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?

1. RDA

2. AI

3. Tolerable Upper Limit

4. 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?

1 2 3 4

25% 25%25%25%

1. Lowest weight

2. Medium weight

3. Highest weight

4. 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

<5mg Very low Na

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?

1 2 3 4

25% 25%25%25%

1. 40 % less fat than original

2. No fat

3. Less than 5% fat

4. 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?

1 2 3 4

25% 25%25%25%

1. Grains

2. Vegetables

3. Dairy

4. 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?

25%

25%25%

25%

1 2 3 4

1. My pyramid

2. Dietary guidelines for Americans

3. My Plate

4. Basic 5 Food Groups