Today s Topics Nutri&on Guidelines: Tools for a Healthful Diet BIOL 103, Chapter 2 1. Concepts in choosing a healthful diets 2. Dietary Guidelines and Diet Plans 3. Recommenda&ons for nutrient intake? 4. Reading and Interpre&ng Food Labels Linking Nutrients, Food, and Health Planning how you will eat Adequacy The foods you choose to eat provide all the essential nutrients, fiber, and energy in amounts sufficient to support growth and maintain health. Balance Your diet is balanced if: Calories you eat = Calories (Energy) that you use It is a healthful diet (has adequate amount of essential nutrients) Linking Nutrients, Food, and Health Planning how you will eat Calorie Control Nutrient Density: Nutrient dense foods provide substantial amounts of vitamins and minerals relative to the amount of calories 1
Linking Nutrients, Food, and Health Planning how you will eat Moderation Variety Dietary Guidelines for Americans, 2010 What is it and what does it contain? A guideline that individuals can refer to in order to make informed decisions about food and ac&vity Content is backed by Their Goal: to improve overall health by balancing calories that Americans eat with physical ac5vity to manage weight. Used to develop educa&onal materials, or aid policy makers in designing and carrying out nutri&on- related programs Two basic concepts of Dietary Guidelines for Americans, 2010 Problem Set#2, Q1a 1. Balance calories to manage weight 2. Focus on consuming nutrient- dense foods Dietary Guidelines for Americans, 2010 In addi&on, Dietary Guidelines for Americans, 2010 provides: Recommenda&ons for Specific Popula5on Group Woman capable of getng pregnant Woman who are pregnant or breasueeding Individuals age 50 and older Key consumer behaviors and poten5al strategies for professionals to use Food safety principles and guidance for consumers How to use the food label to track calories, nutrients, and ingredients 2
Social-ecological model framework for nutrition and physical activity decisions My Plate: Problem Set#2, Q1b 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 por&ons 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. Determine the amount of calories you should eat each day 2. Become familiar with the types of food in each group, number of recommended servings, and serving sizes 3. Plan your meals and snacks using the suggested serving sizes Exchange List Foods are grouped by food type and the amount of macronutrients in each por&on: Starches Fruits Milk Other carbs Vegetables Meats and meat subs&tutes Fats It is usually used by people with diabetes and/or by weight- control programs. 3
Recommendations for the Nutrient Intake: the DRIs DRI = Dietary Reference Intakes DRIs are a set of scien&fically- based nutrient reference values for healthy popula&ons DRIs is a umbrella term that describes four types of reference values: Es5mated Average Requirement (EAR) Recommended Dietary Allowance (RDA) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Estimated Average Requirement (EAR) Amount that meets the nutrient requirements of 50% of people in a lifestage and gender group Recommended Dietary Allowance (RDA) Amount that meets the needs of most people (97-98%) in a life-stage and gender group RDA is calculated from the EAR Adequate Intake (AI) AI is used when EAR and RDA cannot be determined 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. 4
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. (e.g. Arsenic) Dietary Reference Intakes for energy in food Estimated Energy Requirement (EER): Similar to EAR Acceptable Macronutrient Distribution Range (AMDR) : % of total energy intake. Introducing Food Labels Food Labels During 1970-1980s, research about the the role of diet in chronic diseases increased In 1990, Congress passed the Nutri&on Labeling and Educa&on Act (NLEA) for food package to have ingredient list, allergy warnings and nutrient info. 1994: Nutri&on labels start to appear on foods FDA vs. USDA FDA: oversees most of the U.S. food supplies USDA: oversees supply of meat, poultry, egg products What are mandatory informa&on on food labels? 1. Name of the food 2. Net weight of the food itself 3. Name and address of manufacturer, packer, distributor 4. List of ingredients 5. Nutri&on informa&on 5
Standard format of Nutrition Facts panel Food Labels Daily Values 3 Claims that can be made for food and dietary supplements (PS#2, Q3) 1. Nutrient content claims n Regulated by the NLEA and FDA n Use meaningful terms: n Reduce misleading claims: fat free, cholesterol free, etc. n Check out FYI Defini&ons 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 reduced risk of disease 6
Claims that can be made for food and dietary supplements 3. Structure/func5on claim: statement that claim a poten&al benefit on body structures or func&ons. New Look for Food Labels (2014) 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 7