Chapter 2: The Basis of a Healthy Diet

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Chapter 2 The Basis of a Healthy Diet
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What Is A Healthy Diet?

• To consume a variety of foods balanced by a
  moderate intake of each food
• Variety - choose different foods
• Balanced - select foods from the major food
  groups
• Moderation - plan your intake control portion
  size

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Variety

• Not eating the same old thing
• Choose a number of different foods within any
  given food group
• Ensures the diet contains sufficient nutrients
• Inclusion of phytochemicals

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Balance

• Not over consuming any one food
• Eat foods from the five major food groups

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Moderation

• Plan your entire days intake
• Moderate, not eliminate
• No such thing as a good food or bad food

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All Foods Are Not Created Equal

• Nutrient density
• Comparison of vitamin and mineral content to
  number of kcals
• Empty calories
• Provides kcals and few to no other nutrients
• Energy density
• Comparison of the kcal content to the weight of
  the food

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State of Nutritional Health

• Desirable Nutrition
• Undernutrition
• Reduced biochemical functions
• Clinical signs and symptoms
• Overnutrition
• Obesity
• Supplements

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Measuring Nutritional Status

• Background factors
• Anthropometrics
• Biochemical
• Clinical
• Dietary
• Economic status

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Limitation of Nutritional Assessment

• Long time lapse
• Clinical evidence is not very specific

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Content Review

• What is a desirable nutritional status?
• What does it mean to eat in moderation?
• What factors are assessed when measuring
  nutritional status?
• What is nutrient density?

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• Tools For Healthy Eating

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Daily Reference Intake (DRI)

• New nutrient recommendations
• Nutrient recommendations to prevent chronic
  diseases
• DRI set for all vitamins and minerals
• In the plans macronutrients, electrolytes, water
  and other components

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Standards Under the DRI

Est. Ave. Requirements (EARs)

RDAs Daily Ref. Intake
Adequate Intake (AIs)

Tolerable Upper Intake Levels (ULs)
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Estimated Average Requirements

• Nutrient intake estimated to meet the needs of
  50 of the individuals in a certain age and
  gender group
• Uses a measurable marker
• Used to evaluate the adequacy of diets of a group

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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

• Based on EARS (RDAEAR x 1.2)
• RDA for only 19 of the important nutrients
• Amount to prevent deficiency and chronic diseases
• RDA for healthy males and females of various age
  groups
• RDA for pregnant and lactating women
• RDAs, by definition, are generous allowances

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RDA

• Improvement in health is not expected if consume
  more than the RDA amounts
• Goal is to eat close to the RDA level
• Short term deficiencies appear harmless
• Eating less regularly, the greater your risk of a
  nutritional deficiency

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Adequate Intakes

• Not enough information available
• Based on observed or experimentally determined
  estimates
• Set for some vitamins, choline, some minerals,
  essential fatty acids, fiber
• Planned for children under the age of 1

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Tolerable Upper Intake Levels

• Maximum level of daily intake without causing
  adverse health effects
• Chronic daily use
• Not a goal, but a ceiling

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Uses for the DRIs

• Diet planning
• Aim for RDA or AI
• Do not exceed the UL
• For the healthy population

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Content Review

• What is the Daily Reference Intake?
• What standards are used in the DRIs?
• Do these standards take age and gender into
  consideration?

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Standards For Food Labeling

• DRIs not used on food label since gender and age
  specific
• FDA developed the Daily Values using two
  standards
• 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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On the Food Label
DRVs Nutrients that do not have RDAs or any
other established standards
RDI Nutrients that have RDAs or other
established standards
Daily Values used on the food label
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The RDI

• For vitamins and minerals
• Based on the 1968 RDAs (highest RDA values)
• It may be revised to reflect the latest nutrition
  standards

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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
• Based on 60 of total kcals from CHO, 30 from
  fat, and 10 from protein

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DRV for 2000 kcal
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Nutrition Facts
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Whats on the Food Label?

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

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What Food Requires a Label?

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

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Health Claims Allowed on Food Labels

• osteoporosis
• cancer
• cardiovascular disease
• hypertension
• neural tube defects
• tooth decay
• stroke

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The Food Guide Pyramid

• To translate science into practical terms
• To help people meet the nutritional needs for
  CHO, protein, fat, vitamins, minerals
• Provides a foundation to eating

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The Food Guide Pyramid
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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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Number of Calories (servings)
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Estimated Serving Size
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Recommendations with using the Food Guide Pyramid

• Choose low-fat options
• Include vegetable protein several times a week
• Include dark green/yellow/orange vegetable every
  day
• Include a vitamin C rich food every day
• Choose whole grains
• Add physical activity rather than eating less

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Evaluation of Our Diet

• Does not meet all the serving recommendations for
  all food groups
• Consume 1-2 servings of fruit a day (versus
  recommended 2-4)
• Consume 2-3 servings of vegetables (mainly from
  potatoes) a day (versus recommended 3-5)
• Excessive intake in the fats, oils, and sweets
  group (versus use sparingly)

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Criticisms of the Food Guide Pyramid

• Difficulty digesting lactose
• Lumping together refined and whole grains
• Fat on the topemphasis on plant oils

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Other Pyramids

• Mayo Clinics Healthy Weight Pyramid
• DASH Pyramid
• Ethnic Pyramids
• Dr. Walter Willetts Healthy Eating Pyramid
• The America Institute for Cancer Researchs Plate
  (vs. Pyramid)
• All with an emphasis on fruits, vegetables, and
  whole grains

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The Dietary Guidelines

• Aim for fitness
• Build a healthy base
• Choose sensibly

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The Dietary Guidelines Aim for Fitness

• Aim for a healthy weight
• Be physically active each day

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The Dietary Guidelines Build a Healthy Base

• Let the pyramid guide your food choices
• Choose a variety of grains daily, especially
  whole grains
• Choose a variety of fruits and vegetables daily
• Keep foods safe to eat

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The Dietary Guidelines Choose Sensibly

• Choose a diet that is low in saturated fat and
  cholesterol and moderate in total fat
• Choose beverages and foods to moderate your
  intake of sugars
• Choose and prepare foods with less salt
• If you drink alcoholic beverages, do so in
  moderation

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The Dietary Guidelines

• Made to decrease the risk for obesity,
  hypertension, cardiovascular disease, type 2
  diabetes, alcoholism and food-borne illness
• Designed to promote adequate intake of vitamins
  and minerals for healthy children and adults
• Many diseases are genetic in nature
• Dietary changes may only help some
• Provides general information for a population
  (not individual)

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Content Review

• Where would you see DRV?
• The DRV is based on what kcal level?
• Following the Food Pyramid helps us meet our
  needs for what nutrients?
• The Dietary Guidelines are designed to reduce
  your risk for what chronic diseases?
• Why is variety such an important factor to eating
  healthy?
• What are the pros and cons to the current Food
  Pyramid?

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Ethnic Influences on the American Diet

• 25 of all restaurants in the U.S. have an ethnic
  theme
• Selection of healthy options
• Advantages and disadvantages

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Ethnic Diets

• Native Americans
• Hispanic-Americans
• Northern European-Americans
• African-Americans
• Asian Americans
• Italian-Americans