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Guidelines for Guidelines for Healthy EatingHealthy Eating

Department of Applied ScienceDepartment of Applied Science

King Saud University/ Community King Saud University/ Community CollegeCollege

By: Murad SawalhaBy: Murad Sawalha

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OutlineOutline

• Nutrient & food guides for health promotion:Nutrient & food guides for health promotion:

1) Nutrient standards:1) Nutrient standards:

- Dietary reference intakes.- Dietary reference intakes.

- Other standards (such as food & agriculture organization)- Other standards (such as food & agriculture organization)

2) Food guides & recommendations2) Food guides & recommendations

- Food guide pyramid- Food guide pyramid

- Dietary guidelines for Americans- Dietary guidelines for Americans

- Other recommendations- Other recommendations

3) Individual needs3) Individual needs

- Person-Centered care- Person-Centered care

- Changing food environment - Changing food environment

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Nutrient standardsNutrient standards

• Most of the developed countries have Most of the developed countries have standards for the major nutrients.standards for the major nutrients.

• The purpose of these standards to help The purpose of these standards to help healthy people meet the daily requirements healthy people meet the daily requirements of essential nutrients & to facilitate meal of essential nutrients & to facilitate meal planning.planning.

• Used as a guideline by health care workers Used as a guideline by health care workers to promote good health and prevent disease.to promote good health and prevent disease.

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Nutrient standards:Nutrient standards: Nutrition and Nutrition and HealthHealth

• Cardiovascular Cardiovascular Disease—38.5% of Disease—38.5% of deathsdeaths

• Hypertension—25% Hypertension—25% of adultsof adults

• Type 2 Diabetes—6% Type 2 Diabetes—6% of populationof population

• Overweight and Overweight and ObesityObesity

——65% of adults/ 15% 65% of adults/ 15% of childrenof children

• Some CancersSome Cancers

• OsteoporosisOsteoporosis

• ConstipationConstipation

• Iron Deficiency Iron Deficiency AnemiaAnemia

• Oral DiseaseOral Disease

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Nutrient standardsNutrient standards

1) Dietary Reference Intakes (DRIs)1) Dietary Reference Intakes (DRIs)• Updated & recognized by the united states.Updated & recognized by the united states.

• DRIs: are a comprehensive set of 4 nutrient based DRIs: are a comprehensive set of 4 nutrient based reference values (categories) for healthy populations that reference values (categories) for healthy populations that can be used for assessing and planning diets.can be used for assessing and planning diets.

• Values have been developed for vitamins, minerals, Values have been developed for vitamins, minerals, macronutrients, and energy.macronutrients, and energy.

• DRIs are primarily for professional use because they deal DRIs are primarily for professional use because they deal with quantities of nutrients as opposed to amounts of foodwith quantities of nutrients as opposed to amounts of food

• Include recommendations for each gender & age group as Include recommendations for each gender & age group as well as for pregnancy & lactation.well as for pregnancy & lactation.

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What are the different DRI What are the different DRI values?values?

•A set of reference values: A set of reference values: – The new Recommended Dietary The new Recommended Dietary

Allowances (RDAs)Allowances (RDAs)– Estimated Average Requirement Estimated Average Requirement

(EAR)(EAR)– Adequate Intakes (AI)Adequate Intakes (AI)– Tolerable Upper Limit (TUL)Tolerable Upper Limit (TUL)

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What is the RDA?What is the RDA?RRecommended ecommended DDietary ietary AAllowancellowance•The RDAs are amounts of The RDAs are amounts of

essential nutrients considered essential nutrients considered adequate to meet the nutritional adequate to meet the nutritional needs of 97 to 98% of healthy needs of 97 to 98% of healthy people in a gender & age group. people in a gender & age group.

•Derived from an EAR Derived from an EAR

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What is the EAR?What is the EAR?EEstimated stimated AAverage verage RRequirementequirement•Nutrient intake to meet the Nutrient intake to meet the

requirement of requirement of halfhalf the the healthy people of an age & healthy people of an age & gendergender

•The MEDIAN The MEDIAN (Think bell curve)(Think bell curve)

•Basis for establishing an RDABasis for establishing an RDA

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What is the AI?What is the AI?AAdequate dequate IIntakentake•The AI is similar to the RDA, but it is The AI is similar to the RDA, but it is

not known what percentage of not known what percentage of people are meeting nutritional people are meeting nutritional needs by consuming the AIneeds by consuming the AI

•An AI is set when there are An AI is set when there are insufficient data to define a RDAinsufficient data to define a RDA

• Insufficient data to determine an EARInsufficient data to determine an EAR• Based on observed intakes, Based on observed intakes,

experimental data, etc.experimental data, etc.

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What is the UL?What is the UL?Tolerable Tolerable UUpper Intake pper Intake LLevelevel• Highest daily nutrient intake likely to Highest daily nutrient intake likely to

pose pose no risk of adverse health effectsno risk of adverse health effects to almost all the general populationto almost all the general population

• Applies to daily useApplies to daily use

• Not a recommended levelNot a recommended level– No established benefits of higher levelNo established benefits of higher level– Increased risks at higher intakesIncreased risks at higher intakes

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Nutrient standardsNutrient standards

2) Other standards2) Other standards• Canadian and British standards have Canadian and British standards have

been similar to U.S. standards.been similar to U.S. standards.

• Food & Agriculture Organization Food & Agriculture Organization (FAO), & World health Organization (FAO), & World health Organization (WHO): used standards for less (WHO): used standards for less developed countries, where factors developed countries, where factors such as the quality of available such as the quality of available proteins must be considered.proteins must be considered.

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Food guides & recommendations Food guides & recommendations (dietary guidelines)(dietary guidelines)

• Science-based advice for healthy Science-based advice for healthy ages +2 yearsages +2 years

• Promote health, prevent chronic Promote health, prevent chronic diseasedisease

• Updated every 5 yearsUpdated every 5 years

• Basis for nutrition education & food Basis for nutrition education & food planningplanning

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1) Dietary Guidelines for 1) Dietary Guidelines for AmericansAmericans

• Intended to help the Intended to help the healthy people, age 2+ yrs, healthy people, age 2+ yrs, toto choose diets that are nutritionally adequate, choose diets that are nutritionally adequate, promote health, and reduce the risk of chronic promote health, and reduce the risk of chronic diseasedisease

• Revised every 5 yearsRevised every 5 years• The guidelines promote 3 basic goals:The guidelines promote 3 basic goals: 1) Aim for fitness1) Aim for fitness 2) Build a healthy base2) Build a healthy base 3) Choose sensible3) Choose sensible• These goals are divided into 10 specific These goals are divided into 10 specific

objectivesobjectives

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Aim for FitnessAim for Fitness

Aim for a healthy weight Aim for a healthy weight

Be physically active each Be physically active each dayday

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Build a Healthy BaseBuild a Healthy Base

Let the Pyramid guide your food Let the Pyramid guide your food choiceschoices

Choose a variety of grains daily, Choose a variety of grains daily, especially whole grainsespecially whole grains

Choose a variety of fruits & Choose a variety of fruits & vegetables dailyvegetables daily

Keep food safe to eatKeep food safe to eat

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Choose SensiblyChoose Sensibly

•Choose a diet that is low in Choose a diet that is low in saturated fat & cholesterol, saturated fat & cholesterol, & moderate in total fat& moderate in total fat

•Choose beverages & foods to Choose beverages & foods to moderate your intake of sugarsmoderate your intake of sugars

•Choose & prepare foods Choose & prepare foods w/ less saltw/ less salt

• If you drink alcoholic beverages, do If you drink alcoholic beverages, do so in moderationso in moderation

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2) Food Guide Pyramid2) Food Guide Pyramid

•a graphic illustration of the Dietary a graphic illustration of the Dietary Guidelines for AmericansGuidelines for Americans

•recommends ranges of servings for recommends ranges of servings for each of the food groupseach of the food groups

•current Food Guide Pyramid was current Food Guide Pyramid was developed in 1992, only slightly developed in 1992, only slightly revised in 1996, and does not reflect revised in 1996, and does not reflect more recent research findingsmore recent research findings

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Concepts underlying the Food Guide Concepts underlying the Food Guide PyramidPyramid

•BalanceBalance

•ModerationModeration

•Variety Variety

2020Food Guide Pyramid

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Food GuidesFood Guides

•The pyramidal shape is not The pyramidal shape is not necessarily superior to other necessarily superior to other food guide graphicsfood guide graphics

•Worldwide, food guides Worldwide, food guides consistently recommend a high consistently recommend a high intake of grains, fruits, and intake of grains, fruits, and vegetablesvegetables

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3) Other 3) Other recommendationsrecommendations

•The American Heart Association, The American Heart Association, the American Cancer Society, and the American Cancer Society, and the American Institute for Cancer the American Institute for Cancer Research each recommend a Research each recommend a plant-based diet to reduce the risk plant-based diet to reduce the risk of chronic diseaseof chronic disease

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Individual needsIndividual needs

• Person centered care: food patterns Person centered care: food patterns vary with individual needs, tastes, vary with individual needs, tastes, habits, living situation, & energy habits, living situation, & energy demands.demands.

• Changing food environment: there Changing food environment: there are more processed food items of are more processed food items of variable or unknown nutrient quality.variable or unknown nutrient quality.