Chapter 2: Tools Of A Healthy Diet

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Dietary Reference Intakes

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DRIs

the latest recommendations from the food and nutrition board. They apply to people both in the U.S and Canada. The DRis has 5 set of standards.

1. Estimated Average Requirements

2. Recommended Dietary Allowances

3. AAdequate Intakes

4. Tolerable Upper Intake Levels

5. Estimated Energy Requirements

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Estimated Average Requirements

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EARS

the daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage.

They are set for 17 nutrients, they are only set when the board agrees that there is an accurate method for measuring whether intake is adequate

Because they only meet the needs of only 50% of those in a life stage, they can be used to evaluate only the adequacy of diets of groups, not individuals.

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Functional markets

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The measures typically evaluate the activity of an enzyme in the body or the ability of a cell or an organ to maintain normal physiological function

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Recommendation Dietary Allowances

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the daily nutrient intake amounts sufficient to meet the needs of nearly all individuals (97% - 98%) in a life stage

It is the goal for usual intake

They are based on a multiple of the EARs ( RDA=EAR x1.2)

RDA can only be set for nutrients that have an EAR

They also consider the nutrients ability to prevent chronic disease rather than just prevent deficiency

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Adequate Intakes

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AI are the daily intake amounts set for nutrients for which there are insufficient research data to establish an EAR. AIs are based on observed or experimentally determined estimates of the average nutrient intake that appears to maintain a defined nutritional state in a specific life-stage group.

The AI can be used as the goal for usual intake of that nutrient by an individual

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Tolerable Upper Intake Levels

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ULs are the maximum daily intake amounts of nutrients that are not likely to cause adverse health effects in almost all individuals (97%-98%) in a life stage group.

The ULs for most nutrients is based on the combined intake of food, water, supplements, and fortified foods.

The ULs is not a nutrient intake goal but a ceiling below which nutrient intake should remain

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Estimated Energy Requirements

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EERs are set at the average daily energy (calorie) need for each life-stage group.

Unlike most vitamins and minerals, Energy (carbohydrate, fat, protein, alcohol) consumed in amounts above are not excreted but is stored as body fat. Thus, EERs are more conservative standard.

Overall the EErs are estimated because energy needs deped on energy expenditure and, in some cases, the energy needed to support growth or human milk production.

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Acceptable Macronutrient Distribution Ranges

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AMDRs for intake of carbohydrate, protein, fat, and essential fatty acids. For each macronutrient the AMDRs provide a range of intake, as a percent of energy, associated with good heath and a reduced risk of chronic diseases while providing for recommended intakes of essential nutrients.

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Uses of the DRIs

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they are intended mainly for diet planning. Specifically, a diet plan should aim to meet any RDAs or AIs set.

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Nutrient Density

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divide the amount of a nutrient in a serving of the food by your daily recommended intake. Then divide the calories in a serving of the food by your daily calorie need (EER). Compare these values- a food is said to be nutrient dense if it provides a greater contribution to your nutrient need than your calorie need. The higher a food's nutrient density, the better it is as a source for a particular nutrient.

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Empty-Calorie Foods

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Foods that tend to be high in sugar and/or fat but few in other nutrients - that is, the calories are "empty" of nutrients

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Daily Value

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DV are generic nutrient standards used on Nutrition Fact labels; it comprises both Reference Daily Intakes (RDIs) and Daily Reference Values (DRVs)

They are generic standards developed by the U.S Food and Drug Administration (FDA) because the DRIs are age and gender-specific and it isnt practical to have different food labels for men and women or teens and adults

They are set for 4 groups

1. Infants

2. Toddlers

3. Pregnant or Lactating Women

4. People over the age of 4

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Reference Daily Intakes

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They are set for vitamins and most minerals- these nutrients all have established nutrient standards, such as RDAs.

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Daily Reference Values

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DRVs are standards for energy-producing nutrients (fat, saturated fats, carbohydrate, protein, fiber), cholesterol, sodium, and potassium. Many of these nutrients do not have an established RDA or other nutrient standard.

They are based on daily calorie intak.

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DRV values

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Fats - 30% of Calories

Saturated Fat- 10%

Carbs- 60%

Protein- 10%

Fiber is set at 11.5 g per 1000 calories

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Nutritional Fact Panels

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1. calories from fat

2. total calories.

3. total fat

4. saturated fat

5. transfat

6. cholesterol

7. sodium

8. total carbs

9. fiber

10. sugar

11. protein

12. Vitamin A

13. Vitamin C

14. Calcium

15. Iron

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Claims on Food Labels

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The FDA regulates these claims

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Nutritent Content Claims

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Those that describe the nutrients in a food. They must comply with regulations set by the FDA

ex: "low in fat" and "rich in vitamin A"

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Health Claims

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Describe the relationship between a disease and a nutrient, food, or food constituent. All permitted health claims have significant scientific agreement that they are true. All health claims must use MAY or MIGHT to qualify the statement.

Only food products that meet the following requirements can bear a health claim, the food must be a "good source" (before any fortification) and must provide at least 10% of the Daily Value for at least 1 of these nutrients. It cannot contain more than 13 g of fat, 4 g of saturated fat, 60 mg of cholesterol, or 480 mg of sodium.

Ex: a diet with enough calcium may reduce risk of osteoporosis

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Structure/Funtion Claims

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describe how a nutrient affects human body structure or function. They do not focus on disease risk reduction, as health claims do. The FDA does not approve of these claims.

ex: " iron builds strong blood"

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Energy Density

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this is determined by comparing a food's calorie content per gram weight of the food. Energy-dense foods are high in calories but weigh very little.

Ex: nuts/ most fried foods

Foods low in energy density contain large amounts of water, which makes them weigh a lot, but they contain very few calories

ex: oatmeal

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Myplate

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it depicts the key elements of a healthy diet. It emphasizes the fruit, vegetable, grain, protein, and dairy food groups. The goal is to remind consumers to think about building a healthy plate at meal times.

1. Balancing your calories- avoid oversized portions

2. Foods to Increase- fruits/vegetable

3. Foods to Reduce- sodium/ sugary jucies

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Dietary Guidelines for Americans

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The U.S department of Agriculture/ Health and Human Services publish it

They are the foundation of the government's nutrition policy and education. They are designed to meet nutritional needs and reduce diseases.