What is a healthy diet?
To "consume a variety of foods balanced by a moderate intake of each food"
Variety
Balanced
Moderation
The Food Guide Pyramid
Not for children under the age of 2
Each food is deficient in at least one essential nutrient
Variety is key
Calorie and nutrient content may vary within a food group
Recommendations with using the Food Guide Pyramid
Choose low-fat options
Include vegetable protein several times a week
Include dark green/yellow/orange vegetable every day
Include a vitamin C rich food every day
Choose whole grains
Evaluation of our diet using the Food Guide Pyramid
Do not meet all the serving recommendations for all food groups
Consume 1-2 servings of fruit a day (versus recommended 2-4)
Consume 2-3 servings of vegetables a day (versus recommended 3-5)
Excessive intake in the fats, oils, and sweets group (versus use "sparingly")
The Dietary Guidelines
Eat a variety of foods
Balance your food intake with physical activity; maintain or improve your weight
Choose a diet with plenty of grain products, vegetables, and fruits
The Dietary Guidelines
Choose a diet low in fat, saturated fat, and cholesterol
Choose a diet moderate in sugar
Choose a diet moderate in salt and sodium
If you drink alcoholic beverages, do so in moderation
The Dietary Guidelines
- Made to decrease the risk for diseases
- Designed to promote adequate intake of vitamins and minerals
- Many disease are genetic in nature
- Dietary changes may only help some
- Provides general information for a population (not individual)
RDA
RDA for only 19 of the important nutrients
RDA for healthy males and females of various age groups
RDA for pregnant and lactating women
RDA
RDAs are based on average requirements
RDAs are increased to account for variability in population
RDAs are increased to account for inefficient use
RDAs, by definition, are a generous allowances
RDA
Improvement in health are not expected if consume more than the RDA amounts
Promotes equilibrium
Positive balance
Negative balance
Updated every 4-5 years
Uses for RDAs
Planning food supplies for groups
Establishing standards for food assistance programs
Evaluating dietary survey data
Develop food & nutrition information
Help establish food label standards
Regulate food fortification
Developing new food products
Standards for food labeling
RDA not used on food label since it is gender and age specific
FDA developed the Daily Values
Reference Daily Intake (RDI) for vitamins and minerals
Daily Reference Value (DRV) for nutrients without RDAs
Only used on food labels
The RDI
Carbohydrates
Based on the 1968 RDAs (highest RDA values)
Four versions available
1. Over the age of 4
2. Infants less than 1 year of age
3. Children 1-4 years of age
4. Pregnant and lactating women
Daily Reference Value (DRV)
For proteins, fat, cholesterol, dietary fiber, CHO, sodium, potassium
Consumers can evaluate own food choices
Not everyone has same desirable standards for intake
All foods are not created equal
Nutrient density
Comparison of vitamin and mineral content to number of kcals
Empty calories
Provides kcals and few to none other nutrients
What’s on the Food Label?
Product name
Manufacturer’s name and address
Amount in the package
Ingredients in descending order by weight
What food requires a label?
Nearly all packaged foods and processed meat products
Fresh fruit, vegetable, raw single ingredient meal, poultry, fish are voluntary
What food do not require a label?
Food for immediate consumption
Ready-to-eat foods not for immediate consumption but prepared on site
Bulk food sold to consumer
Medical foods
Foods that contain very little nutrient
Food produced by small businesses
Food packaged in small containers
Nutrition Fact
Uniform serving size
% Daily Value
Based on 2,000 kcals diet
Comparative and absolute nutrition claim must follow strict legal guidelines
Limited health claims
