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

+ Today’s Topics 1. Concepts in choosing a healthful diets 2. Dietary Guidelines and Diet Plans 3. Recommendations for nutrient intake? 4. 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 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)

+ 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

+ Which food is more nutrient dense?

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

+ 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).

+ Dietary Guidelines for Americans, 2010 In 1980, USDA and US DHHS released the 1 st 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

+ Two basic concepts of Dietary Guidelines for Americans, 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) 2. Focus on consuming nutrient-dense foods Reduce sodium, solid fats, added sugars, and refined grains Increase fruits, vegetables, whole grains, dairy, and oils

+ 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

+ Social-ecological model framework for nutrition and physical activity decisions 1. People make their own choices about food/exercise 2. 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, MyPlate is designed to convey 7 key messages: 1. Enjoy food, but eat less 2. Avoid oversize portions 3. Make half your plate fruits and vegetables 4. Drink water instead of sugary drinks 5. Switch to fat-free or low-fat (1%) milk 6. Compare sodium in foods 7. Make at least half your grains whole grains

+ Using MyPlate food guide in dietary planning 1. Determine the amount of calories you should eat each day 2. Become familiar with the types of food in each group, number of recommended servings, and serving sizes 1. A “serving” on food labels may differ from the “serving sizes” on MyPlate. 3. Plan your meals and snacks 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 food type and the amount of macronutrients 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 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)

+ 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

+ 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

+ 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.

+ 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)

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

+ 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 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.”

+ Introducing Food Labels During s, 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

+ Food Labels What are mandatory information on food labels? 1. Name of the food Ex: “Instant Ramen” 2. Net weight of the food itself Ex.: “NET WEIGHT 14oz.” 3. Name and address of manufacturer, packer, distributor 4. List of ingredients Listed by common or “usual” name Listed in descending order by weight 5. 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 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 ) 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.

+ 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.”

+ 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

+ Food Labels Practice Time!!!