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

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

Linking Nutrients, Food, and Health Planning how you will eat Adequacy The foods you choose to eat provide all the ___________ nutrients, fiber, and energy in amounts sufficient to ___________________________________________ and _______________. 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 = _______________________________. It is a healthful diet (has adequate amount of essential nutrients)

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 _____ body weight Eat more calories  _____ body weight Eat less calories  _____ body weight Nutrient Density Nutrient dense foods provide substantial amounts of vitamins and minerals

Linking Nutrients, Food, and Health Planning how you will eat… Moderation Variety Include a lot of different types of food in your diet

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 _____________________________ Their Goal: Used to develop educational materials, or aid policy makers in designing and carrying out nutrition-related programs

Two basic concepts of Dietary Guidelines for Americans, 2010 Balance calories to manage weight Examples: Focus on consuming nutrient-dense foods Reduce Increase

Dietary Guidelines for Americans, 2010 In addition, Dietary Guidelines for Americans, 2010 provides: Recommendations for Specific Population Group: 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

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

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

Using MyPlate food guide in dietary planning ___________________________________________ 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. ______________________________________________ using the suggested serving sizes

Canada’s Food Guide

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 ___________________and the __________________________________ in each portion: Starches Fruits Milk Other carbs Vegetables Meats and meat substitutes Fats

Recommendations for the Nutrient Intake: the DRIs DRI = Dietary Reference Intakes DRIs are a set of scientifically-based nutrient reference values for ___________________ 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)

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

Dietary Reference Intakes (DRIs) Recommended Dietary Allowance (RDA) Amount that meets the needs of most people (__________%) in a life-stage and gender group RDA is calculated from the __________

Dietary Reference Intakes (DRIs) Adequate Intake (AI) AI is used when 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.

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 _________________________ Some ULs for certain nutrients are still unknown.

Dietary Reference Intakes for energy in food Estimated Energy Requirement (EER): an amount 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 ____________ 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. “_____________________________________”

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 ____________________________ 1994: Nutrition labels start to appear on foods FDA vs. USDA FDA: oversees most of the U.S. food supplies USDA: oversees supply of ________________________

Food Labels What are mandatory information on food labels? Name of the food Ex: Net weight of the food itself Ex.: Name and address of manufacturer, packer, distributor List of ingredients Listed by common or “usual” name Listed in ________________ ________________by weight Nutrition information Nutrition Facts panel

Standard format of Nutrition Facts panel

Food Labels – Daily Values

3 Claims that can be made for food and dietary supplements 1. Nutrient content claims Regulated by the NLEA and FDA Use meaningful terms: Reduce misleading claims: What it really means: Fat free: 0% Trans Fat: Sugar free: Calorie free: Check out “FYI Definitions 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 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 e.g. “helps promote immune system/bone health/digestion, etc.”

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

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