Tools for Diet EvaluationDietary Guidelines for AmericansFood Guide PyramidDRI’sWhat are the Dietary Guidelines?General goals for nutrient intake and diet composition set by USDA and DHHS, revised every 5 yearsNewest revision will be released later this yearAvoidance of chronic diseaseDietary Guidelines, 2005: Finding Your Way to A Healthier YouMake smart choices from every food groupFind your balance between food and physical activityGet the most nutrition out of your caloriesMake Smart Choices From Every Food GroupEmphasize fruits, vegetables, whole grains and fat free or low fat milk productsInclude lean meats, poultry, fish, beans, eggs, and nutsLow in saturated fats, trans fats, cholesterol, salt and added sugarsMacronutrient Breakdown of DietTotal fat 20-35% of kcalLess than 10% saturated fatLess than 300 mg cholesterolCHO 45-65% of kcalProtein 10-35% of kcalMix Up Your Choices Within Each Food GroupFocus on fruitVary your veggiesGet your calcium-rich foodsMake half your grains wholeGo lean with proteinFind Your Balance Between Food and Physical ActivityBe physically active for at least 30 minutes most days of the weekObesity rates are growingGet the Most Nutrition Out of Your CaloriesDetermine your calorie needs at www.healthierus.gov/dietaryguidelinesChoose the most nutritionally rich foods from each food groupOther RecommendationsUse the Nutrition Facts Panel to make nutritious food choicesCheck servings and caloriesMake your calories countDo not sugarcoat itKnow your fatsReduce sodium, increase potassiumPlay it safe with foodClean hands, food contact surfaces, fruits and vegetablesSeparate raw, cooked, and ready to eat foods while shopping, preparing, and cookingChill perishable foods promptly and thaw foods properlyAbout alcoholIf you choose to drink alcohol, do so in moderationSodiumLess than 2300 mg (approximately 1 tsp) of sodium per day2010 Dietary GuidelinesNew terminology—soFAS (solid fat and added sugar)Should be limited to 5-15% of caloriesNutrient densityFresh produceCalorie control and physical activityReduction of sodium intakeMove towards a more plant based dietLow fat, high fiber, dairy, and whole grainsNew nutrition and physical activity programs in schoolsFood industry will need to help American reach these goalsThe USDA Food System Guidance SystemIcon is the Food Guide PyramidMost recent revision 2005Focus of the Food Guide PyramidActivityModerationPersonalizationProportionalityVarietyGradual improvementDiscretionary caloriesHow Much Should I Eat?Bread, cereal, rice, and pasta3-8 ounce equivalents1 slice of bread1 ounce of ready-to-eat cereal½ cup of cooked cereal, rice, or pastaVegetables1-3 cups2 cup of raw leafy vegetablesFruit1-2 cups1 medium apple, banana, or orange½ cup of chopped, cooked, or canned fruit¾ cup of fruit juiceMilk, yogurt, and cheese2-3 cups1 cup of milk or yogurt1- 1 ½ ounces of natural cheeseMeat, poultry, fish, dry beans, eggs, and nuts2-6 ½ ounces1 ounce of cooked lean meat, poultry, or fish¼ cup of cooked dry beans1 egg½ ounce nuts or 1 tablespoon of peanut butterServing versus PortionServing- a unit of measurePortion- amount of food actually served or consumedDietary Reference IntakesDietary Reference Intakes (DRI)An umbrella term for RDA, EAR, AI, and ULRecommended intakes of specific nutrients to prevent deficiency and chronic diseaseRecommended Dietary Allowances (RDAs)Levels of nutrient intake adequate to meet needs of nearly all healthy people in the United StatesSet for energy, protein, and many vitamins and mineralsDifferent RDAs for different age and gender groupsAlso pregnant and lactating womenTo Set The RDAFor a nutrient:Estimate the average need for a groupAdd 30-50% to cover needs of nearly all in that groupMay add more energy to account for absorptionFor energy:Set at the average amount needed by a groupKeep in Mind1. RDAs are recommendations, not requirements2. They are suggested average daily intakes3. They are set high to allow for some variation over time; also, to cover most of the population4. People who consistently consume less than 2/3 of the RDA for a nutrient may be at higher risk for a deficiency of that nutrient5. Consuming nutrients greatly in excess of the RDA may be harmfulAdequate Intake (AI)Same as RDA, but lacking enough scientific evidence to set an RDAEstimated 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 amountNutrition Labeling and Education Act (NLEA)Every packaged food must state:The common name of the productThe name and address of the manufacturer, packer, or distributorThe net contents in terms of weight, measure, or countThe nutrient contents of the product (Nutrition Facts panel)The ingredients, in descending order of predominance by weightThe following are found on all labels:Serving sizeServings per containerCalories/calories from fatNutrient amounts and percentages of Daily Values for:Total fatCholesterolSodiumTotal carbohydrate/sugars/dietary fiberProteinIn addition, the label must state the contents of these nutrients expressed as percentages of the Daily Values:Vitamin AVitamin CCalciumIronBut….Based on a 2,000 kcal diet, so may not pertain to everyoneSome nutrients vary according to kcal intake: Fat, saturated fat, carbohydrateNo %DV required for protein, sugars, trans fat5/20 RuleBelow 5% is considered low, or poor sourceAbove 20% is considered high, or good sourceDifferent depending upon whether the nutrient is beneficial or detrimental to healthClaims on LabelsNutrient content claimsHealth claimsStructure functions claimsNutrient Content ClaimsFat free<0.5 grams of fat per servingLow fatUp to 3 grams of fat per servingLeanLess than 10 grams of fat, 4 grams of saturated fat and 95 milligrams of cholesterol per servingCalorie FreeLess than or equal to 5 caloriesLow calorieLess than or equal to 40 caloriesSodium freeLess than or equal to 5mg sodiumLow sodiumLess than or equal to 140mg sodiumA good source10-19% of the daily value per servingAn excellence source20% or more of the daily value per servingMay also describe amount of nutrient presentHealth ClaimsDescribe a relationship between a food, a food component, or dietary supplement
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