Transcript NFSC 123 Nutrition and Fitness

NUTRITIONAL STANDARDS
NFSC 100
DRI
Food Labels
Dietary Guidelines
My Pyramid
Nutrition Standards:
A diet should be balanced and adequate
 For more than 50 years, the RDA,
Recommended Dietary Allowances, was the
nutritional standard
 Focus:
 Now is being replaced by the DRIs,
Dietary Reference Intakes.
Difference Between Old RDA
and New DRI:
 DRIs use more than one set of values,
 Focus on ________________________,
not just preventing deficiency, and
 Recognize a need, in this age of
supplementation, for a _______________
___________________________________
DRI: Dietary Reference Intakes
4 values:
 EAR Estimated Average Requirement

(population averages – used for research and public
policy setting)
 RDA: Recommended Dietary Allowances

safe and adequate intakes for most healthy people
 AI : Adequate intakes

(nutrient goals for individuals – set when there’s not
enough scientific evidence to set an RDA), and
 UL: Tolerable Upper Intake Levels
A Note about the RDA/DRI


 Margin for safety -- not a minimum requirement

 Meant to be met with food (big rocks)
NUTRITIONAL STANDARDS
DRI
Food Labels
Dietary Guidelines
My Pyramid
Food Labels
 Ingredients List
• descending order by weight
 Beverages w/juice must declare %juice
Weight:
1 oz. = 28.4g
(or about 30g)
130 mg
%DV = % Daily Value
 Based on a 2000 kcal diet and
the following reference values:
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Total fat: less than 65g
Sat’d fat: less than 20g
Cholesterol: less than 300mg
Sodium: less than 2400mg
Total CHO: 300g
Protein: 25g
Legal Terms for Food Labels
 Low fat:  3 g fat per serving.
 Low saturated fat:  1 g sat’d fat per serving.
 Low cholesterol:  20 mg cholesterol per
serving.
 Low sodium:  140 mg per serving.
 High fiber: 5 g or more fiber per serving
 Good source: One serving provides at least
10% DV for a particular nutrient.
 High in/Excellent Source: 20%+ DV for a
particular nutrient
 Reduced/Less: 25% less fat or fewer
kcals than the regular (reference) food.
130 mg
Calculating % Kcals From Macronutrients
 1. Convert grams to kcals.
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Prot. kcals + CHO kcals + fat kcals = TOTAL
KCALS
… always label your units!
 2. Find % kcals from each macronutrient
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 Then you can compare these numbers to the standards.
130 mg
 Using the same example, calculate %kcals
from saturated fat and sugar
 Sat’d fat:
 Sugar:
Example 2:
Calculate
1. Total kcals
2. % kcals from each macronutrient
 Total fat: 3g

Saturated fat: 1g
 Total Carbohydrate: 32g
 Protein: 3g
“Supplement Facts” Label
 Manufacturers are not required to provide
evidence of safety/efficacy
 Burden of proof of safety and efficacy of a
dietary supplement is on the FDA (Food and
Drug Administration)
Dietary Supplement
 Vitamin
 Metabolite
 Mineral
 Constituent
 Herb or botanical
 Extract
 Amino acid
 Or any combination
of the above
Buyer-beware Market
 Health/nutrition claims can legally be made
as long as this appears on the label:

“This statement has not been evaluated by the
FDA. This product is not intended to diagnose,
treat, cure, or prevent any disease”
Progress?
 Ten-year plan (HP2010) to develop a
science-based regulatory program for
dietary supplements.
 Legally, marketers of supplements “must
have above board scientific evidence to
support any health claims.”
 FDA still has the burden of proof.
 The industry is still largely unregulated.
Issue of “doping”
 IOC, NCAA, and other organizations have strict
doping regulations
 Essential nutrients are legal
 Several supplements are prohibited
This will be covered in our “ergogenic aids” lecture, but is
briefly discussed in h. 1 of your text.
 Note that several banned substances are available in
over-the-counter-supplements, and may not be
declared on the label. Athletes are subject to
disqualification from an event if doping is detected.
FDA List of Potentially
Hazardous Supplements:
(Be able to recognize these as potentially
hazardous)
 Chaparral – traditional American Indian medicine

Liver disease, possibly irreversible
 Comfrey
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Obstruction of blood flow to liver, possibly leading to
death
 Slimming, Dieter’s Tea
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N/D/V/stomach cramps, chronic constipation, fainting,
possible death
 Ephedra, ephedrine, ma huang, Chinese
ephedra, epitonin
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High bp, irregular heartbeat, nerve damage, injury,
insomnia, tremors, headaches to seizures, heart
attack, stroke, death
Germander
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Liver disease, possibly leading to death
Lobelia (Indian Tobacco)
Breathing problems at low doses to sweating/rapid
heartbeat, low blood pressure, possible coma/death at
higher dosages
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 Magnolia Stephania
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Kidney disease, possibly leading to kidney failure
and death
 Willowbark – marketed as an aspirin free
product, although it contains an ingredient
which converts to the same active ingredient in
aspirin
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Rye syndrome (potentially fatal disease associated
w/children who take aspirin while having chicken
pox or flu symptoms), allergic reactions in adults
 Wormwood
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Neurological symptoms: numbness in legs and arms,
loss of intellect, delirium, paralysis, and death.
 For more info:
http://www.fda.gov/fdac/features/1998/dietchrt.html
 Science-based book on Herbs:
“The Honest Herbal,” by Varro Tyler, Ph.D., Sc.D.,