1. Chapter 2 – Nutrition Tools: Standards and Guidelines
Valerie Schulz, MMSc, RD, LD/N, CDE

2. Quick review of concepts
Dietary reference intakes (DRIs) are nutrient intake standards set for people living in the United States
The values are based on available scientific research and updated periodically in light of new knowledge
The values are recommendations for optimal intakes, not minimum requirements. Include a generous margin of safety.

3. DRIs – Dietary Reference Intakes
EAR-
RDA-
AI-
UL-
DV- Where find? What kcal level is the standard?

4. Goals of the DRI Committee

5. Chap 2 – Diet Planning Applications
A major recommendation of the Dietary Guidelines for Americans is to choose a diet based on a food group plan like the USDA Food Guide.(pg 38-39, next)
What added benefit do the exchange lists “bring to the table?”
Exchange lists - appendix D

6. Chap 2 – Exchange Lists
Exchange lists facilitate calorie control by providing an understanding of how much carbohydrate, fat, and protein are in each food group.

7. How Much Food Do I Need Each Day?

8. Chap 2 – Nutrient Density
Definition: The most __________________ for the least ____________________.
Examples of high nutrient density foods:
Examples of low nutrient density foods:

9. Portion Control
People wishing to avoid over consuming calories must pay attention to portion sizes

10. Portion Control
A serving of grain is 1 oz., yet most bagels today weight 4 oz. or more--meaning that a single bagel can easily supply more than half of the grains that many people need in a day.

11. Chap 2 - Phytochemicals
Foods deliver 1000’s of phytochemicals in addition to nutrients.
Bioactive food components, food constituents with the ability to alter body processes.
All provided by phytochemicals:
Burn in hot peppers
Pungency of onions and garlic
Bitter tang of unsweetened chocolate
Aromatic quality of herbs
Beautiful colors of tomatoes, pink grapefruit, and watermelon (to name only a few)

12. Chap 2 - Phytochemicals Tips for consuming more phytochemicals:
Eat more fruit
Increase vegetable portions; grated or finely chopped vegetables can be added into lots of places: soups, stews, meatloaf
Add herbs and spices (turmeric, cloves, basil, oregano)
Replace some of the meat in the diet with:
Grains
Beans
Vegetables

13. Chap 2 – Benefits of antioxidants
Oxidizing compounds damage DNA in animal cells and trigger cancerous changes – antioxidants quench these oxidizing compounds.
Antioxidants reduce oxidative stress and tissue inflammation, both of which are associated with many chronic diseases.

14. Chap 2 – Antioxidant content of common foods
1. Blackberries
2. Walnuts
3. Strawberries
4. Spinach
5. Artichokes, cooked
6. Cranberries
7. Coffee
8. Raspberries
9. Pecans
10. Blueberries
11. Cloves, ground
12. Grape, cranberry or pomegranate juice
13. Chocolate, dark, unsweet
14. Cherries, sour
15. Wine, red

15. Chap 2 – Functional foods
Manufactured functional foods consist of processed foods that are fortified with nutrients or enhanced with phytochemicals or herbs. Two examples:
Calcium-fortified orange juice
Margarine blended with a phytosterol that lowers blood cholesterol

16. Chap 2 – controversy 2 - Superfoods
Previous 5 slides have hit some highlights;
Please read all, pages 61-67