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BASIC TOOLS IN BASIC TOOLS IN NUTRITIONNUTRITION

The main nutrition tools are: The main nutrition tools are:

food groups, dietary standards (RDA) food groups, dietary standards (RDA) and food exchange listsand food exchange lists

Food groups or food guidesFood groups or food guides

Food guides translate quantitative nutritional Food guides translate quantitative nutritional requirements into simple, practical and non- requirements into simple, practical and non- technical language using available and technical language using available and common foods of the country.common foods of the country.

Food groups are developed by nutrition Food groups are developed by nutrition experts as a quantitative tool in planning experts as a quantitative tool in planning nutritious diets for the masses. nutritious diets for the masses.

The three main food groups are:The three main food groups are:

1.Body-building foods:1.Body-building foods: foods that supply good foods that supply good quality proteins, some vitamins and minerals.quality proteins, some vitamins and minerals.

2. Energy foods:2. Energy foods: mostly of rice and other cereals, mostly of rice and other cereals, starches, sugars and fats contribute the bulk of starches, sugars and fats contribute the bulk of Calories.Calories.

3. Regulating foods:3. Regulating foods: composed of fruits and composed of fruits and vegetables that provide vitamins and minerals, vegetables that provide vitamins and minerals, particularly ascorbic acid and pro vitamin A.particularly ascorbic acid and pro vitamin A.

DIETARY STADARDSDIETARY STADARDS Dietary standardsDietary standards are compilations of are compilations of

nutrient requirements or allowances in specific nutrient requirements or allowances in specific quantities.quantities.

Dietary requirementDietary requirement is the minimum amount is the minimum amount needed for a nutrient to attain good health needed for a nutrient to attain good health under specific conditions (age, weight, under specific conditions (age, weight, physical activity, sex, physiological condition, physical activity, sex, physiological condition, state of health status, etc).state of health status, etc).

Dietary allowanceDietary allowance is the minimum is the minimum requirement plus a safety factor or “margin of requirement plus a safety factor or “margin of safety” to account for individual variations in safety” to account for individual variations in body storage of nutrients, state of health, body storage of nutrients, state of health, nutrient utilization, day to day variations nutrient utilization, day to day variations within an individual, etc.within an individual, etc.

Recommended Dietary Allowance:Recommended Dietary Allowance:

The The RDARDA, the estimated amount of a nutrient , the estimated amount of a nutrient (or calories) per day considered necessary for (or calories) per day considered necessary for the maintenance of good health by the Food the maintenance of good health by the Food and Nutrition Board of the National Research and Nutrition Board of the National Research Council/ National Academy of Sciences. The Council/ National Academy of Sciences. The RDA is updated periodically to reflect new RDA is updated periodically to reflect new knowledge. It is popularly called the knowledge. It is popularly called the Recommended Daily AllowanceRecommended Daily Allowance

Nutrient densityNutrient density

Nutrient densityNutrient density is a measure of the nutrients is a measure of the nutrients a food provides compared to the a food provides compared to the caloriescalories it it provides. Foods low in calories and high in provides. Foods low in calories and high in nutrients are nutrients are nutrient dense,nutrient dense, while foods high while foods high in calories and low in nutrients are in calories and low in nutrients are nutrient nutrient poor.poor.

Nutrient-dense foods should be eaten often, Nutrient-dense foods should be eaten often, whereas nutrient-poor foods should only be whereas nutrient-poor foods should only be eaten occasionally. A healthful diet includes eaten occasionally. A healthful diet includes mostly nutrient-dense foods. mostly nutrient-dense foods.

People who restrict their calories should obtain People who restrict their calories should obtain as much nutrition as they can from the calories as much nutrition as they can from the calories they consume by choosing nutrient-dense they consume by choosing nutrient-dense foods. Those who consistently choose foods. Those who consistently choose nutrient-poor foods will not get the nutrients nutrient-poor foods will not get the nutrients they need.they need.

Liver has a moderate amount of calories but is Liver has a moderate amount of calories but is rich in vitamins and minerals and is considered rich in vitamins and minerals and is considered a high nutrient density food. a high nutrient density food.

A cyclist has an increased energy demand but A cyclist has an increased energy demand but no significant increase in nutrient no significant increase in nutrient requirements. Because of this he/she can eat requirements. Because of this he/she can eat foods with a lower nutrient density than the foods with a lower nutrient density than the average person. This means that a cyclist can average person. This means that a cyclist can be less choosy about the foods that are eaten be less choosy about the foods that are eaten provided he/she realizes his/her specific provided he/she realizes his/her specific nutrient and energy requirements that must be nutrient and energy requirements that must be met. met.

Food exchange listFood exchange list

The word The word exchangeexchange refers to the fact that each refers to the fact that each item on a particular list in the portion listed item on a particular list in the portion listed may be interchanged with any other food item may be interchanged with any other food item on the same list. An exchange can be on the same list. An exchange can be explained as a substitution, choice, or servingexplained as a substitution, choice, or serving

Within each food list, one exchange is Within each food list, one exchange is approximately equal to another in calories, approximately equal to another in calories, carbohydrate, protein, and fat. Each list is a carbohydrate, protein, and fat. Each list is a group of measured or weighed foods of group of measured or weighed foods of approximately the same nutritional value. approximately the same nutritional value.

The exchange lists are intended for planning The exchange lists are intended for planning diabetic diets, therefore the foods included are diabetic diets, therefore the foods included are simple and only those allowed in the diabetic simple and only those allowed in the diabetic diet are listed. Besides, because of the diet are listed. Besides, because of the accuracy and convenience of the exchange accuracy and convenience of the exchange system, the exchange lists are used for weight system, the exchange lists are used for weight management as well .management as well .

Examples :Examples :

Cereals, grains, pasta, breads, crackers, snacks, Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables, and cooked beans, peas, and starchy vegetables, and cooked beans, peas, and lentils are on the starch list. In general, one lentils are on the starch list. In general, one starch exchange is ½ cup cereal, grain, or starch exchange is ½ cup cereal, grain, or starchy vegetable; one ounce of a bread starchy vegetable; one ounce of a bread product, such as one slice of bread; one-third product, such as one slice of bread; one-third cup rice or pasta; or three-fourths to one ounce cup rice or pasta; or three-fourths to one ounce of most snack foods.of most snack foods.

Fresh, frozen, canned, and dried fruits and Fresh, frozen, canned, and dried fruits and fruit juices are on the fruit list. In general, one fruit juices are on the fruit list. In general, one fruit exchange is: one small to medium fresh fruit exchange is: one small to medium fresh fruit, one-half cup of canned or fresh fruit or fruit, one-half cup of canned or fresh fruit or fruit juice, or one-fourth cup of dried fruit. fruit juice, or one-fourth cup of dried fruit.

Format in Nutritional labelingFormat in Nutritional labeling

Nutritional labels on processed foods Nutritional labels on processed foods were first used in 1970’s to furnish consumers were first used in 1970’s to furnish consumers with nutrient information.with nutrient information.

Nutritional labeling and education act of Nutritional labeling and education act of 1990(NLEA) requires that food labels follow a 1990(NLEA) requires that food labels follow a standard format and provide this nutrition standard format and provide this nutrition information.information.

With today's food labels, consumers get:With today's food labels, consumers get:

Nutrition information about almost every food Nutrition information about almost every food in the grocery store in the grocery store

Distinctive, easy-to-read formats that enable Distinctive, easy-to-read formats that enable consumers to more quickly find the consumers to more quickly find the information they need to make healthful food information they need to make healthful food choices choices

Information on the amount per serving of Information on the amount per serving of saturated fat, cholesterol, dietary fiber, and saturated fat, cholesterol, dietary fiber, and other nutrients of major health concern other nutrients of major health concern

Nutrient reference values, expressed as % Nutrient reference values, expressed as % Daily Values that help consumers see how a Daily Values that help consumers see how a food fits into an overall daily diet . Daily food fits into an overall daily diet . Daily values are based on current nutrition values are based on current nutrition recommendations for a 2000-calorie diet.recommendations for a 2000-calorie diet.

Uniform definitions for terms that describe a Uniform definitions for terms that describe a food's nutrient content--such as "light," "low-food's nutrient content--such as "light," "low-fat," and "high-fiber"--to ensure that such fat," and "high-fiber"--to ensure that such terms mean the same for any product on which terms mean the same for any product on which they appear they appear

Claims about the relationship between a nutrient or Claims about the relationship between a nutrient or food and a disease or health-related condition, such as food and a disease or health-related condition, such as calcium and osteoporosis, and fat and cancer. These calcium and osteoporosis, and fat and cancer. These are helpful for people who are concerned about eating are helpful for people who are concerned about eating foods that may help keep them healthier longer. foods that may help keep them healthier longer.

Standardized serving sizes that make nutritional Standardized serving sizes that make nutritional comparisons of similar products easier comparisons of similar products easier

Declaration of total percentage of juice in juice Declaration of total percentage of juice in juice drinks. This enables consumers to know exactly how drinks. This enables consumers to know exactly how much juice is in a product. much juice is in a product.

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