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Module 2: Tools for Healthy Eating

Module 2: Tools for Healthy Eating

  • Key objective of Module 2:

    • Describe three key principles of a healthy diet and the tools to guide healthy eating.
    • Understand DRIs and differences among EAR, AI, RDA, UL, and AMDR.
    • Describe the Dietary Guidelines for Americans.
    • Explain MyPlate and name the five food groups with typical foods in each.
    • Identify required components of a food label and how to use it.
    • Explain the role of functional foods in the diet.

  • Three key principles of healthy eating

    • Balance
    • Variety
    • Moderation
    • Undernutrition: not meeting nutrient needs
    • Overnutrition: excess nutrients and/or calories
    • Malnourished: long-term outcome of a diet that doesn’t meet nutrient needs (can result from both under- and overnutrition)

  • Tools to help avoid under- and overnutrition (Overview)

    • 1. Dietary Reference Intakes (DRIs): nutrient recommendations
    • 2. Dietary Guidelines for Americans: general dietary and lifestyle advice
    • 3. MyPlate: food recommendations based on DRIs and the Dietary Guidelines
    • 4. Nutrition Facts panel on food labels: contains Daily Values to guide purchasing decisions

  • DRIs: what they are and why they matter

    • DRIs tell you how much of each nutrient you need to consume to:
    • Maintain good health
    • Prevent chronic diseases
    • Avoid unhealthy excesses
    • Issued by the U.S. National Academies of Sciences, Engineering, and Medicine
    • Updated periodically based on the latest scientific evidence
    • DRIs encompass several reference values

  • DRIs encompass several reference values (definitions and relationships)

    • EAR = Estimated Average Requirement
    • The average amount of a nutrient known to meet the needs of 50% of individuals of the same age and gender
    • Starting point for determining other values
    • EAR = ext{Estimated Average Requirement}
    • RDA = Recommended Dietary Allowance
    • Based on the EAR but set higher
    • Amount that meets the needs of nearly all individuals (≈ 97–98%)
    • RDA ext{ is} ext{ the amount that meets the needs of nearly all people in a group}
    • AI = Adequate Intake
    • Used when EAR and RDA cannot be determined
    • Next-best estimate of the amount needed to maintain good health
    • AI ext{ is the best available estimate when EAR/RDA cannot be determined}
    • UL = Tolerable Upper Intake Level
    • Highest amount likely to pose no harm if consumed daily
    • Daily intake above the UL may cause toxicity
    • UL ext{ is the maximum daily intake unlikely to cause harm}
    • AMDR = Acceptable Macronutrient Distribution Range
    • Recommended range of intake for energy-containing macronutrients
    • Carbohydrates: 45 ext{-}65 ext{ percent of daily calories}
    • Fat: 20 ext{-}35 ext{ percent}
    • Protein: 10 ext{-}35 ext{ percent}
    • EER = Estimated Energy Requirement
    • Amount of daily energy needed to maintain healthy body weight and meet energy needs
    • Different approach from RDAs or AIs
    • Takes into account age, gender, height, weight, and activity level

  • How to use the DRIs (planning a quality diet)

    • Goal: meet the RDA or AI for all nutrients
    • Do not exceed the UL
    • Consume energy-yielding nutrients within the AMDR

  • Table reference: How many calories do you need daily? (Table 2.1, summarized)

    • Calorie needs vary by age, sex, and activity level
    • Examples (selected):
    • Males 16–18: Sedentary ≈
      2400, ext{ Moderately Active }
      ightarrow 2800, ext{ Active }
      ightarrow 3200
    • Females 16–18: Sedentary ≈
      1800, ext{ Moderately Active }
      ightarrow 2000, ext{ Active }
      ightarrow 2400
    • Note: values are based on Institute of Medicine Estimated Energy Requirements (from DRIs: Macronutrients Report, 2002)
    • Definitions used:
    • Sedentary: less than 30 minutes/day of moderate activity in addition to daily activities
    • Moderately Active: at least 30 minutes up to 60 minutes/day of moderate activity in addition to daily activities
    • Active: 60+ minutes/day of moderate activity in addition to daily activities

  • DRIs: visual summaries (EAR, RDA, AI, UL, AMDR, etc.)

    • EAR: average daily intake to meet needs of 50% of individuals in a group
    • RDA: higher than EAR; aims to meet needs of nearly all individuals
    • AI: used when EAR cannot be determined; aim for AI when no RDA
    • UL: upper limit to avoid toxicity
    • AMDR: macronutrient distribution ranges
    • EER: energy needs based on age, gender, height, weight, activity

  • Dietary Guidelines for Americans (science-based guidelines)

    • Reflect the most current nutrition and lifestyle advice
    • Set by USDA and Department of Health and Human Services
    • Updated every five years
    • Aim to allow healthy individuals over age 2 to maintain good health and prevent chronic disease

  • Dietary Guidelines at a glance (four overarching recommendations)

    • Follow a healthy dietary pattern across the lifespan
    • A dietary pattern is the combination of foods/beverages consumed over time
    • Customize and enjoy nutrient-dense foods and beverages to reflect preferences, culture, and budget
    • Focus on meeting food-group needs with nutrient-dense choices and stay within calorie limits
    • Limit foods/beverages higher in added sugars, saturated fat, sodium; limit alcoholic beverages

  • MyPlate and MyPlate.gov

    • MyPlate: USDA’s visual food guidance system (released 2011)
    • Web-based initiative: ChooseMyPlate.gov
    • Five food groups represented on the plate: Fruits, Vegetables, Grains, Protein, Dairy
    • Oils are not a food group but should be included in the diet
    • Cultural adaptations exist to reflect traditions and food supply

  • MyPlate specifics and dietary guidance

    • Emphasizes meal planning, healthful choices, proportionality, moderation, variety, personalization
    • Proportionality: plate composition should be nutrient-dense
    • Half your plate should be vegetables and fruits
    • Grains: smaller portion; prefer whole grains
    • Lean protein foods
    • Fat-free and low-fat dairy

  • Nutrient density vs energy density

    • Nutrient density: nutrients per calorie; foods with more nutrients per bite
    • Examples: vegetables, fruits, beans, whole grains, lean proteins
    • Energy density: calories per gram; high-energy-dense foods provide many calories per unit weight
    • Example: potato chips are energy-dense; baked potatoes are nutrient-dense

  • Figure/visual cues from MyPlate concepts

    • Healthier food choices within each group support nutrient-dense patterns
    • Practical examples shown throughout the chapter include exchange-like guidance within groups

  • How to use MyPlate serving guidance

    • MyPlate.gov provides the number of servings per day for each group based on daily calorie needs
    • Calorie needs vary by age, gender, and activity level

  • Table 2.3: How Much to Eat from each food group (summary of servings by calorie level)

    • Five basic food groups: Vegetables, Fruits, Grains, Protein, Dairy, plus Oils
    • Example for 2,000 calories per day (illustrative values):
    • Vegetables: 2.5 ext{ cups}
    • Fruits: 2 ext{ cups}
    • Grains: 6 ext{ oz eq}
    • Protein: 5.5 ext{ oz eq}
    • Dairy: 3 ext{ cups}
    • Oils: 6 ext{ tsp}
    • Note: Serving sizes and cup/ounce-equivalents are standardized; most grains should be whole grains
    • Vegetables/fruits serve as primary sources of vitamins, minerals, and fiber; grains provide energy and fiber; protein for growth and maintenance; dairy for calcium and other nutrients; oils supply essential fats
    • The table scales with calorie level from 1,600 to 3,200+ calories
    • Definitions within the table include how vegetables, fruits, grains, etc., are quantified (e.g., 1 cup vegetables ≈ 1 serving; 1 ounce-equivalent grains; 1 cup dairy; etc.)

  • Table 2.4 Choose Right! (comparison guidance)

    • Demonstrates that daily plans can include high solid fats and added sugars depending on choices
    • Examples (illustrative):
    • Whole milk vs fat-free milk: fat-free reduces solid fats intake but may affect calories; choose based on overall pattern
    • Roasted chicken thigh with skin vs skinless breast: skinless is leaner
    • Glazed donut vs English muffin: donut adds more solid fats and added sugars
    • French fries vs baked potato: fries add solid fats; baked potato is leaner
    • Regular soda vs diet soda: regular soda adds added sugars; diet soda avoids sugars (note: other health considerations apply)

  • Figure 2.10: A Healthy Daily Food Plan (example daily menu structure)

    • Breakfast, Lunch, Dinner, Snacks sections with a balance of vegetables, fruits, grains, protein, dairy, and oils
    • Emphasizes combination and variety across meals

  • Serving size visuals (Figures 2.8, 2.9)

    • “Eat with Your Hands” guide to portion sizes:
    • Palm-size portion ≈ 3 oz cooked meat, poultry, or fish
    • Small fist ≈ 1 cup pasta or vegetables
    • O shape of thumb and forefinger ≈ 1 tablespoon of oil
    • Useful for quick in-the-moment portion estimation

  • Figures on saturated fats and added sugars in the diet

    • Visuals show how fats and sugars can be incorporated or limited within a healthy plan
    • Emphasizes choosing foods lower in saturated fat and added sugars

  • Table 2.5: A Combination of Good Food (mixed dishes guidance)

    • Provides estimates of servings from each group for common mixed dishes (e.g., pizza, macaroni and cheese, burrito, fried rice, burger, tuna sandwich, PB&J, apple pie)
    • Each item lists estimated servings across Vegetables, Fruits, Grains, Protein, Dairy, and total calories
    • Example interpretation: pizza with vegetables might contribute more to vegetables/grains/protein depending on toppings and crust

  • Nutrition in the Real World: Portion size awareness

    • Portion vs serving definitions explained
    • FDA defines serving size to standardize what is commonly consumed
    • Restaurants may offer larger portions to maximize value

  • Practical guidance for portion control (home, eating out, shopping)

    • At home: measure portions; use smaller plates; plate before sitting; portion leftovers; cook smaller quantities
    • Eating out: consider half-orders; share meals or order appetizers as main; avoid cleaning your plate; take leftovers home
    • Food shopping: pre-portion snacks; read package servings; buy pre-portioned items (e.g., 1-ounce cheese slices, 100-calorie snacks)

  • Time of day and eating patterns: does timing impact health?

    • Breakfast provides energy and can prevent excess calories later
    • Skipping breakfast may reduce diet quality and lead to poorer nutrient intake
    • Snacking can contribute to excess calories and obesity risk
    • evening/ weekend eating can lead to overconsumption
    • Recommendations:
    • Start the day with a nutrient-dense breakfast
    • Choose breakfast foods that promote appetite control
    • Control calories in the evenings and on weekends

  • What is a food label and why it matters

    • FDA-mandated label components for packaged foods:
    • Name of the food
    • Net weight
    • Manufacturer/distributor name and address
    • List of ingredients in descending order by weight
    • Nutrition Facts panel

  • Nutrition Facts panel specifics

    • Must include serving sizes that are uniform across similar products
    • Indicates how a serving fits into daily diet
    • Provides nutrient definitions with uniform terminology (e.g., fat, saturated fat, trans fat, cholesterol, sodium, carbs, fiber, sugars, protein, vitamins/minerals)
    • New changes emphasize comparison shopping and clearer information

  • Common allergens and total DV framework

    • Allergen presence must be declared on the label where applicable
    • Daily Values (DVs) used to gauge nutrient density relative to a 2,000-calorie diet
    • The DV framework helps identify high vs low nutrient content in a serving (High ≥ 20% DV; Low ≤ 5% DV)
    • Some nutrients have no DV listed (e.g., trans fat, total sugars, protein in certain cases)

  • Types of label claims (three kinds)

    • Nutrient content claims: describe level or amount of a nutrient (e.g., “high in calcium,” “low fat”)
    • Health claims: describe a relationship between a food or dietary compound and a disease or health-related condition; must be scientifically substantiated; some are FDA-authorized with specific wording
    • Example topics include calcium and osteoporosis, fiber and cancer risk reduction, etc.
    • Structure/function claims: describe how a nutrient or dietary compound affects the structure or function of the body (e.g., supports immune health); these claims do not require FDA pre-approval for foods, but must be truthful and not misleading

  • Table 2.6 Labeling terms: common definitions (high-level summaries)

    • Nutrient Free: typically < 5 calories per serving
    • Low: varies by nutrient, e.g., fat or sodium thresholds per serving
    • Reduced/Less: at least 25% less of the nutrient per serving than reference food
    • Light: depends on nutrient; often used for calories, fat, or sodium; specifics vary by nutrient
    • Other terms like “lean” or “extra lean” relate to fat and cholesterol thresholds per serving
    • “Sodium: less than 140 mg per serving” is a common standard in some claims

  • Table 2.7 to 2.9: deeper labeling claims and examples

    • Authorized health claims require FDA petition and strong supporting evidence; 12 authorized examples exist (e.g., calcium and osteoporosis; fiber-containing grain products and cancer risk reduction)
    • Health claims based on authoritative statements (e.g., statements from CDC or NIH) may be used with approved wording that includes “may” to acknowledge additional factors
    • Qualified health claims are based on emerging evidence; must include a disclosure that evidence is limited or not conclusive; allowed on dietary supplements with FDA approval
    • Examples include claims about selenium and cancer, omega-3 fatty acids and heart disease, folic acid and neural tube defects, etc.
    • Dual-column labels may appear for products that can be consumed in one sitting
    • A can of soup example demonstrates low-sodium claims and the rationale for how “less sodium” is reported on the label when the product still aims to be a low-sodium choice

  • Table 2.8 Summary tools for healthy eating (quick references)

    • DRIs: EAR, RDA, AI, UL, AMDRs
    • Dietary Guidelines for Americans: follow a healthy eating pattern; customize nutrient-dense choices; focus on food groups; limit added sugars, saturated fat, sodium; limit alcoholic beverages
    • MyPlate: focus on five food groups plus oils; serves as a practical planning tool; serving size and servings per day depend on calories
    • Nutrition Facts Panel: provides serving size, calories, macronutrient and micronutrient quantities, and % Daily Values (DV)
    • Label claims: three types (Nutrient content, Health, Structure/function)

  • Table 2.8 (continued) What these tools are made up of

    • DRIs: EARs, RDAs, AIs, ULs, AMDRs
    • Dietary Guidelines for Americans: key messages for healthy eating patterns and physical activity
    • MyPlate: food groups and recommended servings for balanced diets
    • Nutrition Facts Panel: serving size, servings per container, calories, macronutrients, vitamins and minerals, % DV
    • Label claims: three types and examples

  • Functional foods: role in the diet

    • Functional foods have a positive effect on health beyond providing basic nutrients
    • Examples include phytochemicals in plants and zoochemicals in animal products
    • Zoochemicals examples: omega-3 fatty acids in fatty fish
    • Manufacturers also fortify foods with phyto- or zoochemicals to enhance health benefits

  • Functional foods: representative compounds and sources (Table 2.9)

    • Beta-carotene: carrots, pumpkins, cantaloupe, broccoli; potential antioxidant effects
    • Lycopene: tomatoes and tomato products; may reduce risk of certain cancers
    • Soy protein: tofu, soy milk; cardiovascular benefits
    • Beta-glucan: oats, oat bran; cholesterol-lowering effects
    • Plant sterol/stanol esters: fortified spreads; cholesterol-lowering effects
    • Omega-3 fatty acids: fatty fish (salmon, sardines, tuna); heart health benefits
    • Whole grains: whole-wheat products, brown rice; nutrient-dense options
    • Flavanols and Anthocyanins: berries, dark chocolate; antioxidant and potential brain/vascular benefits
    • Probiotics: live cultures in fermented dairy products (e.g., yogurt); gut health benefits

  • Learning outcomes recap (Chapter 2, key points)

    • 2.1 Three principles of healthy diet and guiding tools
    • 2.2 DRIs and differences among EAR, AI, RDA, UL, AMDR
    • 2.3 Principles in Dietary Guidelines for Americans
    • 2.4 MyPlate concept, five food groups, typical foods in each
    • 2.5 Required food label components and how to use them
    • 2.6 Role of functional foods in the diet

  • Quick takeaway for exam preparation

    • Understand and be able to define DRIs and their components with examples
    • Be able to explain AMDR ranges and apply them to example daily diets
    • Be able to interpret and compare foods using MyPlate and serving size guidelines
    • Be able to read Nutrition Facts panels and identify key nutrients, calories, and % DV
    • Be able to distinguish between nutrient content claims, health claims, and structure/function claims, with examples
    • Recognize the difference between nutrient density and energy density, with practical implications for food choices
    • Understand the concept of functional foods and common examples used in nutrition guidance

  • Final note on how the content connects to real-world health

    • DRIs guide prevention of malnutrition and chronic disease through precise nutrient targets
    • Dietary Guidelines translate DRIs into practical living patterns across different life stages
    • MyPlate translates guidelines into a visual, culturally adaptable plate model to structure meals
    • Food labels help consumers compare products and make informed choices to improve overall nutrient density and manage intake of calories, sugars, fats, and sodium

  • Quick-memory bullets for the exam

    • Core principles: Balance, Variety, Moderation
    • DRIs: EAR, RDA, AI, UL, AMDR; EER explains energy needs
    • AMDRs: Carbs 45–65%, Fat 20–35%, Protein 10–35%
    • MyPlate: Five food groups + oils; half plate veggies/fruits; focus on nutrient-dense foods
    • Serving guidance: use MyPlate servings; interpret Table 2.3 values for daily plans
    • Label types: Nutrient content, Health, Structure/function; read ingredients and serving sizes
    • Functional foods: phytochemicals/zoochemicals; examples include beta-carotene, omega-3s, probiotics

Title: Module 2: Tools for Healthy Eating