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Chapter 2: Guidelines for a healthy diet

Copyright © 2012 John Wiley & Sons, Inc. All rights reserved.

© 2012 John Wiley & Sons, Inc. All rights reserved.

Student learning outcomes: At the end of this chapter, you should be able to:

Describe how the government influences food choices

Plan a diet to meet energy and nutrient intake recommendations


Past US food recommendations

1894: USDA recommended protein, fat, carbohydrate and “mineral matter” amounts

1917: How to Select Foods food guide set five food groups: meat and milk, cereals, vegetables and fruits, fats and fatty foods, sugar and sugary foods

1940s: Food and Nutrition board established Recommended Daily Allowances (RDAs) for specific amounts of nutrients


Past US food recommendationsOriginally prevented deficiencies and now also promote health and avoid chronic diseases

RDAs (Recommended Daily Allowances) expanded to include Dietary Reference Intakes to address deficiencies and excesses

1980: Dietary Recommendations for Americans (DRIs) introduced to make food and lifestyle recommendations

2011: Food guide changed from food pyramid (MyPyramid) to MyPlate


MyPlate


Milk & calcium consumption


Nutritional statusHealth as it is influenced by intake and use of nutrients

In populations, includes analysis of food intakes or food availability

In individuals, includes analysis of food and nutrient intake, physical health (including measuring nutrients), medical and family history, and lifestyle


Nutritional status


Healthy People (What is this program?)Set of health-promotion and disease-prevention objectives

Revised every 10 years

Based on population health and nutrition surveys

Goal: increasing the population’s quality and length of healthy lives and decreasing health disparities


Dietary Reference Intakes (DRIs)

Recommendations for amount of energy, nutrients and other food components

For healthy people to stay healthy, decrease chronic disease risk, and prevent deficiencies

Set for each gender and various life stages


Dietary Reference Intakes: 4 sets of values

1. Estimated average requirements(EARs)

2. Recommended Daily Allowances (RDAs)

3. Adequate Intakes (AIs)

4. Tolerable Upper Intake Limits (ULs)


Estimated Average Requirements (EARs)

Nutrient intakes estimated to meet the needs of 50% of healthy individuals within a gender and life-stage group

Used to assess population’s nutrition adequacy but not for an individual’s intake


Recommended Daily Allowances (RDAs)

Nutrient intakes sufficient to meet the needs of healthy individuals within a gender and life-stage group

Set higher than EARs

Amounts of nutrients and food components that will meet the needs of most healthy people

Amounts people should consume on average over several days or weeks


Adequate Intakes (AIs)

Nutrient intakes used when not enough data are available to set RDAs

Estimation of amounts needed to sustain health

Based on what healthy people typically eat

Amounts people should consume on average over several days or weeks


Tolerable Upper Intake Levels (ULs)

Maximum daily nutrient intakes unlikely to pose health risk for almost all individuals within a gender or life-stage group

Depending on nutrient, UL is set for all sources, for supplements, or for supplements and fortified foods

Not enough data are available to set ULs for all nutrients


DRIs: 4 sets of values


DRIs: 4 sets of valuesDietary Reference Intakes

(DRIs)

estimated to meet the needs

of 50% of healthy individuals within a gender and life-

stage group

Recommended Daily

Allowances(RDAs)

Adequate Intakes

(AIs)

TolerableUpper Intake

Levels(ULs)

Estimated Average

Requirements(EARs)

sufficient tomeet the needs

of healthy

individuals within a gender and life-

stage group

used when not enough data are available to set

RDAs

maximum daily intake to avoid adverse effects

for almost allindividuals within a gender and life-

stage group


Estimated Energy Requirements (EERs)

Average energy intake values predicted to maintain weight in healthy individuals

Based on age, gender, height, weight, and physical activity


Acceptable Macronutrient Distribution Ranges (AMDRs)

Recommended protein, carbohydrate, and fat intake ranges to decrease disease risk and provide diet flexibility

Percentages of total calories

10–35% of calories from protein (25%)

45–65% of calories from carbohydrates (50%)

20–35% of calories from fat (25%)


DRI energy intake recommendationsDietary Reference Intakes

(DRIs)

EstimatedEnergy

Requirements(EERs)

Acceptable Macronutrient Distribution

Ranges(AMDRs)

average energy intake values predicted to

maintain weight in healthy

individuals

recommended protein,

carbohydrate, and fat intake ranges

to decrease disease risk and provide flexibility


DRIs summary

Dietary Reference Intakes (DRIs)

Recommended Daily

Allowances(RDAs)

Adequate Intakes

(AIs)

TolerableUpper Intake

Levels(ULs)

Estimated Average

Requirements(EARs)

EstimatedEnergy

Requirements(EERs)

Acceptable Macronutrient Distribution

Ranges(AMDRs)


Tools for diet planning

DRIs recommend amount of nutrients

Recommendations to help plan diets include

Dietary Guidelines for Americans

MyPlate



Set of diet and lifestyle recommendationsdesigned to promote health and reduce the risk of overweight, obesity, and chronic diseases in the U.S. population

Evidence-based nutrition guidance for ages 2 and older (with additional recommendations for subpopulations)

Every 10 years updated

2010 was the 7th edition


Dietary Guidelines for Americans / Do This

Balance calorie intake with activity

Eat 2.5 cups of fruits and vegetables daily

Select more fruits than fruit juices

Eat a variety of vegetables and protein sources (e.g., beans, peas, seafood)

Replace refined grains with whole grains, high-fat dairy with low-/no-fat dairy, and fats with oils


Dietary Guidelines for Americans / Reduce These

Limit intake of

solid fats (saturated fat, trans fat) and cholesterol

sodium

added sugars

refined grains

alcohol


Healthy eating patterns

Abundance of nutrient-dense foods // Vegetables, fruits, whole grains

Moderate amounts of high-protein foods

Low in full-fat dairy products

More oils than solid fats

Limit added sugar and sodium


Healthy eating patterns


Government’s Role in Establishing Healthy Eating Patterns


Healthy eating patterns / Food Pyramids


MyPyramid / Recently


MyPlate / Most Current


MyPlate


MyPlate

Based on Dietary Guidelines

USDA’s most recent food guide

Illustrates proportions of five food groups

FruitsVegetablesGrainsProteinDairy


MyPlate

Emphasizes

Proportionality: shown by how much of plate should be filled with foods

Variety: include 5 vegetable subgroups, varied protein sources, whole grains, fruit and dairy

Moderation by choosing…

Nutrient-dense foods to help balance calories


MyPlate


MyPlate daily food plan

How much food to eat from each food group

Ounces: Grains and protein

One cup of cold cereal; ½ cup cooked cereal or grains; slice of bread; 1 tablespoon peanut butter; 1 egg; ¼ cup of cooked dry beans, nuts, or seeds

Cups: Fruits, vegetables, and dairy

Teaspoons: oils (liquid at room temperature)

150 minutes of activity each week


MyPlate daily food plan


MyPlatedaily food plan


Discretionary calories

Note: nutritionist should not refer to t his type of food as “junk”. This type of food is low nutrient density and should be referred to as containing empty calories.

Build your daily diet so you account for “discretionary calories”!


Exchange lists

Developed in the 1950s for diabetics

Use expanded to plan diets for anyone watching calorie intake

Foods in the same exchange list have similar amounts of energy, carbohydrate, protein, and fat per serving

Foods on a list can be exchanged with other foods on the list


Food labels

Designed to help consumers make healthy choices

Provide information about the nutrients in a food and how it fits into the diet

All packaged foods must have a:

Nutrition Facts Panel

Ingredients List


Nutrition Facts PanelServing size

Servings per container

Total calories

Calories from fat

Amounts of nutrients in a standard serving

Usually a percentage of Daily Values (DV)

Daily Values are based on a 2000-calorie diet


Food labels


Ingredients list

Lists contents in order from most abundant to least abundant based on weight

Required for foods with more than one ingredient

Helpful for people with allergies or who are avoiding certain ingredients (for example, animal products)


Nutrient content claims

Statements that highlight a characteristic of a food that might be of interest to consumers

The Food and Drug Administration (FDA) has established specific descriptors

For example, “Free” is used on products that contain no amount of or only a trivial amount of fat, saturated fat, cholesterol, sodium, sugar or calories. “Fat-free” is only used if the food contains less than 0.5 grams per serving.


Health claims

Statements that refer to a relationship between a nutrient, food, food component, or dietary supplement and reduced risk of a disease or health-related condition

Food must be a naturally-good source of one of six nutrients and must not contain more than 20% DV for fat, saturated fat, cholesterol, or sodium

All claims are reviewed by the FDA


Qualified health claims

Health claims are supported by scientific evidence

If there is emerging but not well-established evidence, can have qualified health claims

Must contain a qualifying statement


Health vs. qualified health claims


Food supplements

Governed by laws for foods, not drugs

Required to have Supplements Facts panel

May also include nutrient content claims or health claims

Can contain structure/function claims


Structure/function claimsDo not require approval but must notify FDA

Must include disclaimers

The FDA has not evaluated the claim

The product is not intended to diagnose, treat, cure, or prevent any disease

May appear on food labels but are not required to notify the FDA or include disclaimers

Responsible for ensuring accuracy and truthfulness of claims


Heath vs. structure/function claims

Health claim

“Lowers cholesterol”

Requires FDA approval

Structure/function claim

“Helps maintain normal cholesterol levels”

FDA approval not needed


CalculateServing size = 1 cup

Serving per package = 4

Saturated fat = 10% DV

Sodium = 30% DV

If you ate this entire package,how much of your DV would you consume?

How much of your sodium?

End of Lecture Material ……….

Review the following slides and be able to answer the questions to access you knowledge for the unit exam:


THINK about this – then share within a PAIR – then SHARE with the class

What influences your food choices?

How have you used food labels, the food pyramid, or other recommendations to make food choices?

What are recommendations for a healthy diet?


What are similarities and differences between:

EARs and RDAs?

RDAs and AIs?

RDAs and ULs?

AIs and ULs?

EERs and AMDRs?


Concept check

How do nutrition recommendations benefit individual and public health?

Why do the current DRIs focus on preventing chronic disease?

Which factors are considered in evaluating nutritional status?


Concept check

What are RDAs and AIs used for?

How might you use ULs?

What are the five variables that affect your energy needs?

Why are AMDR values given as ranges rather than as single numbers?


Concept check

How can the recommendations of the Dietary Guidelines help Americans manage body weight?

What does the MyPlate graphic tell you about a healthy diet?

How many ounces from the grain group are recommended each day for you?

Which contains more empty calories – a bowl of oatmeal or a bowl of fruit loops?


Concept check

Why are serving sizes standardized on food labels?

Which food label information helps you find foods that are low in saturated fat and cholesterol?

Where should you look to see if a food contains nuts?

How do structure/function claims differ than health claims?


Checking understanding

Which DRI value(s) is/are set at a level that will meet the needs of most healthy people in a population?

a) Estimated average requirements (EARs)

b) Recommended Daily Allowances (RDAs)

c) Adequate Intakes (AIs)

d) Tolerable Upper Intake Levels (ULs)



Which DRI value represents the amount above which toxicity becomes more likely?

a) Estimated average requirements (EARs)b) Recommended Daily Allowances (RDAs)c) Adequate Intakes (AIs)d) Tolerable Upper Intake Levels (ULs)



Which of the following is NOT required in the Nutrition Facts panel?

a) Nutrient claimb) Serving sizec) %DV of saturated fatd) Ingredients list


Applications

What advice could you give to a loved on about a healthy diet based on government recommendations?

Which specific changes can you make to improve your diet?


What are similarities and differences between:

Dietary Recommendations and Food Guide?

Nutrition and Supplements Facts Panels?

Nutrient content and structure/function claims?


What should I eat?

Balance calories to maintain weight

Increase foods that promote health

Limit nutrients that increase health risks

Eat food, not too much, mostly plants!


Checking student learning outcomes

In which ways does the government try to communicate healthy eating recommendations to the public?

How can you use government recommendations to plan a diet?

What are recommendations for a healthy diet?

Images


DRIs: 4 sets of values


Debate

Super fortified foods:

Are they a healthy addition to your diet?


Food labels

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