Transcript Tools of a Healthy Diet - 35-206-202

TOOLS OF A HEALTHFUL DIET
CHAPTER 2
RELATIONSHIP OF DRIS TO EACH OTHER AND %
OF POPULATION COVERED
ESTIMATED AVERAGE REQUIREMENTS (EAR)
AND
RECOMMENDED DIETARY ALLOWANCES (RDA)
• EARs
• Only set for
nutrients that have
functional markers
• Meets needs for
50% population
group
• RDAs
• Based on EARs
• Meet 97-98%
population group
• Prevent deficiency
and chronic
disease
ADEQUATE INTAKE (AI)
• AIs
• Insufficient data for an EAR
• Estimate of average nutrient intake
that appears to maintain a defined
nutritional state (bone health)
• Ideally meets more than RDA
UPPER LIMIT (UL)
• Uls
• Based on chronic intake of nutrients that are
not likely to cause adverse effects in almost
all individuals
• Based on nutrient intake from all sources
• Exceptions: niacin, magnesium, zinc and
nickel are only nonfood sources
ESTIMATED ENERGY REQUIREMENT (EER) AND
ADEQUATE MACRONUTRIENT DISTRIBUTION RANGES
(AMDR)
• EERs
• Average daily
caloric need for
each life stage
group
• AMDRs
• Range of intake, as a
percentage of energy
(for example fat is 2035% of kcal)
• Values are for
Carbohydrates, Fat,
Protein and Essential
fatty acids
NUTRIENT DENSITY
• Divide the amount of the nutrient per serving
by the recommended amount
• Divide the calories in a serving by daily caloric
need
• Compare the two
• “Empty calorie foods” or “junk foods” have
low nutrient density
DAILY VALUES (DVS)
• Nutrition standards on food labels created
because DRIs are age and gender specific
• DV for food labels is standard set for over 4
years old
Separate DV for foods designed for infants, toddlers,
pregnancy and lactation
• Based on reference daily intakes (RDIs) and
daily reference values (DRVs)
RECOMMENDED DAILY INTAKE (DRI) AND
DIETARY REFERENCE VALUES (DRV)S
• RDIs
• Vitamins and Minerals
• Use highest value for
any life stage group
• Based on 1968 RDA
DRVs
• Energy nutrientscarbohydrates, protein
and fat
• Based on a 2,000
calorie diet
• CHO 60%, fat 30%, sat
fat 10%, protein 10%,
fiber is 11.5g/1000 kcal
• Cholesterol, sodium and
potassium do not vary
with caloric intake
HOW DO I READ A NUTRITION FACTS
PANEL?
NUTRITION FACTS PANEL
• Standardized serving size
• Based on typical American serving sizes
• Following nutrients must be listed
• Total calories, calories from fat, total fat, saturated
fat, cholesterol, sodium, total carbohydrates, fiber,
sugars, protein, Vitamin A and C, calcium and iron
• Fortified or nutrients listed in health claims must
also be included.
NUTRITION FACTS PANEL
• Helps put the MyPlate and
Dietary Guidelines into
action.
• Helps identify foods that
are good sources of
important nutrients and
that may prevent disease.
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
1. Serving Size
– Should be listed using
familiar
measurements: cups,
pieces
– Must be based upon
the amount of food
people usually eat
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
2. Servings Per
Container
– This is important to
look at every time.
– Servings are not the
same as portions.
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
3. Calories and
Calories from Fat
– (Kilo)calories provide a
measure of energy from
one serving of the food
– Kcal from fat provide a
clue as to whether the
food is high in fat
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
4. Total Fat, Saturated
Fat, and Trans Fat
– Total Fat: Includes all fats
– Saturated Fat
< 10-14 g/day
– Trans Fat
• No recommended
amount; suggested
amount is zero
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
5. Cholesterol
• Recommendation:
• < 300 mg/day
• Blood cholesterol levels are
more closely related to
intakes of saturated fat
than to dietary cholesterol.
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
6. Sodium
– Part of table salt
– May increase blood pressure,
water retention, and calcium loss
– Recommendation:
◦
<1,100 - 2,300 mg/day
How many miligrams of sodium are in 1 teaspoon
of table salt?
1 tsp. salt = 2,000 mg
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
7. Total Carbohydrate
– Fast-acting energy
– Includes
◦ fibers
◦ sugars
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
8. Dietary Fiber
– No calories (non
digestible)
– Recommendation:
11.5 grams per 1000
calories consumed
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
9. Sugars
– Simple sugars: use
sparingly
– Include both naturally
occurring sugars (fruit
or milk sugars), as
well as added sugars
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
10. Protein
– Most Americans over
the age of 4 get more
than enough.
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
11. Vitamins A and C
– Powerful antioxidants
that may protect against
cancer and heart disease
– Best source are fruits an
vegetables
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
12. Calcium
– Important for bone
and tooth health and
healthy blood
pressure levels
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
13. Iron
–Adequate intake
prevents iron
deficiency anemia
WHAT’S INCLUDED IN THE NUTRITION FACTS
PANEL?
14. Percent Daily Value
– Tells which foods
contribute lightly or
heavily to total daily
nutrient needs
– > 20% = High in nutrient
• < 5% = Low in nutrient
FOOD LABEL CLAIMS
1. Nutrient Content Claims
• e.g. “Fat-free” and “Low-in-fat”
2. Health Claims
• Describe relationship between a disease
and a nutrient, food, or ingredient
• Must use “may” or “might” in statement
• Cannot make your own, food
manufacturers can only use permitted
health claims like “a diet with enough
calcium may reduce risk of osteoporosis”
FOOD LABEL CLAIMS
3. Preliminary Health Claims
• Regulated but limited scientific
evidence, must include a disclaimer
4. Structure/Function Claims
• Can appear on labels but are not
FDA-approved
FOOD LABEL CLAIMS
In 2010 Dannon claimed in nationwide advertising
campaigns that DanActive helps prevent colds and
flu, and that one daily serving of Activia relieves
temporary irregularity and helps with “slow intestinal
transit time.”
The Federal Trade Commission thought these claims
were exaggerated and sued Dannon $21M
http://www.ftc.gov/opa/2010/12/dannon.shtm
NUTRIENT DATABASES
• Many data bases exist to help estimate energy
intake and nutrient intake
• Reflect average amounts found in analyzed
samples
• Cannot account for: Farming conditions,
Maturity and ripeness of plants, Food
processing, Shipping conditions, Storage time,
Cooking processes
ENERGY DENSITY
• Comparison of a food’s caloric content per
gram weight of the food
• High energy density foods (>4 kcal/g)
• Graham crackers, potato chips, peanuts, bacon
• Low energy density foods (<0.6 kcal/g)
• Lettuce, strawberries, grapefruit, carrots
THE DIETARY GUIDELINES FOR AMERICANS
The Dietary Guidelines for Americans, 2010, released on
January 31, 2011, emphasize three major goals for
Americans:
1. Balance calories with physical activity to manage
weight
2. Consume more of certain foods and nutrients such as
fruits, vegetables, whole grains, fat-free and low-fat
dairy products, and seafood
3. Consume fewer foods with sodium (salt), saturated
fats, trans fats, cholesterol, added sugars, and refined
grains
THE DIETARY GUIDELINES FOR AMERICANS
The Dietary Guidelines for Americans, 2010
include 23 key recommendations for the
general population and 6 additional key
recommendations for specific population
groups, such as pregnant women. The
recommendations are intended to help people
choose an overall healthy diet.
http://www.cnpp.usda.gov/dietaryguidelines.htm
FOOD PYRAMID TO MY PLATE
• Based on Dietary Guidelines
• Intended for those over age 2 to provide
advice about average intake and to
encourage eating a wide variety of
healthy foods in moderation
• Goal is to help people plan a diet that
results in longer and healthier lives
BASIC 7 FOOD GUIDE (1943 - 1955)
BASIC 4 FOOD GUIDE (1956 - 1979)
HASSLE-FREE FOOD GUIDE (1979 - 1984)
FOOD WHEEL: A PATTERN FOR DAILY FOOD
CHOICES 1984
FOOD GUIDE PYRAMID 1992
MYPYRAMID FOOD GUIDANCE SYSTEM 2005
MYPLATE JUNE 2011
FOOD PLAN FOR 22 YO F
SERVING SIZE
WHAT DOES A SERVING LOOK LIKE?
PORTION VS. SERVING
• A portion is the amount of food that you
choose to eat for a meal or snack. It can
be big or small—you decide.
• A serving is a measured amount of food
or drink, such as one slice of bread or
one cup (eight ounces) of milk.