NUTRITION GUIDELINES:
TOOLS FOR A
HEALTHY DIET.
Obviously: A well planned diet is important for health.
Unfortunately: Most people are not eating a healthy diet
In a 2010 survey by the Consumer Reports National
Research Center of 1,230 US adults, 90% described
their diet as "somewhat," "very," or "extremely"
healthy.
Fewer than 40% actually were.
Overnutrition leading to obesity is the greatest problem,
but problems of undernutition and unbalanced nutrition
are also possible
All of these are related to diseases
Nutrition is a continuum where under-nutrition
and over-nutrition represent the extremes.
1. Chronic under nutrition results in nutritional deficiency
diseases such as
kwashiorkor (combined protein / calorie deficiency)
iron deficiency anemia
goiter (iodine deficiency)
beriberi (vitamin B1 deficiency)
scurvy (vitamin C deficiency)
rickets (vitamin D deficiency)
Causes include poverty, illness, eating disorders.
Nutrition is a continuum where under-nutrition
and over-nutrition represent the extremes.
2. Chronic over nutrition results in obesity and specific
diseases. For example:
Too much protein ...
Too much vitamin A ...
Too much iron ...
Too much sodium ...
However, the most common
overnutrition is simply eating
too many calories in the form
of fats and carbohydrates,
leading to obesity.
The keys to nutritional health, of course, are
Moderation – not eating excesive amounts of any food,
Variety – eating many different types of food
Balance – eating proper amounts of those different foods
To help us do this, a number of
dietary and nutritonal guidelines
have been developed.
Dietary Guidelines for Americans
Please take a look at these websites and be familiar with
what they contain:
http://www.cnpp.usda.gov/
dietaryguidelines.htm
http://www.health.gov/
Dietary Guidelines for Americans
Objectives of Dietary Guidelines are to encourage
Americans to:
a) Eat fewer calories and make wiser food choices.
b) Adopt balanced eating patterns
c) Eat nutrient dense foods and beverages.
d) Maintain healthy weight
e) Engage in regular physical activity
Dietary Guidelines for Americans
Objectives of Dietary Guidelines are to encourage
Americans to:
f) Consume at least 5 servings of vegetables and 3 of
fruits, whole grains, fat free or low-fat milk per day.
g) Limit intake of fats, trans fatty acids and choose
lean, low- fat or fat free meat, poultry & dry beans.
h) Consume whole grains and fiber -rich fruits and
vegetables and limit foods with added sugar.
Dietary Guidelines for Americans
Objectives of Dietary Guidelines are to encourage Americans
to:
i) Consume less than 2,300 milligrams of sodium per day.
j) Consume alcohol in moderation.
k) Properly handle food avoid food borne illnesses.
(Clean, separate, cook, chill)
Dietary Guidelines for Americans
A more specific tool for detailed dietary guidelines
and dietary planning is My Plate, formerly known as
My Pyramid.
http://www.cnpp.usda.gov/MyPlate.htm
http://www.choosemyplate.gov/
For the first assignment in this class, you will use “My
Plate” to analyze your own diet and (we hope) identify
areas where it can be improved.
Starting within the next couple of days, begin recording
everything you eat or drink for five consecutive days,
excluding only water.
Starting within the next couple of days, begin recording
everything you eat or drink for five consecutive days.
For example:
- 1 container (180 grams) of Yoplait Original Strawberry Yogurt
- 1 Medium banana
- 1 16 oz latte
- 2 pieces of whole wheat toast with butter
- Pork burrito from the Smaug with lettuce, tomato, salsa, peppers
- 12-oz can of Diet Mountain Dew
- 6-oz bag of Lays onion flavored chips
- Medium sized chocolate chip cookie
- 2 oz Snickers bar
- 12-oz can of Coke Zero
- Medium pepperoni pizza from Little Caesars
- 2 Polygamy Porters
- 4 Vodka & Cokes
- 4 Chocolate chip cookies my mother sent me
Starting within the next couple of days, begin recording
everything you eat or drink for five consecutive days.
You will enter that information
into “my plate” for an analysis
of your diet.
Please be complete, and
Please be honest.
This assignment has been
posted on the course homepage
http://course1.winona.edu/ethompson/206.htm
Due at the beginning of class on Thursday, September 20th
Another way to track what you eat are Exchange Lists
Many people also use exchange lists for meal planning.
Their original use was to help people with diabetes plan
healthy diets and maintain proper blood glucose levels,
but they are now used more broadly.
Exchange lists divide foods into groups with similar
amounts of macronutrients: proteins, carbohydrates,
and fats.
A plan can then be developed to specify the number of
“exchanges” to be consumed within each food group.
Exchange Lists
Example: Lean Protein choices have 55 calories and
2–3 grams of fat per serving. One serving equals:
1 oz
Chicken—dark meat, skin removed
1 oz
Turkey—dark meat, skin removed
1 oz
Salmon, swordfish, herring
1 oz
Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz
Veal, roast or lean chop*
1 oz
Lamb, roast or lean chop*
1 oz
Pork, tenderloin or fresh ham*
1 oz
Low-fat cheese (with 3 g or less of fat per ounce)
1 oz
Low-fat luncheon meats (with 3 g or less of fat per ounce)
¼C
4.5% cottage cheese
2 med.
Sardines
* Limit to 1–2 times per week
Exchange Lists
Example: Starches have 80 calories and 15 grams of
carbohydrate per serving. One serving equals:
1 slice
Bread (white, pumpernickel, whole wheat, rye)
2 slices
Reduced-calorie or "lite" bread
¼ (1 oz)
Bagel (varies)
½
English muffin
½
Hamburger bun
¾C
Cold cereal
1
⁄3 C
Rice, brown or white, cooked
1
⁄3 C
Barley or couscous, cooked
1
⁄3 C
Legumes (dried beans, peas or lentils), cooked
½C
Pasta, cooked
½C
Bulgar, cooked
½C
Corn, sweet potato, or green peas
3 oz
Baked sweet or white potato
¾ oz
Pretzels
3C
Popcorn, hot air popped or microwave (80% light)
Exchange Lists
Another common exchange list
is used by Weight Watchers:
Bacon, 3 slices
3 pts
Bagel, small
3 pts
Green beans, 1 cup
0 pts
Navy beans, ½ cup
2 pts
Ground beef, cooked, 1 patty
6 pts
Bratwurst, 2 oz
5 pts
Hard candies, 1 oz
2 pts
Whole-grain cereal, 1 cup
2 pts
Cheeseburger & bun, large
15 pts
Pasta, 1 cup
3 pts
Cheese pizza, 1 slice
8 pts
Pepperoni pizza, 1 slice
14 pts
Mashed potatoes, 1/2 cup
2 pts
Vegetable quiche, 1/8 pie
9 pts
White rice, 1 cup
4 pts
Salad, mixed greens
0 pts
Salad dressing, 2 tbsp
4 pts
Dietary Reference Intakes
While working with “food groups” through dietary
guidelines and exchanges can be very useful, you will
also have to be able to understand and manage individual
micronutrients and macronutrients.
To do this, we use Dietary Reference Intakes (DRIs) to
define healthy diets in terms of specific nutrients.
Dietary Reference Intakes
There are six components to DRIs:
Dietary Reference Intakes
There are six components to DRIs:
1. Estimated Average Requirement (EAR):
Amount of a specific nutrient which will meet the needs of half
(50%) of the people of a particular age and sex.
Dietary Reference Intakes
There are six components to DRIs:
1. Estimated Average Requirement (EAR):
2. Recommended Dietary Allowance (RDA):
Amount of a specific nutrient which will meet the needs of almost
all (>95%) people of a particular age and sex.
Dietary Reference Intakes
There are six components to DRIs:
1. Estimated Average Requirement (EAR):
2. Recommended Dietary Allowance (RDA):
ix
3. Adequate Intake (AI):
Amount of a specific nutrient needed to maintain health in people
of a particular age and sex when not enough data is known to
calculate an RDA.
Dietary Reference Intakes
There are six components to DRIs:
1. Estimated Average Requirement (EAR):
2. Recommended Dietary Allowance (RDA):
3. Adequate Intake (AI):
4. Tolerable Upper Intake Level (TUIL or UL):
Maximum amount of a specific nutrient which can safely be eaten
by people of a particular age and sex.
Dietary Reference Intakes
There are six components to DRIs:
1. Estimated Average Requirement (EAR):
2. Recommended Dietary Allowance (RDA):
3. Adequate Intake (AI):
4. Tolerable Upper Intake Level (TUIL or UL):
5. Estimated Energy Requirement (EER):
Calorie intake required to meet the energy needs of people of
a particular age, sex, weight, and physical activity.
Dietary Reference Intakes
There are six components to DRIs:
1. Estimated Average Requirement (EAR):
2. Recommended Dietary Allowance (RDA):
3. Adequate Intake (AI):
4. Tolerable Upper Intake Level (TUIL or UL):
5. Estimated Energy Requirement (EER):
6. Acceptable Macronutrient Distribution
Range (AMDR):
Percentages of macronutrients required to provide adequate
nutrition without increasing the risk of chronic disease
Dietary Reference Intakes
Together with dietary guidelines based on food groups,
DRIs are used to asses how healthy a person’s diet is.
Unlike the food groups, however, DRIs allow you to
determine how much of a specific nutrient you should be
getting each day, and thus to identify specific nutrients that
are either deficient or in excess.
Dietary Reference Intakes
For your age and sex:
- If your intake of a specific nutrient is less
than the Estimated Average Requirement,
then it is probably inadequate.
Dietary Reference Intakes
For your age and sex:
- If your intake of a specific nutrient is less than the Estimated Average
Requirement, then it is probably inadequate.
- If your intake of a specific nutrient is between
EAR and the Recommended Daily Allowance,
you should probably increase your intake.
Dietary Reference Intakes
For your age and sex:
- If your intake of a specific nutrient is less than the Estimated Average
Requirement, then it is probably inadequate.
- If your intake of a specific nutrient is between the EAR and the
Recommended Daily Allowance, you should increase your intake.
- If your intake of a specific nutrient is between
the RDA and the Tolerable Upper Intake Level,
then it is probably adequate,
Dietary Reference Intakes
For your age and sex:
- If your intake of a specific nutrient is less than the Estimated Average
Requirement, then it is probably inadequate.
- If your intake of a specific nutrient is between the EAR and the
Recommended Daily Allowance, you should increase your intake.
- If your intake of a specific nutrient is between the RDA and the
Tolerable Upper Intake Level, then it is probably adequate
- If your intake of a specific nutrient is above
the TUIL/UL, then it is probably too high
Dietary Reference Intakes
For your age and sex:
- If your intake of a specific nutrient is less than the Estimated Average
Requirement, then it is probably inadequate.
- If your intake of a specific nutrient is between the EAR and the
Recommended Daily Allowance, you should increase your intake.
- If your intake of a specific nutrient is between the RDA and the
Tolerable Upper Intake Level, then it is probably adequate
- If your intake of a specific nutrient is above the TUIL/UL, then it is
probably too high
- If you only know the Adequate Intake for
a specific nutrient, you are probably OK
between that and the UL
Dietary Reference Intakes
Acceptable Macronutrient Distribution Ranges (AMDR)
Fat ................................................. 20-35 %
Polyunsaturated fatty acids..... 5-10%
Carbohydrate…..................……. 45-65%
Protein……………...............…… 10-35%
Dietary Reference Intakes
Nutrient
EAR
Vitamin A
625
Vitamin C
75
Vitamin D
10
Vitamin B6
1.1
Vitamin E)
12
Calcium
800
Copper
700
Folate (B9)
320
Iodine
95
Iron
6
Magnesium 330
Niacin (B3)
12
Phosphorus 580
Selenium
45
Zinc
9.4
RDA/AI
900
90
15
1.3
15
1000
900
400
150
8
400
16
700
55
11
UL
3000
2000
100
100
1000
2500
10000
1000
1100
45
350
35
4000
400
40
Dietary reference
intakes (EAR, RDA, AI,
UL) can be found many
places online, in
textbooks, etc. so they
can be easily compared
to the nutrients in
various foods, as listed
on required food labels.
Food Labels
Food labels must have five components
a) A statement of identity
b) Net contents of the package
c) The name & address of the
manufacturer or distributor
d) A list of all ingredients
e) Nutritional Information
Figure 2.09: The Nutrition Facts panel.
Figure 2.12: Comparing product labels.
Food Labels
Food labels may also include:
1. Nutrient content claims
(Set by Nutritional Label and Education Act and
the Food & Drug Administration).
a. Descriptive terms (e.g. Low- fat, High fiber)
b. Claims cannot be misleading
2. Health Claims
a. Must be backed by scientific evidence.
b. Must follow guidelines set by the NLEA and FDA.
Obviously: A well planned diet is important for health.
Unfortunately: Most people are not eating a healthy diet
In a 2010 survey by the Consumer Reports National
Research Center of 1,230 US adults, 90% described
their diet as "somewhat," "very," or "extremely"
healthy.
Fewer than 40% actually were.
Overnutrition leading to obesity is the greatest problem,
but problems of undernutition and unbalanced nutrition
are also possible
All of these are related to diseases