Ethnic foods, vegetarian foods, and other lifestyle preferences can be incorporated.

What are common challenges of eating out?

High-fat foods and large portion sizes. A restaurant meal can contain the recommended fat or Calorie intake for an entire day.

What must chain restaurants provide according to the notes?

Calorie information for standard menus. Other nutrients can be provided upon written request.

What restaurant foods should generally be avoided?

All-you-can-eat buffets, breaded and fried foods, and cream and cheesy sauces.

What are healthier restaurant portion strategies?

Choose an appetizer or children's portion, or share an entrée.

What are healthier restaurant food choices?

Broth-based soups; salads with dressing on the side; lean meats; vegetarian dishes; chicken or fish burgers; steamed vegetables; and beverages with few or no Calories.

What should you do about large restaurant portions?

Do not feel you must eat everything served.

What is a healthier restaurant dessert strategy?

Skip dessert or choose fruit.

What are the main features of the Mediterranean diet?

Olive oil is the primary fat. Daily foods include grains, legumes, nuts, vegetables, and cheese and yogurt. Eggs, poultry, fish, and sweets are weekly; red meat is monthly; wine is included in moderation.

What does DASH stand for?

Dietary Approaches to Stop Hypertension.

What foods does DASH emphasize?

Fruit, vegetables, whole grains, lean protein sources, and limited sweets and saturated fats.

What is mindful eating?

Increasing awareness while eating by focusing on the eating experience and reducing distractions.

How can you practice mindful eating?

Put away distractions, take your time, savor each bite, focus on smell, taste, texture, and temperature, notice fullness, pause between bites, and try eating silently.