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Tools of a Healthy Diet

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.

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Tools of a Healthy Diet

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  1. Tools of a Healthy Diet

  2. 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.

  3. 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.

  4. 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)

  5. 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 EARs and RDAs

  6. 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 AIs and ULs

  7. 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 EERs and AMDRs

  8. Nutrient Density • Divide the amount of the nutrient per serving by the recommended amount • Divide the calories in a serving by daily caloric need • Compare the two • Nutrient dense if provides a greater contribution to nutrient need than calorie need • “Empty calorie foods”

  9. 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)

  10. 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 RDIs and DRVs

  11. 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.

  12. 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

  13. Factors Affecting Nutrient Composition of Foods • Farming conditions • Maturity and ripeness of plants • Food processing • Shipping conditions • Storage time • Cooking processes

  14. 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

  15. 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

  16. 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

  17. MyPlate • Puts Dietary Guidelines into action • 2011 revision of MyPyramid • Emphasizes fruit, vegetable, grain, protein, and dairy food groups • www.choosemyplate.gov

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