Nutrition Guidelines: Tools for a
Healthful Diet
BIOL 103, Chapter 2
Today’s Topics
1.
2.
3.
4.
Concepts in choosing a healthful diets
Dietary Guidelines and Diet Plans
Recommendations for nutrient intake?
Reading and Interpreting Food Labels
Linking Nutrients, Food, and Health
• Planning how you will eat
– Adequacy
• The foods you choose to eat provide all the ___________
nutrients, fiber, and energy in amounts sufficient to
___________________________________________ and
_______________.
• Just because you eat a lot does not mean that you eat
adequate amount of nutritious food.
– Balance
• Your diet is balanced if:
– Calories you eat = _______________________________.
– It is a healthful diet (has adequate amount of essential nutrients)
Linking Nutrients, Food, and Health
• Planning how you will eat…
– Calorie Control
• Assuming we spend the same
amount of calories in our
activities:
– Eat same number of calories
_____ body weight
– Eat more calories  _____
body weight
– Eat less calories  _____ body
weight
– Nutrient Density
• Nutrient dense foods provide
substantial amounts of vitamins
and minerals
Linking Nutrients, Food, and Health
• Planning how you will eat…
– Moderation
– Variety
• Include a lot of different types of food in your diet
Dietary Guidelines for Americans, 2010
• In 1980, USDA and US DHHS
released the 1st edition of Dietary
Guidelines for Americans.
• What is it and what does it contain?
– A guideline that individuals can refer
to in order to make informed
decisions about food and activity
• Content is backed by
_____________________________
• Their Goal:
– Used to develop educational
materials, or aid policy makers in
designing and carrying out nutritionrelated programs
Two basic concepts of Dietary
Guidelines for Americans, 2010
1. Balance calories to manage weight
– Examples:
2. Focus on consuming nutrient-dense foods
– Reduce
– Increase
Dietary Guidelines for Americans, 2010
• In addition, Dietary Guidelines for Americans, 2010 provides:
– Recommendations for Specific Population Group:
– Key consumer behaviors and potential strategies for Professionals to
use
– Food safety principles and guidance for Consumers
– How to use the food label to track calories, nutrients, and ingredients
Social-ecological model framework for nutrition
and physical activity decisions
1.
2.
People make their own choices about food/exercise
Other elements of society should try to encourage individuals to make
America healthy
From Dietary Guidelines to Planning:
what will you eat?
• In 2011, USDA formed MyPlate to
accompany the Dietary Guidelines
for Americans, 2010.
• MyPlate is designed to convey 7
key messages:
1. Enjoy food, but eat less
2. Avoid oversize portions
3. Make half your plate fruits and
vegetables
4. Drink water instead of sugary drinks
5. Switch to fat-free or low-fat (1%)
milk
6. Compare sodium in foods
7. Make at least half your grains whole
grains
Using MyPlate food guide in dietary
planning
1. _____________________________________
______ you should eat each day
2. Become familiar with the types of food in
each group, number of recommended
servings, and serving sizes
– A “serving” on food labels may differ from the
“serving sizes” on MyPlate.
3. _____________________________________
_________ using the suggested serving sizes
Canada’s Food Guide
Exchange List
• Exchange lists also be used as a tool for individual meal
planning
• It is usually used by people with diabetes and/or by weightcontrol programs.
• Foods are grouped by ___________________and the
__________________________________ in each portion:
–
–
–
–
–
–
–
Starches
Fruits
Milk
Other carbs
Vegetables
Meats and meat substitutes
Fats
Recommendations for the Nutrient
Intake: the DRIs
• DRI = Dietary Reference Intakes
– DRIs are a set of scientifically-based nutrient reference
values for ___________________ populations.
• Supervised by the National Academy of Sciences, US Food
and Nutrition Board of the Institute of Medicine, expert
panels of Canadian and American scientists.
– DRIs is a umbrella term that describes four types of
reference values:
•
•
•
•
Estimated Average Requirement (EAR)
Recommended Dietary Allowance (RDA)
Adequate Intake (AI)
Tolerable Upper Intake Level (UL)
Dietary Reference Intakes (DRIs)
• Estimated Average
Requirement (EAR)
– Amount that meets the
nutrient requirements of
______% of people in a
life-stage and gender
group
– Based on specific
indicator of dietary
adequacy
Dietary Reference Intakes (DRIs)
• Recommended Dietary
Allowance (RDA)
– Amount that meets the
needs of most people
(__________%) in a lifestage and gender group
– RDA is calculated from
the __________
Dietary Reference Intakes (DRIs)
• Adequate Intake (AI)
– AI is used when
– Amount thought to be
adequate for most people
– AI is not equivalent to EAR
– Examples of AI nutrients:
Fl, Cl, Mn, K, Na, total fiber,
Water.
Dietary Reference Intakes (DRIs)
• Tolerable Upper Intake
Levels (UL): maximum level
of daily nutrient intake that
poses little risk of adverse
health effects to almost all
of the individuals in a
defined group.
– Intake above the UL can be
_________________________
– Some ULs for certain
nutrients are still unknown.
Dietary Reference Intakes for energy in
food
• Estimated Energy Requirement (EER): an amount of
average dietary energy intake estimated to maintain
energy balance in healthy, normal-weight individuals of
a defined age/gender/weight/certain level of physical
activity consistent with good health.
– Similar to ____________
• Acceptable Macronutrient Distribution Range
(AMDR)”: a range of intakes for a particular energy
source that is associated with reduced risk of chronic
disease while providing adequate intakes of essential
nutrients.
– “_____________________________________”
Introducing Food Labels
•
•
During 1970-1980s, research
about the the role of diet in
chronic diseases increased
In 1990, Congress passed the
Nutrition Labeling and Education
Act (NLEA) for food package to
have
____________________________
•
____________________________
• 1994: Nutrition labels start to
appear on foods
FDA vs. USDA
– FDA: oversees most of the
U.S. food supplies
– USDA: oversees supply of
________________________
Food Labels
• What are mandatory
information on food labels?
1. Name of the food
• Ex:
2. Net weight of the food itself
• Ex.:
3. Name and address of
manufacturer, packer,
distributor
4. List of ingredients
• Listed by common or “usual”
name
• Listed in ________________
________________by weight
5. Nutrition information
• Nutrition Facts panel
Standard format of Nutrition Facts
panel
Food Labels – Daily Values
3 Claims that can be made for food
and dietary supplements
1. Nutrient content claims
– Regulated by the NLEA and
FDA
– Use meaningful terms:
– Reduce misleading claims:
•
What it really means:
– Fat free:
– 0% Trans Fat:
– Sugar free:
– Calorie free:
– Check out “FYI Definitions for
Nutrient Content Claims on
Food Labels” (pg. 60-61)
Claims that can be made for food and
dietary supplements
2. Health claim: a statement that the
food or a substance in the food is
linked to
•
Must be supported by scientific
evidence
– Must be approved by FDA
– e.g. “Low-fat diets may reduce the
risk for some types of cancer.”
3. Structure/function claim:
statement that claim a potential
benefit on
e.g. “helps promote immune
system/bone health/digestion, etc.”
New Look for Food Labels (2014)
Updates: focus on calories, serving size must reflect true
consumption, list added sugars separate from natural sugar.
Controversy with Froot Loops
•
•
Oct 2008: Smart Choices is a program
sponsored by the food industry (General
Mills, Kellogg’s, Kraft, Pepsi, etc.) to
promote a standardized symbol in front of
the package for consumer information.
Liberal criteria