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Nutrition Guidelines. Chapter 4. Tools for Planning Healthy Diets. Dietary Reference Intakes New tool developed by Food and Nutrition Board of Institute of Medicine RDA (recommended dietary allowances) since 1943…newly revised 4 types of DRI’s Estimated Average Requirements (EAR)
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Nutrition Guidelines Chapter 4
Tools for Planning Healthy Diets • Dietary Reference Intakes • New tool developed by Food and Nutrition Board of Institute of Medicine • RDA (recommended dietary allowances) since 1943…newly revised • 4 types of DRI’s • Estimated Average Requirements (EAR) • Newly revised RDA’s • Adequate Intake (AI) • Upper Tolerable Intake Level (UL)
DRI’s can be used for diet planning…however, they are just one type of standard. To fully evaluate your diet, you must look at your overall eating pattern, health condition, i.e, medications and diseases. True nutrient lacks or eccesses can be found only through medical tests. Appendix A shows a chart of RDA’s and DRI’s
Revised Dietary Guidelines Making the 2005 Dietary Guidelines Work For a Healthier You • Tip #1: Plan Ahead for Healthful Eating • Tip #2: Fit More In • Tip #3: Choose Your “Carbs” by the Company They Keep • Tip #4: Make Calories Count • Tip #5: Get the Power of Omega-3s • Tip # 6: Watch the Sodium, Boost the Potassium
2005 Dietary Guidelines con’d • Tip #7: Refresh with Less • Tip #8: Keep It Clean, Chilled and Properly Cooked • Tip #9: Move It to Be Fit • Visit online resources such as www.mealtime.org with databases of healthful, flavorful and easy recipes and food prep tips, featuring a variety of nutrient-rich ingredients. • www.kidsnutrition.org
Food Guide Pyramid Since 1992
Grains Group • Most active teen females should eat 9 servings from the bread, cereal, rice and pasta group. • Most active teen males should eat 11 daily servings from the same group. • 50-60% of daily calories from grains • Excellent sources of carbohydrates and fiber
Veggies and Fruits • Teen females-4 veggies and 3 fruits/day • Teen males-5 veggies and 4 fruits/day • Another important source of fiber • Great sources of vitamins andminerals
Milk and Meats Groups • Milk- milk, yogurt and cheese • Teens need 3 servings Meats-meat, poultry, fish, dry beans, eggs and nuts • Teens need 2-3 servings
Fats, Oils, Sweets • Candy, butter, margarine, table syrups, cakes, cookies, snack foods, alcohol • These foods should be eaten sparingly, because they provide FEW nutrients. • Foods in this group are dense in fats and sugars…note the symbols on the food guide pyramid!
Determining Daily Servings • Range of servings (teen males need most) • Number of servings depends on: • Age, sex, size, activity level • Teens need more than adults • Senior citizens need less • Females generally require fewer servings • Active people need more • To reduce weight, reduce servings
1 slice bread ½ c. cooked veggies 1 c. leafy raw veggies ¾ c. juice 1 apple 1 c. milk 2 ½-3 oz meat, poultry or fish 1 egg ½ c. cooked cereal 3-4 small crackers ½ hamburger bun ½ c. canned fruit 8 oz yogurt 1 ½ oz natural cheese ½ c. cooked beans 2 T. peanut butter Serving Sizes Examples
Daily Values on Food Labels servings calories fat percentages Based on 2000 calorie diet Cal/gm
Nutrient Density • Comparison of nutrients with calories • Evaluation of nutrition quality of food • High nutrient density-healthy foods • Low nutrient density-empty calorie foods • Every food has potential to make dietary contributions. • Remember variety, moderation & balance!
Using Food Recommendations and Guidelines • Keep a food diary. • Analyze your diet. • Plan menus using food guide pyramid. **Use tips on page 70 of Nutrition and Fitness text.
