Nutrition Guidelines: Tools for a Healthful Diet

1. Nutrition Guidelines: Tools for a Healthful Diet BIOL 103, Chapter 2

2. Today’s Topics • Concepts in choosing a healthful diets • Dietary Guidelines and Diet Plans • Recommendations for nutrient intake? • Reading and Interpreting Food Labels

3. 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. • Just because you eat a lot does not mean that you eat adequate amount of nutritious food. • 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)

4. Linking Nutrients, Food, and Health • Planning how you will eat… • Calorie Control • Assuming we spend the same amount of calories in our activities: • Eat same number of caloriessame body weight • Eat more calories gain body weight • Eat less calories lose body weight • Nutrient Density • Nutrient dense foods provide substantial amounts of vitamins and minerals relative to the amount of calories

5. Which food is more nutrient dense?

6. Here are some examples of empty-calorie foods. If you’re going to get calories, might as well eat nutrient-dense food.

7. Linking Nutrients, Food, and Health • Planning how you will eat… • Moderation • “Not too much, not too little” • Variety • Include a lot of different types of food in your diet (not just the food group, but also different foods from the same food group).

8. Dietary Guidelines for Americans, 2010 • In 1980, USDA and US DHHS released the 1st edition of Dietary Guidelines for Americans. • What is it and what does it contain? • A guideline that individuals can refer to in order to make informed decisions about food and activity • Content is backed by scientific research • Their Goal: to improve overall health by balancing calories that Americans eat with physical activity to manage weight. • Used to develop educational materials, or aid policy makers in designing and carrying out nutrition-related programs

9. Two basic concepts of Dietary Guidelines for Americans, 2010 • Balance calories to manage weight • Examples: improve eating/physical activity, control calories intake, Live a more active lifestyle, maintain a proper calorie balance at all stages of your life (childhood  elderly) • Focus on consuming nutrient-dense foods • Reduce sodium, solid fats, added sugars, and refined grains • Increase fruits, vegetables, whole grains, dairy, and oils

10. Dietary Guidelines for Americans, 2010 • In addition, Dietary Guidelines for Americans, 2010 provides: • Recommendations for Specific Population Group • Woman capable of getting pregnant • Woman who are pregnant or breastfeeding • Individuals age 50 and older • Key consumer behaviors and potential strategies for Professionals to use • Food safety principles and guidance for Consumers • How to use the food label to track calories, nutrients, and ingredients

11. Social-ecological model framework for nutrition and physical activity decisions People make their own choices about food/exercise Other elements of society should try to encourage individuals to make America healthy

12. From Dietary Guidelines to Planning: what will you eat? • In 2011, USDA formed MyPlate to accompany the Dietary Guidelines for Americans, 2010. • MyPlate is designed to convey 7 key messages: • Enjoy food, but eat less • Avoid oversize portions • Make half your plate fruits and vegetables • Drink water instead of sugary drinks • Switch to fat-free or low-fat (1%) milk • Compare sodium in foods • Make at least half your grains whole grains

13. Using MyPlate food guide in dietary planning • Determine the amount of calories you should eat each day • Become familiar with the types of food in each group, number of recommended servings, and serving sizes • A “serving” on food labels may differ from the “serving sizes” on MyPlate. • Plan your meals and snacks using the suggested serving sizes

14. Canada’s Food Guide

15. Exchange List • Exchange lists also be used as a tool for individual meal planning • It is usually used by people with diabetes and/or by weight-control programs. • Foods are grouped by food type and the amount of macronutrients in each portion: • Starches • Fruits • Milk • Other carbs • Vegetables • Meats and meat substitutes • Fats

16. Recommendations for the Nutrient Intake: the DRIs • DRI = Dietary Reference Intakes • DRIs are a set of scientifically-based nutrient reference values for healthy populations • Supervised by the National Academy of Sciences, US Food and Nutrition Board of the Institute of Medicine, expert panels of Canadian and American scientists. • DRIs is a umbrella term that describes four types of reference values: • Estimated Average Requirement (EAR) • Recommended Dietary Allowance (RDA) • Adequate Intake (AI) • Tolerable Upper Intake Level (UL)

17. Dietary Reference Intakes (DRIs) • Estimated Average Requirement (EAR) • Amount that meets the nutrient requirements of 50% of people in a life-stage and gender group • Based on specific indicator of dietary adequacy

18. Dietary Reference Intakes (DRIs) • 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

19. Dietary Reference Intakes (DRIs) • 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.

20. Dietary Reference Intakes (DRIs) • 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 harmful/toxic • Some ULs for certain nutrients are still unknown. (e.g. Arsenic)

21. Problem Set #2 – Draw, label, and briefly define the following: EAR, RDA, AI, and UL.

22. Dietary Reference Intakes for energy in food • Estimated Energy Requirement (EER): anamount of average dietary energy intake estimated to maintain energy balance in healthy, normal-weight individuals of a defined age/gender/weight/certain level of physical activity consistent with good health. • Similar to EAR • Acceptable Macronutrient Distribution Range (AMDR)”: a range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients. • “% of total energy intake.”

23. Introducing Food Labels • During 1970-1980s, research about the the role of diet in chronic diseases increased • In 1990, Congress passed the Nutrition Labeling and Education Act (NLEA) for food package to have ingredient list, allergy warnings and nutrient info. • 1994: Nutrition 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

24. Food Labels • What are mandatory information on food labels? • Name of the food • Ex: “Instant Ramen” • Net weight of the food itself • Ex.: “NET WEIGHT 14oz.” • Name and address of manufacturer, packer, distributor • List of ingredients • Listed by common or “usual” name • Listed in descending order by weight • Nutrition information • Nutrition Facts panel

25. Standard format of Nutrition Facts panel

26. Food Labels – Daily Values

27. 3 Claims that can be made for food and dietary supplements • What it really means: • Fat free: less than <0.5g of fat per serving • 0% Trans Fat: <0.5g of trans-fat per serving • Sugar free: <0.5 g of sugar per serving • Calorie free: <5 calories/serving • Check out “FYI Definitions for Nutrient Content Claims on Food Labels” (pg. 60-61) 1. Nutrient content claims • Regulated by the NLEA and FDA • Use meaningful terms: “low fat,”“high fiber” • Reduce misleading claims: “fat free,”“cholesterol free,” etc.

28. 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 • Must be supported by scientific evidence • Must be approved by FDA • e.g. “Low-fat diets may reduce the risk for some types of cancer.” 3. Structure/function claim: statement that claim a potential benefit on body structures or functions. • e.g. “helps promote immune system/bone health/digestion, etc.”

29. New Look for Food Labels (2014) Updates: focus on calories, serving size must reflect true consumption, list added sugars separate from natural sugar.

30. 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

31. Food Labels Practice Time!!!