09 05 2012 Nutrient Standards and Guidelines Dietary Reference Intakes Dietary Reference Intakes DRI An umbrella term for RDA Recommended Dietary Allowances EAR Estimated Average Requirement AI Adequate Intake UL Upper Limit 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 U S Set for energy protein and many vitamins and minerals Different RDAs for different age and gender groups Also pregnant and lactating women Adequate Intake AI Same as RDA but lacking enough scientific evidence to set an RDA Example Calcium 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 RDA s and plan diets for groups of individuals 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 To set the RDA For a nutrient Estimate the average need for a group Add 30 50 to cover needs of nearly all in that group May add more to account for absorption For energy Set at the average amount needed by a group Keep in Mind RDAs are recommendations not requirements They are suggested average daily intakes They are set high to allow for some variation over time Also to cover most of the population 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 Consuming nutrients greatly in excess of the RDA may be harmful Focus of the Dietary Guidelines Purpose Provide science based advice for ages 2 and above Includes those at increased risk of chronic disease Target Audience Nutrition policy for policymakers nutrition educators health professionals By Whom Joint product of USDA HHS How Often Updated every 5 years Dietary Guidelines 2010 Highlights Policy Document Contents Includes 23 key recommendations for the general population and 6 for subpopulation groups Organized to present information in an integrated way Two Overarching Concepts weight Maintain calorie balance over time to achieve and sustain a healthy Focus on consuming nutrient dense foods and beverages Concept Maintain calorie balance over time to achieve and sustain a healthy weight Control total calorie intake Monitor food and beverage intake physical activity and body weight Reduce portion sizes When eating out make better choices Limit screen time Increase physical activity and avoid inactivity Dietary Guidelines 2010 Highlights Concept Focus on consuming nutrient dense foods and beverages Increase intake of o Vegetables and fruits o Whole grains o Fat free and low fat dairy products o Seafood Flexibility in eating patterns choose foods for nutrients but stay within calorie needs Reduce intake of foods and beverages high in solid fats added sugars and sodium Replace with nutrient dense foods and beverages Solid fats are major sources of saturated fats trans fats and cholesterol Reduce Sodium Saturated fat Added sugars Increase Seafood Need to consider the food environment as a contributor to obesity and food choices for better or for worse MY PLATE Balancing Calories Enjoy your food but eat less Avoid oversized portions Foods to Increase Make half your plate fruits and vegetables Make at least half your grains whole grains Switch to fat free or low fat 1 milk Foods to Reduce Compare sodium in foods like soup bread and frozen meals And choose the foods with lower numbers Drink water instead of sugary drinks Macronutrient Breakdown of Diet Total fat 20 35 of kcal Less than 10 saturated fat Less than 300 mg cholesterol CHO 45 65 of kcal Protein 10 35 of kcal serving a unit of measure portion amount of food actually served of consumed Fruit 1 2 cups 1 medium apple banana or orange 1 2 cup of chopped cooked or canned fruit 3 4 cup of fruit juice Milk yogurt and cheese 2 3 cups 1 cup of milk or yogurt 1 1 2 ounces of natural cheese Meat poultry fish dry beans eggs and nuts 2 6 ounces 1 ounce of cooked lean meat poultry or fish 1 4 cup of cooked dry beans 1 egg ounce nuts or 1 tablespoons of peanut butter Body organization 09 05 2012 Cells Tissues Organs Systems Organism The Cell the basic unit of life Nucleus o Control center o Contains DNA Mitochondrion o Power plant o Supply ATP Golgi Complex o Packaging center Ribosome o Protein synthesis o Free or on ER Endoplasmic Reticulum o Membranous channels Smooth cholesterol synthesis and fat metabolism Rough protein production Plasma Membrane o Regulates what enters leaves cell Lysosome o Housekeeper Membrane receptors detects signals Cytoplasm o Proteins on outer surface or cell or nuclear membrane that o Fluid and organelles between nucleus and outer membrane Tissue group of cells performing a specialized function Epithelial Connective Muscular Nervous Organ group of tissues performing a specialized function e g Brain Heart Liver Integumentary System Skin hair nails sweat glands Provides covering for the body and maintains body temperature Also excretes salts and urea in perspiration Skeletal System Bones joints ligaments and cartlidge Provides support and protection Nutrients play major role in development and maintenance Muscular System Skeletal muscles Enables the body to move High energy and nutrient requirements depending on activity Nervous system Brain spinal cord nerves and sensory receptors Concerned with sensation interpretation and integration Food components can also effect development and function Endocrine System Glands including pituitary thyroid adrenal pancreas etc Secretes hormones that help control body activities such as growth and reproduction Numerous food components affect function Cardiovascular System Heart blood vessels blood Transports nutrient and oxygen around the body Diet can benefit or impair functions depending on the composition Lymphatic Systems of diet tonsils Lymph vessels lymph nodes and organs including spleen and Returns fluids to flood Concerned with defense against pathogens and foreign substances Involved in lipid absorption Respiratory System Lungs and respiratory passages pharynx larynx trachea bronchi Takes in oxygen and excretes carbon dioxide and other wastes Nutrients affect ability to carry oxygen and protection mechanisms Mouth esophagus Stomach and intestines Takes in breaks down and absorbs food then excretes
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