NUTR 205 1nd Edition Lecture 6 Outline of Last Lecture I Estimated average requirement EAR II Recommended daily allowances RDAs III Adequate intake IV Tolerable upper intake level UL V Acceptable Macronutrient refers only to macronutrients Distribution Ranges AMDR VI Estimated energy Requirements EER Outline of Current Lecture VII Dietary guidelines for Americans DGA 2010 set of nutrition recommendations that promote health and reduce VIII 2 new overreaching messages IX Consume less of X Consume more of XI Other recommendations for building healthy eating patterns Current Lecture What are the dietary guidelines for Americans 2010 o Dietary guidelines for Americans DGA 2010 set of nutrition recommendations that promote health and reduce The prevalence of underweight obesity The risk of chronic disease Designed for healthy individuals over 2 years of age Updated every five years o 2 new overreaching messages Maintain calorie balance over time to achieve and sustain a healthy weight Focus on consuming nutrient dense foods and beverages Less energy dense foods o Consume less of Sodium Solid fats and added sugars SoFAs Saturated and trans fats Refined grains especially those that contain SoFAs o Consume more of 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 Fruit and colorful vegetables Whole grains Fat free and 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 o Other recommendations for building healthy eating patterns Variety of food More plant based food Replace solid fats with liquid fats Only supplement as needed