08 30 2010 Tools for Diet Evaluation Dietary Guidelines for Americans Food Guide Pyramid DRI s What are the Dietary Guidelines General goals for nutrient intake and diet composition set by USDA and DHHS revised every 5 years Newest revision will be released later this year Avoidance of chronic disease Dietary Guidelines 2005 Finding Your Way to A Healthier You Make smart choices from every food group Find your balance between food and physical activity Get the most nutrition out of your calories Make Smart Choices From Every Food Group Emphasize fruits vegetables whole grains and fat free or low fat milk products Include lean meats poultry fish beans eggs and nuts Low in saturated fats trans fats cholesterol salt and added sugars Macronutrient Breakdown of Diet Total fat 20 35 of kcal o Less than 10 saturated fat o Less than 300 mg cholesterol Mix Up Your Choices Within Each Food Group CHO 45 65 of kcal Protein 10 35 of kcal Focus on fruit Vary your veggies Get your calcium rich foods Make half your grains whole Go lean with protein Find Your Balance Between Food and Physical Activity Be physically active for at least 30 minutes most days of the week Obesity rates are growing Get the Most Nutrition Out of Your Calories Determine your calorie needs at www healthierus gov dietaryguidelines Choose the most nutritionally rich foods from each food group Other Recommendations Use the Nutrition Facts Panel to make nutritious food choices o Check servings and calories o Make your calories count o Do not sugarcoat it o Know your fats o Reduce sodium increase potassium Play it safe with food o Clean hands food contact surfaces fruits and vegetables o Separate raw cooked and ready to eat foods while shopping preparing and cooking o Chill perishable foods promptly and thaw foods properly About alcohol Sodium o If you choose to drink alcohol do so in moderation o Less than 2300 mg approximately 1 tsp of sodium per day 2010 Dietary Guidelines New terminology soFAS solid fat and added sugar o Should be limited to 5 15 of calories Nutrient density Fresh produce Calorie control and physical activity Reduction of sodium intake Move towards a more plant based diet Low fat high fiber dairy and whole grains New nutrition and physical activity programs in schools Food industry will need to help American reach these goals The USDA Food System Guidance System Icon is the Food Guide Pyramid Most recent revision 2005 Focus of the Food Guide Pyramid Activity Moderation Personalization Proportionality Variety Gradual improvement Discretionary calories How Much Should I Eat Bread cereal rice and pasta o 3 8 ounce equivalents o 1 slice of bread o 1 ounce of ready to eat cereal o cup of cooked cereal rice or pasta Vegetables Fruit o 1 3 cups o 2 cup of raw leafy vegetables o 1 2 cups o 1 medium apple banana or orange o cup of chopped cooked or canned fruit o cup of fruit juice Milk yogurt and cheese o 2 3 cups o 1 cup of milk or yogurt o 1 1 ounces of natural cheese Meat poultry fish dry beans eggs and nuts o 2 6 ounces o 1 ounce of cooked lean meat poultry or fish o cup of cooked dry beans o 1 egg o ounce nuts or 1 tablespoon of peanut butter Serving versus Portion Serving a unit of measure Portion amount of food actually served or consumed Dietary Reference Intakes Dietary Reference Intakes DRI o An umbrella term for RDA EAR AI and UL o Recommended intakes of specific nutrients to prevent deficiency and chronic disease Recommended Dietary Allowances RDAs Levels of nutrient intake adequate to meet needs of nearly all healthy people in the United States Set for energy protein and many vitamins and minerals Different RDAs for different age and gender groups Also pregnant and lactating women To Set The RDA For a nutrient o Estimate the average need for a group o Add 30 50 to cover needs of nearly all in that group o May add more energy to account for absorption For energy Keep in Mind o Set at the average amount needed by a group 1 RDAs are recommendations not requirements 2 They are suggested average daily intakes 3 They are set high to allow for some variation over time also to cover most of the population 4 People who consistently consume less than 2 3 of the RDA for a nutrient may be at higher risk for a deficiency of that nutrient 5 Consuming nutrients greatly in excess of the RDA may be harmful Adequate Intake AI Same as RDA but lacking enough scientific evidence to set an RDA Estimated Average Requirement EAR the amount that meets the optimal nutrient needs of half the individuals in a specific group For health professionals to develop RDAs and plan diets for groups of players Tolerable Upper Intake Level UL total intake from food fortified food and supplements should not exceed this amount or adverse health effects may result not a recommended amount 08 30 2010 Nutrition Labeling and Education Act NLEA Every packaged food must state o The common name of the product o The name and address of the manufacturer packer or distributor o The net contents in terms of weight measure or count o The nutrient contents of the product Nutrition Facts panel o The ingredients in descending order of predominance by weight The following are found on all labels o Serving size o Servings per container o Calories calories from fat o Nutrient amounts and percentages of Daily Values for Total fat Cholesterol Sodium Total carbohydrate sugars dietary fiber Protein In addition the label must state the contents of these nutrients expressed as percentages of the Daily Values o Vitamin A o Vitamin C o Calcium o Iron But Based on a 2 000 kcal diet so may not pertain to everyone Some nutrients vary according to kcal intake Fat saturated fat carbohydrate No DV required for protein sugars trans fat 5 20 Rule Below 5 is considered low or poor source Above 20 is considered high or good source Different depending upon whether the nutrient is beneficial or detrimental to health Claims on Labels Nutrient content claims Health claims Structure functions claims Nutrient Content Claims Fat free Low fat Lean o 0 5 grams of fat per serving o Up to 3 grams of fat per serving o Less than 10 grams of fat 4 grams of saturated fat and 95 milligrams of cholesterol per serving Calorie Free o Less than or equal to 5 calories o Less than or equal to 40 calories o Less than or equal to 5mg sodium Low calorie Sodium free Low sodium A good source o Less than or equal to 140mg sodium o 10 19 of the daily value per serving An excellence source o 20 or more
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