Final Review and Assessment of Profile and Nutritional Health – FSM 159 Nutrition - 30 points After you have completed your IProfile analysis and your personal iProfile questions - you must now review

Chapter 2 Guidelines for a Healthy Diet Nutrition Recommendations Past and Present U.S. Recommendations • In 1894 , USDA recommended protein, fat, carbohydrate and “mineral matter” amounts . • Food Guides: developed by the United States Department of Agriculture (USDA); translate nutrient intake recommendations into recommended food choices o How to Select Foods (1917) heal thy diet based on five food groups: meat and milk, cereals, vegetables and fruits, fats and fatty foods, sugars and sugary foods • Food and Nutrition Board was established to advise the Army and federal agencies o Developed recommendations for specific amounts of nutrients: Recommended Dietary Allowances (RDAs): energy, protein, iron, calcium, vitamins A and D, thiamin, riboflavin, niacin, and vitamin C. o Based on the amounts that would prevent deficiencies • How information is presented by food guides keeps chan ging, but the central message is the same: Choose the right combinat ion of foods to promote health and reduce the risk of disease. • In addition, standardized food labels have been developed to help consumers choose foods that meet these recommendations. • All of these nutrition tools provide recommendations that promote health and ways to decrease risk s of chronic diseases. These tools are periodically revised or replaced over time. o Example: Dietary Guidelines revised every 5 years How We Use Nutrition Recommendations • Nutritional status: health is influenced by intake and utilization of nutrients • Evaluating food intake data in populations o National Health and Nutrition Examination Survey (NHANES): population survey o Healthy People 2020: set of health promotion and disease prevention objectives ▪ Goal: increase the quality and length of health y lives for the population ▪ Eliminate health disparities ▪ Revised every 10 years • Assessing nutritional status in individuals o Determine typical food intake o Compare intake to recommendations o Evaluate physical health o Consider medical history and lifestyle o Ass ess with laboratory tests Wha t A Scientist Sees: Trends in M ilk Consumption • Estimates of milk consumption from 1970 -20 10 • Public health implications Dietary Reference Intakes (DRIs) • Recommendations for amounts of energy, nutrients, and other food components that healthy people should consume in order to stay healthy, reduce the risk of chronic diseases, and prevent deficiencies. • Can be used to evaluate a person’s diet. • There is a set of recommendations for males and females at various stages of lif e. Recommendations for Nutrient I ntake • Estimated Average Requirements (EARs): nutrient intakes estimated to meet the needs of 50% of the healthy individuals in a given gender or life stage group . o Used to assess the adequacy of a population’s food supply and typical intake. o Not appropriate for evaluating an individual’s intake. • Recommended Dietary Allowances (RDAs): nutrient intakes that are sufficient to meet the needs of almost all healthy people in a specific gender and life -stag e group . o Can be used as goals for individual intake and to plan and evaluate individual diets. • Adequate Intakes (AIs): nutrient intakes used when no RDA exists. o Can be used as goals for individual intake and to plan and eva luate individual diets. o Meant to represent the amounts that most healthy people should consume on average, over several days or even weeks, not each day. o Set high enough to meet the needs of almost all healthy people. • Tolerable Upper Intake Levels (ULs) : maximum daily intake levels that are unlikely to pose risks of adverse health effects to almost all individuals in a given gender and life - stage group. o Difficult to exceed by consuming food. o Depending on nutrient, UL is set for total intake from all sources, from supplements alone, or from supplements and fortified foods o Not all nutrients have a UL because too little information is available to determine it. Recommendations for E nergy I ntake • Estimated Energy Requirements (EERs): average energy inta ke values predicted to maintain body weight in healthy individuals. o Calculations take into account a person’s age, gender, weight, height, and level of physical activity. • Acceptable Macronutrient Distribution Ranges (AMDRs): healthy ranges of intake for carbohydrate, fat, and protein, expressed as percentages of total energy intake. o 10 -35% of total calories from protein o 45 -65% of total calories from carbohydrate o 20-35% of total calories from fat o Intended to promote diets that minimize disease risk while allowing flexibility in food intake patterns. Tools for Diet Planning • The DRIs provide recommended amounts of nutrients but do not help you choose foods to meet your needs. • Recommendations on how to plan your diet include the Dietary Guideline for Americans and MyPlate . Recommendations of the Dietary Guidelines for Americans • Evidence -based nutritional guidelines to promote health and reduce the prevalence of overweight and obesity and risk of chronic disease. • Focus on balancing caloric intake wit h physical activity and consuming nutrient dense foods and beverages. • Designed for Americans 2 years and older. • Revised every 5 years; 2015 -2020 is the 8 th edition • Key Recommendations of the Dietary Guidelines for Americans, 2010 o Foods and nutrients to in crease: ▪ vegetables and fruits ▪ whole grains ▪ fat -free and low -fat milk and milk products ▪ variety of protein foods from both animal and plant sources ▪ amount and variety of seafood ▪ oils to replace solid fats o Foods and nutrients to decrease: ▪ sodium intake ▪ saturated fat ▪ dietary cholesterol ▪ trans fatty acids ▪ intake of calories from solid fat and added sugars ▪ consumption of refined grains ▪ alcohol o In tandem with the Dietary Guidelines , Americans of all ages – children, adolescents, adults, and older adults should meet the Physical Activity Guidelines for Americans to help promote health and reduce the risk of chronic disease. o Americans should aim to achieve and maintain a healthy body weight. What Should I Eat? To follow the Dietary Guidelines: • Balance calories with activity. • Meet food group recommendations. • Limit added sugars, saturated fat, and sodium. :ow healthy is the American Diet? • The current U.S diet needs improv ement. The graph shown here illustrates how the typical American diet compares with recommendations for various food groups and dietary components. DEBATE: How involved should the government be in your food choices? Healthy Eating Patterns • A dietary pattern is the combination of food and beverage intake over time. • Different dietary patterns can promote health : o USDA Food Patterns o Mediterranean -Style Eating Pattern o Vegetarian Patterns o DAS: Eating Plan M yP late : Putting the Guidelines into Practi ce • Based on Dietary Guidelines • USDA’s most recent food guide • Illustrates proportions of the five food groups o Fruits o Vegetables o Grains o Protein o Dairy • The MyPlate icon is a visual educational tool to show people how much food they should put on their plate. o ½ of the plate = fruit & vegetables o ¼ of the plate = meat o ¼ of the plate = grains o Dairy accompanies the meal • Emphasizes a healthy diet based on o Proportion - how much of your plate should be filled with food from each of the five food groups o Variety - includes 5 vegetable subgroups, varied protein sources, grains, fruits, and dairy o Nutrition - choose nutrient -dense food and beverages within each food group to help balance calories • MyPlate Daily Checklist o Tells how much to eat from each food group o Ounces: grains and protein ▪ 1 cup cold cereal; ½ cup cooked cereal/grains; slice of bread; 1 ounce cooked meat/fish poultry, 1 tablespoon peanut butter; 1 egg; ¼ cup of cooked dry beans, nuts, or seeds o Cups: fruits, vegetables, and dairy o Teaspoons: oils (liquid at room temperature) o Be active: age 6 -17 years 60 minutes per day; adults 2 ½ hours per week • Foods to Limit o Minimize saturated fats, sodium, and added sugar s o Empty calories from fats and added sugars such as butter, table sugar, so ft drinks, and candy add Calories but few nutrients o Limit saturated fats by choosing low fat meats and dairy products, and liquid oils (corn, olive) o Reduce sodium and added sugars by choosing fresh foods and less processed foods What should I eat? • Balance calories to maintain weight • Increase foods that promote health • Limit nutrients that increase health risks • Personalized approach: us e the interactive Web site: www.chooseMyPlate.gov o Enter age, gender, physical activity, height, weight o Select if you would like to maintain weight or reach a goal weight (to gain or lose weight) o Recommendations will be based on this information o Track progress online with Supertracker, once you have created a profile Healthy Eating Plate • A variation of MyPlate • Emphasis: healthy diet based on whole grains, fruits, vegetables, healthy protein sources, and oils. Limits: red meat, refined grains, and dairy. Avoid sugary soft drinks, trans fat, processed meat • Think Critically o :ow does the :ealthy Eating Plate differ from MyPlate? o Which of these tools do you think would better help Americans improve their diets? Why? Choice ( Exchange ) Lists • Food -group recommendations developed in the 1950s to plan diets for people with diabetes . • Expanded to planning diets fo r anyone who has to monitor calorie intake. • Foods are grouped based on the amount of energy, carbohydrate, protein, and fat they provide per serving. • Any foods on a list can be exchanged with any other food on the list without altering percentages of carb ohydrate, protein or fat in the diet. • Comparison of food groupings to MyPlate , example: o Choice List : potato listed as a starch because it same amount of carb ohydrate , pro tein , energy , and fat as bread and grains o MyP late : potato is in vegetable group because it is a starchy vegetable that is a good source vit amin s, min eral s, and fiber. Food and Supplement Labels Standardized Food Labels • Designed to help consumers make healthy food choices by providing information about the nutrient composition of food. • Required on all packaged foods except those produced by small businesses or those in packages too small to accommodate the information. • Must provide basic product information: name, weight or volume of the contents, the name a nd place of business of the manufacturer, packager or distributor. • Nutrition Facts panel: presents information about the amounts of specific nutrients in a standard serving. o Daily Value: a reference value for the intake of nutrients used on food labels to help consumers see how a given food fits into their overall diet. ▪ The amount of a nutrient as a percentage of the Daily Value recommended for a 2000 -Calorie diet. • =nstructor - To make this interactive, hand out labels or copies of labels or have students bring labels from home. :ave them answer questions about each of the items on the list above in class or on assignments and tests (e.g., what is the serving size, how many serving s per container , etc.) To practice math skills, have them calculat e nutrients if they ate two servings or the whole box. :aving students bring labels is a great way to create a collection. Pair labels for similar foods (e.g., white bread and whole -wheat bread or two different brands of whole -wheat bread) allow students to practice making comparisons and food choices. • Serving Sizes: The FDA determines the serving size for all foods o Labels must use the FDA serving sizes (beverages = 8 fl oz; ice cream= ½ cup) o It is important to compare the serving size on the label to the amount you actually consume o Serving sizes are not the same as the ones used in the USDA food guide • Ingredient List: contents of the product in order of their prominence by weight. o Required for foods with more than one ingredient o Helpful for people wit h food allergies or avoiding certain ingredients o Must be listed: food additives, food colors and flavorings. o Instructor - To make this more active, hand out labels or copies of labels or have students bring labels from home. Have them answer questions abo ut the most abundant and least abundant nutrient in class or on assignments and tests. Ingredient lists can also be used to have them identify classes of nutrients here or in the upcoming chapters (for example, sources of added sugars). • Nutrient content claims: statements that highlight specific characteristics (e.g. “fat free” or “low sodium”) o Standard definitions established by the Food and Drug Administration. o Health claims : refer to a relationship between a nutrient, food, food component, or dietary supplement and reduced risk of a disease or health -related condition. ▪ Must be a naturally good source of one of six nutrients (vitamin A, vitamin C, protein, calcium, iron or fiber). ▪ Must not contain more than 20% of the Daily Value for fat, satura ted fat, cholesterol , or sodium. ▪ Qualified health claim: a health claim where there is emerging but not well established evidence. Cannot mislead consumers. ▪ Instructor - To make this more active, hand out labels or copies of labels or have students bring labels from home. :ave them answer questions about the qualified health claims and/or mark them on the labels in class or on assignments and tests. ▪ Health vs. Qualified Health Claims: Oatmeal contains enough soluble fiber to include a health claim about t he relationship between soluble fiber and the risk of heart disease. Thinking I t Through: A Ca se Study Using Food Labels to Guide Food Choices Dietary Supplement Label • Similar to the Nutrition Facts label. • Governed by laws for food, not drugs. • Must provide directions for use and must provide information about ingredients that are not nutrients. • Must include the words dietary supplement on the label. • Must include a disclaimer that the FDA has not evaluated the product. And that the product is not inte nded to diagnose, treat, cure or prevent any disease. • May carry structure/function claims Structure/Function Claims o Do not require approval but must notify FDA when used on dietary supplement labels o Must include a disclaimer ▪ The FDA has not evaluated the claim ▪ The product is not intended to diagnose, treat, cure, or prevent any disease o May appear on food labels but are not required to notify the FDA or include disclaimers o Manufacturer is responsible for ensuring accuracy and truthful ness of claims Health vs. Structure/Function Claims • Instructor - To make this more interactive, hand out labels or copies of labels or have students bring labels from home. Have them answer questions about the claims in class or on assignments and tests.