Discuss the health benefits of the Mediterranean diet.
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fundamentals_of_nutrition-_b_1.pptBalanced Diet
Fundamentals NTR 300
Dr. Lorna C. Shepherd
Balanced Diet:
- Nutrient Density
- Portion Control
- Essential Nutrients
- Variety
- Adequacy
Nutrition Standards
- Dietary reference intake (DRI)
- Recommended dietary allowance (RDA)
- Estimated average requirement (EAR)
- Adequate intake (AI)
- Tolerable Upper Limit (UL)
Estimated Average Requirement (EAR)
- Amounts of nutrient estimated to meet the nutrient needs of 50% of the persons in a certain life stage .
- For example adolescents or pregnant women.
Recommended Dietary Allowance (RDA)
- Daily nutrient intake to meet the needs of nearly all individuals (97-98%)
- Goal is to prevent chronic diseases not just prevent deficiency
Adequate Intake (AI)
- Used when there is not sufficient scientific data to establish EAR
Tolerable Upper Level
- Maximum daily amount that is not likely to cause adverse health effects
Which Dietary Reference Intake is provided when there is not enough scientific information for an EAR?
RDA
AI
Tolerable Upper Limit
None of the above
Daily Reference Values
- Based on 2000 calorie
- Fat 30%
- Saturated fat 10%
- Carbohydrate 55%
- Protein 15%
- Fiber 11.5gm/1000 calories
- The other values are not based on calories
Food Labeling
- Food package must list product name, address of manufacturer, amount of product in the package, serving size, ingredients
- Ingredient list
Ingredient list
- Listed according to weight of ingredient
- The most abundant is listed first and so on to the least
Which ingredient must be listed first on the food label?
Lowest weight
Medium weight
Highest weight
Doesn’t need to be listed
Claims on Food Labels
Calories
- Calorie free
- <5 calorie/serving
- Low calorie
- 40 calories or less per serving
- Reduced calorie
- 25% less calories than the original
- Light/lite
- 50% less fat or 30% less calories
Sodium
- Sodium free
- <5mg
- Very low Na
- 35mg or less
- Low Na
- 140mg or less
- Lightly salted
- At least 50% less than is normally added
A food package with the claim of fat free should contain which of the following?
40 % less fat than original
No fat
Less than 5% fat
25% less fat than the original
Health Claims
- Describe a relationship between a disease and a nutrient
- Ca and osteoporosis
- Fat and some cancers
- Saturated fat, cholesterol and CVD
- Low fat/cholesterol plus high soy (>25mg/day) and CVD
- Omega 3 fats/fish oil and CVD
Health Claims
- Margarines with plant stanols and CVD
- Low Na, high K and HTN or stroke
- Sugarless gum and tooth decay
- Diet rich in fruits/vegetables and cancer
- Diet rich in fiber and CVD – must also state diet should be low in sat fat/cholesterol
- Diet rich in whole grains and low sat fat/cholesterol and CVD also CA
MyPyramid
- A personal approach to healthy eating and physical activity
Dairy
- Calcium
- Phosphorous
- Carbohydrate
- Protein
- Riboflavin
- Vitamin D
- Magnesium
- Zinc
Meat and Beans
- Protein
- Thiamin
- Riboflavin
- Niacin
- B6
- Folate
- B12
- Phosphorous
- Magnesium
- Iron
- Zinc
Fruits
- Carbohydrate
- Vitamin C
- Vitamin A
- Folate
- Magnesium
- Potassium
- Fiber
Vegetables
- Carbohydrates
- Vitamin A
- Vitamin C
- Folate
- Magnesium
- Potassium
- fiber
Grains
- Carbohydrate
- Thiamin
- Riboflavin
- Niacin
- Folate
- Magnesium
- Iron
- Zinc
- Fiber
Oils
- Essential fatty acids
- Vitamin E
Which food group listed provides essential fatty acids and vitamin E?
Grains
Vegetables
Dairy
Oils
Dietary Guidelines for Americans
- US Department of Health and Human Services
- US Department of Agriculture
- Summarize knowledge into a pattern of recommendations that can be adopted by the public
Adequate Nutrients within calorie need
- Consume a variety of nutrient dense food and beverages while limiting intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.
Weight Management
- Balance calories from food and beverages with calories expended
- To prevent gradual weight gain make small decreases in food and beverage calories and increase physical acitvity
Physical Activity
- Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being and a healthy body weight
- Achieve physical fitness by including cardiovascular conditioning, stretching for flexibility and resistance and improving muscle strength and endurance
Food groups to encourage
- Consume sufficient amount of fruits and vegetables while staying with in energy need
- Choose a variety of fruits and vegetables each day
- Consume 3 or more whole grain products (at least half grains form whole grain products)
- Consume 3 cups per day of fat free or low-fat milk or milk equivalent
Fats
- Consume < 10% of calories from saturated fats and < 300mg cholesterol, and keep trans fat as low as possible
- Keep total fat intake between 20-30% with most coming from poly and mono-unsaturated sources
- When selecting prepared meats, poultry, dry beans and milk or milk products choose lean, low-fat, fat-free
Carbohydrates
- Choose fiber rich fruits, vegetables and whole grains often.
- Prepare foods with little added sugar or caloric sweeteners
- Reduce dental caries by practicing good oral hygiene and consuming sugar and starch containing foods and beverages less frequently
Sodium and Potassium
- Choose less than 2300mg of sodium per day
- Choose and prepare foods with little salt; at the same time consume potassium rich food such as fruits and vegetables
Which tool is the most recent tool used to educate the public on nutrition recommendation?
My pyramid
Dietary guidelines for Americans
My Plate
Basic 5 Food Groups
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