Guidelines for a Healthy Diet

Nutrition Recommendations For most people, eating is so habitual that they give hardly any thought to the food they choose to eat. But food you select can have a profound effect on the quality, or even the length of your life. The effects of your habits accumulate over years and can seriously impair the quality of your life.

You can enjoy the best possible healthy life if you learn now to nourish yourself optimally Fortunately, that is not a complicated matter The government and many major health organizations have devised dietary guidelines & tools to help you ___________

Assessing Nutritional Status Nutritional recommendations are developed to address the nutritional concerns of the population and help individuals meet nutrient needs. Determining what people eat and how their nutrient intake compare to nutrient recommendations is important for assessing their nutritional status

Assessing Nutritional Status A complete assessment of an individual’s nutritional status includes : Diet Analysis A Physical exam A medical history and An evaluation of nutrient levels in the body

Assessing Nutritional Status

DIETARY REFERENCE INTAKE (DRI)

Nutrient Recommendations If your diet lacks any of the essential nutrients. You may develop deficiency disease or you may get sick more often & suffer To help prevent such problems experts in Canada & the US devised the Dietary Reference Intakes (DRI) For planning & assessing diets for healthy people in both countries

FACTS ABOUT DRI

Facts about DRI  The DRI estimates the energy & nutrient need for Healthy People  Separate recommendations are made for different group of people  The DRI are recommendations that apply to Average daily intake  These are not requirements  DRI take into account differences among individuals & establish a range

DRI GOALS

DRI - GOALS 1) Setting recommended intake values 2)Facilitating nutrition research & policy 3)Establishing safety guide lines 4)Preventing chronic diseases

DRI To Achieve These Goals DRI Committee Established Six(6) different sets of values. Each value serve different purpose. – 1. Estimated Average Requirement (EAR) – 2. Adequate Intake (AI) – 3. Recommended Dietary Allowance (RDA) – 4. Tolerable Upper Intake Level (UL) – 5. Estimated Energy Requirement (EER) – 6. Acceptable Macro-Nutrient Distribution Range (AMDR)

Tolerable Upper Intake Level (UL)

Estimated Energy Requirement (EER)

. Estimated Energy Requirement (EER)

Acceptable Macro-Nutrient Distribution Range (AMDR)

Carbohydrates 45-65% Fat 20-35% Protein 10-35%

Dietary Guidelines

Following the Dietary Guidelines Increase nutrient density  Add more vegetables and less mayo to your turkey sandwich.  Snack on fruit and nuts rather than on chips and cookies.  Have a whole grain such as bulgur, quinoa, or brown rice rather than packaged, flavored white rice with dinner.  Stir-fry a variety of vegetables.  Have strawberries rather than strawberry shortcake for dessert.

Following the Dietary Guidelines Balance intake with activity  Don’t skip breakfast; if you do, you’re more likely to overeat later in the day.  Pass on that second helping. When you eat out, split an entrée with a friend.  Walk an extra 1000 steps; the more you exercise, the easier it is to keep your weight at a healthy level.  Ride your bike to work or running.  Lift some weights or walk on a treadmill while watching the news.

Following the Dietary Guidelines Limit nutrients that increase health risks  Look at product labels for sodium and saturated and trans fat content before making a choice.  Choose lean meat, fish, and low-fat dairy products in order to limit saturated fat.  Have water and skip the soft drink—it adds nothing but sugar to your diet.  Pass on the salt; instead, try lemon juice or some basil and oregano.  If you drink alcohol, stop after one drink.

Tool For Diet Planning

Tools For Diet Planning Dietary Guidelines for American 2005 MyPyramid

Dietary Guidelines for American 2005 These recommendations are designed for all healthy American 2 years of age and older. The Recommendations are: 1. Make nutrient-dense choices 2. Balance food intake with physical activities 3. Limit nutrients that increase health risks 4. Keep food safe

Guidelines Recommend Emphasize: Fruits Vegetables (esp. Dark Green & Orange) Legumes Whole Grains Fat-Free or Low Fat Milk & Milk Products Also include: Lean Meat Poultry Fish Beans Eggs & Nuts

And Diet Low In: Saturated fats Trans Fats Cholesterol Salt (sodium) Added Sugars & Alcohol

Old Pyramid

MyPyramid

Tools for Diet Planning

The Discretionary Calorie Allowance

If you consistently build your diet by choosing mostly: -Nutrient-Dense food -Low in solid fat & added sugar You will be able to meet your nutrient needs without using your full calorie allowance Than you may have: Discretion Calorie Allowance

Discretionary Calories

The important thing to remember is that you can enjoy all foods as part of a healthy diet as long as you do not over do on: Fat Added sugar Salt and Alcohol

FOOD LABLES

Food & Supplement Labels

FACT PANEL

Food & Supplement Labels 1. Nutrition Facts Panel. It present information about the amount of specific nutrients in a standard serving Serving Size and Number of Servings

Food & Supplement Labels By law, all labels must contain : Ingredients list: a listing of the ingredients in a food, with items listed in descending order of predominance by weight. All food labels are required to bear an ingredients list.

HEALTH CLAIM

Health Claims A statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer. Manufacturers must adhere to strict government guidelines when making such claims.

Health Claims -Calcium and reduced risk of osteoporosis -Sodium and reduced risk of hypertension -Sugar Alcohols and reduced risk of tooth decay -Soluble fiber and reduced risk of heart disease

NUTRIENT CLAIM

Nutrient Claims claims such as: “ low-fat” “low-calorie” “good source ” Low Calorie- 40 calories or fewer Reduced or less-25% lower “regular” Lean- Less than 10g of fat Extra Lean- Less than 5g of fat Good Source-10 to 19% of the DV High in – 20% or more of the DV

Dietary Supplement Labels