Balanced Diet Fundamentals NTR 300 Dr. Lorna C. Shepherd

Balanced Diet: Nutrient Density Portion Control Essential Nutrients Variety Adequacy

Nutrition Standards Dietary reference intake (DRI) Recommended dietary allowance (RDA) Estimated average requirement (EAR) Adequate intake (AI) Tolerable Upper Limit (UL)

Estimated Average Requirement (EAR) Amounts of nutrient estimated to meet the nutrient needs of 50% of the persons in a certain life stage . For example adolescents or pregnant women.

Recommended Dietary Allowance (RDA) Daily nutrient intake to meet the needs of nearly all individuals (97-98%) Goal is to prevent chronic diseases not just prevent deficiency

Adequate Intake (AI) Used when there is not sufficient scientific data to establish EAR

Tolerable Upper Level Maximum daily amount that is not likely to cause adverse health effects

Which Dietary Reference Intake is provided when there is not enough scientific information for an EAR? RDA AI Tolerable Upper Limit None of the above

Daily Reference Values Based on 2000 calorie Fat 30% Saturated fat 10% Carbohydrate 55% Protein 15% Fiber 11.5gm/1000 calories The other values are not based on calories

Food Labeling Food package must list product name, address of manufacturer, amount of product in the package, serving size, ingredients

Ingredient list

Ingredient list Listed according to weight of ingredient The most abundant is listed first and so on to the least

Which ingredient must be listed first on the food label? Lowest weight Medium weight Highest weight Doesn’t need to be listed

Claims on Food Labels Calories Calorie free <5 calorie/serving Low calorie 40 calories or less per serving Reduced calorie 25% less calories than the original Light/lite 50% less fat or 30% less calories

Sodium Sodium free Very low Na Low Na Lightly salted <5mg 35mg or less Low Na 140mg or less Lightly salted At least 50% less than is normally added

A food package with the claim of fat free should contain which of the following? 40 % less fat than original No fat Less than 5% fat 25% less fat than the original

Health Claims Describe a relationship between a disease and a nutrient Ca and osteoporosis Fat and some cancers Saturated fat, cholesterol and CVD Low fat/cholesterol plus high soy (>25mg/day) and CVD Omega 3 fats/fish oil and CVD

Health Claims Margarines with plant stanols and CVD Low Na, high K and HTN or stroke Sugarless gum and tooth decay Diet rich in fruits/vegetables and cancer Diet rich in fiber and CVD – must also state diet should be low in sat fat/cholesterol Diet rich in whole grains and low sat fat/cholesterol and CVD also CA

MyPyramid A personal approach to healthy eating and physical activity

Dairy Calcium Phosphorous Carbohydrate Protein Riboflavin Vitamin D Magnesium Zinc

Meat and Beans Protein Thiamin Riboflavin Niacin B6 Folate B12 Phosphorous Magnesium Iron Zinc

Fruits Carbohydrate Vitamin C Vitamin A Folate Magnesium Potassium Fiber

Vegetables Carbohydrates Vitamin A Vitamin C Folate Magnesium Potassium fiber

Grains Carbohydrate Thiamin Riboflavin Niacin Folate Magnesium Iron Zinc Fiber

Oils Essential fatty acids Vitamin E

Which food group listed provides essential fatty acids and vitamin E? Grains Vegetables Dairy Oils

Dietary Guidelines for Americans US Department of Health and Human Services US Department of Agriculture Summarize knowledge into a pattern of recommendations that can be adopted by the public

Adequate Nutrients within calorie need Consume a variety of nutrient dense food and beverages while limiting intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.

Weight Management Balance calories from food and beverages with calories expended To prevent gradual weight gain make small decreases in food and beverage calories and increase physical acitvity

Physical Activity Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being and a healthy body weight Achieve physical fitness by including cardiovascular conditioning, stretching for flexibility and resistance and improving muscle strength and endurance

Food groups to encourage Consume sufficient amount of fruits and vegetables while staying with in energy need Choose a variety of fruits and vegetables each day Consume 3 or more whole grain products (at least half grains form whole grain products) Consume 3 cups per day of fat free or low-fat milk or milk equivalent

Fats Consume < 10% of calories from saturated fats and < 300mg cholesterol, and keep trans fat as low as possible Keep total fat intake between 20-30% with most coming from poly and mono-unsaturated sources When selecting prepared meats, poultry, dry beans and milk or milk products choose lean, low-fat, fat-free

Carbohydrates Choose fiber rich fruits, vegetables and whole grains often. Prepare foods with little added sugar or caloric sweeteners Reduce dental caries by practicing good oral hygiene and consuming sugar and starch containing foods and beverages less frequently

Sodium and Potassium Choose less than 2300mg of sodium per day Choose and prepare foods with little salt; at the same time consume potassium rich food such as fruits and vegetables

Which tool is the most recent tool used to educate the public on nutrition recommendation? My pyramid Dietary guidelines for Americans My Plate Basic 5 Food Groups