Personal Diet Analysis

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Personal Diet Analysis

• Foods, Facts Fallacies
• YSCN 0006
• http//web.hku.hk/lramsden/fff.html

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Diet Analysis

• What is in our diet?
• What do we need from our diet?
• How do we know what we are eating?

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Why Do We Eat?

• Energy supply of carbon
• Nitrogen, to build proteins
• Essential nutrients

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Food Components

• Carbohydrates
• Proteins
• Lipids
• Vitamins
• Minerals

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Food Selection

• Availability
• Geographical factors
• Economic factors
• Instincts
• Taste
• Learned Behaviour
• Cultural traditions

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Consumption in UK as Income Rises

• Increase
• Cheese
• Salmon
• Shell fish
• Beef
• Pork
• Chicken
• Salads
• Frozen vegetables
• Fresh fruit
• Chocolate biscuits
• Ice cream
• Coffee

• Decrease
• Tinned meat
• Sausages
• Herrings
• Margarine
• Lard
• Milk puddings
• Potatoes
• Dried beans
• Tinned vegetables
• White bread
• Oatmeal
• Tea

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Tastes

• Sweetness Sugars
• Bitterness Quinine
• Sourness Acids
• Saltiness Salts
• Astringency Tannins, tea
• Pungency Chilli
• Umami Amino acids

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What should we eat?

• Standard Values (US system) of Dietary Reference
  Intakes
• EAR Estimated Average Intake.
• Level of nutrient sufficient for 50 of
  population
• RDA Recommended Dietary Allowances
• Level for 97 of population EAR x 1.2
• DV Daily values
• Based on RDA expressed on a daily basis for
  highest group in any category

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How are RDAs obtained?

• Standards largely originated from military
  requirements during the World Wars
• Trials with animals and human volunteers
• Maintained on specific diets lacking a particular
  nutrient or at a limited level
• Determine the quantity necessary to maintain good
  nutritional health
• Increased to cover range of variation in
  population and provide a safety margin Generally
  50 above average figure

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RDAs

• Are Averages
• Of requirements of whole populations in a
  particular category
• Not necessary to consume RDA amounts on a daily
  basis as turnover varies.
• Your requirements can differ from averages
• Because of age, weight, physiology or genetics.

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Dietary guidelines

• Diet guidelines suggested by Govts.
• Good Food Pyramid in USA
• Easy to understand
• Uses broad categories
• Approximate amounts
• Allows flexibility in food choice

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What are the new Dietary Guidelines?

• Science-based advice for ages 2
• Promote health, prevent chronic disease
• Federal nutrition policy/programs
• HHS/USDA Legislated for every 5 yrs.
• MyPyramid

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Nine Focus Areas

• Adequate Nutrients Within Calorie Needs
• Weight Management
• Physical Activity
• Food Groups To Encourage

• Fats
• Carbohydrates
• Sodium and Potassium
• Alcoholic Beverages
• Food Safety

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Adequate Nutrients Within Calorie Needs

• Consume a variety of nutrient-dense foods and
  beverages within and among the basic food groups
  while choosing foods that limit intake of
  saturated and trans fat, cholesterol, added
  sugars, salt, and alcohol
• DASH and FGS examples of healthy eating patterns

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Physical Activity

• Engage in regular physical activity and reduce
  sedentary activities to promote health,
  psychological well-being, and a health body
  weight
• Achieve physical fitness by including
  cardiovascular conditioning, stretching, and
  resistance exercises.
• Children and adolescents At least 60 minutes on
  most, preferably all, days of the week.

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New for 2005

• Specificity of recommendations
• At least 30 minutes to reduce risk of chronic
  disease
• Up to 60 minutes of moderate to vigorous physical
  activity may be needed to prevent gradual weight
  gain that occurs over time
• 60 to 90 minutes of moderate-intensity physical
  activity to sustain weight loss
• Recommendations for specific populations

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Weight Management

• To maintain body weight in a healthy range,
  balance calories from foods and beverages with
  calories expended.
• To prevent gradual weight gain over time, make
  small decreases in food and beverage calories and
  increase physical activity

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Food Groups To Encourage

• Consume sufficient amts. of fruits vegetables
  while staying within energy needs
• For 2000 calories 2 cups of fruit, 2½ cups of
  vegetables
• Choose a variety of fruits and vegetables
• Consume 3 oz. equivalents of whole grains
  dailyat least half whole grains (rest enriched)
• Consume 3 cups per day of fat-free or low-fat
  milk or equivalent milk products

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New for 2005

• Focus on cups instead of servings
• Increase in amount from dairy group (3 cups)
• Specific number recommended for whole grains
• Foods groups identified with disease prevention
• Specific recommendations for children and
  adolescents
• At least half the grains should be whole grains
• Children 2 to 8 years should consume 2 cups
  fat-free or low-fat milk or equivalent milk
  products

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Fats

• Consume less than 10 of calories from saturated
  fatty acids, less than 300 mg/day of cholesterol
  and keep trans fatty acids as low as possible
• Total fat between 20 to 35 with most fats from
  sources of PUFAs and MUFAs, such as fish, nuts,
  and vegetable oils
• Select and prepare meat, poultry, dry beans, and
  milk or milk products that are lean, low-fat, or
  fat-free
• Limit intake of fats and oils high in saturated
  and/or trans fatty acids

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New for 2005

• Focus on reducing trans and sat
• Increase emphasis on MUFAs and PUFAs
• Increase in range of total fat 20-35 (DRIs)
• Specific recommendations for children and
  adolescents
• Total fat between 30-35 calories (2 to 3 yo)
• Total fat between 25-35 calories (4 to 18 yo)
  with most fats coming from PUFAs and MUFAs such
  as fish, nuts and vegetable oils

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Carbohydrates

• Choose fiber-rich fruits, vegetables, and whole
  grains
• Choose and prepare foods and beverages with
  little added sugars or caloric sweeteners, such
  as amounts suggested by the DASH eating plan and
  FGS
• Consume sugar- and starch-containing foods and
  beverages less frequently to reduce caries

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Sodium and Potassium

• Consume lt 2,300 mg (1 tsp. salt) of sodium per
  day
• Choose and prepare foods with little salt. At the
  same time, consume potassium-rich foods, such as
  fruits and vegetables.

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• www.healthierus.gov/dietaryguidelines

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Dietary guidelines

• Aim to improve diets
• Current USA energy intake vs. Guideline
• Protein 15 15
• Carbohydrate 46 55
• Fat 38 30

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What is in your Food?
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Diet Analysis

• Determine the composition of your diet
• Does not require chemical analysis anymore
• Food Reference tables
• Use of diet analysis software
• Built in database