Chap 2

V.Chan, MS, RD

Nutrient Recommendations

• Like a set of “yardsticks” or standards • Measures general healthy people’s food &

nutrient intake• Used to assess how healthy a person is,

nutritionally– Deficiencies?– Excess amount of a particular nutrient?

Dietary Reference Intakes

• Dietary Reference Intakes (DRIs): updated nutritional standards– Determined by a committee made of

nutritional experts– Expand on the traditional RDA values– Set standards for nutrients that do not have

RDA values– Dietary standards for healthy people only– For preventing deficiency diseases and

reducing chronic diseases

Dietary Reference Intakes

• Dietary Reference Intakes (DRI) consist of 4 values:1.Estimated Average Requirement (EAR)2.Recommended Dietary Allowances (RDA)3.Adequate Intake (AI)4.Tolerable Upper-Intake Level (UL)

Estimated Average Requirement

• Estimated Average Requirement (EAR)– The average daily intake level of a nutrient

that will meet the needs of half of the healthy people in a particular category

– Used to determine the Recommended Dietary Allowance (RDA) of a nutrient

Recommended Dietary Allowances

• Recommended Dietary Allowances (RDA)– The average daily intake level required to

meet the needs of 97 – 98% of healthy people in a particular category

Adequate Intake

• Adequate Intake (AI)– Recommended average daily intake level for

a nutrient– Based on observations and experimentally

determined estimates of nutrient intakes by healthy people

– Used when the RDA is not yet established: calcium, vitamin D, vitamin K, fluoride

Tolerable Upper Intake Level

• Tolerable Upper Intake Level (UL)– Highest average daily intake level likely to

pose no risk of adverse health effects to most people

– Consumption of a nutrient at levels above the UL, the potential for toxic effects and health risks increases

Acceptable Macronutrient Distribution Ranges

• Acceptable Macronutrient Distribution Ranges (AMDR)– Describes the portion of the energy intake that

should come from each macronutrient– Potential for increased chronic disease risk if

nutrient intake falls above this range– Potential for inadequate nutrient levels if

nutrient intake falls below this range

Estimated Energy Requirement

• Estimated Energy Requirement (EER)– Average dietary energy intake (kcal) to

maintain energy balance in a healthy adult– Based on age, gender, weight, height, level of

physical activity

Nutrient Recommendations

• Using Nutrient Recommendations– Apply to healthy people– Recommendations are not minimum

requirements and can be adjusted for individuals by registered dietitians.

– Achieved by consuming a variety of foods– Apply to average daily intakes– Each DRI category serves a unique purpose

Dietary Guidelines for Americans 2010

• Established by USDA• 4 Focused areas

– Balancing calories to manage weight• Balance exercise and food intake

– Foods and food components to reduce• What type of nutrients/ foods do you think you

should reduce?– Foods and nutrients to increase

• What type of foods do you think you should increase?

– Building healthy eating patterns

Healthy Eating Index

• Comparison of how healthy a person’s diet is, compared to the Dietary Guidelines for Americans & USDA food patterns

• American diet score 58 out of 100 points

• Most people’s diets allow room for improvement

Food Group Plan• Diet planning tool • Categorized in different food groups (based on

nutrient content)– Dairy, grains, fruits, vegetables, meat & meat

substitutes, oils• Gives a minimal number of servings per food

group• Help people select foods for a balanced

nutritious diet (with variety, adequacy and moderation)

Food Group Plan

• USDA Food Guide– Key nutrients for each group– Allows for food substitutions within a group– Legumes may be considered a vegetable or a

meat alternative– Typical American diet requires an increased

intake of vegetables, fruits, whole grains, and milk and a decrease in refined grains, fat, and sugar

Food Group Plan• USDA Food Guide

– Nutrient Density (Pg 43 for examples)• Foods can be of high, medium or low nutrient density.• Must consider energy needs when choosing these foods

– Discretionary KCalorie Allowance• Calculated by subtracting the amount of energy required to meet

nutrient needs from the total energy allowance• Those with discretionary kcalories may eat additional servings,

consume foods with slightly more fat or added sugar, or consume alcohol.

• For weight loss, a person should avoid consuming discretionary kcalories.

– Solid fats, added sugars

What About Alcohol?

• There are studies done to show that alcohol may be good for the heart (antioxidants)

• Drink in moderation– 12 oz beer– 8 oz malt liquor– 5 oz wine– 3.5 oz dessert wine– 1.5 oz 80 proof distilled spirits (vodka, gin, etc)

• However, alcohol may not be safe for everyone

My Plate

http://www.dairycouncilofca.org/tools/myplate/

Plan Your Diet

• Pg 44-45– RDI patterns for men and women based on

age– Servings of vegetables and protein per week– Distribution of a sample meal plan

• Pg 46 for an example of a sample menu

My Plate

• Portion Control• United States portions

are getting larger and larger

• What are some ways we can maintain our weight?

What’s considered a serving size?

Grains (1 ounce-equivalent):• 1 slice of bread• 1 cup ready-to-eat cereal• 1/2 cup cooked rice, pasta, or cereal

Vegetables:• 1 cup raw leafy vegetable (spinach)• ½ cup chopped raw or cooked vegetable (broccoli)

What’s considered a serving size?

Fruits• ½ cup fruit• ½ cup 100% fruit juice• 1 medium size apple

Meats • 3 ounces of meat is equal to 3 ounce-equivalent• 2-3 oz. of meat is about the size of a deck of cards• 1 egg, l tablespoon peanut butter, and 1/4 cup

cooked dry beans are 1 oz. equivalents in the meat and beans group

Exchange System

• Often taught to those living with diabetes or those wanting to control their caloric intake

• Foods categorized by carbohydrates (starch, fruits, vegetables, dairy), protein, fat

• Foods listed in exchange system are different from USDA food patterns– Why?

Reading Food Labels

• The FDA requires food labels on most products. These labels must include:1.A statement of identity2.Net contents of the package3.Ingredients list4.Manufacturer’s name and address 5.Nutrition information (Nutrition Facts Panel)

Food Labels

1. Serving size and servings per container– Serving sizes can be used to plan

appropriate amounts of food.– Standardized serving sizes allow for

comparisons among similar products.2. Calories per serving and calories from fat

per serving– This information can be used to determine if

a product is relatively high in fat.

Food Labels

3. List of nutrients– Fat (total, saturated, trans)– Cholesterol– Sodium– Carbohydrates– Protein– Some vitamins and minerals

Food Labels

4. Percent Daily Values (%DV)– Tell how much a serving of food contributes

to your overall intake of the listed nutrients.– Compare %DV between foods for any

nutrient– Based on

Reference Daily Intake (RDI) standards for foods with RDA (protein and vitamins) Daily Reference Values (DRV) standards for foods without RDA (fiber, cholesterol, and saturated fats)

Food Labels

5. Footnote – %DV are based on a 2,000 calorie diet – Table illustrates the difference between a

2,000 calorie and 2,500 calorie diet– Contains general dietary advice for all

people– May not be present on all food labels

Food Labels

• Nutrition Claims – Must meet FDA approved definitions – Examples: low-fat, sodium free, low calorie– May be helpful for choosing more healthful

foods

Food Labels• Health Claims

– Describes a relationship between food or dietary supplement ingredient and reducing risk of a disease or health related condition

– Must have 2 essential parts: (1) a substance (food, food component, dietary ingredient) & (2) a disease or health related condition

– (Ex) Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease

– (Ex) Plant sterols help lower cholesterol

Food Labels• Structure-Function Claims

– Claims made without FDA approval– Cannot make statements about diseases

– ALLOWED: Antioxidants help maintain cell integrity (no mention of disease)

– NOT ALLOWED: Antioxidants prevent the onset of cancer (this is an unapproved drug claim)

– ALLOWED: Echinacea supports the body’s immune system (no mention of disease)

– NOT ALLOWED: Echinacea is useful in preventing colds (this is an unapproved drug claim)

– ALLOWED: Calcium builds strong bones (no mention of disease)– NOT ALLOWED: Calcium reduces the risk of osteoporosis (this is an

unapproved drug claim)