1. Nutrition Basics
Part 2

2. Dietary Reference Intakes (DRIs)
Standards set by Food and Nutrition Board
Dietary Reference Intakes (DRIs)
Recommended Dietary Allowances (RDAs)
Adequate Intake (AI)
Tolerable Upper Intake Level (UL)
Standards aim to prevent nutrient deficiencies, promote health, and prevent chronic diseases
Daily Values are used on food labels and reflect daily guidelines for a 2,000-calorie diet (NOT EVERYONE SHOULD EAT 2000)

3. Dietary Guidelines for Americans
The 2010 Dietary Guidelines include the following:
Reduce overweight and obesity by reducing calorie intake and increasing physical activity
Shift food intake patterns to a more plant-based diet rich in vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds
Increase intake of seafood and fat-free and low-fat milk and milk products
Consume only moderate amounts of lean
meat, poultry, and eggs
Reduce intake of solid fats and added
sugars (SoFAS), sodium, and refined grains
Meet the 2008 Physical Activity
Guidelines for Americans
A= Aim for fitness
B=Build a healthy base
let the pyramid guide your choices
choose a variety of grains
eat a variety of fruits and veggies
eat fish at least once a week
keep food safe
C=Choose sensibly
choose a diet low in saturated fats and cholesterol
choose beverages and foods to moderate your sugar intake
choose and prepare foods with less salt
if drinking alcohol then do it in moderation.

4. Dietary Guidelines for Americans
Energy Balance and Weight Management
The obesity epidemic is fueled by the consumption of too many calories from nutrient-poor foods and beverages, combined with lack of physical activity
Nutrient Adequacy
Energy-dense foods should be replaced with nutrient-dense foods
EXAMPLES???

5. Food Groups to Encourage
Dietary Guidelines for Americans recommends eating more
Fruits and vegetables
High-fiber whole grains
Low-fat and fat-free dairy products
Seafood
Useful dietary patterns:
DASH-style pattern, Mediterranean-style patterns, USDA Food Patterns

6. Fatty Acids and Cholesterol
Limit intake of saturated fatty acids to less than 7% of total calories
Limit cholesterol to less than 300 milligrams per day (200 mg for people at high risk for CVD or diabetes)
Limit trans fatty acids from natural
sources to less than 0.5% of calories
Avoid any trans-fatty acids from hydrogenation
Eat two servings of seafood per week for omega-3 Fatty acids (favored fish include salmon, mackerel, and trout)

7. Carbohydrates
Sedentary people should decrease consumption of energy-dense carbohydrates to maintain weight
Choose foods whole grains and health carbohydrates
Avoid added sugars and grain-based desserts

8. USDA’s MyPyramid/MY plate
Key Messages
Personalization
Daily physical activity
Moderation
Proportionality
Variety
Gradual Improvement
( , your caloric amount)

9. Serving Sizes
Grains - 1 slice of bread; 1 small muffin (2.5i-inch diameter); 1 cup ready-to-eat cereal flakes; ½ cup cooked cereal, rice, grains, or pasta; 1 6-inch tortilla
Vegetable – 1 cup raw leafy salad greens; 1/2 cup cooked or raw vegetables; 1/2 cup of vegetable juice
Fruit – ½ cup fresh, canned, or frozen fruit; 1/2 cup 100% fruit juice; 1 small whole fruit; 1/4 cup dried fruit

10. Serving Sizes (Different for all but this is for average person
Milk -1 cup milk or yogurt; 1/2 cup ricotta cheese; 1.5 oz. natural cheese; 2 oz. processed cheese
Meat and Beans – 1 ounce cooked lean meat; 1/4 cup cooked dry beans (legumes) or tofu; 1 egg; 1 tablespoon peanut butter; 1/2 ounce nuts or seeds
Oils – 1 teaspoon vegetable oil or soft margarine; 1 tablespoon salad dressing or light mayonnaise
Discretionary calories, solid fats, and added sugars

11. A Personal Plan: Making Informed Choices About Food
Reading food labels
Reading supplement labels

13. A Personal Plan: Making Informed Choices About Food
Organic foods
Must meet limits on pesticide residues and other environmental contaminants
Must meet strict USDA guidelines
Additives in food
Food irradiation
Genetically modified foods
Food allergies and food intolerances