1. 1 Guidelines for Healthy Eating Department of Applied Science King Saud University/ Community College By: Murad Sawalha

2. 2 Outline Nutrient & food guides for health promotion: Nutrient & food guides for health promotion: 1) Nutrient standards: 1) Nutrient standards: - Dietary reference intakes. - Dietary reference intakes. - Other standards (such as food & agriculture organization) - Other standards (such as food & agriculture organization) 2) Food guides & recommendations 2) Food guides & recommendations - Food guide pyramid - Food guide pyramid - Dietary guidelines for Americans - Dietary guidelines for Americans - Other recommendations - Other recommendations 3) Individual needs 3) Individual needs - Person-Centered care - Person-Centered care - Changing food environment - Changing food environment

3. 3 Nutrient standards Most of the developed countries have standards for the major nutrients. Most of the developed countries have standards for the major nutrients. The purpose of these standards to help healthy people meet the daily requirements of essential nutrients & to facilitate meal planning. The purpose of these standards to help healthy people meet the daily requirements of essential nutrients & to facilitate meal planning. Used as a guideline by health care workers to promote good health and prevent disease. Used as a guideline by health care workers to promote good health and prevent disease.

4. 4 Nutrient standards: Nutrition and Health Cardiovascular Disease—38.5% of deaths Cardiovascular Disease—38.5% of deaths Hypertension—25% of adults Hypertension—25% of adults Type 2 Diabetes—6% of population Type 2 Diabetes—6% of population Overweight and Obesity Overweight and Obesity —65% of adults/ 15% of children Some Cancers Some Cancers Osteoporosis Osteoporosis Constipation Constipation Iron Deficiency Anemia Iron Deficiency Anemia Oral Disease Oral Disease

5. 5 Nutrient standards 1) Dietary Reference Intakes (DRIs) Updated & recognized by the united states. Updated & recognized by the united states. DRIs: are a comprehensive set of 4 nutrient based reference values (categories) for healthy populations that can be used for assessing and planning diets. DRIs: are a comprehensive set of 4 nutrient based reference values (categories) for healthy populations that can be used for assessing and planning diets. Values have been developed for vitamins, minerals, macronutrients, and energy. Values have been developed for vitamins, minerals, macronutrients, and energy. DRIs are primarily for professional use because they deal with quantities of nutrients as opposed to amounts of food DRIs are primarily for professional use because they deal with quantities of nutrients as opposed to amounts of food Include recommendations for each gender & age group as well as for pregnancy & lactation. Include recommendations for each gender & age group as well as for pregnancy & lactation.

6. 6 What are the different DRI values? A set of reference values: A set of reference values: –The new Recommended Dietary Allowances (RDAs) –Estimated Average Requirement (EAR) –Adequate Intakes (AI) –Tolerable Upper Limit (TUL)

7. 7 What is the RDA? Recommended Dietary Allowance The RDAs are amounts of essential nutrients considered adequate to meet the nutritional needs of 97 to 98% of healthy people in a gender & age group. The RDAs are amounts of essential nutrients considered adequate to meet the nutritional needs of 97 to 98% of healthy people in a gender & age group. Derived from an EAR Derived from an EAR

8. 8 What is the EAR? Estimated Average Requirement Nutrient intake to meet the requirement of half the healthy people of an age & gender Nutrient intake to meet the requirement of half the healthy people of an age & gender The MEDIAN (Think bell curve) The MEDIAN (Think bell curve) Basis for establishing an RDA Basis for establishing an RDA

9. 9 What is the AI? Adequate Intake The AI is similar to the RDA, but it is not known what percentage of people are meeting nutritional needs by consuming the AI The AI is similar to the RDA, but it is not known what percentage of people are meeting nutritional needs by consuming the AI An AI is set when there are insufficient data to define a RDA An AI is set when there are insufficient data to define a RDA Insufficient data to determine an EAR Insufficient data to determine an EAR Based on observed intakes, experimental data, etc. Based on observed intakes, experimental data, etc.

10. 10 What is the UL? Tolerable Upper Intake Level Highest daily nutrient intake likely to pose no risk of adverse health effects to almost all the general population Highest daily nutrient intake likely to pose no risk of adverse health effects to almost all the general population Applies to daily use Applies to daily use Not a recommended level Not a recommended level –No established benefits of higher level –Increased risks at higher intakes

11. 11 Nutrient standards 2) Other standards Canadian and British standards have been similar to U.S. standards. Canadian and British standards have been similar to U.S. standards. Food & Agriculture Organization (FAO), & World health Organization (WHO): used standards for less developed countries, where factors such as the quality of available proteins must be considered. Food & Agriculture Organization (FAO), & World health Organization (WHO): used standards for less developed countries, where factors such as the quality of available proteins must be considered.

12. 12 Food guides & recommendations (dietary guidelines) Science-based advice for healthy ages +2 years Science-based advice for healthy ages +2 years Promote health, prevent chronic disease Promote health, prevent chronic disease Updated every 5 years Updated every 5 years Basis for nutrition education & food planning Basis for nutrition education & food planning

13. 13 1) Dietary Guidelines for Americans Intended to help the healthy people, age 2+ yrs, to choose diets that are nutritionally adequate, promote health, and reduce the risk of chronic disease Intended to help the healthy people, age 2+ yrs, to choose diets that are nutritionally adequate, promote health, and reduce the risk of chronic disease Revised every 5 years Revised every 5 years The guidelines promote 3 basic goals: The guidelines promote 3 basic goals: 1) Aim for fitness 1) Aim for fitness 2) Build a healthy base 2) Build a healthy base 3) Choose sensible 3) Choose sensible These goals are divided into 10 specific objectives These goals are divided into 10 specific objectives

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15. 15 Aim for Fitness sAim for a healthy weight sBe physically active each day

16. 16 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 & vegetables daily  Keep food safe to eat

17. 17 Choose Sensibly Choose a diet that is low in saturated fat & cholesterol, & moderate in total fat Choose a diet that is low in saturated fat & cholesterol, & moderate in total fat Choose beverages & foods to moderate your intake of sugars Choose beverages & foods to moderate your intake of sugars Choose & prepare foods w/ less salt Choose & prepare foods w/ less salt If you drink alcoholic beverages, do so in moderation If you drink alcoholic beverages, do so in moderation

18. 18 2) Food Guide Pyramid a graphic illustration of the Dietary Guidelines for Americans a graphic illustration of the Dietary Guidelines for Americans recommends ranges of servings for each of the food groups recommends ranges of servings for each of the food groups current Food Guide Pyramid was developed in 1992, only slightly revised in 1996, and does not reflect more recent research findings current Food Guide Pyramid was developed in 1992, only slightly revised in 1996, and does not reflect more recent research findings

19. 19 Concepts underlying the Food Guide Pyramid Balance Balance Moderation Moderation Variety Variety

20. 20 Food Guide Pyramid

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22. 22 Food Guides The pyramidal shape is not necessarily superior to other food guide graphics The pyramidal shape is not necessarily superior to other food guide graphics Worldwide, food guides consistently recommend a high intake of grains, fruits, and vegetables Worldwide, food guides consistently recommend a high intake of grains, fruits, and vegetables

23. 23 3) Other recommendations The American Heart Association, the American Cancer Society, and the American Institute for Cancer Research each recommend a plant-based diet to reduce the risk of chronic disease The American Heart Association, the American Cancer Society, and the American Institute for Cancer Research each recommend a plant-based diet to reduce the risk of chronic disease

24. 24 Individual needs Person centered care: food patterns vary with individual needs, tastes, habits, living situation, & energy demands. Person centered care: food patterns vary with individual needs, tastes, habits, living situation, & energy demands. Changing food environment: there are more processed food items of variable or unknown nutrient quality. Changing food environment: there are more processed food items of variable or unknown nutrient quality.