Lecture
Outline
Chapter 3
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Planning Nutritious Diets
Chapter 3
• Insert MyPyramid from page 62
Chapter Learning Outcomes
1.
Identify the various dietary standards of the DRI and
explain how they can be used.
2.
List the 9 focus categories of the Dietary Guidelines for
Americans 2005.
3.
List major food groups and identify foods that are typically
in each group.
4.
Use the MyPyramid Plan to develop nutritionally adequate
daily menus.
5.
Use the Nutrition Facts panel to make more nutritious
food choices.
6.
Identify nutrition-related claims the FDA allows on food
and supplement labels.
Quiz Yourself
True or False
1. According to the latest USDA dietary
guide, fruits and vegetables are
combined into one food group. T F
2. According to the recommendations of
the Dietary Guidelines for Americans
2005, it is acceptable for certain adults
to consume moderate amounts of
alcoholic beverages. T F
Quiz Yourself
True or False (continued)
3.
Last week, Colin didn’t consume the
recommended amount of vitamin C for a
couple of days. Nevertheless, he is
unlikely to develop scurvy, the vitamin C
deficiency disease. T F
4. Dietary Guidelines for Americans is
revised annually. T F
5. The Nutrition Facts panel on a food label
provides information concerning
amounts of energy, fiber, and cholesterol
that are in a serving of food. T F
How Did You Do?
1. False According to the latest USDA
dietary guide, fruits and vegetables are
two separate food groups.
2. True According to the recommendations
of the Dietary Guidelines for Americans
2005, it is acceptable for certain adults to
consume moderate amounts of alcoholic
beverages.
How Did You Do?
(continued)
3. True Last week, Colin didn’t consume the
recommended amount of vitamin C for a
couple of days. Nevertheless, he is
unlikely to develop scurvy, the vitamin C
deficiency disease.
4. False Dietary Guidelines for Americans is
not revised annually.
5. True The Nutrition Facts panel on a food
label provides information concerning
amounts of energy, fiber, and cholesterol
that are in a serving of food.
From Requirements to Standards
• Requirement
– Smallest amount of a nutrient needed to
maintain defined level of nutritional health
• Requirements vary based on:
• Age
• Sex
• Health status
• Physical activity level
• Medication/drug use
Dietary Reference Intakes
DRIs encompass a
variety of terms
that describe
values for nutrient
Recommendations.
• Insert Figure 3.1
DRIs
EAR — amount of a nutrient that should meet needs of 50% of
healthy people
RDA — standards for recommended daily intakes that meet
needs of ~98% of healthy people
AI — assigned when no RDA can be determined. Assumes a
population’s average daily nutrient intakes are adequate
UL — highest average amount that is unlikely to be harmful
when consumed daily
EER — average daily energy intake that meets needs of a
healthy person who is maintaining his/her weight
How RDAs Are Established
Scientists add a
margin of safety
amount to EAR
that allows for
individual variation.
This makes a
nutrient’s RDA high
enough to meet or
exceed needs
of ~98% of healthy
people.
• Insert figure 3.2
Establishing Adequate
Intakes and Upper Limits
• Insert figure 3.3
Nutrition scientists set
an AI for a nutrient if
there is not enough
information to
determine the RDA.
The UL is the highest
average amount of a
nutrient unlikely to harm
most people if
consumed daily.
Applying Nutrient Standards
Nutrient standards are used to:
– Evaluate dietary practices
– Develop certain food products
– Provide standards for nutritional labeling
purposes (Daily Values)
Major Food Groups
• Grouped according to natural origins
and key nutrients
6 general groups:
–
–
–
–
–
–
Grains
Milk and milk Products
Meat and meat Substitutes
Fruits
Vegetables
Oils
Grains
• Made from certain plants,
e.g., wheat, rice, and oats
• Primary macronutrients
are carbohydrates and
protein
• Enriched grains have iron
and certain B vitamins
added
• Whole grains provide
more fiber, vitamins, and
minerals than refined.
Milk and Milk Products
• Milk and products made
from milk are foods that
retain calcium after
processing.
– Excellent sources of calcium,
protein, phosphorus, and
riboflavin
Not included are high-fat milk
products
• Cream cheese, cream, and
butter
Meat and Meat Substitutes
Animal Foods
Pros 
- excellent sources of
protein, iron, zinc, and B
vitamins
Cons 
- may be high in
saturated fat and
cholesterol
Beans, eggs, nuts, and seeds
are protein-rich and can
substitute for meat.
Fruits
• Excellent sources of phytochemicals, folate,
potassium, and vitamin C
• Whole or cut up fruits provide more fiber
than juices.
• Most are very low in fat
• Eat a variety of fruits,
because they vary in
vitamin and mineral
contents.
Vegetables
• Vegetables vary in their nutrient and
energy contents.
• Often grouped according to color and
starch content
• Dried peas and beans may be classified as
vegetables as well as meat substitutes.
Oils
• Oils are fats that are liquid at
room temperature.
• Include certain spreadable
fatty foods such as
mayonnaise, salad dressing,
and margarine
• Some guides include nuts,
olives, avocados, and fatty
fish in this group because
they are high fat.
Dietary Guidelines for Americans 2005
• Nutrition-related lifestyle
recommendations
intended for healthy
people over 2 yrs of age
• Designed to:
– Promote adequate nutrition and
good health
– Reduce risk of CVD, obesity,
alcoholism, and other nutritionrelated chronic conditions
Focus
Categories of
the Dietary
Guidelines for
Americans 2005
• Insert Table 3.1
Dietary Guidelines for Americans
2005
• Consume Adequate Nutrients Within
Caloric Needs
– Eat a variety of nutrient-dense foods and beverages.
• Limit intakes of added salt and sugars, alcohol, and lipids
that increase risk of CVD.
– Adopt a nutritionally balanced eating plan.
Dietary Guidelines for Americans
2005 (continued)
• Weight Management
– Match caloric intake with calories expended for energy:
• Eat fewer empty-calorie foods
• Increase physical activity level
• Physical Activity
– Be physically active on a regular basis:
• At least 30 min of moderate-intensity physical activity on
most days
– ~ 60 min needed to prevent gradual weight gain
• 60-90 min/day to maintain weight loss
Dietary Guidelines for Americans
2005 (continued)
• Food Groups to Encourage
– Choose adequate amounts and a variety of fruits and vegetables
for daily consumption.
– Eat at least 3 oz whole-grain products daily.
– Consume 3 cups fat-free or low-fat milk or equivalent milk products
daily.
• Fats
– Limit total fat to 20 to 35% of calories.
– Select foods high in unsaturated fats.
– Consume <10% of calories from saturated fat and < 300 mg of
cholesterol daily.
– Limit trans fat intake to as low as possible.
Dietary Guidelines for Americans
2005 (continued)
• Carbohydrates
– Increase intake of fiber-rich fruits, vegetables, and whole grains.
– Limit added sugars (e.g., sugar, honey. and corn syrup).
– Practice good oral hygiene.
• Sodium and Potassium
< 1 teaspoon salt (~2300 mg Na) daily
– Limit high-sodium canned, processed, and snack
foods.
– Prepare foods with little salt.
– Increase intake of potassium-rich foods, such as fruits and
vegetables.
Dietary Guidelines for Americans
2005 (continued)
• Alcoholic Beverages
– If you choose to drink alcohol, drink sensibly.
– Those who are < 21 yrs, pregnant, lactating, or who
cannot control their intake should not drink alcohol.
• Food Safety
–
–
–
–
Wash hands, food contact surfaces, fruits, and vegetables.
Store raw, cooked, and ready-to-eat foods separately.
Refrigerate perishable foods promptly.
Avoid unpasteurized milk and juices, raw or undercooked
eggs, meat, fish, or poultry.
Dietary Guides
Food guides have been issued by USDA for
over 100 yrs.
1943 — Food guide had 7 food groups
Mid-1950s — “Basic Four” food groups
1979 — “Hassle-Free Guide to Better Diet”
1995 —Food Guide Pyramid
2005 — MyPyramid
The MyPyramid Plan
• Interactive Internet menu planning and
physical activity guide
– 12 different nutritionally adequate dietary
patterns—from 1000 to 3200 kcal
– User provides information about his/her age,
sex, weight, height, and activity level; the
program calculates personalized dietary plan
Inside MyPyramid
• Brightly colored bands represent the 6 major foods
groups:
– Grains, vegetables, fruits, milk and milk products, meat
and beans, and oils
• Discretionary calorie allowance
– Calories remaining after recommended amounts of lowfat/low-added sugar foods from major food groups are
consumed
To use MyPyramid, visit www.mypyramid.gov
MyPyramid Plan: Recommendations
for Average Adults
• Insert Table 3.4
What Is the Exchange System?
 Categorizes foods into 3 broad food groups:
 Carbohydrates
 Meat and meat substitutes
 Fats
 Provides exchange lists of specific types of
foods
 Specified amounts of food listed have similar
macronutrient contents and kilocalories
Food and Supplement Labels
Nutrition Facts
– Provide information about energy and nutrient
contents of packaged foods
• Not required on fresh fruits and vegetables
Daily Values
– Nutrient intake standards developed for labels
Nutrition
Facts
Panel
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3.8
Health Claims
FDA allows certain health
claims on food labels.
Claims describe
relationships between a
food, ingredient, or
supplement and reduced
risk of nutrition-related
condition.
• Insert Photo 3.9
Examples of Permissible Health Claims for Food Labels
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Structure/Function Claims
FDA allows structure/
function claims such as
“calcium builds bones” or
“fiber maintains bowel
regularity.”
- Manufacturers cannot
claim a nutrient, food, or
supplement prevents or
treats a serious health
condition.
• Insert Figure 3.10
Nutrient Content Claims
• Insert Table 3.6
Other Descriptive Labeling Terms
• Light or lite — compared to reference food:
– Has at least 1/3 fewer calories
– Contains at least 1/2 the fat of the reference food
• Light can also refer to texture or color
• Natural — contains no:
– Food colorings
– Synthetic flavors
– Other unnatural substances
Dietary Supplement Labels
• Insert Figure 3.11
Supplement Facts Label
Must list product’s:
-ingredient(s)
-serving size
-amount(s) per serving,
-suggested use
-manufacturer’s name and
address
-%DV (if established)
Organic
Foods
• Insert
Figure
3.12
“Organic” Definition Varies
Chemists - Substances
containing the element carbon
bonded to hydrogen
Farmers - Produced without
use of antibiotics, hormones,
synthetic fertilizers and pesticides,
genetic improvements, or
ionizing radiation
USDA - Farmers using renewable
resources and practice soil and
water conservation
Using Dietary Analysis Software
Dietary analysis
software and
Web sites are
quick and easy
tools to
determine
nutrient and
energy contents
of commonly
eaten foods.
Government-Sponsored
Dietary Analysis Websites
• MyPyramid Tracker
www.mypyramidtracker.gov
• “What’s in the Food You Eat
Search Tool”
www.nal.usda.gov/fnic/foodcomp/search/
Chapter 3 Highlight
The Melting Pot

• Northwestern European Influences
-UK, Scandinavia, Germany
Traditional diet provides large portions of
beef or pork with potatoes.
• Hispanic Influences
- Spanish or Mexican ancestry
Traditional Mexican diet: corn, beans, chili
pepper, avocado, papayas, and pineapples
Chapter 3 Highlight
The Melting Pot

• Italian Influences
• Traditional diet: pasta and other grains, olive oil, fish, and nuts
• Major type of fat in olive oil reduces CVD risk.
• African Influences
• Traditional African foods include sweet potatoes, okra, and peanuts.
• “Soul foods” include: sweet potato pie, fried chicken, black-eyed
peas, and greens cooked with smoked pork.
• Benefits: High in fiber and provide a variety of vitamins and
minerals
• Problems: High in fat and sodium
Chapter 3 Highlight
The Melting Pot

• Asian Influences
• China, Japan, Vietnam, Thailand, and Korea
• Traditional diet provides large amounts of vegetables, rice, and
noodles with small amounts of meat, fish, or shellfish.
• Jewish Influences
• Influenced by ancient religious laws
• Kosher food is “clean” and fit for consumption
• Typical restrictions:
• No pork or fish without fins or scales
• Cannot prepare or eat meat and poultry with milk or milk products
Chapter 3 Highlight
The Melting Pot

• Native American Influences
Traditional native foods include wild game and
vegetable crops (corn, tomatoes, and squash).
Health benefits: Low in sodium and fat, high in fiber
When Native Americans adopted typical Western diet,
rates of obesity and type 2 diabetes increased
dramatically.
The Role of Diet in Health
• As immigrants adopt the “American” lifestyle
and become less physically active, they tend
to develop obesity, type 2 diabetes, and
hypertension.
• Recommendations to reduce such dietrelated health problems focus on:
– Making certain dietary changes
– Increasing physical activity