This document provides an outline and content for a chapter on planning nutritious diets from a nutrition textbook. It includes topics such as dietary reference intakes, major food groups, dietary guidelines, food guides like MyPlate, food and supplement labels, and organic foods. Quizzes are included to test knowledge of dietary recommendations and standards. The document utilizes copyrighted content and images from McGraw-Hill Education.

1. Nutrition
For Healthy Living
Fifth Edition
Wendy J. Schiff, MS,
RDN
See separate PowerPoint slides for all figures and tables pre-inserted into PowerPoint without notes.
©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

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Chapter 3
Planning Nutritious Diets
Lecture Outline

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Quiz Yourself
True or False1
1. According to the latest U.S. Department of
Agriculture food guide, fruits and vegetables are
combined into one food group. True or false?
2. According to the recommendations of the 2015-2020
Dietary Guidelines for Americans, it is acceptable for
certain adults to consume alcoholic beverages in
moderation. True or false?
3. Last week, Colin didn’t consume the recommended
amount of vitamin C for a couple of days.
Nevertheless, he is unlikely to develop scurvy, the
vitamin C deficiency disease. True or false?

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Quiz Yourself
True or False2
4. The Food and Drug Administration develops Dietary
Guidelines for Americans. True or false?
5. The Nutrition Facts panel on a food label provides
information concerning amounts of energy, fiber,
and sodium that are in a serving of the food. True or
false?

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How Did You Do?1
1. False According to the latest USDA food guide,
fruits and vegetables are two separate food
groups.
2. True According to the 2015-2020 Dietary
Guidelines for Americans, it is acceptable for
certain adults to consume moderate amounts of
alcoholic beverages.
3. True Consuming less than the recommended
amount of the vitamin for a few days is unlikely to
cause scurvy in a healthy person.

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How Did You Do?2
4. False The Food and Drug Administration does
not develop the Dietary Guidelines for
Americans, they are developed by the U.S.
Departments of Health and Human Services and
Agriculture.
5. True The Nutrition Facts panel on a food label
provides information concerning amounts of
energy, fiber, and sodium that are in a serving of
food.

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Section 3.1 From Requirements to
Standards
Learning Outcomes
• Explain the difference between a dietary
requirement and a dietary allowance.
• Identify the various dietary standards and explain
how they can be used.

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What Is a Nutrient Requirement?
Requirement : smallest amount of a nutrient
that maintains a defined level of nutritional
health
• The required amount is generally enough to cure
or prevent the nutrient’s deficiency disease.
• Many factors influence a person’s nutrient
requirements including age, sex, general health
status, physical activity level, and the use of
medication and drugs.

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Dietary Reference Intakes (DRIs)
The DRIs are a variety of energy and nutrient intake
standards that nutrition experts in the U.S. use as
references when making dietary recommendations.
Figure 3.1
©Ryan McVay/Getty Images RF

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DRIs: Summary1
EAR (Estimated Average Requirement): daily
amount of a nutrient that meets the needs of 50% of
healthy people who are in a particular life stage/sex
group
EER (Estimated Energy Requirement): average
daily energy intake that meets needs of a healthy
person who is maintaining his/her weight
RDA (Recommended Dietary Allowance):
standards for recommended daily intakes of several
nutrients that meet the nutrient needs of nearly all
(approximately 98%) of healthy people

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DRIs: Summary2
AI (Adequate Intake): dietary recommendations for
nutrients that scientists do not have enough
information to establish RDA
UL (Tolerable Upper Intake Level [Upper Level]):
highest average amount of a nutrient that is unlikely
to be harmful when consumed daily

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How RDAs Are Established
Scientists add a margin
of safety amount to the
EAR that allows for
individual variation in
nutrient needs.
• As a result, a nutrient’s
RDA is high enough to
meet or exceed the
needs of 97-98% of
healthy people.
Figure 3.2

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RDAs, AIs, and ULs
Figure 3.3

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Applying Nutrient Standards
Nutrient standards are used to:
• Plan nutritious diets for groups of people
• Evaluate nutritional adequacy of population’s
diet*
• Develop certain food products
• Provide standards for nutritional labeling
purposes (Daily Values)
*DRIs are often used to evaluate individual diets.

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Section 3.2 Major Food Groups
Learning Outcome
• List major food groups, and identify foods that
are typically classified in each group.

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Major Food Groups
In general, foods are grouped according to
natural origins & key nutrients:
Five general groups:
• Grains
• Dairy
• Protein-rich foods
• Fruits
• Vegetables

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Grains
This group includes products made from wheat,
rice, and oats.
Primary macronutrients are carbohydrate and
protein.
Refined grain products often undergo:
• Enrichment: replacement of some nutrients that were
lost during processing.
• Enriched grains have specific amounts of iron and 4 B vitamins
added to them.
• Fortification: addition of any nutrient to a food to boost
its level of the nutrient
Whole grains provide more fiber and micronutrients
than refined grains.

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Dairy
This group includes milk, and products made
from milk, that retain much of their calcium
content after processing.
Dairy products are excellent sources of
calcium, protein, phosphorus, and riboflavin.
Cream cheese, cream, and butter are NOT
included because they contain little or no
calcium and are high in fat.

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Protein-Rich Foods
This group includes beef, pork, lamb, fish,
shellfish, liver, and poultry.
Dry beans & peas, eggs, nuts, and seeds
are included with this group because these
protein-rich foods can substitute for meats.
Protein-rich foods are excellent sources of
iron, zinc, & B vitamins.

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Fruits
Includes fresh, dried, frozen, sauced, canned
fruit, and 100% juice
In general, fruits are good sources of
phytochemicals, potassium, folate, and
vitamin C.
Whole or cut-up fruits provide more fiber than
juices.

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Vegetables
Includes fresh, cooked, canned, frozen, and
dried/dehydrated vegetables, and 100%
vegetable juice
Some guides include dry beans and peas
with vegetables.
Vegetables are good sources of
micronutrients, fiber, and phytochemicals.

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Other Foods
Food guides may have a group for oils.
Oils are often good sources of fat-soluble vitamins.
Some guides group foods that are high in “healthy
fats” together. Such foods include fatty fish, peanuts,
walnuts, sunflower seeds, avocados, and olives.
Guides may also group foods that are high in empty
calories (added sugars and unhealthy solid fats)
together.
• Solid fats include beef fat, butter fat, stick margarine, and
shortening. Solid fats are sources of “unhealthy” saturated
fat.

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Section 3.3 Dietary Guidelines
Learning Outcomes
• List at least four overarching guidelines of 2015-
2020 Dietary Guidelines for Americans, and
provide recommendations of each one.
• Identify features of a healthy eating pattern.
• Apply the Dietary Guidelines to improve the
nutritional quality of diets.

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Overarching Guidelines of the
Dietary Guidelines (Table 3.3)
Follow a healthy eating pattern across the
lifespan.
Focus on variety, nutrient density, and
amount of food.
Limit calories from added sugars and
saturated fats and reduce sodium intake.
Shift to healthier food and beverage choices.
Support healthy eating patterns for all.

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Healthy Eating Pattern (Table 3.4)
Includes:
• A variety of vegetables;
• Fruits, especially whole fruits;
• Grains, especially whole grains;
• Fat-free or low-fat dairy products;
• A variety of protein foods; and
• Oils.
Limits: Saturated fats and trans fats, added
sugars, and sodium.

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Focus on Variety, Nutrient Density,
and Amount of Food1
To meet nutrient needs within calorie limits, choose
a variety of nutrient-dense foods from all food
groups and consume recommended amounts.
Consume a variety of vegetables from all
subgroups, including dark green, red, and orange,
legumes (beans and peas), starchy, and other
vegetables.
Consume a variety of fruits, especially whole fruits.
Consume grains, at least half of which are whole
grains.

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Focus on Variety, Nutrient Density,
and Amount of Food2
Consume fat-free or low-fat dairy foods, including
milk, yogurt, cheese, and/or fortified soy products.
Eat a variety of protein foods, including seafood,
lean meats and poultry, eggs, legumes, nuts, seeds,
and soy products.
Consume oils or cook with oils.

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Limit Calories from Added Sugars and
Saturated Fats and Reduce Sodium Intake
Consume less than 10% of daily calories
from added sugars.
Consume less than 10% of daily calories
from saturated fats.
Consume less than 2300 mg of sodium per
day.

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Specific Population Groups
Women who are capable of becoming pregnant, are
pregnant, or are breastfeeding:
• Consume 8 to 12 ounces of seafood per week from a
variety of seafood types.
• Do not eat certain large fish, including shark, swordfish, and king
mackerel (possible sources of toxic methylmercury).
• Consume iron-rich foods or take an iron supplement (if
recommended by qualified health care provider). Iron is a
“nutrient of public health concern” for pregnant females.
• Do not consume alcohol.
• To reduce the risk of birth defects, women who are
capable of becoming pregnant should obtain 400 mcg of
folic acid each day.

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Selected Messages from the 2015-2020
Dietary Guidelines for Americans
Consume more nutrient-dense vegetables.
Choose lower fat versions of milk, yogurt, and
cheese.
Drink water instead of sugary drinks.
Achieve or maintain a healthy body weight.
See Table 3.5 for additional messages.

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Section 3.4 Food Guides
Learning Outcomes
• Use MyPlate to develop nutritionally adequate
daily menus.
• Compare MyPlate with the Exchange System.

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MyPlate
Most current U.S. Department of Agriculture
(USDA) food guide is MyPlate
(www.choosemyplate.gov)
• Includes a variety of food, nutrition, and physical
activity resources based on the recommendations
of the Dietary Guidelines
• Focuses on five food groups: fruits, vegetables,
protein foods, grains, and dairy
• No “fats and oils” group is included, but USDA
recognizes that consuming some fat is essential for
good health.

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Using MyPlate for Menu Planning
MyPlate has 12 different healthy daily food patterns
that range from 1000 to 3200 kcal.
• Can be individualized
Each daily food pattern has some kilocalories that
remain after all of the recommended nutrient-dense
foods (and fats & oils) are eaten.
• In the 2000 kcal dietary pattern, for example, there are
270 kcal that remain.
• You can “spend” your remaining calories by eating foods
that contain a lot of empty calories or more healthy,
nutrient-dense foods.

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Other Food Guides
Latin American Diet Pyramid
Mediterranean Diet Pyramid
Asian Diet Pyramid
Eating Well with Canada’s Food Guide

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Do Americans Follow Dietary
Recommendations?
The typical American diet does not contain enough fruits,
vegetables, and fat-free or low-fat dairy products.
The typical American diet contains too much added sugars,
solid fats, and sodium.
Figure 3.9 Source: U.S. Department of Agriculture, Economic Research Service: Food availability (per capita) data system: Summary findings. Last updated January 2017.
USDA to https://www.ers.usda.gov/data-products/food-availability-per-capita-data-system/summary-findings/ Accessed: May 7, 2017.

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What Is the Exchange System?
Meal planning technique that categorizes foods
into 3 food groups:
• Carbohydrates
• Meat & meat substitutes
• Fats
Each group has exchange lists for menu planning.
The lists can be useful for people with diabetes or
trying to lose weight.
However, “carbohydrate counting” has become
a more popular menu planning tool than using the
exchange lists.

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Section 3.5 Food and Dietary
Supplement Labels
Learning Outcomes
• Use the Nutrition Facts panel to make more
nutritious food choices.
• Identify nutrition-related claims the FDA allows
on food and dietary supplement labels.

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Nutrition Facts Panels
Nutrition Facts panel:
• Currently, two versions of Nutrition Facts panels
are used on labels: the “original” and “new”
versions.
• Provides information about energy and nutrient
contents of packaged foods
• Indicates amount of a serving size and number
of servings in package
• Original and new versions vary in the kinds of
nutrients that must be listed in the panel.

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New Nutrition Facts Panel
Figure 3.11

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Daily Values (DVs)
A set of nutrient intake standards developed for
labeling purposes (See Appendix B.)
A more simplified and practical set of nutrient
standards than RDAs
The adult DV for a nutrient is based RDA, AI, or
expert recommendations for a 2000 kcal/day diet.
Goals are to obtain at least 100% of the DV for
vitamins, minerals, and fiber each day, and limit
foods high in total fat, saturated fat, added
sugars, and sodium.

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Health- and Nutrition-Related Claims
The FDA allows certain
health claims on food
labels.
Claims describe
relationships between a
food, ingredient, or
supplement and the
reduced risk of nutrition-
related conditions.
See Table 3.8 for
examples.
Figure 3.13
©Wendy Schiff

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Health Claims
The health claim should:
• Indicate that the product has health benefits when part of
a healthy diet.
• Be complete, easy to understand, and honest.
• Refer to a product that contains 10% or more of the DV
before fortification.
• Be a product intended for people over age 2.
• Use may or might to describe the relationship between
product and disease.
• Not quantify degree of risk reduction.
• Indicate that many factors influence disease.
• See Table 3.8.

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Structure/Function Claims
FDA allows certain structure/function claims
such as “calcium builds bones” or “fiber
maintains bowel regularity.”
Manufacturers cannot claim that a nutrient,
food, or dietary supplement prevents or
treats a serious health condition.

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Descriptive Labeling Terms
Light or lite — compared to reference food:
• Has at least 1/3 fewer calories
• Contains at least 1/2 the fat of the reference food
• Light can also refer to texture or color.
• See Table 3.9.
As of November 2017, the term “natural” could
be used on the label, if the food contains no:
• Food colorings,
• Synthetic flavors, and/or
• Other unnatural substances.

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Dietary Supplement Labels
Figure 3.15

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Section 3.6 Organic Food
Learning Outcomes
• Explain differences between the production of
organic foods and the production of
conventional foods.
• Discuss the USDA’s three labeling categories for
organic foods.

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Organic Foods
Organic foods – produced without use of
antibiotics, hormones, synthetic fertilizers and
pesticides, genetic improvements, or
spoilage-killing radiation
Technical or chemical definition of “organic”:
• Describes a substance that contains the element
carbon bonded to hydrogen (another element)

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Comparing Farming Systems
Organic
No synthetic fertilizers
No synthetic pesticides
Genetically-modified
organisms (GMOs) are
not allowed.
No growth hormones or
antibiotics may be used.
See Table 3.10 for more
details.
Conventional
Few restrictions on types
of fertilizers
Any government-approved
pesticides can be used
per label instructions.
Government-approved
GMOs are allowed.
Government-approved
hormone and antibiotic
treatments are allowed.

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Organic Labeling Categories
“100% organic” (can use USDA’s organic
seal) contains all certified organic ingredients.
“Organic” (can use USDA’s organic seal)
contains at least 95% certified organic
ingredients
“Made with organic…” (cannot use the
USDA’s organic seal) contains 70 to 95%
certified organic ingredients.
See Table 3.11 for more information.

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Section 3.7 Using Dietary Analysis
Software
Learning Outcomes
• Explain why different dietary analysis software
programs may provide different values for energy
and nutrient contents for the same food item.
• Use the U.S. Department of Agriculture’s
websites to estimate the nutritional value of
various foods.

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Dietary Analysis Software
Dietary analysis software and websites are
quick and easy tools to determine energy and
nutrient contents in commonly eaten foods.
• Dietary analysis software programs
• USDA website:
• “What’s in the Food You Eat Search Tool”

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Section 3.8 Nutrition Matters: The
Melting Pot
Learning Outcomes
• Discuss how various ethnic and religious groups
influence Americans’ dietary patterns.
• Identify religion-based dietary restrictions.

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Northwestern European and
Hispanic Influences
Northwestern European Influences
• Includes UK, Scandinavia, & Germany
• Traditional diet: large portions of beef or pork with
potatoes
Hispanic Influences
• Spanish or Mexican ancestry
• Traditional Mexican diet: corn, beans, chili pepper,
avocado, papaya, and pineapple
• See Figure 3.18.

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Mediterranean and African Heritage
Influences
Italian or Other Mediterranean Influences
• Traditional diet: pasta and other grains, olive oil,
fish, and nuts
• See Figure 3.19.
African Heritage (Traditional)
• Sweet potato pie, fried chicken, black-eyed
peas, and greens cooked with smoked pork.

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Asian and Native American
Influences
Asian Influences
• China, Japan, Vietnam, Thailand, and Korea
• Traditional diet: large amounts of vegetables,
rice, and noodles with small amounts of meat,
fish, or shellfish
• See Figure 3.20.
Native American Influences
• Traditional native foods: wild game and
vegetable crops (corn, tomatoes, and squash)

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Religious Influences and
Food Choices
Many religions have extensive rules that
govern food and beverage choices, including
restricted or prohibited items; food preparation
methods; and other food-related practices,
such as fasting.
• See Table 3.12 for some specific dietary rules of
several major religions.