The document provides an overview of key concepts in nutrition including: 1. It discusses strategies for achieving a balanced diet such as consuming a variety of foods in moderation. 2. Tools for planning healthy diets are presented, including the Food Guide Pyramid and Dietary Guidelines for Americans. 3. Standards for food labeling like the Daily Values and Nutrition Facts panel are explained.

1. Chapter 2 Lecture Outline Copyright The McGraw-Hill Companies, Inc. Permission required for reproduction or display

2. Philosophy That Works “Consume a variety of foods balanced by a moderate intake of each food.” Variety Choose different foods Balanced Do not overeat any single type of food Moderation Control portion size

3. Nutrient Density Nutrient Dense Comparison of vitamin and mineral content with number of kcals Empty calories

4. Comparison of Nutrient Density

5. Energy Density Comparison of kcal content with weight of food High-energy-dense foods Low-energy-dense foods

6. States of Nutritional Health

7. Desirable Nutritional Health Intake meets body’s needs Body has a small surplus

8. Undernutrition Intake is below body’s needs Surpluses are depleted Health declines Metabolic processes slow or stop Subclinical deficiency Clinical symptoms

9. Overnutrition Intake exceeds body’s needs Short term Few symptoms Long term Serious conditions Obesity Abuse of supplements www.shapeup.org

11. Measuring Nutritional State Anthropometric Biochemical Assessment Clinical Assessment Dietary Assessment Economic Assessment

12. Measuring Nutritional State

13. Limitations of Nutritional Assessment Delayed symptoms and signs Symptoms due to different causes

14. Healthy Habits to Adopt Consume a healthy diet Control your weight Drink alcohol in moderation (optional) Exercise > 30 minute a day Don’t smoke

15. Guidelines For Planning Healthy Diets:

16. The Food Guide Pyramid Translates science into practical terms Helps people meet nutritional needs For carbohydrate, protein, fat, vitamins, & minerals Suggests a pattern of food choices Incorporates foundations of healthy diet: Variety, balance, moderation

20. The Food Guide Pyramid Not for children under the age of 2 Each food is deficient in at least one essential nutrient Variety is the key Calorie and nutrient content may vary within a food group

21. Using the Pyramid Choose low-fat/non-fat options Include plant proteins several times a week Include dark green vegetable every day Include vitamin C-rich food every day Choose whole-grain products Include plant oils daily Eat fish at least twice a week

22. Number of Calories 18 tsp 12 tsp 6 tsp Total sugar 93 73 53 Total fat 7 6 5 Meat 2-3 2-3 2-3 Milk 4 3 2 Fruit 5 4 3 Veg 11 9 6 Bread 2800 kcal 2200 kcal 1600 kcal Energy

23. Evaluating Our Average Diet Does not meet the recommended servings Consumes only 1-2 fruits/day (vs. 2-4 servings recommended) Consumes only 2-3 vegetables/day (vs. 3-5 recommended) Excessive in fats, oils, & sweet foods

24. How Does Your Diet Rate? www.usda.gov/cnpp www.forcevbc.com/good/food.htm

25. The Dietary Guidelines Another tool for menu planning

26. The Dietary Guidelines for Americans Published by USDA and DHHS Created to promote: Optimal nutrient intakes and diet composition Adequate vitamin and mineral intakes Reduce the risk of chronic diseases Intended for healthy children (>2 yrs) and adults

27. Aim for Fitness Aim for a healthy weight BMI Waist circumference Be physically active each day > 30 minutes a day, most days of the week

28. Build a Healthy Base Let the pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep foods safe to eat

29. Choose Sensibly Chose a diet low in saturated fat and cholesterol; moderate in total fat Moderate your intake of sugars Choose and prepare foods with less salt If you drink alcoholic beverages, do so in moderation

30. Using of the Dietary Guidelines Consider your state of health Differences in genetic background There is no ‘optimal’ diet

32. Advice from the American Dietetic Association Be realistic, make small changes Be adventurous, try new foods Be flexible, balance sweets and fatty foods with physical activities Be sensible, watch portions Be active daily

33. Nutrient Standards and Recommendations

34. Dietary Reference Intake (DRI) Ongoing and collaborative effort Health Canada and the Food and Nutrition Board of the Institute of Medicine (US)

35. RDAs AIs DRIs EERs ULs

36. Standards Under the DRI

37. The Recommended Dietary Allowances “Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender”---- the Food and Nutrition Board of the National Academy of Sciences

39. Scientific Research

42. Studies Laboratory animal experiments Human studies Case-control study Double-blind study Peer Review Follow-up studies

43. Standards For Food Labeling DRIs are gender and age specific FDA developed the Daily Values Generic standard used on food labels Allow for comparison

44. DRV for 2000 kcal 3500 mg Potassium < 2400 mg Sodium 25 g Fiber 300 g Carbohydrate < 300 mg Cholesterol 50 g Protein < 20 g Saturated Fat < 65 g Fat DRV 2000 kcal Food Component

45. Nutrition Facts

46. What’s on the Food Label? Product name Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components

47. What Food Requires a Label? Nearly all packaged foods and processed meat products Health claims Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary

48. What is Not Required on a Label? % Daily Value for protein (for foods intended for 4 yrs. or older) Protein deficiency is rare Procedure to determine protein quality is expensive

49. Health Claims Allowed on Food Labels Relating to Osteoporosis Some cancer Cardiovascular disease Hypertension Neural tube defects Tooth decay Stroke Use of “may” or “might”

50. Comparative and Absolute Nutrient Claims Sugar (free, no added) Calories (free, low) Fiber (high, food source, added) Fat (free, low, reduced) Cholesterol (free, low, reduced) Sodium (free, low, light)

51. Claims Fortified/enriched Healthy Light, lite Diet Good source Organic Natural

52. Poor Nutrition Advice Quick fix Warnings of danger Sounds too good to be true Simplistic conclusions Recommendations based on single study Dramatic statements Lists “good” and “bad” foods Selling a product Studies published without peer review Studies that ignore differences among individuals or groups

53. Good Nutrition Advice Physicians Registered Dietitian www.eatright.org/find/html www.dietitians.ca

54. Dietary Supplements

55. Dietary Supplements Dietary Supplement Health and Education Act (DSHEA) 1994 Classified vitamins, minerals, amino acids and herbal remedies as foods Can be marketed in US without FDA approval if: Reasonably safe Product must be labeled as a dietary supplement

57. Evaluating Claims www.eatright.org www.acsh.org www.quackwatch.com www.ncahf.org www.dietary-supplements.info.nih.gov www.fda.gov www.navigator.tufts.edu