Chapter 2

• Explain the function of the recommended Dietary
Reference Intakes
• Describe and discuss the Dietary Guidelines for
Americans and identify challenges for chefs
• List the food groups found in MyPlate and recommended servings from each group

• Explain how MyPlate encourages variety, proportionality and moderation
• Read and analyze food labels, nutrient claims and health claims
• Discuss the attributes and limitations of various food rating systems

•
•
•
•
• getting enough of each essential nutrient
• foods from each group daily
• appropriate portions
• different foods within groups

• Minimum recommended and maximum safe levels of many nutrients by age and gender.
• Aim to prevent chronic diseases and promote optimal health.
• Used to assess and plan diets for healthy individuals and groups.
• See appendix B


Reference points for nutrient intake used on food labels

Listed for people who eat 2,000 or
2500 calories

See appendix C

Maximum amounts
 total fat, saturated fat, cholesterol and sodium

Minimum amounts
 total carbohydrates, dietary fiber

• Revised every 5 years
• Jointly issued by the
Departments of Agriculture
( USDA ) and Health and
Human Services ( HHS )
• Provide advice about how good dietary habits can promote health and reduce risk for major chronic diseases
• Evidenced-based research

• Reduce incidence and prevalence of overweight and obesity
• Reduce overall calorie intake
• Focus on consuming nutrient-dense foods and beverages
• Increase physical activity

2010 Dietary Guidelines - Summary
•
Vegetables
•
Cooked dry beans and peas
•
Fruit
•
Whole grains
•
Nuts and seeds
•
Seafood
•
Fat-free and low-fat milk and milk products

2010 Dietary Guidelines - Summary
•
•
•
•
Foods containing added sugars
Foods containing added solid fats
Sodium
Refined grains

Dietary Guidelines for Americans, 2010
Change the overall food environment
•
Improve nutrition literacy and cooking skills
•
Increase health, nutrition and physical education programs
•
Encourage restaurants and the food industry to offer health-promoting foods
Report of the Dietary Guidelines Advisory Committee

DGA 2010 Key Recommendations
Balancing calories to manage weight
Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.

DGA 2010 Key Recommendations
Balancing calories to manage weight
Control total calorie intake to manage body weight.
For people who are overweight or obese, this will mean consuming fewer calories from food and beverages.

DGA 2010 Key Recommendations
Balancing calories to manage weight
Increase physical activity and reduce time spent in sedentary behaviors.

DGA 2010 Key Recommendations
Balancing calories to manage weight
Maintain appropriate calorie balance during each stage of life – childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Increase vegetable and fruit intake.


Quantity
Variety

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Consume at least half of all grains as whole grains. Increase wholegrain intake by replacing refined grains with whole grains.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Increase intake of fatfree or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, and unsalted nuts and seeds.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
• Use oils to replace solid fats where possible.
• C onsume less than 10% of calories from saturated fats by replacing them with monounsaturated and polyunsaturated fats

DGA 2010 Key Recommendations
Foods and Food Components to Reduce
Consume less than 300 mg per day of dietary cholesterol

DGA 2010 Key Recommendations
Foods and Nutrients to Increase
•
Choose foods that provide more potassium, dietary fiber, calcium, and Vitamin D , which are nutrients of concern in American diets.
•
These foods include vegetables, fruits, whole grains, and milk and milk products.

DGA 2010 Key Recommendations
Foods and Food Components to Reduce
Reduce daily sodium intake to:
 less than 2,300 mg

1,500 mg for select individuals

DGA 2010 Key Recommendations
Foods and Food Components to Reduce
Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.

DGA 2010 Key Recommendations
Foods and Food Components to Reduce
Reduce the intake of calories from solid fats and added sugars
(SoFAS).

DGA 2010 Key Recommendations
Foods and Food Components to Reduce
Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

DGA 2010 Key Recommendations
Foods and Food Components to Reduce
If alcohol is consumed, it should be consumed in moderation – up to 1 drink per day for women and 2 drinks per day for men – and only by adults of legal drinking age.

Building Healthy Eating Patterns
Select and eating pattern that meets nutrient needs over time and at an appropriate calorie level.

DGA 2010 Key Recommendations
Building Healthy Eating Patterns
Follow food safety recommendations when preparing and eating foods to reduce risk of foodborne illnesses.

Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
Foods to Increase
• Make half your plate fruits and vegetables.

• Switch to fat-free or lowfat (1%) milk.
Foods to Reduce
• Compare sodium in foods like soup, bread and frozen meals and choose foods with lower numbers.
• Drink water instead of sugary drinks.

Fruits
Grains
Vegetables
Protein
Diary
GRAINS
1 ounce
1 slice of bread
1 cup of ready-to-eat breakfast cereal
1/2 cup cooked rice, pasta, or cereal
VEGETABLES
1 cup
1 cup of raw or cooked vegetables
1 cup of vegetable juice
2 cups of raw leafy greens
FRUITS
1 cup
1 cup of fruit
1 cup of 100% fruit juice
1/2 cup of dried fruit
DAIRY
1 cup
1 cup of milk, yogurt, or soy milk
1.5 ounces of natural cheese
2 ounces of processed cheese
1 cup dairy alternative
PROTEIN FOODS
1 ounce
1 ounce of meat, poultry, or fish
1 egg
1 tablespoon of peanut butter
1/4 cup of cooked dry beans
1/2 ounce of nuts or seeds
.

• What is in the fruit group?
• What counts as 1 cup?
• Health benefits
• Nutrients in fruit

1 to 3 cups
• What counts as 1 cup?
• Health benefits
• Nutrients in vegetables






Dark Green

1 ½ - 2 cups
Red and Orange

5 ½ - 6 cups
Beans and Peas

1 ½ - 2 cups
Starchy

4-6 cups
Others

4-5 cups

3-8 ounce-equivalent
• What is in the grain group?

Whole grains

Refined grains

3-8 ounce-equivalent
• What counts as
1ounce equivalent?
• Health benefits
• Nutrients in grain

2 -6 ½ ounce-equivalents
• What is in the protein food group?
• What counts as 1ounce equivalent?
• Health benefits
• Nutrients in protein group

• What is in the milk group?
• What counts as 1cup equivalent?
• Health benefits
• Nutrients in milk


Personal diet analysis

Recipe Modification

Starting point of healthy eating

Copyright © 2011 Harvard University. For more information about The
Healthy Eating Plate, please see The Nutrition Source, Department of
Nutrition, Harvard School of Public Health, http://www.thenutritionsource.org.

• Serving size

Given in familiar units and grams

Labeling law sets standard serving sizes to allow comparison
• Portion size

The amount served or eaten

Usually larger than serving size

• Very small packages
• Small businesses (sales below $50,000)
• Ready-to-eat food for take-out
• Bulk foods not sold directly to consumer
• Plain tea, coffee, spices, herbs
• Foods with no nutrients

• Serving sizes = 13 pieces, 39 grams
• 3.5 servings per box
• Calories

170 x 3.5 = 595 calories per box

• Saturated fats

3.5 grams x 3.5
=12.25 grams
• DV saturated fat

18% x 3.5 =
63%
• Label claims
35% less fat

• Content claims are legal definitions not just descriptions
• Also apply to menus

Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Sugar
Free Low Reduced /Less
Less than 5 40 calories or less
120 calories or less per
100 gm(main dishes)
Less than .5 grams 3 gms or less
3 gms or less per 100 gms
(main dishes)
Less than .5 grams 1 gm or less and 15% or less of calories from sat fat
Less than 2 mg 20 mg or less
25% fewer
25% less
25% less
25% less
Less than 5 mg 140 mg or less
Less than .5 grams Not defined
25% less
25% less

Claim
High, rich, excellent source
Good source
More, fortified, enriched, added, extra, plus
Lean
Extra lean
Claims using term “antioxidant”
Requirement
Contains 20% or more DV
10-19% of DV
10% or more of the of the DV; used for vitamins, minerals, protein, fiber, potassium
Meat, poultry, fish products – less than 10 g fat, 4.5 or less sat fat, less than 95 mg of cholesterol per serving
Meat, poultry, fish products – less than 5 g fat, 2 or less sat fat, less than 95 mg of cholesterol per serving
• RDI must be established for the nutrients.
• Nutrient must have existing scientific evidence of antioxidant activity
• Level of each nutrient must be sufficient to meet the definition for "high," "good source," or "more"

• Calcium and osteoporosis
• Sodium and hypertension
• Dietary fat and cancer

• Dietary saturated fat and cholesterol and risk of coronary heart disease
• Fiber-containing grain products, fruits, and vegetables and cancer
• Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease

• Fruits and vegetables and cancer
• Folate and neural tube defects
• Dietary noncarcinogenic carbohydrate sweeteners and dental caries
• Soluble fiber from certain foods and risk of coronary heart disease
• Soy protein and risk of coronary heart disease
• Plant sterol/stanol esters and risk of coronary heart disease

Health Claims based on Authoritative
Statements
• Whole-grain foods and risk of heart disease and certain cancers
• Potassium and the risk of high blood pressure and stroke
• Fluoridated water and reduced risk of dental carries
• Low in saturated fat, cholesterol, and trans fat, and reduced risk of heart disease

Ingredient that weighs the most is first

Example: Juice ingredient label

100% juice

Ingredients: apple juice, natural flavors, ascorbic acid

Ingredients: water, high fructose corn syrup, apple juice, ascorbic acid


Interesting ingredients…..

“healthy” or “nutrient dense” foods listed first

Determine MyPlate servings


Produced with …






No sewer-sludge/synthetic fertilizers
No pesticides
No growth hormones
No antibiotics
No irradiation
Limits on genetic modification

Generally higher in phytochemicals
 Not necessarily higher in nutrients


Peaches

Apples

Sweet bell peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Imported Grapes

Pears

Spinach

Potatoes

Organic Labeling
Raw, fresh and processed products that contain organic agricultural ingredients
• 100% organic must contain only organically produced ingredients and processing aids
(excluding water and salt)

Organic Labeling
USDA National Organic Program
• Organic - at least
95% organically produced ingredients
(excluding water and salt)
• Made with organic
ingredients - must contain at least 70% organic ingredients

USDA has defined natural for meat and poultry only:
• Contains no artificial ingredients or added color
• Minimally processed (the raw product not fundamentally altered) may be labeled natural
• Label must explain the use of the term natural – for example, “no added colorings or artificial ingredients” or “minimally processed”




No legal definition for other foods
Generally, no added colors, synthetic flavors or ingredients
Cleaner ingredient list
 Canola oil, orange juice, etc, organic soy sauce, rice wine vinegar, evaporated cane juice, garlic, ginger … beet extract for color

Front-of-package nutrition labeling