Nutrition Basics Part 2

Dietary Reference Intakes (DRIs) Standards set by Food and Nutrition Board Dietary Reference Intakes (DRIs) Recommended Dietary Allowances (RDAs) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Standards aim to prevent nutrient deficiencies, promote health, and prevent chronic diseases Daily Values are used on food labels and reflect daily guidelines for a 2,000-calorie diet (NOT EVERYONE SHOULD EAT 2000)

Dietary Guidelines for Americans The 2010 Dietary Guidelines include the following: Reduce overweight and obesity by reducing calorie intake and increasing physical activity Shift food intake patterns to a more plant-based diet rich in vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds Increase intake of seafood and fat-free and low-fat milk and milk products Consume only moderate amounts of lean meat, poultry, and eggs Reduce intake of solid fats and added sugars (SoFAS), sodium, and refined grains Meet the 2008 Physical Activity Guidelines for Americans A= Aim for fitness B=Build a healthy base let the pyramid guide your choices choose a variety of grains eat a variety of fruits and veggies eat fish at least once a week keep food safe C=Choose sensibly choose a diet low in saturated fats and cholesterol choose beverages and foods to moderate your sugar intake choose and prepare foods with less salt if drinking alcohol then do it in moderation.

Dietary Guidelines for Americans Energy Balance and Weight Management The obesity epidemic is fueled by the consumption of too many calories from nutrient-poor foods and beverages, combined with lack of physical activity Nutrient Adequacy Energy-dense foods should be replaced with nutrient-dense foods EXAMPLES???

Food Groups to Encourage Dietary Guidelines for Americans recommends eating more Fruits and vegetables High-fiber whole grains Low-fat and fat-free dairy products Seafood Useful dietary patterns: DASH-style pattern, Mediterranean-style patterns, USDA Food Patterns

Fatty Acids and Cholesterol Limit intake of saturated fatty acids to less than 7% of total calories Limit cholesterol to less than 300 milligrams per day (200 mg for people at high risk for CVD or diabetes) Limit trans fatty acids from natural sources to less than 0.5% of calories Avoid any trans-fatty acids from hydrogenation Eat two servings of seafood per week for omega-3 Fatty acids (favored fish include salmon, mackerel, and trout)

Carbohydrates Sedentary people should decrease consumption of energy-dense carbohydrates to maintain weight Choose foods whole grains and health carbohydrates Avoid added sugars and grain-based desserts

USDA’s MyPyramid/MY plate Key Messages Personalization Daily physical activity Moderation Proportionality Variety Gradual Improvement http://www.choosemyplate.gov/ (346-347, your caloric amount)

Serving Sizes Grains - 1 slice of bread; 1 small muffin (2.5i-inch diameter); 1 cup ready-to-eat cereal flakes; ½ cup cooked cereal, rice, grains, or pasta; 1 6-inch tortilla Vegetable – 1 cup raw leafy salad greens; 1/2 cup cooked or raw vegetables; 1/2 cup of vegetable juice Fruit – ½ cup fresh, canned, or frozen fruit; 1/2 cup 100% fruit juice; 1 small whole fruit; 1/4 cup dried fruit

Serving Sizes (Different for all but this is for average person Milk -1 cup milk or yogurt; 1/2 cup ricotta cheese; 1.5 oz. natural cheese; 2 oz. processed cheese Meat and Beans – 1 ounce cooked lean meat; 1/4 cup cooked dry beans (legumes) or tofu; 1 egg; 1 tablespoon peanut butter; 1/2 ounce nuts or seeds Oils – 1 teaspoon vegetable oil or soft margarine; 1 tablespoon salad dressing or light mayonnaise Discretionary calories, solid fats, and added sugars

A Personal Plan: Making Informed Choices About Food Reading food labels Reading supplement labels

A Personal Plan: Making Informed Choices About Food Organic foods Must meet limits on pesticide residues and other environmental contaminants Must meet strict USDA guidelines Additives in food Food irradiation Genetically modified foods Food allergies and food intolerances