Chapter 3: Planning Nutritious Diets

Daily Values (DVs)

-A set of nutrient intake standards developed for labeling purposes (Appendix B) -established for total fat, total carbohydrate, fiber, several vitamins and minerals -A more simplified and practical set of nutrient standards than RDA -The adult DV for a nutrient is based RDA, AI, or expert recommendations for a 2000 kcal/day diet. -The goal is to obtain at least 100% of the DV for nutrients each day, except you may need to limit foods high in total fat, saturated fat, and sodium.

Hispanic Influences

-Spanish or Mexican ancestry -Traditional Mexican diet: corn, beans, chili pepper, avocado, papaya, and pineapple

Asian Influences

-China, Japan, Vietnam, Thailand and Korea -Traditional diet: large amounts of vegetables, rice, and noodles with small amounts of meat, fish, or shellfish

fortification

addition of any nutrient to food

Food Guide Pyramid

inspired the development of other food pyramids for people who don't follow the Western diet

AMDR (Acceptable Macronutrient Distribution Ranges)

macronutrient intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases -Carbs: 45-65% of total energy intake, 900-1300 calories -Fat: 20-35% of total energy intake, 400-700 calories -Protein: 10-35% of total energy intake, 200-700 calories

Tolerable Upper Intake Level (UL-upper level)

standard representing the highest average amount of a nutrient that is unlikely to be harmful when consumed daily

Recommended Dietary Allowance (RDA)

standards for recommended daily intakes of several nutrients that meet the nutrient needs of nearly all (~98%) of healthy people -nutrient recommendation backed by extensive research

Recommendations for women who are capable of becoming pregnant, are pregnant, or are breastfeeding

-Consume 8 to 12 ounces of seafood per week from a variety of seafood types. -Do not eat tilefish, shark, swordfish, and king mackerel (possible sources of methylmercury). -Consume iron-rich foods or take an iron supplement, recommended by a physician or other qualified health care provider. Iron is a "nutrient of public health concern" for pregnant females. -Do not consume alcohol. -To reduce the risk of birth defects, women who are capable of becoming pregnant should obtain 400 mcg of folic acid each day.

Italian or Other Mediterranean Influences

-Traditional diet: pasta and other grains, olive oil, fish, nuts

NW European Influences

-UK, Scandinavia, Germany -Traditional diet: large portions of beef or pork with potatoes -"potato diet"

Exchange System

-Useful for people with diabetes or trying to lose weight -Meal planning technique that categorizes food into 3 food groups: carbohydrates, meat & meat substitutes, fats -originally made to help those with diabetes

Native American Influences

-Wild game and vegetable crops (corn, tomatoes, and squash)

Major Sources of Empty Calories:

-energy from alcoholic beverages and foods that contain high amounts of added sugars and/or solid fats -Include: cakes, cookies, pastries, and doughnuts, sugar-sweetened drinks, cheese, pizza, ice cream

Vegetables

-include fresh, cooked, canned, frozen and dried/dehydrated vegetables, and 100% vegetable juice -good sources of micronutrients, fiber, and phytochemical

Fruits

-included are fresh, dried, frozen, sauced, and canned fruit, and 100% juice -good sources of phytochemical, potassium, and vitamin C -whole or cut-up fruits provide more fiber than juices

Protein-Rich food

-includes beef, pork, lamb, fish, shellfish, liver, and poultry -dry beans and peas, eggs, nuts, and seeds are included with this group because these protein-rich foods can substitute for meats -protein-rich foods are excellent sources of iron, zinc, and B vitamins

Ten Tips from My Plate to building a better plate:

-make half of your grains whole grains -add more veggies to your day -focus on fruits -enjoy your food but eat less -vary your protein routine

Other Foods

-may include an oils group and an empty-calorie group -Oils are often good sources of fat-soluble vitamins (Solid fats- beef fat, butter fat, stick margins, shortening- are sources of "unhealthy" saturated fat) -Empty-calorie foods generally contain a lot of added sugar, alcohol, and/or solid fat

Dairy Food

-milk, and products made from milk, that retain calcium after processing are included -dairy products are excellent sources of calcium, protein, phosphorus, and riboflavin -cream cheese, cream, and butter are NOT included because they contain little or no calcium and are high in fat -choose dairy products that have most of the fat removed, such as fat-free or low-fat milk

Nutrient Standards used to...

-plan nutritious diets for groups of people -evaluate nutritional adequacy for population's diet -develop certain food products -provide standards for nutritional labeling purposes (Daily Values)

Organic foods

-produced without use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or spoilage-killing radiation. -contains the element carbon bonded to hydrogen -USDA approved organic labeling = "organic", 100% organic", "made with organic ingredients"

Grains

-products made from wheat, rice, and oats -primart micronutrients are carbohydrate and protein -Enriched grains have iron and certain B vitamins added -Whole grains provide more fiber and micronutrients than refined grains

nutrient requirement

-smallest amount of a nutrient that maintains a defined level of nutritional health -factors that influence a person's requirements: age, sex, general health status, physical activity level, and use of medication and drugs

5 Major Food Groups:

Grains, dairy products, fruits, vegetables, protein-rich foods

Dietary Supplement Labels

Ingredient(s), Serving size, Amount(s) per serving, Suggested use, Manufacturer's name and address, %DV (if established)

Food Guides

Issued by USDA for over 100 years... -1943: First food guide based on RDAs -Mid 1950's: "Basic Four" food groups -1992: Food Guide Pyramid -2005: MyPyramid -2011: MyPlate

Healthy Living Pattern Limits:

Saturated fats (consume less than 10% of daily calories), trans fats, added sugars (less than 10% of daily calories), and sodium (less than 2300 mg of sodium per day)

FDA

U.S. federal agency that has legal oversight over food and drug products

Food and Nutrition Board (FNB)

a group of nutrition scientists who develop DRIs

enrichment

addition of specific amounts of iron and certain B vitamins to cereal grain products -replaces some of the nutrients lost during processing

Estimated Energy Requirement (EER)

average daily energy intake that meets needs of a healthy person who is maintaining his/her weight -based on physical activity level, height, weight, age, gender, and life stage

Estimated Average Requirement (EAR)

daily amount of a nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group

structure/function claims

describes the role a nutrient or dietary supplement plays in maintaining a structure, such as bone or promoting a normal function, such as digestion -not required

Adequate Intake (AI)

dietary recommendations that assume a population's average daily nutrient intakes are adequate because no deficiency diseases are present -estimated from average daily nutrient intake from population studies

Dietary Reference Intakes (DRIs)

encompass a variety of daily energy and nutrient intake standards that nutrition experts in the U.S. use when making dietary recommendations (for groups of people) -recommended dietary allowance (RDA), adequate intake (AI), tolerable upper intake level (UL), Estimated Average requirement (EAR), etc.)

solid fats

fats that are fairly hard at room temperature -ex.= beef fat, butter, stick margarine, and shortening

Supplement Facts Label

must include... -description of particular ingredients -manufacturer's address -suggested dosage -%DV of each nutrient

Health- and Nutrition-Related Claims

-FDA allows certain health claims on food labels -Claims describe relationship between a food, ingredient, or supplement and the reduced risk of nutrient-related conditions Indicate that the product has health benefits when part of a healthy diet. -Health claim should... -Be complete, easy to understand, and honest. -Refer to a product that contains 10% or more of the DV before fortification. -Be a product intended for people over age 2. -Use may or might to describe the relationship between product and disease. -Not quantify degree of risk reduction. -Indicate that many factors influence disease.

Structure/Function Claims:

-FDA allows structure/function claims such as "calcium builds bones" or "fiber maintains bowel regularity." -Manufacturers cannot claim a nutrient, food, or supplement prevents or treats a serious health condition.

Dietary Guidelines

-Federal law requires the US Department of Health and Human Services (USDHHS) and the US Department of Agriculture (USDA) publish dietary guidelines - a set of general nutrition-related lifestyle recommendations designed to promote adequate nutritional status and good health, and to reduce chronic health conditions (people over 2 years old) -Guidelines updated every 5 years

MyPlate

-Includes a variety of food, nutrition, and physical activity resources based on the recommendations of the Dietary Guidelines -Focuses on 5 food groups- fruits, vegetables, protein foods, grains, and dairy (no "fats and oils" group is included, even though fat is essential for good health

Other Descriptive Labeling Terms

-Light or lite: has 1/3 fewer calories; contains at least 1/2 the fat of the reference food (light can also refer to texture or color) -"Natural": food contains no food colorings, synthetic flavors, other unnatural substances -"Reduced": product contains 25% less of the nutrients or calories found in the reference product

Food Labels

-Provides information about energy and nutrient contents of packaged foods -Indicates amount of a serving size and number of servings in package -Required to have total fat, saturated fat, trans fat, cholesterol, sodium total carbohydrate, fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron -Not required on fresh fruit and vegetables, fish and shellfish, meats, and poultry -Early in 2014, the FDA proposed an updated version of the Nutrition Facts panel. -There are significant changes proposed

Patient Protection and Affordable Care Act of 2010:

-Retail food establishments with 20 or more locations must list calorie information for standard menu items on restaurant menus and menu boards. -Companies that maintain 20 or more food vending machines must disclose calorie contents of certain items.

African Heritage

-Sweet potato pie, fried chicken, black-eyed peas, and greens cooked with smoked pork