Basis of a Healthy Basis of a Healthy DietDiet

How do we make good How do we make good choices?choices?

Practical Steps to TakePractical Steps to Take

Consume a variety of foodsConsume a variety of foods Don’t over-consume any one foodDon’t over-consume any one food ModerationModeration Nutrient density- ratio of nutrient Nutrient density- ratio of nutrient

needs met by food to energy needsneeds met by food to energy needs Energy density– energy Energy density– energy

content/weight of foodcontent/weight of food

States of Nutritional HealthStates of Nutritional Health

Balanced NutritionBalanced Nutrition Under nutritionUnder nutrition OvernutritionOvernutrition

Measuring Nutritional StatusMeasuring Nutritional Status

Anthorpmetic measuresAnthorpmetic measures– HeightHeight– WeightWeight– Per cent body fatPer cent body fat

Food Diary Food Diary

Caloric and Nutritional Caloric and Nutritional DensityDensity

Caloric (energy) density- the kcal content Caloric (energy) density- the kcal content provided per gram of food weightprovided per gram of food weight– High: fried foods, sweetsHigh: fried foods, sweets– Low: many fruits and vegetablesLow: many fruits and vegetables– Calculate by: kcal of food/weight of food in gCalculate by: kcal of food/weight of food in g

Nutritional density- ratio derived by dividing a Nutritional density- ratio derived by dividing a food’s contribution to nutrient needs by its food’s contribution to nutrient needs by its contribution to energy needscontribution to energy needs– High: milkHigh: milk– Low: sodaLow: soda– Calculate by: (kcal of food/weight of food in g) x Calculate by: (kcal of food/weight of food in g) x

% Daily value of vitamin/mineral% Daily value of vitamin/mineral

Measures of Nutritional Measures of Nutritional NeedsNeeds

Measures set based on nutrition Measures set based on nutrition researchresearch– These are averagesThese are averages

Dietary reference intakes (DRIs) set by Dietary reference intakes (DRIs) set by the Food and Nutrition Board of the the Food and Nutrition Board of the National Academy of Sciences:National Academy of Sciences:– Estimated Average Requirements (EARs)Estimated Average Requirements (EARs)– Recommended Daily Allowances (RDAs)Recommended Daily Allowances (RDAs)– Adequate Intakes (AIs)Adequate Intakes (AIs)– Tolerable Upper Intake Levels (ULs)Tolerable Upper Intake Levels (ULs)

Estimated Average Estimated Average RequirementsRequirements

Estimates which meet the needs of Estimates which meet the needs of 50% of the individuals of a specific 50% of the individuals of a specific age and genderage and gender

Based on a physiological marker Based on a physiological marker such as the activity of a specific such as the activity of a specific enzyme or the maintenance of enzyme or the maintenance of healthy cell functionhealthy cell function

Recommended Dietary Recommended Dietary AllowancesAllowances

RDAs are averages of the required RDAs are averages of the required nutrient intakes which will meet the nutrient intakes which will meet the needs of 97 to 98% of the needs of 97 to 98% of the individuals in a specific gender, age individuals in a specific gender, age groupgroup

RDA = EAR X 1.2RDA = EAR X 1.2

Adequate IntakesAdequate Intakes

When there is not enough When there is not enough information available to set EARs and information available to set EARs and RDAs then this measure is usedRDAs then this measure is used

Based on observed or experimental Based on observed or experimental informationinformation

EERs and ULsEERs and ULs

Estimated Energy Requirements are Estimated Energy Requirements are rough estimates of energy needsrough estimates of energy needs

Energy needs depend on level of Energy needs depend on level of activityactivity

Tolerable Upper Intake Levels are Tolerable Upper Intake Levels are estimates of the maximal amount of a estimates of the maximal amount of a specific nutrient that should be specific nutrient that should be ingested in a day. ingested in a day.

Amounts greater than ULs may cause Amounts greater than ULs may cause health problemshealth problems

Use of these measuresUse of these measures

All of these measures are intended to All of these measures are intended to be guidelines for planning a healthy be guidelines for planning a healthy dietdiet

They are meant to be used in They are meant to be used in conjunction with other information conjunction with other information such as age, gender, level of physical such as age, gender, level of physical activity, general health etcactivity, general health etc

The Food PyramidThe Food Pyramid

Designed for a quick way to assess Designed for a quick way to assess food intakefood intake

Consists of 6 groupsConsists of 6 groups– Breads, cereal, rice, pasta (6-11 servings)Breads, cereal, rice, pasta (6-11 servings)– Fruits (2-4 servings)Fruits (2-4 servings)– Vegetables (3-5 servings)Vegetables (3-5 servings)– Milk, yogurt, cheese (2-3 servings)Milk, yogurt, cheese (2-3 servings)– Meat (2-3 servings)Meat (2-3 servings)– Fats and sweetsFats and sweets

The Food PyramidThe Food Pyramid

Menu planning with the Food PyramidMenu planning with the Food Pyramid– Does not apply to infants under 2 yearsDoes not apply to infants under 2 years– No one food is essential to good nutrition. No one food is essential to good nutrition.

Each food is deficient in at least one nutrient.Each food is deficient in at least one nutrient.– No one food group provides ass essential No one food group provides ass essential

nutrients in adequate amounts.nutrients in adequate amounts.– Variety of using different groups and Variety of using different groups and

different foods in each group is essential for different foods in each group is essential for nutrition.nutrition.

– Foods within each group can vary widely in Foods within each group can vary widely in nutrient and energy content.nutrient and energy content.

Food LabelsFood Labels

The FDA requires most food items The FDA requires most food items must now be labeled with nutritional must now be labeled with nutritional infoinfo– Exceptions: fresh meat, fresh produceExceptions: fresh meat, fresh produce

Usually based on a 2000 kcal/day dietUsually based on a 2000 kcal/day diet Serving size info must be consistent Serving size info must be consistent

among foods of the same kindamong foods of the same kind Ingredients are listed in descending Ingredients are listed in descending

order by weightorder by weight

Food LabelingFood Labeling There are very specific guidelines required There are very specific guidelines required

in the labeling of foodin the labeling of food Using the text book and the labels on the Using the text book and the labels on the

foods provided foods provided – Detremine what specific information can be Detremine what specific information can be

found on the labelsfound on the labels– How could that information be used in helping How could that information be used in helping

to plan mealsto plan meals– What possible pit falls are there in the What possible pit falls are there in the

lableling?lableling?– Rank from highest to lowest foods that are Rank from highest to lowest foods that are

most energy dense. Then do the same for the most energy dense. Then do the same for the foods that are most nutrient densefoods that are most nutrient dense