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Chapter 2: Nutrition Tools Standards and Guidelines

Introduction. In theory, eating healthy is easyIn practice, eating well proves harder han it appearsMany people are overweight or undernourished, or suffer from nutrient excesses or deficiencies that impair their healthAccumulated over years, the effects of your habits can seriously impair the quality of your life.

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Chapter 2: Nutrition Tools Standards and Guidelines

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    1. Chapter 2: Nutrition Tools – Standards and Guidelines Basic Nutrition Dr. Fralinger 9/10/07

    2. Introduction In theory, eating healthy is easy In practice, eating well proves harder han it appears Many people are overweight or undernourished, or suffer from nutrient excesses or deficiencies that impair their health Accumulated over years, the effects of your habits can seriously impair the quality of your life

    3. Introduction To learn how to live a healthy life, you need answers to several basic questions: How much energy and how much of each nutrient do you need? How much physical activity do you need to balance the energy you take in from foods? Which types of foods supply which nutrients? How much of each type of food do you have to eat to get enough? How can you eat all these foods without gaining weight?

    4. Nutrient Recommendations Dietary Reference Intakes (DRI) – nutrient intake standards set for US and Canada Daily Values – US standards used on food labels

    5. Goals of the DRI committee Setting recommended intake values – RDA and AI Facilitating nutrition research and policy – EAR Establishing safety guidelines – UL Preventing Chronic Diseases - AMDR RDA- Recommended Daily Allowances AI – Adequate Intakes UL – Tollerable Upper Intake Levels EAR – Estimated Average Requirements AMDR – Acceptable Macronutrient Distribution Ranges – for carbs, protein, and fat – energy-yielding nutrients; * carbs – 45-65% * fat – 20-35% * protein – 10-35% RDA- Recommended Daily Allowances AI – Adequate Intakes UL – Tollerable Upper Intake Levels EAR – Estimated Average Requirements AMDR – Acceptable Macronutrient Distribution Ranges – for carbs, protein, and fat – energy-yielding nutrients; * carbs – 45-65% * fat – 20-35% * protein – 10-35%

    6. Understanding the DRI Recommendations Adjust nutrient intakes based on Age Gender Special circumstances that may increase or decrease nutrient needs, such as Illness Smoking vegetarianism

    7. Understanding the DRI Recommendations Based on available scientific research Based on concepts of probability and risk Recommendations for optimal intakes, not minimum requirements Set in reference to specific indicators of nutrient adequacy Blood nutrient concentrations Normal growth Reduction of chronic disease or disorders

    9. Understanding the DRI Recommendations The values reflect daily intakes to be achieved, on average, over time Set high enough to ensure body nutrient stores will meet needs during periods of inadequate intakes lasting a day or two or up to a month or two (based on the nutrient)

    10. How the Committee Establishes DRI Values Find out how much of that nutrient various healthy individuals need Review balance study Determine a requirement to achieve balance for nutrient EAR value established based on everyone’s minimum need DRI value set high enough so that 97-98% of pop. will be covered without being too high or excessive

    11. Setting Energy Requirements Estimated Energy Requirement (EER) Set at a level predicted to maintain bodyweight for an individual of a particular age, gender, height, weight, and physical activity level consistent with good health EER recommendations are set to maintain body weight and to discourage unhealthy weight gain

    12. RDA percentages

    13. Food Contents

    15. Why Are Daily Values Used on Labels? DRI values vary from group to group, whereas on a label, one set of values must apply to everyone Daily values reflect the needs of an “average” person – someone eating 2,000 to 2,500 calories a day Soon the daily values will be updated to reflect current DRI intake recommendations

    16. Other Nutrient Standards Many nations and groups issue recommendations for nutrient and energy intakes appropriate for specific groups of people Experts around the world recommend daily physical activity to help people stay healthy and live long

    17. Recommendations for daily physical activity American College of Sports Medicine Engage in physical activity every day Exercise at a comfortable effort level Exercise for a duration of at least 30 minutes total per day

    18. Diet planning with the USDA food guide A few minutes invested in meal planning can pay off in better nutrition Include more Vegetables Fruits Whole grains Fat-free or low fat milk and milk products Include less Refined grains Total fats Added sugars

    19. Food Guide Pyramid

    20. Achieving adequacy, balance, and variety: the food groups and subgroups Design diet around the USDA food guide Vegetables Provide valuable fiber, mineral potassium Vitamin A – orange & deep yellow veggies Folate – dark green Carbs – starchy veggies Iron & protein - legumes

    22. Controlling Calories The Discretionary Calorie Allowance The difference between the calories needed to maintain weight and those to supply nutrients from nutrient-dense foods - Someone who needs 2,000 calories a day to maintain weight may need only 1700 calories or so of nutrient dense foods to supply the day’s required nutrients - Someone who needs 2,000 calories a day to maintain weight may need only 1700 calories or so of nutrient dense foods to supply the day’s required nutrients

    23. Controlling Calories A person with a DCA may: Consume extra servings of the same nutrient-dense foods Consume fats from two sources (within healthy limits): Foods higher in naturally occurring fats (i.e., regular hamburger instead of lean) Added fats, including solid fats (butter, hard margarine)

    24. Controlling Calories 3. Consume added sugars (jams, colas, honey) 4. Consume alcohol (within limits) 5. Omit discretionary calories from the diet (if you want to lose weight)

    25. Achieving Moderation: Nutrient Density Choose the most nutrient-dense foods from each food group Unprocessed or lightly processed foods are generally best

    26. How Much Food Do I Need Each Day? If you are physically, you can afford to eat more calories and the more active you are, the higher the discretionary calorie allowance you “earn”

    28. Portion Control To control calories, you must control portion size Trend in the US has been toward consuming larger food portions, esp. those rich in fat and sugar

    31. Portion Control One Cup = 8-ounce measuring cup Be sure to use measuring spoons for tbls. and tsp. One grain portion = one ounce E.g., if you consume a 5 oz. bagel, you have consumed 5 of your grain ounces, not 1

    32. Exchange Systems Can be useful to careful diet planners Those controlling calories Those controlling carbs (e.g., diabetics) Those controlling fat & saturated fat intakes (almost everyone!) E.g., bread and potatoes listed together because contain similar nutrients E.g., one serving of bread and one serving of a starchy veggie contain about the same amt. of carbs.

    33. Vegetarian Food Guide

    34. Healthy Eating Index Used to judge the quality of a diet There are 10 HEI scoring components First 5 judge whether getting recommended amts. from each food gp. Next 4 scores reflect moderation in intakes of fats, sat. fat, cholesterol, and sodium Final score earned for variety of foods - Variety score - because variety ensures intakes of many beneficial constituents while minimizing intakes of those that could pose problems - Variety score - because variety ensures intakes of many beneficial constituents while minimizing intakes of those that could pose problems

    35. Healthy Eating Index Great majority (> 70%) of Americans eat diets that “need improvement” Only 12% score “good” or “excellent” Remainder are just “fair”

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