Tools of a Healthy Diet
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Transcript of Tools of a Healthy Diet
Tools of a Healthy Diet
Learning Objectives
• Explain the purpose of the Dietary Reference Intake (DRI) and its components
• Compare the Daily Values to the Dietary Reference Intakes and explain how they are used on Nutrition Facts panels.
• Describe Nutrition Facts panels and the claims permitted on food packages.
• Describe the uses and limitations of the data in nutrient databases.
Learning Objectives
• Discuss the 2010 Dietary Guidelines for Americans and the diseases they are designed to prevent or minimize.
• Discuss the MyPyramid food groupings and plan a diet using this tool.
• Develop a healthy eating plan based on the concepts of variety, balance, moderation, nutrient density, and energy density.
Dietary Reference Intakes (DRIs)
• Estimated Average Requirements (EARs)• Recommended Dietary Allowances (RDAs)• Adequate Intakes (AIs)• Tolerable Upper Intake Levels (ULs)• Estimated Energy Requirements (EERs)• Complementary to DRIs:
– Adequate Macronutrient Distribution Ranges (AMDRs)
EARs and RDAs
• EARs– 17 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
AIs and ULs
• AIs– Insufficient data for an EAR– Ideally meets more than RDA
• ULs– Maximum daily intake– Based on nutrient intake from all sources– Exceptions: niacin, magnesium, zinc and nickel
are only nonfood sources
EERs and AMDRs
• EERs– Average daily caloric need for each life-stage
group
• AMDRs– Range of intake, as a percentage of energy– Carbohydrate, Fat, Protein and Essential amino
acids
Nutrient Density
1. Divide the amount of the nutrient per serving by the recommended amount
2. Divide the calories in a serving by daily caloric need
3. Compare the two• Nutrient dense if provides a greater
contribution to nutrient need than calorie need
• “Empty calorie foods”
Daily Values (DVs)
• Nutrition standards for food labels• Standards set for persons over 4 years old
– Exceptions: infants, toddlers, pregnancy and lactation
• Based on:– Reference daily intakes (RDIs) and – Daily reference values (DRVs)
RDIs and DRVs
• RDIs– Vitamins and Minerals– Use highest value– Based on 1968 RDA
• DRVs– Energy nutrients-carbohydrates, protein and fat
• Based on a 2,000 calorie diet– Cholesterol, sodium and potassium
• Do not vary with calorie intake
Nutrition Facts Panel
• Standardized serving size– Based on typical American serving sizes
• Must list the following nutrients:– 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 mentioned in health claims must also be included.
Food Label Claims
• Nutrient Content Claims– Closely regulated by FDA
• Health Claims– Closely regulated by FDA
• Preliminary Health Claims– Regulated but limited scientific evidence
• Structure/Function Claims– Not FDA approved
• Front-of-Package Claims
Factors Affecting Nutrient Composition of Foods
• 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– Graham crackers, potato chips, peanuts, bacon
• Low energy density foods– Lettuce, strawberries, grapefruit, carrots,
vegetable soup, skim milk
Dietary Guidelines for Americans
• Balance Calories to manage weight– Physical Activity
• Foods & food components to reduce– Sodium– Fats (saturated, trans, cholesterol)– Solid fats and added sugars– Refined grains– Alcoholic Beverages
Dietary Guidelines for Americans
• Foods and food components to increase– Vegetables and fruits– Whole grains– Fat-free or low-fat dairy– Variety of protein and seafood– Oils to replace solid fats– Foods with more potassium dietary fiber, calcium,
vitamin D• Building healthy eating patterns
– Food safety
MyPlate
• Puts Dietary Guidelines into action• 2011 revision of MyPyramid• Emphasizes fruit, vegetable, grain,
protein, and dairy food groups• www.choosemyplate.gov