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Chapter 2: A Healthy Diet

  • Page ID
    21462
    • 2.1: Achieving a Healthy Diet
      The nutritional value of a food is only one of many factors that affect the dietary choices individuals make. There are five key factors that make up a healthful diet: (1) An adequate diet, (2) A balanced diet, (3) Calorie control, (4) Moderation, and (5) Variety.
    • 2.2: Understanding the Bigger Picture of Dietary Guidelines
      US dietary guidelines are based on evolving scientific evidence and are updated every five years. The goals of the 2010 Dietary Guidelines are to prevent nutrient inadequacy, promote health, reduce chronic disease, and decrease the prevalence of overweight and obesity.  To have a healthy eating pattern, reduce the intake of sodium, saturated and trans fats, cholesterol, added sugars, and refined grains. Increase consumption of fruits, vegetables, low-fat dairy products, dietary fiber, and oils.
    • 2.3: National Goals for Nutrition and Health- Healthy People 2020
      Healthy People 2020 is a health initiative with a ten-year objective of helping Americans improve health and well-being, and to live long, healthy lives. The goals of Healthy People 2020 are founded upon a determinants of health approach, which means they are reflective of the circumstances in which people are born, live, and work, as well as the conditions that shape their circumstances such as money, power, and resources at the local, national, and global levels.
    • 2.4: Recommendations for Optimal Health
      The Food Pyramid has been replaced by MyPlate, a system that was designed to be easier to implement. The new MyPlate encourages all plates to be filled with fruits and vegetables (50 percent), protein (25 percent), and grains (25 percent). Half of daily grain intake should be from whole-grain sources. Dairy choices should be switched to low-fat or non-fat sources. A diet rich in fresh fruits and vegetables will help you lose and/or maintain weight.
    • 2.5: Understanding Dietary Reference Intakes (DRI)
      Nutrient-intake recommendations set for healthy people living in the United States and Canada are known as Dietary Reference Intakes.     The DRIs includes the AI, EAR, RDA, and UL for micronutrients and the AMDR ranges for energy-yielding macronutrients. The DRI provide a set of standards for researchers and government policy-makers, and specifies nutrient consumption guidelines for individuals.
    • 2.6: Discovering Nutrition Facts
      The Nutrition Labeling and Education Act made it a law that foods sold in the United States have a food label that provides the accurate contents of nutrients within them. A Nutrition Facts panel gives information on the amount of servings per container, the amount of calories per serving, and the amounts of certain nutrients. The percent DV is the percentage of the amount of the nutrient in the food in relationship to its recommended intake.
    • 2.7: When Enough is Enough
      Judging portion sizes can be done using your hand or household objects in comparison. It can also be done using the MyPlate guide to determine how much food is a portion for that meal.
    • 2.8: Diets around the World
      Many people around the world have access to a wide variety of food and can prepare it any way they choose. However, cuisine remains strongly influenced by location, culture, tradition, and economics. People from all cultures and all walks of life should consider the choices they make regarding food, and how those decisions affect not only their bodies, but also the world.
    • 2.E: Exercises