Diet Design Tools and Guidelines
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Transcript of Diet Design Tools and Guidelines
Chapter 2Chapter 2
Diet Design Tools and Diet Design Tools and GuidelinesGuidelines
Status of Nutritional Health Status of Nutritional Health
Desirable Desirable UndernutritionUndernutrition
Depleted nutrient storesDepleted nutrient stores Reduced biochemical functionsReduced biochemical functions Clinical signs and symptomsClinical signs and symptoms
OvernutritionOvernutrition Excess intake of Calories and FatExcess intake of Calories and Fat ObesityObesity Use of vitamin & mineral supplementsUse of vitamin & mineral supplements
ABCDE of Nutritional AssessmentABCDE of Nutritional Assessment
AnthropometricsAnthropometrics BiochemicalBiochemical ClinicalClinical Diet historyDiet history Economic StatusEconomic Status
What & How Much To Eat?What & How Much To Eat?(Review)(Review)
Learn the body’s nutrient needsLearn the body’s nutrient needs Categorize the body’s nutrient needsCategorize the body’s nutrient needs Learn the foods that meet these needsLearn the foods that meet these needs Learn how to think critically about food Learn how to think critically about food
choices, read labels, and evaluate foodschoices, read labels, and evaluate foods Apply the above information to create a Apply the above information to create a
personalized food planpersonalized food plan
Healthful Nutrition for Fitness and SportHealthful Nutrition for Fitness and SportCategorizing the Body’s Nutrient NeedsCategorizing the Body’s Nutrient Needs 40-45 Essential 40-45 Essential
NutrientsNutrients GlucoseGlucose 2 Fatty Acids 2 Fatty Acids
(EFA)(EFA) 9 Amino Acids 9 Amino Acids
(EAA)(EAA) 13 Vitamins13 Vitamins About 21 About 21
MineralsMinerals WaterWater
Six General Six General Classes of Classes of NutrientsNutrients CarbohydratesCarbohydrates FatsFats ProteinProtein VitaminsVitamins MineralsMinerals WaterWater
General Functions of Nutrients General Functions of Nutrients in Foodsin Foods
Provide WaterProvide Water
Provide Fuel for Entire BodyProvide Fuel for Entire Body
Provide Building BlocksProvide Building Blocks
Provide Metabolic RegulatorsProvide Metabolic Regulators
A CalorieA Calorie A measurement of energy measured A measurement of energy measured
in a bomb calorimeterin a bomb calorimeter ““the amount of heat it takes to raise the amount of heat it takes to raise
the temperature of 1 gram of water the temperature of 1 gram of water by 1 degree Celsius”by 1 degree Celsius”
Food is measured in Food is measured in kilocalorieskilocalories ((kcalkcal))
““Calories” with a large “C” on Calories” with a large “C” on nutrition label are in kcalnutrition label are in kcal
The Energy NutrientsThe Energy Nutrients
Energy N utrients(Energy=C alories in N utrition)
C arbohydrates4 C alories per G ram60-70% of C alories
Type is Very Im portant
P rote in4 C alories per G ram
10-15% of Tota l C aloriesU se P rote in C alcula tion for Tota l
Fat9 C alories per G ram
Less than 30%Preferab ly 20%
The Tota l Makes U p Your D aily C aloric IntakeAlcohol is a Toxin Adding 7 C alories per G ram
Energy NutrientsEnergy Nutrients(Energy=Calories)(Energy=Calories)
Carbohydrates (4 kcalories per gram)Carbohydrates (4 kcalories per gram)» 65-75% of kcalories65-75% of kcalories» Complex Vs. SimpleComplex Vs. Simple
Lipids (9 kcalories per gram)Lipids (9 kcalories per gram)» 20% of kcalories (govt. recs 20-35%)20% of kcalories (govt. recs 20-35%)» Unsaturated Vs. SaturatedUnsaturated Vs. Saturated
Proteins (4 kcalories per gram)Proteins (4 kcalories per gram)» 10-15% of kcalories10-15% of kcalories
Transformation of EnergyTransformation of Energy
1,000 calories = 1 kcal = 1(food) 1,000 calories = 1 kcal = 1(food) CalorieCalorie
CHO PROTEIN FAT ALCOHOL
ENERGY SOURCES
Food Label Energy Nutrient CalculationsFood Label Energy Nutrient Calculations
Per serving Per serving CHO: 15g x 4 kcal/g = CHO: 15g x 4 kcal/g = 60 kcal60 kcal PRO: 3g x 4 kcal/g = PRO: 3g x 4 kcal/g = 12 kcal12 kcal FAT: 1g x 9 kcal/g = FAT: 1g x 9 kcal/g = 9 kcal 9 kcal TOTAL: 81 kcal, rounded down to TOTAL: 81 kcal, rounded down to 8080
Nutrition FactsNutrition FactsAmount per ServingAmount per Serving
Calories 80Calories 80
Total Fat 1gTotal Fat 1g
Total Carbohydrate 15gTotal Carbohydrate 15g
Protein 3 gProtein 3 g
The Standard American Diet The Standard American Diet (SAD)(SAD)
~16% of kcals as proteins 2/3 from animal sources
~50% of kcals as CHOs 1/2 from simple sugars Rest mainly refined flours
~33% of kcals as Fats ~2/3 from animal fats
Calculating Percent KcalCalculating Percent Kcal
CHO 290 grams x 4 kcal/g = 1160 kcal
Fat 60 grams x 9 kcal/g = 540 kcal
Protein 70 grams x 4 kcal/g = 280 kcal
Total 1980 kcal
% kcal from CHO = 1160 / 1980 = 59%
% kcal from fat = 540 / 1980 = 27%
% kcal from protein = 280 / 1980 = 14 %
The Non-Energy Yielding The Non-Energy Yielding NutrientsNutrients
Vitamins:Vitamins: Compose of various Compose of various
chemical elementschemical elements Vital to life Vital to life Needed in tiny Needed in tiny
amountsamounts Fat solubleFat soluble Water solubleWater soluble Yields no energyYields no energy
Minerals:Minerals: Inorganic Inorganic
substancessubstances Needed in tiny Needed in tiny
amountsamounts Trace mineralsTrace minerals Major mineralsMajor minerals Yields no energyYields no energy
WaterWater Compose of H2OCompose of H2O Vital to lifeVital to life Is a solvent, lubricant, medium for Is a solvent, lubricant, medium for
transport, and temperature regulatortransport, and temperature regulator Makes up majority (2/3) of our bodyMakes up majority (2/3) of our body Yields no energyYields no energy
Learning Human Nutrient NeedsLearning Human Nutrient Needs DRI ( DRI (DietaryDietary Reference Intakes) Reference Intakes)
RDA (Recommended Dietary Allowances)RDA (Recommended Dietary Allowances) Established by Food and Nutrition Board of National Established by Food and Nutrition Board of National
Academy of Sciences and updated every 4-5 yearsAcademy of Sciences and updated every 4-5 years Meets general nutrition needs of healthy adultsMeets general nutrition needs of healthy adults RDA for 19 nutrientsRDA for 19 nutrients
AI (Adequate Intake)AI (Adequate Intake) Set when scientific data insufficientSet when scientific data insufficient Example: Copper, Biotin, ChromiumExample: Copper, Biotin, Chromium
UL (Tolerable Upper Intake Levels)UL (Tolerable Upper Intake Levels) Upper Intakes for possible toxic nutrientsUpper Intakes for possible toxic nutrients
Fig. 2.p057
Standards For Food LabelingStandards For Food Labeling RDA not used on food label since it is gender RDA not used on food label since it is gender
and age specificand age specific FDA developed the Daily ValuesFDA developed the Daily Values
Reference Daily Intake (RDI) for vitamins and Reference Daily Intake (RDI) for vitamins and mineralsminerals
Daily Reference Value (DRV) for nutrients Daily Reference Value (DRV) for nutrients without RDAswithout RDAs
Only used on food labelsOnly used on food labels
DRV for 2000 kcalDRV for 2000 kcal
Food Component DRV 2000 kcal
Fat <65 g
Sat. Fat < 20 g
Protein 50 g
Cholesterol < 300 mg
CHO 300 g
Fiber 25 g
Sodium <2400 mg
Potassium 3500 mg
General Food Label Nutrient General Food Label Nutrient Recommendations Recommendations (separate topic later)(separate topic later)
Look at all the informationLook at all the information Look for Quality of IngredientsLook for Quality of Ingredients Fit the information into your own dietFit the information into your own diet Understand DV and how it may or may not Understand DV and how it may or may not
apply to youapply to you
Foods that Meet Nutrient NeedsFoods that Meet Nutrient Needs
Concept of Nutrient DensityConcept of Nutrient Density Choose mostly foods that are higher in nutrients Choose mostly foods that are higher in nutrients
for the amount of Caloriesfor the amount of Calories Dietary GuidelinesDietary Guidelines Food GuidesFood Guides Exchange List ProgramsExchange List Programs Personal Food ChoicesPersonal Food Choices
The Dietary Guidelines of 2000The Dietary Guidelines of 2000
Aim For FitnessAim For Fitness Aim for a healthy weightAim for a healthy weight Be physically active each dayBe physically active each day
More Dietary GuidelinesMore Dietary Guidelines
Build a Healthy BaseBuild a Healthy Base Let the pyramids guide your food choicesLet the pyramids guide your food choices Choose a variety of fruits and veggies dailyChoose a variety of fruits and veggies daily Choose a variety of grains daily, especially whole Choose a variety of grains daily, especially whole
grainsgrains Keep food safe to eatKeep food safe to eat
More Dietary GuidelinesMore Dietary Guidelines
Choose sensiblyChoose sensibly Choose a diet that is low in saturated fat and Choose a diet that is low in saturated fat and
cholesterol and moderate in total fatcholesterol and moderate in total fat Choose beverages and foods to moderate your Choose beverages and foods to moderate your
intake of sugarsintake of sugars Choose and prepare foods with less saltChoose and prepare foods with less salt If you drink alcoholic beverages, do so in If you drink alcoholic beverages, do so in
moderation moderation (but not at all if you are pregnant)(but not at all if you are pregnant)
The The EatwiseEatwise Dietary Guidelines for People Dietary Guidelines for People who enjoy Lifelong Good Healthwho enjoy Lifelong Good Health
They eat grains and related foods at each meal, They eat grains and related foods at each meal, mainly whole grain, unrefined, and minimally mainly whole grain, unrefined, and minimally processed.processed.
They eat a variety of fruits and vegetables, about 7 They eat a variety of fruits and vegetables, about 7 cups throughout the day.cups throughout the day.
They eat mostly legumes, nuts and seeds, then They eat mostly legumes, nuts and seeds, then fish, poultry, and then less often, red meat.fish, poultry, and then less often, red meat.
They eat moderate amounts of fats, preferably They eat moderate amounts of fats, preferably plant oils over animal fats.plant oils over animal fats.
They eat small amounts of dairy foods, mostly as They eat small amounts of dairy foods, mostly as yogurt and cheese and wise eaters know that soy yogurt and cheese and wise eaters know that soy milk are healthful alternatives.milk are healthful alternatives.
More Eatwise GuidelinesMore Eatwise Guidelines
They eat small amounts of added sugar and They eat small amounts of added sugar and added salt.added salt.
They drink about six glasses of water a day, They drink about six glasses of water a day, and if they drink alcohol, they do so in and if they drink alcohol, they do so in moderation (but none at all if pregnant).moderation (but none at all if pregnant).
They enjoy their pleasures of their foods and They enjoy their pleasures of their foods and meals.meals.
Eatwise Program GuidelinesEatwise Program Guidelines
Breastfeeding-The best start in lifeBreastfeeding-The best start in life Vegetarianism-Emphasize plant foods and Vegetarianism-Emphasize plant foods and
minimize animal foodsminimize animal foods Sustainability-Buy local and sustainableSustainability-Buy local and sustainable Safe and Hygienic Foods-Practice food safety Safe and Hygienic Foods-Practice food safety
in the kitchenin the kitchen
2005 U.S. Dietary Guidelines-9 2005 U.S. Dietary Guidelines-9 General TopicsGeneral Topics
http://www.healthierus.gov/http://www.healthierus.gov/dietaryguidelines/dietaryguidelines/
History of USDA’s Food GuidanceHistory of USDA’s Food Guidance
1940s
1950s-1960s
1970s
1992
2005
Food for Young
Children
1916
Food GuidesFood Guides To translate science into practical termsTo translate science into practical terms To help people meet the nutritional needs for To help people meet the nutritional needs for
carbohydrate, protein, fat, vitamins, & carbohydrate, protein, fat, vitamins, & mineralsminerals
1990-2005 USDA Food Guide 1990-2005 USDA Food Guide PyramidPyramid
What Counted as a Serving in the Old Pyramid?Bread, Cereal, Rice, and Pasta1 slice of bread 1 ounce of ready to-eat
cereal1/2 cup of cooked cereal, rice, or pasta
Vegetable1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or raw
3/4 cup of vegetable juice
Fruit1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
Milk, Yogurt, and Cheese1 cup of milk or yogurt 1-1/2 ounces of natural
cheese2 ounces processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts2-3 ounces of cooked lean meat, poultry, fish
1/2 cup of cooked dry beans or ½ cup tofu counts as a serving. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of “meat” according to the USDA.
Now in oz.
Low1,600
Mod2,200
High2,800
Grain Group Servings 6 9 11Vegetable Group Servings 3 4 5Fruit Group Servings 2 3 4Milk Group Servings 2-3 2-3 2-3Meat Group (ounces) 5 6 7
Total Fat (grams) 53 73 93Total Added Sugars (teaspoons)
6 12 18
Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings of Dairy or other Calcium-rich foods. “Meat” group amounts are in total ounces.
Old USDA Categories (3)Old USDA Categories (3)
2005 U.S. Dietary Guidelines 2005 U.S. Dietary Guidelines Matches MyPyramidMatches MyPyramid
http://www.healthierus.gov/http://www.healthierus.gov/dietaryguidelines/dietaryguidelines/
Focus on fruits.Focus on fruits.
Vary your veggies.Vary your veggies.
Get your calcium-rich foods.Get your calcium-rich foods.
Make half your grains whole.Make half your grains whole.
Go lean with protein.Go lean with protein.
Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.
Key food group messages from the Dietary Guidelines and MyPyramid:
The Current MyPyramid Food GuideThe Current MyPyramid Food Guide
The MyPyramid of 2005The MyPyramid of 2005
Click on the following link and explore: Click on the following link and explore: www.mypyramid.govwww.mypyramid.gov
Be sure to read on the website:Be sure to read on the website: Anatomy of the Pyramid (understand it)Anatomy of the Pyramid (understand it) Colored coded-categories and descriptionsColored coded-categories and descriptions What counts as an oz. (explore individual What counts as an oz. (explore individual
foods)foods) Personalize your MyPyramid (this will be one of Personalize your MyPyramid (this will be one of
your assignments in Pageout)your assignments in Pageout)
Print materials: Print materials: Mini PosterMini Poster
Print materials: Print materials: Mini PosterMini Poster
MyPyramid TrackerMyPyramid Tracker
A tool for those desiring a more A tool for those desiring a more advanced analysis of their food intake advanced analysis of their food intake and physical activityand physical activity
MyPyramid MyPyramid Recommendations Compared to ConsumptionRecommendations Compared to Consumption
-100
0
100
200
Per
cent
cha
nge
Females 31-50 Males 31-50
Increases
Current Consumption
Decreases Fruits Vegetables Grains Meat & Beans Milk
Bars show percent change needed in consumption to meet recommendations
Fat, Oil & Added Sugars Fat, Oil & Added Sugars Allowances Compared to ConsumptionAllowances Compared to Consumption
-100
-50
0
50
100
Per
cent
Cha
nge
Females 31-50 Males 31-50
Solid fats Oils Added sugars
Increases
Current Consumption
Decreases
Bars show percent change needed in consumption to meet recommendations
Vegetable Recommendations Vegetable Recommendations Compared to ConsumptionCompared to Consumption
9%
6%
7%
30%
48%
Consumed*
Recommended*
17%
11%
17%
17%
38%
Dark Green Vegetables
Legumes
Starchy Vegetables
Orange Vegetables
Other Vegetables
22%
45%
*Females 31-50
Grain Recommendations Grain Recommendations Compared to ConsumptionCompared to Consumption
50%
50%
Consumed*
Recommended*13%
87%
Whole Grains Refined Grains
*Females 31-50
MyPyramid TipsMyPyramid Tips Plan your meals and take your own Plan your meals and take your own
lunchlunch Include vegetable protein oftenInclude vegetable protein often Eat a colorful salad daily including Eat a colorful salad daily including
dark green/yellow/orange/red /purple dark green/yellow/orange/red /purple veggies and fruitsveggies and fruits
Include a vitamin C rich food every dayInclude a vitamin C rich food every day Choose whole grainsChoose whole grains
The Healthful House of Food and The Healthful House of Food and Fitness Fitness by Cherie Mooreby Cherie Moore
Cherie’s Food Guide On The WebCherie’s Food Guide On The Web
Using Exchange Lists to Plan Your Using Exchange Lists to Plan Your MealsMeals
What is the Exchange System?What is the Exchange System? Who Developed the Exchange System?Who Developed the Exchange System?
American Diabetes AssociationAmerican Diabetes Association American Dietetics AssociationAmerican Dietetics Association
Who could use these Exchange Lists?Who could use these Exchange Lists? DiabeticsDiabetics AthletesAthletes Someone striving for weight lossSomeone striving for weight loss AnyoneAnyone
Exchange System-Important Points Exchange System-Important Points to Make it Workto Make it Work
Strict attention to portion sizesStrict attention to portion sizes Not categorized by vitamins and mineralsNot categorized by vitamins and minerals Categorized by the energy (Calories) and Categorized by the energy (Calories) and
energy nutrients (carbs, fats, and proteins)energy nutrients (carbs, fats, and proteins) Some foods in different categories than the food Some foods in different categories than the food
pyramid (cheese, corn, and olives)pyramid (cheese, corn, and olives) Six general exchange categories Six general exchange categories (fat, starch, (fat, starch,
vegetable, fruit, milk, “meat”)vegetable, fruit, milk, “meat”)
Exchange System ListsExchange System Lists
Exchange Lists CategoriesExchange Lists Categories
Starch (80 kcal)Starch (80 kcal) 15 grams carbohydrate15 grams carbohydrate 3 grams protein3 grams protein 0-1 grams fat0-1 grams fat
Vegetable (25 kcal)Vegetable (25 kcal) 5 grams carbohydrate5 grams carbohydrate 2 grams protein2 grams protein 0 grams fat0 grams fat
Exchange Lists CategoriesExchange Lists Categories
Fruit (60 kcal)Fruit (60 kcal) 15 grams carbohydrate15 grams carbohydrate 0 grams protein0 grams protein 0 grams fat0 grams fat
Protein- legumes, meats, cheeses (55-100 kcal)Protein- legumes, meats, cheeses (55-100 kcal) 0 grams carbohydrate0 grams carbohydrate 7 grams protein7 grams protein 1-8 grams fat (depending on whether food is very lean, 1-8 grams fat (depending on whether food is very lean,
lean, medium fat or high fat)lean, medium fat or high fat)
Exchange Lists CategoriesExchange Lists Categories
Milk (90-150 kcal)Milk (90-150 kcal) 12 grams carbohydrate12 grams carbohydrate 8 grams protein8 grams protein 0-8 grams fat (depending on amount of fat in milk)0-8 grams fat (depending on amount of fat in milk)
Fat (45 kcal)Fat (45 kcal) 0 grams carbohydrate0 grams carbohydrate 0 grams protein0 grams protein 5 grams fat5 grams fat