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Nutri&on  Guidelines:  Tools  for  a  Healthful  Diet  

BIOL  103,  Chapter  2  

Today’s Topics

1.  Concepts  in  choosing  a  healthful  diets    2.  Dietary  Guidelines  and  Diet  Plans  3.  Recommenda&ons  for  nutrient  intake?  4.  Reading  and  Interpre&ng  Food  Labels    

Linking Nutrients, Food, and Health

•  Planning how you will eat – Adequacy •  The foods you choose to eat provide all the

essential nutrients, fiber, and energy in amounts sufficient to support growth and maintain health.

– Balance •  Your diet is balanced if:

– Calories you eat = Calories (Energy) that you use –  It is a healthful diet (has adequate amount of essential

nutrients)

Linking Nutrients, Food, and Health

•  Planning how you will eat… –  Calorie Control –  Nutrient Density:

Nutrient dense foods provide substantial amounts of vitamins and minerals relative to the amount of calories

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Linking Nutrients, Food, and Health

•  Planning how you will eat… – Moderation

– Variety

Dietary Guidelines for Americans, 2010

•  What  is  it  and  what  does  it  contain?  – A  guideline  that  individuals  can  refer  to  in  order  to  make  informed  decisions  about  food  and  ac&vity  •  Content  is  backed  by  _______________________  •  Their  Goal:  to  improve  overall  health  by  balancing  calories  that  Americans  eat  with  physical  ac5vity  to  manage  weight.  

– Used  to  develop  educa&onal  materials,  or  aid  policy  makers  in  designing  and  carrying  out  nutri&on-­‐related  programs  

 

Two basic concepts of Dietary Guidelines for Americans, 2010

Problem Set#2, Q1a

1.   Balance  calories  to  manage  weight  

 2.   Focus  on  consuming  nutrient-­‐dense  foods    

Dietary Guidelines for Americans, 2010

•  In  addi&on,  Dietary  Guidelines  for  Americans,  2010  provides:  –  Recommenda&ons  for  Specific  Popula5on  Group  

•  Woman  capable  of  geTng  pregnant  •  Woman  who  are  pregnant  or  breasUeeding  •  Individuals  age  50  and  older  

–  Key  consumer  behaviors  and  poten5al  strategies  for  professionals  to  use  

–  Food  safety  principles  and  guidance  for  consumers  – How  to  use  the  food  label  to  track  calories,  nutrients,  and  ingredients  

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Social-ecological model framework for nutrition and physical activity decisions

My Plate: Problem Set#2, Q1b

•  In  2011,  USDA  formed  MyPlate  to  accompany  the  Dietary  Guidelines  for  Americans,  2010.  

 •  MyPlate  is  designed  to  convey  7  

key  messages:  1.  Enjoy  food,  but  eat  less  2.  Avoid  oversize  por&ons  3.  Make  half  your  plate  fruits  and  

vegetables  4.  Drink  water  instead  of  sugary  drinks  5.  Switch  to  fat-­‐free  or  low-­‐fat  (1%)  

milk  6.  Compare  sodium  in  foods  7.  Make  at  least  half  your  grains  

whole  grains  

Using MyPlate food guide in dietary planning

1.  Determine the amount of calories you should eat each day

2.  Become familiar with the types of food in each group,

number of recommended servings, and serving sizes

3.  Plan your meals and snacks using the suggested serving sizes

Exchange List

•  Foods  are  grouped  by  food  type  and  the  amount  of  macronutrients  in  each  por&on:  –  Starches  –  Fruits  – Milk  – Other  carbs  –  Vegetables  – Meats  and  meat  subs&tutes  –  Fats  

•  It  is  usually  used  by  people  with  diabetes  and/or  by  weight-­‐control  programs.    

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Recommendations for the Nutrient Intake: the DRIs

•  DRI  =  Dietary  Reference  Intakes  – DRIs  are  a  set  of  scien&fically-­‐based  nutrient  reference  values  for  healthy  popula&ons  

– DRIs  is  a  umbrella  term  that  describes  four  types  of  reference  values:  •  Es5mated  Average  Requirement  (EAR)  •  Recommended  Dietary  Allowance  (RDA)  •  Adequate  Intake  (AI)  •  Tolerable  Upper  Intake  Level  (UL)  

Dietary Reference Intakes (DRIs)

•  Estimated Average Requirement (EAR) –  Amount that meets

the nutrient requirements of 50% of people in a life-stage and gender group

Dietary Reference Intakes (DRIs)

•  Recommended Dietary Allowance (RDA) –  Amount that meets

the needs of most people (97-98%) in a life-stage and gender group

–  RDA is calculated from the EAR

Dietary Reference Intakes (DRIs)

•  Adequate Intake (AI) –  AI is used when EAR and

RDA cannot be determined

–  Amount thought to be adequate for most people

–  AI is not equivalent to EAR

–  Examples of AI nutrients: Fl, Cl, Mn, K, Na, total fiber, Water.

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Dietary Reference Intakes (DRIs)

•  Tolerable Upper Intake Levels (UL): maximum level of daily nutrient intake that poses little risk of adverse health effects to almost all of the individuals in a defined group. –  Intake above the UL can be

______________________ –  Some ULs for certain

nutrients are still unknown. (e.g. Arsenic)

Dietary Reference Intakes for energy in food

•  Estimated Energy Requirement (EER): –  Similar to EAR

•  Acceptable Macronutrient Distribution

Range (AMDR)”: –  “% of total energy intake.”

Introducing Food Labels

•  During  1970-­‐1980s,  research  about  the  the  role  of  diet  in  chronic  diseases  increased  

•  In  1990,  Congress  passed  the  Nutri&on  Labeling  and  Educa&on  Act  (NLEA)  for  food  package  to  have  ingredient  list,  allergy  warnings  and  nutrient  info.    

•  1994:  Nutri&on  labels  start  to  appear  on  foods  

 •  FDA vs. USDA

–  FDA: oversees most of the U.S. food supplies

–  USDA: oversees supply of meat, poultry, egg products

Food Labels

•  What  are  mandatory  informa&on  on  food  labels?  1.  Name  of  the  food  2.  Net  weight  of  the  food  

itself  3.  Name  and  address  of  

manufacturer,  packer,  distributor  

4.  List  of  ingredients  5.  Nutri&on  informa&on  

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Standard format of Nutrition Facts panel Food Labels – Daily Values

3 Claims that can be made for food and dietary supplements (PS#2, Q3)

                 

n  Check  out  “FYI  Defini&ons  for  Nutrient  Content  Claims  on  Food  Labels”  (pg.  60-­‐61)  

1.  Nutrient  content  claims  n Regulated  by  the  NLEA  and  FDA  

n Use  meaningful  terms:  ____________________  

n Reduce  misleading  claims:  “fat  free,”  “cholesterol  free,”  etc.  

       

 

Claims that can be made for food and dietary supplements  2.  Health  claim:  a  statement  that  the  food  or  a  substance  in  the  food  is  linked  to  reduced  risk  of  disease  

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Claims that can be made for food and dietary supplements

3.  Structure/func5on  claim:  statement  that  claim  a  poten&al  benefit  on  body  structures  or  func&ons.    

New Look for Food Labels (2014)

Controversy with Froot Loops

•  Oct 2008: Smart Choices is a program sponsored by the food industry (General Mills, Kellogg’s, Kraft, Pepsi, etc.) to promote a standardized symbol in front of the package for consumer information.

•  Liberal criteria