diet design tools and guidelines

Chapter 2Chapter 2

Diet Design Tools and Diet Design Tools and GuidelinesGuidelines

Status of Nutritional Health Status of Nutritional Health

Desirable Desirable UndernutritionUndernutrition

Depleted nutrient storesDepleted nutrient stores Reduced biochemical functionsReduced biochemical functions Clinical signs and symptomsClinical signs and symptoms

OvernutritionOvernutrition Excess intake of Calories and FatExcess intake of Calories and Fat ObesityObesity Use of vitamin & mineral supplementsUse of vitamin & mineral supplements

ABCDE of Nutritional AssessmentABCDE of Nutritional Assessment

AnthropometricsAnthropometrics BiochemicalBiochemical ClinicalClinical Diet historyDiet history Economic StatusEconomic Status

What & How Much To Eat?What & How Much To Eat?(Review)(Review)

Learn the body’s nutrient needsLearn the body’s nutrient needs Categorize the body’s nutrient needsCategorize the body’s nutrient needs Learn the foods that meet these needsLearn the foods that meet these needs Learn how to think critically about food Learn how to think critically about food

choices, read labels, and evaluate foodschoices, read labels, and evaluate foods Apply the above information to create a Apply the above information to create a

personalized food planpersonalized food plan

Healthful Nutrition for Fitness and SportHealthful Nutrition for Fitness and SportCategorizing the Body’s Nutrient NeedsCategorizing the Body’s Nutrient Needs 40-45 Essential 40-45 Essential

NutrientsNutrients GlucoseGlucose 2 Fatty Acids 2 Fatty Acids

(EFA)(EFA) 9 Amino Acids 9 Amino Acids

(EAA)(EAA) 13 Vitamins13 Vitamins About 21 About 21

MineralsMinerals WaterWater

Six General Six General Classes of Classes of NutrientsNutrients CarbohydratesCarbohydrates FatsFats ProteinProtein VitaminsVitamins MineralsMinerals WaterWater

General Functions of Nutrients General Functions of Nutrients in Foodsin Foods

Provide WaterProvide Water

Provide Fuel for Entire BodyProvide Fuel for Entire Body

Provide Building BlocksProvide Building Blocks

Provide Metabolic RegulatorsProvide Metabolic Regulators

A CalorieA Calorie A measurement of energy measured A measurement of energy measured

in a bomb calorimeterin a bomb calorimeter ““the amount of heat it takes to raise the amount of heat it takes to raise

the temperature of 1 gram of water the temperature of 1 gram of water by 1 degree Celsius”by 1 degree Celsius”

Food is measured in Food is measured in kilocalorieskilocalories ((kcalkcal))

““Calories” with a large “C” on Calories” with a large “C” on nutrition label are in kcalnutrition label are in kcal

The Energy NutrientsThe Energy Nutrients

Energy N utrients(Energy=C alories in N utrition)

C arbohydrates4 C alories per G ram60-70% of C alories

Type is Very Im portant

P rote in4 C alories per G ram

10-15% of Tota l C aloriesU se P rote in C alcula tion for Tota l

Fat9 C alories per G ram

Less than 30%Preferab ly 20%

The Tota l Makes U p Your D aily C aloric IntakeAlcohol is a Toxin Adding 7 C alories per G ram

Energy NutrientsEnergy Nutrients(Energy=Calories)(Energy=Calories)

Carbohydrates (4 kcalories per gram)Carbohydrates (4 kcalories per gram)» 65-75% of kcalories65-75% of kcalories» Complex Vs. SimpleComplex Vs. Simple

Lipids (9 kcalories per gram)Lipids (9 kcalories per gram)» 20% of kcalories (govt. recs 20-35%)20% of kcalories (govt. recs 20-35%)» Unsaturated Vs. SaturatedUnsaturated Vs. Saturated

Proteins (4 kcalories per gram)Proteins (4 kcalories per gram)» 10-15% of kcalories10-15% of kcalories

Transformation of EnergyTransformation of Energy

1,000 calories = 1 kcal = 1(food) 1,000 calories = 1 kcal = 1(food) CalorieCalorie

CHO PROTEIN FAT ALCOHOL

ENERGY SOURCES

Food Label Energy Nutrient CalculationsFood Label Energy Nutrient Calculations

Per serving Per serving CHO: 15g x 4 kcal/g = CHO: 15g x 4 kcal/g = 60 kcal60 kcal PRO: 3g x 4 kcal/g = PRO: 3g x 4 kcal/g = 12 kcal12 kcal FAT: 1g x 9 kcal/g = FAT: 1g x 9 kcal/g = 9 kcal 9 kcal TOTAL: 81 kcal, rounded down to TOTAL: 81 kcal, rounded down to 8080

Nutrition FactsNutrition FactsAmount per ServingAmount per Serving

Calories 80Calories 80

Total Fat 1gTotal Fat 1g

Total Carbohydrate 15gTotal Carbohydrate 15g

Protein 3 gProtein 3 g

The Standard American Diet The Standard American Diet (SAD)(SAD)

~16% of kcals as proteins 2/3 from animal sources

~50% of kcals as CHOs 1/2 from simple sugars Rest mainly refined flours

~33% of kcals as Fats ~2/3 from animal fats

Calculating Percent KcalCalculating Percent Kcal

CHO 290 grams x 4 kcal/g = 1160 kcal

Fat 60 grams x 9 kcal/g = 540 kcal

Protein 70 grams x 4 kcal/g = 280 kcal

Total 1980 kcal

% kcal from CHO = 1160 / 1980 = 59%

% kcal from fat = 540 / 1980 = 27%

% kcal from protein = 280 / 1980 = 14 %

The Non-Energy Yielding The Non-Energy Yielding NutrientsNutrients

Vitamins:Vitamins: Compose of various Compose of various

chemical elementschemical elements Vital to life Vital to life Needed in tiny Needed in tiny

amountsamounts Fat solubleFat soluble Water solubleWater soluble Yields no energyYields no energy

Minerals:Minerals: Inorganic Inorganic

substancessubstances Needed in tiny Needed in tiny

amountsamounts Trace mineralsTrace minerals Major mineralsMajor minerals Yields no energyYields no energy

WaterWater Compose of H2OCompose of H2O Vital to lifeVital to life Is a solvent, lubricant, medium for Is a solvent, lubricant, medium for

transport, and temperature regulatortransport, and temperature regulator Makes up majority (2/3) of our bodyMakes up majority (2/3) of our body Yields no energyYields no energy

Learning Human Nutrient NeedsLearning Human Nutrient Needs DRI ( DRI (DietaryDietary Reference Intakes) Reference Intakes)

RDA (Recommended Dietary Allowances)RDA (Recommended Dietary Allowances) Established by Food and Nutrition Board of National Established by Food and Nutrition Board of National

Academy of Sciences and updated every 4-5 yearsAcademy of Sciences and updated every 4-5 years Meets general nutrition needs of healthy adultsMeets general nutrition needs of healthy adults RDA for 19 nutrientsRDA for 19 nutrients

AI (Adequate Intake)AI (Adequate Intake) Set when scientific data insufficientSet when scientific data insufficient Example: Copper, Biotin, ChromiumExample: Copper, Biotin, Chromium

UL (Tolerable Upper Intake Levels)UL (Tolerable Upper Intake Levels) Upper Intakes for possible toxic nutrientsUpper Intakes for possible toxic nutrients

Fig. 2.p057

Standards For Food LabelingStandards For Food Labeling RDA not used on food label since it is gender RDA not used on food label since it is gender

and age specificand age specific FDA developed the Daily ValuesFDA developed the Daily Values

Reference Daily Intake (RDI) for vitamins and Reference Daily Intake (RDI) for vitamins and mineralsminerals

Daily Reference Value (DRV) for nutrients Daily Reference Value (DRV) for nutrients without RDAswithout RDAs

Only used on food labelsOnly used on food labels

DRV for 2000 kcalDRV for 2000 kcal

Food Component DRV 2000 kcal

Fat <65 g

Sat. Fat < 20 g

Protein 50 g

Cholesterol < 300 mg

CHO 300 g

Fiber 25 g

Sodium <2400 mg

Potassium 3500 mg

General Food Label Nutrient General Food Label Nutrient Recommendations Recommendations (separate topic later)(separate topic later)

Look at all the informationLook at all the information Look for Quality of IngredientsLook for Quality of Ingredients Fit the information into your own dietFit the information into your own diet Understand DV and how it may or may not Understand DV and how it may or may not

apply to youapply to you

Foods that Meet Nutrient NeedsFoods that Meet Nutrient Needs

Concept of Nutrient DensityConcept of Nutrient Density Choose mostly foods that are higher in nutrients Choose mostly foods that are higher in nutrients

for the amount of Caloriesfor the amount of Calories Dietary GuidelinesDietary Guidelines Food GuidesFood Guides Exchange List ProgramsExchange List Programs Personal Food ChoicesPersonal Food Choices

The Dietary Guidelines of 2000The Dietary Guidelines of 2000

Aim For FitnessAim For Fitness Aim for a healthy weightAim for a healthy weight Be physically active each dayBe physically active each day

More Dietary GuidelinesMore Dietary Guidelines

Build a Healthy BaseBuild a Healthy Base Let the pyramids guide your food choicesLet the pyramids guide your food choices Choose a variety of fruits and veggies dailyChoose a variety of fruits and veggies daily Choose a variety of grains daily, especially whole Choose a variety of grains daily, especially whole

grainsgrains Keep food safe to eatKeep food safe to eat

More Dietary GuidelinesMore Dietary Guidelines

Choose sensiblyChoose sensibly Choose a diet that is low in saturated fat and Choose a diet that is low in saturated fat and

cholesterol and moderate in total fatcholesterol and moderate in total fat Choose beverages and foods to moderate your Choose beverages and foods to moderate your

intake of sugarsintake of sugars Choose and prepare foods with less saltChoose and prepare foods with less salt If you drink alcoholic beverages, do so in If you drink alcoholic beverages, do so in

moderation moderation (but not at all if you are pregnant)(but not at all if you are pregnant)

The The EatwiseEatwise Dietary Guidelines for People Dietary Guidelines for People who enjoy Lifelong Good Healthwho enjoy Lifelong Good Health

They eat grains and related foods at each meal, They eat grains and related foods at each meal, mainly whole grain, unrefined, and minimally mainly whole grain, unrefined, and minimally processed.processed.

They eat a variety of fruits and vegetables, about 7 They eat a variety of fruits and vegetables, about 7 cups throughout the day.cups throughout the day.

They eat mostly legumes, nuts and seeds, then They eat mostly legumes, nuts and seeds, then fish, poultry, and then less often, red meat.fish, poultry, and then less often, red meat.

They eat moderate amounts of fats, preferably They eat moderate amounts of fats, preferably plant oils over animal fats.plant oils over animal fats.

They eat small amounts of dairy foods, mostly as They eat small amounts of dairy foods, mostly as yogurt and cheese and wise eaters know that soy yogurt and cheese and wise eaters know that soy milk are healthful alternatives.milk are healthful alternatives.

More Eatwise GuidelinesMore Eatwise Guidelines

They eat small amounts of added sugar and They eat small amounts of added sugar and added salt.added salt.

They drink about six glasses of water a day, They drink about six glasses of water a day, and if they drink alcohol, they do so in and if they drink alcohol, they do so in moderation (but none at all if pregnant).moderation (but none at all if pregnant).

They enjoy their pleasures of their foods and They enjoy their pleasures of their foods and meals.meals.

Eatwise Program GuidelinesEatwise Program Guidelines

Breastfeeding-The best start in lifeBreastfeeding-The best start in life Vegetarianism-Emphasize plant foods and Vegetarianism-Emphasize plant foods and

minimize animal foodsminimize animal foods Sustainability-Buy local and sustainableSustainability-Buy local and sustainable Safe and Hygienic Foods-Practice food safety Safe and Hygienic Foods-Practice food safety

in the kitchenin the kitchen

2005 U.S. Dietary Guidelines-9 2005 U.S. Dietary Guidelines-9 General TopicsGeneral Topics

http://www.healthierus.gov/http://www.healthierus.gov/dietaryguidelines/dietaryguidelines/

History of USDA’s Food GuidanceHistory of USDA’s Food Guidance

1940s

1950s-1960s

1970s

1992

2005

Food for Young

Children

1916

Food GuidesFood Guides To translate science into practical termsTo translate science into practical terms To help people meet the nutritional needs for To help people meet the nutritional needs for

carbohydrate, protein, fat, vitamins, & carbohydrate, protein, fat, vitamins, & mineralsminerals

1990-2005 USDA Food Guide 1990-2005 USDA Food Guide PyramidPyramid

What Counted as a Serving in the Old Pyramid?Bread, Cereal, Rice, and Pasta1 slice of bread 1 ounce of ready to-eat

cereal1/2 cup of cooked cereal, rice, or pasta

Vegetable1 cup of raw leafy vegetables

1/2 cup of other vegetables, cooked or raw

3/4 cup of vegetable juice

Fruit1 medium apple, banana, orange

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

Milk, Yogurt, and Cheese1 cup of milk or yogurt 1-1/2 ounces of natural

cheese2 ounces processed cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts2-3 ounces of cooked lean meat, poultry, fish

1/2 cup of cooked dry beans or ½ cup tofu counts as a serving. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of “meat” according to the USDA.

Now in oz.

Low1,600

Mod2,200

High2,800

Grain Group Servings 6 9 11Vegetable Group Servings 3 4 5Fruit Group Servings 2 3 4Milk Group Servings 2-3 2-3 2-3Meat Group (ounces) 5 6 7

Total Fat (grams) 53 73 93Total Added Sugars (teaspoons)

6 12 18

Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings of Dairy or other Calcium-rich foods. “Meat” group amounts are in total ounces.

Old USDA Categories (3)Old USDA Categories (3)

2005 U.S. Dietary Guidelines 2005 U.S. Dietary Guidelines Matches MyPyramidMatches MyPyramid

http://www.healthierus.gov/http://www.healthierus.gov/dietaryguidelines/dietaryguidelines/

Focus on fruits.Focus on fruits.

Vary your veggies.Vary your veggies.

Get your calcium-rich foods.Get your calcium-rich foods.

Make half your grains whole.Make half your grains whole.

Go lean with protein.Go lean with protein.

Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.

Key food group messages from the Dietary Guidelines and MyPyramid:

The Current MyPyramid Food GuideThe Current MyPyramid Food Guide

The MyPyramid of 2005The MyPyramid of 2005

Click on the following link and explore: Click on the following link and explore: www.mypyramid.govwww.mypyramid.gov

Be sure to read on the website:Be sure to read on the website: Anatomy of the Pyramid (understand it)Anatomy of the Pyramid (understand it) Colored coded-categories and descriptionsColored coded-categories and descriptions What counts as an oz. (explore individual What counts as an oz. (explore individual

foods)foods) Personalize your MyPyramid (this will be one of Personalize your MyPyramid (this will be one of

your assignments in Pageout)your assignments in Pageout)

Print materials: Print materials: Mini PosterMini Poster

MyPyramid TrackerMyPyramid Tracker

A tool for those desiring a more A tool for those desiring a more advanced analysis of their food intake advanced analysis of their food intake and physical activityand physical activity

MyPyramid MyPyramid Recommendations Compared to ConsumptionRecommendations Compared to Consumption

-100

0

100

200

Per

cent

cha

nge

Females 31-50 Males 31-50

Increases

Current Consumption

Decreases Fruits Vegetables Grains Meat & Beans Milk

Bars show percent change needed in consumption to meet recommendations

Fat, Oil & Added Sugars Fat, Oil & Added Sugars Allowances Compared to ConsumptionAllowances Compared to Consumption

-100

-50

0

50

100

Per

cent

Cha

nge

Females 31-50 Males 31-50

Solid fats Oils Added sugars

Increases

Current Consumption

Decreases

Bars show percent change needed in consumption to meet recommendations

Vegetable Recommendations Vegetable Recommendations Compared to ConsumptionCompared to Consumption

9%

6%

7%

30%

48%

Consumed*

Recommended*

17%

11%

17%

17%

38%

Dark Green Vegetables

Legumes

Starchy Vegetables

Orange Vegetables

Other Vegetables

22%

45%

*Females 31-50

Grain Recommendations Grain Recommendations Compared to ConsumptionCompared to Consumption

50%

50%

Consumed*

Recommended*13%

87%

Whole Grains Refined Grains

*Females 31-50

MyPyramid TipsMyPyramid Tips Plan your meals and take your own Plan your meals and take your own

lunchlunch Include vegetable protein oftenInclude vegetable protein often Eat a colorful salad daily including Eat a colorful salad daily including

dark green/yellow/orange/red /purple dark green/yellow/orange/red /purple veggies and fruitsveggies and fruits

Include a vitamin C rich food every dayInclude a vitamin C rich food every day Choose whole grainsChoose whole grains

The Healthful House of Food and The Healthful House of Food and Fitness Fitness by Cherie Mooreby Cherie Moore

Cherie’s Food Guide On The WebCherie’s Food Guide On The Web

Using Exchange Lists to Plan Your Using Exchange Lists to Plan Your MealsMeals

What is the Exchange System?What is the Exchange System? Who Developed the Exchange System?Who Developed the Exchange System?

American Diabetes AssociationAmerican Diabetes Association American Dietetics AssociationAmerican Dietetics Association

Who could use these Exchange Lists?Who could use these Exchange Lists? DiabeticsDiabetics AthletesAthletes Someone striving for weight lossSomeone striving for weight loss AnyoneAnyone

Exchange System-Important Points Exchange System-Important Points to Make it Workto Make it Work

Strict attention to portion sizesStrict attention to portion sizes Not categorized by vitamins and mineralsNot categorized by vitamins and minerals Categorized by the energy (Calories) and Categorized by the energy (Calories) and

energy nutrients (carbs, fats, and proteins)energy nutrients (carbs, fats, and proteins) Some foods in different categories than the food Some foods in different categories than the food

pyramid (cheese, corn, and olives)pyramid (cheese, corn, and olives) Six general exchange categories Six general exchange categories (fat, starch, (fat, starch,

vegetable, fruit, milk, “meat”)vegetable, fruit, milk, “meat”)

Exchange System ListsExchange System Lists

Exchange Lists CategoriesExchange Lists Categories

Starch (80 kcal)Starch (80 kcal) 15 grams carbohydrate15 grams carbohydrate 3 grams protein3 grams protein 0-1 grams fat0-1 grams fat

Vegetable (25 kcal)Vegetable (25 kcal) 5 grams carbohydrate5 grams carbohydrate 2 grams protein2 grams protein 0 grams fat0 grams fat


Fruit (60 kcal)Fruit (60 kcal) 15 grams carbohydrate15 grams carbohydrate 0 grams protein0 grams protein 0 grams fat0 grams fat

Protein- legumes, meats, cheeses (55-100 kcal)Protein- legumes, meats, cheeses (55-100 kcal) 0 grams carbohydrate0 grams carbohydrate 7 grams protein7 grams protein 1-8 grams fat (depending on whether food is very lean, 1-8 grams fat (depending on whether food is very lean,

lean, medium fat or high fat)lean, medium fat or high fat)


Milk (90-150 kcal)Milk (90-150 kcal) 12 grams carbohydrate12 grams carbohydrate 8 grams protein8 grams protein 0-8 grams fat (depending on amount of fat in milk)0-8 grams fat (depending on amount of fat in milk)

Fat (45 kcal)Fat (45 kcal) 0 grams carbohydrate0 grams carbohydrate 0 grams protein0 grams protein 5 grams fat5 grams fat

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