Tools for Diet Design

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Chapter 2

• Tools for Diet Design

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Three Cornerstones to Eating Well

• To consume a variety of foods balanced by a
  moderate intake of each food
• Balance - select foods from the major food groups
• Variety - choose different foods within each
  group
• Moderation plan and limit your intake

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Balance

• Choose foods from ALL major food groups
• Not just meat and potatotes
• Leaving a food group out, leaves out nutrients in
  that group

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Variety

• Choose different foods within a group
• Cant just eat corn

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Moderation

• Plan and limit your intake
• Hardest thing to define or determine
• WHAT is MODERATION?????

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The Food Guide Pyramid
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What Does A Serving Size Look Like?
Medium fruit tennis ball 2 Tbl golf ball 4 oz
deck of cards ½ cup is plain computer
mouse Standard size bagel yo-yo
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Old Food Guide Pyramid Serving Sizes

• Grains Meat
• 1 slice bread 3 oz cooked, lean (deck of
• ½ bagel cards)
• 1 oz ready to eat cereal
• ½ c. cooked cereal, rice,pasta
• Vegetables Meat Substitutes
• 1 c. raw, leafy ½ c. cooked from drt
• ½ c. cooked or raw beans
• ¾ c. juice 1 egg
• Fruits 2 T. peanut butter
• 1 medium (tennis ball) 1/3 c. nuts
• ½ c. chopped
• ¾ c. juice
• Dairy
• 1 c. milk/yogurt
• 1.5 oz cheese

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New FGP Serving Sizes

• Grains - 6 oz every day (make ½ whole)
• Veggies - 2.5 cups every day
• Fruit - 2 cups every day
• Milk 3 cups every day (low or fat free?)
• Meat/Beans 5.5 oz every day but choose more
  fish, beans, peas and seeds

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The Food Guide Pyramid

• Not for children under the age of 2
• Each food is deficient in at least one essential
  nutrient
• Variety is key
• Calorie and nutrient content may vary within a
  food group

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Major Nutrients in Each Food
Group
Food Group Nutrients __
__________________________________________________
__ Dairy Products protein and
calcium Meats protein, iron and
zinc Grains CHO and B-vitamins,
fiber Fruits/Veggies vit A, vit C, beta
carotene and trace minerals

fiber __________________________________________
____________
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Food Group kcal/srvg
srvgs/day total kcal Act. Serv Total
Kcals ___________________________________________
_____________________________ Milk/dairy (NF) 90
2-3 270 2 _at_ 150 300 Vegs (1/2 cup) 25
3-5 125 2 _at_ 25 50
Fruit (1 small) 60 2-4 240 1 _at_ 60
60 Lean Meats (3 oz) 55 3 (3-oz s.) 495
2 _at_ 100/oz 600 Grains (1 slice) 80 6-11
480 3 _at_ 80 240 Fats and oil
45 sparingly 90 Sugar 20 (1 tsp)
sparingly 20 Alcohol beer (12 kcal/oz)
150 1 _at_ 150 150 wine (40
kcal/oz) liquor (80-100 kcal/oz) ___________
__________________________________________________
___________ Total 1870
1400
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The Dietary Guidelines

• Eat a variety of foods
• Balance your food intake with physical activity
  maintain or improve your weight
• Choose a diet with plenty of grain products,
  vegetables, and fruits

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The Dietary Guidelines

• Choose a diet low in fat, saturated fat, and
  cholesterol
• Choose a diet moderate in sugar
• Choose a diet moderate in salt and sodium
• If you drink alcoholic beverages, do so in
  moderation

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The Recommended Dietary Allowances

• Recommended intakes of nutrients that meet the
  needs of almost all healthy people of similar age
  and gender---- the Food and Nutrition Board of
  the National Academy of Sciences

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RDA

• Improvement in health are not expected if consume
  more than the RDA amounts
• Updated every 4-5 years

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Daily Reference Intake (DRI)

• New nutrient recommendations
• Nutrient recommendations to prevent chronic
  diseases
• DRI for Calcium, vitamin D, phosphorus,
  magnesium, fluoride
• In the plans for B vitamins, antioxidants,
  macronutrients, trace elements, electrolytes,
  water

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Adequate Intakes (AI)

• Set if there is not sufficient info on human
  needs to set RDA

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Tolerable Upper Intake Level (UL)

• Highest amount one can consume that is unlikely
  to cause adverse health effects in the long run
  for most people

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Daily Reference Value (DRV)

• For protein, fat, cholesterol, dietary fiber,
  CHO, sodium, potassium
• Consumers can evaluate own food choices
• Not everyone has same desirable standards for
  intake

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Standards For Food Labeling

• RDA not used on food label since it is gender and
  age specific
• FDA developed the Daily Values
• Reference Daily Intake (RDI) for vitamins and
  minerals
• Daily Reference Value (DRV) for nutrients without
  RDAs
• Only used on food labels

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All Foods Are Not Created Equal

• Nutrient density
• Comparison of vitamin and mineral content to
  number of kcals
• Divide amt of nutrient by total kcals in the food
• Empty calories
• Provides kcals and few to no other nutrients

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Which Food Requires a Label?

• Nearly all packaged foods and processed meat
  products
• Fresh fruit, vegetable, raw single ingredient
  meal, poultry, fish are voluntary

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Which Food Do Not Require a Label?

• Food for immediate consumption
• Ready-to-eat foods not for immediate consumption
  but prepared on site
• Bulk food sold to consumer
• Medical foods
• Foods that contain very little nutrient
• Food produced by small businesses
• Food packaged in small containers

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Whats on the Food Label?

• Product name
• Manufacturers name and address
• Amount in the package
• Ingredients in descending order by weight

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Nutrition Facts

• Uniform serving size
• Daily Value
• Based on 2,000 kcals diet
• Comparative and absolute nutrition claim must
  follow strict legal guidelines
• Limited health claims

Fig. 2-2,pg 52
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Serving Size Servings per container Kcals in
serving Kcals from fat Types/amounts of
fat Sodium Carbs- Fiber/Sugar Protein Vit
A,C Minerals Ca, Fe Basic Nutrient
Intakes Percent Daily Value
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Percentage of Kcals from X
What percentage of the total kcals in this
food are coming from fat? 60 kcals are from fat
and there are 120 total kcals so 60 of 120 kcals
are fat kcals 60 fat kcals 120 total kcals
.5 100 50 FORMULA Kcals of Nutrient X
Total Kcals 100 age of kcals from Nutrient X
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Nutrient Claims on Food Labels

• Sugar (Sugar Free, No Sugar Added, Reduced sugar)
• Calories(Free, Low, Reduced)
• Fiber (High, More)
• Fat (Free, Low, Reduced)
• Cholesterol (Free, Low, Reduced)
• Sodium(Free, Very Low, Low, Reduced)
• Fortified/Enriched

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Common Claims

• Reduced 25 less than original
• High gt20 over RDA,
• Good 10-19 gt RDA
• Fortified Extra is added
• Enriched what was lost during processing is
  added back

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Other Claims on Food Labels

• Healthy
• Light or Lite
• Good Sources - gt10-19 of RDA
• Diet
• High - gt20 of RDA
• Organic Legal requirements for certification
• Natural Sugar, cocaine?
• Lean
• Fat Free, All Natural, Cholesterol Free

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Changes to Organic Laws

• Now, substitutions can be made for ingredients in
  an organic food and the manufacturer does not
  have to list these chemical substitutions in
  the ingredient list as long as the food is still
  70 organic!

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91 Lean or 97 Fat Free?
Serving of ground meat weighs 112 gm (4oz), has
10 gm of fat and 300 kcals. It is advertised as
91 Lean 10 gm fat/112 gm total .09 or 9 9
of the weight of the serving of meat is fat
weight!
10 gm fat X 9 kcal/gm 90 fat kcal 90 fat kcal/
300 total kcal .30 100 30 of kcals are
from fat
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Is 2 Milk 2 Fat?
Milk contains CHO 12 gm X 4 kcal/gm 48
kcal Pro 8 gm X 4 kcal/gm 32 kcal Fat
5 gm X 9 kcal/gm 45 kcal 125 kcal
total 1 c. milk weighs 250 gm so 5 gm of fat
250 gm total wt. .02 or 2 45 fat kcal 125
total kcal .36 or 36 fat kcals
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Beware of Fat Free Claims

• Pam is advertised as FF!
• Oil and Propellant
• How can it be fat free if it is OIL?????
• Claim based on serving size
• 1/3 of a second spray!!!!!!!!!!!
• 8 sec to spray 1 Tbl which is 14 gm of fat

Great product which reduced fat usage but it is
NOT fat free!!!!
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Status of Nutritional Health

• Malnutrition
• Undernutrition
• Depleted nutrient stores
• Reduced biochemical functions
• Clinical signs and symptoms
• Overnutrition
• Excess intake
• Obesity
• Use of vitamin mineral supplements

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Are we concerned about our nutritional health?

• 65 are concerned about their fat intake
• 20 are concerned about their sodium intake
• 40 think they consume too much kcal
• 44 hear more about what not to eat vs. good to
  eat
• Self-reports underestimate by 45

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Current Status

• Progress made in reducing fat and cholesterol in
  our diet BUT. . .
• We are getting fatter
• We are more sedentary
• Few eat 5-a-day

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Deceptive Labeling Practices by Food Industry
Randalls Ham Slices
HC Oven Roasted Chicken Breast
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Deceptive Labeling Practices by Food Industry
LF Triscuits
LF Wheat Thins
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Deceptive Labeling Practices by Food Industry
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Group Activity Label Analysis