Diet Design Tools And Guidelines

Chapter 2 Diet Design Tools and Guidelines

Status of Nutritional Health  

Desirable Undernutrition   

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Depleted nutrient stores Reduced biochemical functions Clinical signs and symptoms

Overnutrition   

Excess intake of Calories and Fat Obesity Use of vitamin & mineral supplements

ABCDE of Nutritional Assessment  Anthropometrics  Biochemical  Clinical  Diet

history  Economic Status

What & How Much To Eat? (Review)    

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Learn the body’s nutrient needs Categorize the body’s nutrient needs Learn the foods that meet these needs Learn how to think critically about food choices, read labels, and evaluate foods Apply the above information to create a personalized food plan

Healthful Nutrition for Fitness and Sport Categorizing the Body’s Nutrient Needs 

40-45 Essential Nutrients     

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Glucose 2 Fatty Acids (EFA) 9 Amino Acids (EAA) 13 Vitamins About 21 Minerals Water

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Six General Classes of Nutrients 

Carbohydrates

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Fats

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Protein

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Vitamins

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Minerals

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Water

General Functions of Nutrients in Foods 

Provide Water

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Provide Fuel for Entire Body

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Provide Building Blocks

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Provide Metabolic Regulators

A Calorie 

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A measurement of energy measured in a bomb calorimeter “the amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius” Food is measured in kilocalories (kcal) “Calories” with a large “C” on nutrition label are in kcal

The Energy Nutrients E n e r g y N u t r ie n t s ( E n e r g y = C a lo r ie s in N u t r it io n ) T h e T o t a l M a k e s U p Y o u r D a ily C a lo r ic In t a k e A lc o h o l is a T o x in A d d in g 7 C a lo r ie s p e r G r a m C a rb o h y d ra te s 4 C a lo r ie s p e r G r a m 6 0 - 7 0 % o f C a lo r ie s T y p e is V e r y Im p o r t a n t

P r o t e in 4 C a lo r ie s p e r G r a m 1 0 - 1 5 % o f T o t a l C a lo r ie s U s e P r o t e in C a lc u la t io n f o r T o t a l

Fat 9 C a lo r ie s p e r G r a m L e s s th a n 3 0 % P r e f e r a b ly 2 0 %

Energy Nutrients (Energy=Calories) 

Carbohydrates (4 kcalories per gram) » »

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Lipids (9 kcalories per gram) » »

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65-75% of kcalories Complex Vs. Simple 20% of kcalories (govt. recs 20-35%) Unsaturated Vs. Saturated

Proteins (4 kcalories per gram) »

10-15% of kcalories

Transformation of Energy 

1,000 calories = 1 kcal = 1(food) Calorie CHO

PROTEIN

FAT ALCOHOL

ENERGY SOURCES

Food Label Energy Nutrient Calculations

Nutrition Facts Amount per Serving Calories 80 Total Fat 1g Total Carbohydrate 15g Protein 3 g 

Per serving 

CHO: 15g x 4 kcal/g = 60

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PRO:

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FAT: TOTAL: 81 kcal, rounded down to 80

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kcal 3g x 4 kcal/g = 12 kcal 1g x 9 kcal/g = 9 kcal

The Standard American Diet (SAD)

❚ ~16% of kcals as proteins ❙ 2/3 from animal sources

❚ ~50% of kcals as CHOs ❙ 1/2 from simple sugars ❙ Rest mainly refined flours

❚ ~33% of kcals as Fats ❙ ~2/3 from animal fats

Calculating Percent Kcal CHO

290 grams x 4 kcal/g = 1160 kcal

Fat

60 grams x 9 kcal/g = 540 kcal

Protein

70 grams x 4 kcal/g = 280 kcal

Total

1980 kcal

% kcal from CHO = 1160 / 1980 = 59% % kcal from fat = 540 / 1980 = 27% % kcal from protein = 280 / 1980 = 14 %

The Non-Energy Yielding Nutrients

Vitamins: 

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Compose of various chemical elements Vital to life Needed in tiny amounts Fat soluble Water soluble Yields no energy

Minerals: 

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Inorganic substances Needed in tiny amounts Trace minerals Major minerals Yields no energy

Water   

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Compose of H2O Vital to life Is a solvent, lubricant, medium for transport, and temperature regulator Makes up majority (2/3) of our body Yields no energy

Learning Human Nutrient Needs DRI (Dietary Reference Intakes) 

RDA (Recommended Dietary Allowances) 

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Established by Food and Nutrition Board of National Academy of Sciences and updated every 4-5 years Meets general nutrition needs of healthy adults RDA for 19 nutrients Fig. 2.p057

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AI (Adequate Intake)  

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Set when scientific data insufficient Example: Copper, Biotin, Chromium

UL (Tolerable Upper Intake Levels) 

Upper Intakes for possible toxic nutrients

Standards For Food Labeling 

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RDA not used on food label since it is gender and age specific FDA developed the Daily Values 

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Reference Daily Intake (RDI) for vitamins and minerals Daily Reference Value (DRV) for nutrients without RDAs Only used on food labels

DRV for 2000 kcal Food Component

DRV 2000 kcal

Fat

<65 g

Sat. Fat

< 20 g

Protein

50 g

Cholesterol

< 300 mg

CHO

300 g

Fiber

25 g

Sodium

<2400 mg

Potassium

3500 mg

General Food Label Nutrient Recommendations (separate topic later)    

Look at all the information Look for Quality of Ingredients Fit the information into your own diet Understand DV and how it may or may not apply to you

Foods that Meet Nutrient Needs 

Concept of Nutrient Density 

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Choose mostly foods that are higher in nutrients for the amount of Calories

Dietary Guidelines Food Guides Exchange List Programs Personal Food Choices

The Dietary Guidelines of 2000 

Aim For Fitness  

Aim for a healthy weight Be physically active each day

More Dietary Guidelines 

Build a Healthy Base   

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Let the pyramids guide your food choices Choose a variety of fruits and veggies daily Choose a variety of grains daily, especially whole grains Keep food safe to eat

More Dietary Guidelines 

Choose sensibly 

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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 (but not at all if you are pregnant)

The Eatwise Dietary Guidelines for People who enjoy Lifelong Good Health 

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They eat grains and related foods at each meal, mainly whole grain, unrefined, and minimally processed. They eat a variety of fruits and vegetables, about 7 cups throughout the day. They eat mostly legumes, nuts and seeds, then fish, poultry, and then less often, red meat. They eat moderate amounts of fats, preferably plant oils over animal fats. They eat small amounts of dairy foods, mostly as yogurt and cheese and wise eaters know that soy milk are healthful alternatives.

More Eatwise Guidelines 

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They eat small amounts of added sugar and added salt. They drink about six glasses of water a day, and if they drink alcohol, they do so in moderation (but none at all if pregnant). They enjoy their pleasures of their foods and meals.

Eatwise Program Guidelines  

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Breastfeeding-The best start in life Vegetarianism-Emphasize plant foods and minimize animal foods Sustainability-Buy local and sustainable Safe and Hygienic Foods-Practice food safety in the kitchen

2005 U.S. Dietary Guidelines-9 General Topics 

http://www.healthierus.gov/dieta

History of USDA’s Food Guidance Food for Young Children

1992

1916 1940s 1970s

2005

1950s-1960s

Food Guides  

To translate science into practical terms To help people meet the nutritional needs for carbohydrate, protein, fat, vitamins, & minerals

1990-2005 USDA Food Guide Pyramid

What Counted as a Serving in the Old Pyramid? Now in oz.

Bread, Cereal, Rice, and Pasta 1 slice of bread

1 ounce of ready to-eat cereal

1/2 cup of cooked cereal, rice, or pasta

1/2 cup of other vegetables, cooked or raw

3/4 cup of vegetable juice

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

Vegetable 1 cup of raw leafy vegetables

Fruit 1 medium apple, banana, orange

Milk, Yogurt, and Cheese 1 cup of milk or yogurt

1-1/2 ounces of natural cheese

2 ounces processed cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean meat, poultry, fish

1/2 cup of cooked dry beans or ½ cup tofu counts as a serving. 2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of “meat” according to the USDA.

Old USDA Categories (3) Low 1,600

Mod 2,200

High 2,800

Grain Group Servings Vegetable Group Servings Fruit Group Servings Milk Group Servings Meat Group (ounces)

6 3 2 2-3 5

9 4 3 2-3 6

11 5 4 2-3 7

Total Fat (grams) Total Added Sugars (teaspoons)

53 6

73 12

93 18

Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings of Dairy or other Calcium-rich foods. “Meat” group amounts are in total ounces.

2005 U.S. Dietary Guidelines Matches MyPyramid 

http://www.healthierus.gov/dieta

Key food group messages from the Dietary Guidelines and MyPyramid: Focus on fruits.

Vary your veggies.

Get your calcium-rich foods.

Make half your grains whole.

Go lean with protein. Know the limits on fats, salt, and sugars.

The Current MyPyramid Food Guide

The MyPyramid of 2005 

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Click on the following link and explore: www.mypyramid.gov Be sure to read on the website:   

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Anatomy of the Pyramid (understand it) Colored coded-categories and descriptions What counts as an oz. (explore individual foods) Personalize your MyPyramid (this will be one of your assignments in Pageout)

Print materials: Mini Poster

Print materials: Mini Poster

MyPyramid Tracker A tool for those desiring a more advanced analysis of their food intake and physical activity

MyPyramid Recommendations Compared to Consumption

Bars show percent change needed in consumption to meet recommendations 200

Percent change

Females 31-50

Males 31-50

100 Increases Current Consumpt ion

0 Fruits

Vegetables

Grains

Meat & Beans

Milk Decrease s

-100

Fat, Oil & Added Sugars Allowances Compared to Consumption Bars show percent change needed in consumption to meet recommendations

Percent Change

100

Females 31-50

Males 31-50

50 Increases Current Consumpt ion

0

Decrease s

-50 -100

Solid fats

Oils

Added sugars

Vegetable Recommendations Compared to Consumption Consume d* 9% 6%

Recommende d*

22%

17%

7%

38%

45 %

11%

48%

17%

30% 17%

Dark Green Vegetables

Orange Vegetables

Legumes

Other Vegetables

Starchy Vegetables

*Females 31-50

Grain Recommendations Compared to Consumption Consume d* 13%

Recommende d* 50%

50% 87%

Whole Grains

Refined Grains *Females 31-50

MyPyramid Tips 

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Plan your meals and take your own lunch Include vegetable protein often Eat a colorful salad daily including dark green/yellow/orange/red /purple veggies and fruits Include a vitamin C rich food every day Choose whole grains

The Healthful House of Food and Fitness by Cherie Moore 

Cherie’s Food Guide On The Web

Using Exchange Lists to Plan Your Meals  

What is the Exchange System? Who Developed the Exchange System?  

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American Diabetes Association American Dietetics Association

Who could use these Exchange Lists?    

Diabetics Athletes Someone striving for weight loss Anyone

Exchange System-Important Points to Make it Work   

Strict attention to portion sizes Not categorized by vitamins and minerals Categorized by the energy (Calories) and energy nutrients (carbs, fats, and proteins) Some foods in different categories than the food pyramid (cheese, corn, and olives) Six general exchange categories (fat, starch, vegetable, fruit, milk, “meat”) 

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Exchange System Lists

Exchange Lists Categories 

Starch (80 kcal)   

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15 grams carbohydrate 3 grams protein 0-1 grams fat

Vegetable (25 kcal)   

5 grams carbohydrate 2 grams protein 0 grams fat

Exchange Lists Categories 

Fruit (60 kcal)   

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15 grams carbohydrate 0 grams protein 0 grams fat

Protein- legumes, meats, cheeses (55-100 kcal)   

0 grams carbohydrate 7 grams protein 1-8 grams fat (depending on whether food is very lean, lean, medium fat or high fat)

Exchange Lists Categories 

Milk (90-150 kcal)   

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12 grams carbohydrate 8 grams protein 0-8 grams fat (depending on amount of fat in milk)

Fat (45 kcal)   

0 grams carbohydrate 0 grams protein 5 grams fat