chapter 2 tools of a healthful diet. relationship of dris to each other and % of population covered
TRANSCRIPT
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.