NUTR 1030 1st Edition Lecture 2Outline of Last Lecture I. Overview of NutritionOutline of Current Lecture I. Planning a Healthy DietII. Understanding Dietary Guidelines for AmericansIII. Understanding the concepts of nutrient density and energy densityIV. Understanding claims that appear on food and supplement packagesV. Understanding quick “rules” for portion sizesCurrent Lecture Under-nutrition:- Reduced biochemical functions- Clinical signs and symptoms- MalnutritionOver-nutrition:- Obesity- Nutrients- Supplements*One can be both obese and under-nourishedIn the “Western diet,” key nutrients to improve upon include:- Energy- Total fat- Saturated fat- Cholesterol- Alcohol- Iron & Calcium- SodiumThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.- Added sugarsDaily Reference Intake (DRI) - Nutrient recommendations to prevent chronic diseases- A DRI is set for all essential vitamins and minerals, with specifics for macronutrients, electrolytes, water and other components. Included under DRIs are:- Estimated Average Requirements (EARs)I. Nutrient intake estimated to meet the needs of 50% of individuals in a certainage and gender groupII. Uses a measurable markerIII. Used to evaluate the adequacy of diets of a group- Recommended Dietary Allowances (RDAs)I. “Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender”II. Based on EAR (RDA= EAR x 1.2)III. RDA for only 19 of the important nutrientsIV. Amount to prevent deficiency and chronic diseasesV. RDA for healthy males and females of various age groupsVI. RDA for pregnant/lactating womenVII. RDAs, by definition, are generous allowances- Adequate Intakes (AIs)I. AI set ideally higher than the RDAII. Based on observed or experimentally determined estimatesIII. Set for some vitamins, choline, some minerals, essential fatty acids, fiber- Tolerable Upper Intake Levels (ULs)I. Maximum level of daily intake without causing adverse health effects in 97-98% of the populationII. Chronic daily useIII. Not a goal, but a ceiling (a MAX)- Estimated Energy Requirements (EERs)I. An estimate of the amount of energy intake(calories) that will balance energyneeds of an average person within their specific considerations(age, gender, activity levels)II. Conservative- Complementary to DRIs- Adequate Macronutrient Distribution Ranges (AMDRs)Energy Density: Comparison of a food's caloric content per gram weight of the foodHigh energy dense foods- graham crackers, potato chips, peanuts, baconLow energy dense foods- lettuce, strawberries, grapefruit, carrots, skim milk, veg. soupNutrient Density: Comparison of the amount of nutrients inside a food item per gram weight ofthe food. EX: an 8 oz. cup of milk is considerably more nutrient-dense than an 8 oz. glass of Coca-Cola.Food Labeling:- Nutrition Labeling and Education Act- Mandatory nutrition labeling- Standardized serving sizes- Nutrition facts label uses Daily Values (DV): set at the highest RDA valueNutrient Label Claims:- Low-fat: 3 grams or less of total fat for a given reference amount- Low-calorie: No more than 40 calories for a given reference amount (except sugar substitutes)- Low-cholesterol: 20 milligrams or less cholesterol and 2 grams or less of saturated fat fora given reference amount- Low-saturated fat: 1 gram or less of saturated fat for a given reference amount and not more than 15% of calories from saturated fat- Fat-free: Less than .5 grams of total fat for a given reference amount- Calorie-free: Less than 5 calories for a given reference amount- Cholesterol-free: Less than 2 milligrams of cholesterol for a given reference amount and 2 grams or less of saturated fat for a given reference amount- Saturated fat-free: less than .5 grams saturated fat for a given reference amount, and no more than .5 grams of trans fatty acidsHealth Claims Allowed on Food Labels:Describe a relationship between a disease and a nutrient, food or food constituent.- Have significant scientific agreement. Must use “may” or “might.”Examples that have been approved:- Diets with enough calcium may reduce the risk of osteoporosis- Diets low in fat may reduce risk of some cancersOthers related to: cardiovascular disease, hypertension, neural tube defects, tooth decay & strokeDifferent than structure/function claims-- “Calcium builds strong bones.” Not approved by FDA but must be accurate.Dietary Guidelines for Americans:What are the DGAs?- Dietary recommendations for health promotion and chronic disease prevention- Based on Dietary Guidelines Advisory Committee report, public comments- For policymakers, health professionalsOverarching Concepts:1. Maintain calorie balance to achieve and sustain a healthy weight2. Focus on consuming nutrient-dense foods and beveragesDGA 2010:MyPlate= Translating the DGA messages for consumers 1. Build a healthy plate2. Cut back on foods high in solid fats, added sugars and salt3. Eat the right amount of calories for you4. Be physically active your wayRules for portion size:- Fist=1 cup- Thumb= 1 oz of cheese- Thumb tip to first joint= 1 tsp- Palm of hand= 3 oz- Handful= 1-2 oz of snack