Tools of a Healthful Diet

CHAPTER 2

TOOLS OF A HEALTHFUL DIET

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 20-35% 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 nutrients-carbohydrates, 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 disclaimer4. 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.