Tools of a Healthy Diet

Learning Objectives

• Explain the purpose of the Dietary Reference Intake (DRI) and its components

• Compare the Daily Values to the Dietary Reference Intakes and explain how they are used on Nutrition Facts panels.

• Describe Nutrition Facts panels and the claims permitted on food packages.

• Describe the uses and limitations of the data in nutrient databases.

Learning Objectives

• Discuss the 2010 Dietary Guidelines for Americans and the diseases they are designed to prevent or minimize.

• Discuss the MyPyramid food groupings and plan a diet using this tool.

• Develop a healthy eating plan based on the concepts of variety, balance, moderation, nutrient density, and energy density.

Dietary Reference Intakes (DRIs)

• Estimated Average Requirements (EARs)• Recommended Dietary Allowances (RDAs)• Adequate Intakes (AIs)• Tolerable Upper Intake Levels (ULs)• Estimated Energy Requirements (EERs)• Complementary to DRIs:

– Adequate Macronutrient Distribution Ranges (AMDRs)

EARs and RDAs

• EARs– 17 nutrients that have functional markers– Meets needs for 50% population group

• RDAs– Based on EARs– Meet 97-98% population group– Prevent deficiency and chronic disease

AIs and ULs

• AIs– Insufficient data for an EAR– Ideally meets more than RDA

• ULs– Maximum daily intake– Based on nutrient intake from all sources– Exceptions: niacin, magnesium, zinc and nickel

are only nonfood sources

EERs and AMDRs

• EERs– Average daily caloric need for each life-stage

group

• AMDRs– Range of intake, as a percentage of energy– Carbohydrate, Fat, Protein and Essential amino

acids

Nutrient Density

1. Divide the amount of the nutrient per serving by the recommended amount

2. Divide the calories in a serving by daily caloric need

3. Compare the two• Nutrient dense if provides a greater

contribution to nutrient need than calorie need

• “Empty calorie foods”

Daily Values (DVs)

• Nutrition standards for food labels• Standards set for persons over 4 years old

– Exceptions: infants, toddlers, pregnancy and lactation

• Based on:– Reference daily intakes (RDIs) and – Daily reference values (DRVs)

RDIs and DRVs

• RDIs– Vitamins and Minerals– Use highest value– Based on 1968 RDA

• DRVs– Energy nutrients-carbohydrates, protein and fat

• Based on a 2,000 calorie diet– Cholesterol, sodium and potassium

• Do not vary with calorie intake

Nutrition Facts Panel

• Standardized serving size– Based on typical American serving sizes

• Must list the following nutrients:– Total calories, calories from fat, total fat,

saturated fat, cholesterol, sodium, total carbohydrates, fiber, sugars, protein, Vitamin A and C, calcium and iron

– Fortified or nutrients mentioned in health claims must also be included.

Food Label Claims

• Nutrient Content Claims– Closely regulated by FDA

• Health Claims– Closely regulated by FDA

• Preliminary Health Claims– Regulated but limited scientific evidence

• Structure/Function Claims– Not FDA approved

• Front-of-Package Claims

Factors Affecting Nutrient Composition of Foods

• Farming conditions• Maturity and ripeness of plants• Food processing• Shipping conditions• Storage time• Cooking processes

Energy Density

• Comparison of a food’s caloric content per gram weight of the food

• High energy density foods– Graham crackers, potato chips, peanuts, bacon

• Low energy density foods– Lettuce, strawberries, grapefruit, carrots,

vegetable soup, skim milk

Dietary Guidelines for Americans

• Balance Calories to manage weight– Physical Activity

• Foods & food components to reduce– Sodium– Fats (saturated, trans, cholesterol)– Solid fats and added sugars– Refined grains– Alcoholic Beverages

Dietary Guidelines for Americans

• Foods and food components to increase– Vegetables and fruits– Whole grains– Fat-free or low-fat dairy– Variety of protein and seafood– Oils to replace solid fats– Foods with more potassium dietary fiber, calcium,

vitamin D• Building healthy eating patterns

– Food safety

MyPlate

• Puts Dietary Guidelines into action• 2011 revision of MyPyramid• Emphasizes fruit, vegetable, grain,

protein, and dairy food groups• www.choosemyplate.gov