NUTR 202 1nd Edition Lecture 4Continuation of Dietary Reference Intake (DRIs)Acceptable Macronutrient Distribution Ranges (AMDR)- proportion of total kcals that should come from carbohydrate, protein, fatThe recommended ranges of intakes for energy-yielding nutrients are: 45-65% of calories from carbs, 20-35% from fat, and 10-35% from protein.Dietary Guidelines for Americans (DGA)- set of nutrition recommendations that promote health and reduce: prevalence of overweight/obesity, risk of chronic disease; designed for healthy individuals over 2; updated every 5 yearsTwo new messages: maintain calorie balance over time to achieve and sustain healthy weight & focus on consuming nutrient-dense food and beverages. • Consume less: Sodium, Solid fats & added sugars (SoFAS), Saturated fats and trans fats, Refined grains, especially those that contain SoFAS• Consume more of: Fruit & colorful vegetables, Whole grains, Fat-free or low-fat milk and dairy products (the above will increase intake of potassium, fiber, calcium, vitamin D), Lean protein, seafood, beans/peas, nuts/seeds, Liquid oils• Other recommendations for building healthy eating patterns• Variety of food• More plant-based food• Replace solid fats with liquid fats• Only supplement as needed• Solid Fats and Added Sugars – don’t eat over 5-15% • Americans are eating over 30% These 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.Putting the DGA into MyPlate: designed to remind Americans to eat healthy, describes proportions, makes DGA easier to follow. Make half plate fruits and vegetables, make at least half your grains whole grains. Choose lower sodium, drink more water.To see if you meet the DGAs use supertracker: website belowhttps://www.supertracker.usda.gov/ default.aspxFor the rest of lecture we went over the iProfile project; make sure to pay close attention to instructions and keep up with tracking your food
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