1. Nutrition Guidelines Chapter 4 Food Science

2. Dietary Reference Intakes • Dietary Reference Intakes: (DRI) is a set of nutrient reference values. Can be used to plan and assess diets for healthy people. • Purpose of DRI is to prevent diseases caused by lack of nutrients • Recommended Dietary Allowance: (RDA) planning tool that has been published since 1943. • Suggested levels of nutrient intake to meet the needs of most healthy people. • Not available for every known nutrient • Estimated Average Requirement: (EAR) nutrient recommendation estimated to meet the need of help the healthy people in a group • Adequate Intake: (AI) value set for nutrients; used for all nutrients for infants under the age of one year • Upper Tolerable Intake Level: (UL) fourth reference standard; represents the maximum level at which a nutrient is unlikely to cause harm to most people

3. Serving Information Serving Size: amount of a food item normally eaten at one time The number of servings you need depends on several factors (age, sex, body size, activity level, etc.) Females generally require fewer servings than males. large people need more servings than smaller people. Active people usually need more servings than inactive people. Serving sizes for young children are smaller, but they still need the same number of servings from each group. See serving size examples on pg 62 of textbook

4. Dietary Guidelines for Americans Dietary Guidelines for Americans: published by the United States Departments of Agriculture and Health and Human Services 10 recommendations were developed to help healthy people age 2 and older Developed because many people in the US eat unhealthy diets.

5. Dietary Guidelines for Americans (p63) Aim for a healthy weight Be physically active each day Let the pyramid (my plate) guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat 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

6. Use Variety, Moderation, & Balance Variety, moderation, and balance sum up healthful eating with the dietary guidelines Variety: include many different types of foods in your diet Moderation: avoid eating too much of any one type of food Balance: selecting some foods that are lower in salt, sugars, saturated fats, cholesterol, and calories Work toward improving your eating patters over the long haul to build a helathful lifestyle

7. Daily Values on Food Labels Daily Values: recommended nutrient intakes based on daily calorie needs Based on a 2,000 calorie diet Labels highlight only nutrients most important to the health of today’s customer

8. Nutrient Density Nutrient density: comparison of the nutrients provided by a food with the calories provided by the food Evaluation of the nutritional quality of food Example: baked potato vs. potato chips Calculating involves looking at a person’s daily nutrient and calorie needs Food that provides a greater percentage of nutrient needs than calorie needs has a high nutrient density Food that provides a lesser percentage of nutrient needs than a calorie needs has a low nutrient density

9. Nutrient Density Teenage girl needs 2,200 total calories and 15 milligrams of iron for the day Potato chips provide 150 calories and .46 milligrams of iron per serving. This means the chips supplies 7% of the calorie needs (150/2,200=.07) Chips only supply 3% of iron needs (.46/15=.03) The chips have a low nutrient density for iron

10. Food Recommendations and Guidelines • Keep a Food Diary • Food Diary: record the kids and amounts of foods and beverages consumed for a given time. (This includes all food) • Need a complete diary if you want an accurate analysis of your diet • Analyze Your Diet • Use the information recorded in your food diary to see if you are meeting your daily nutrient needs • If your analysis indicates your diet is low in some nutrients chapters 5-9 will be helpful • Plan Menus Using My Plate (no longer Food Guide Pyramid) • Eating right may be easier and tastier than you think • Need to think about which foods will go in different components of the “plate”