Chapter 2 Nutrition Tools Standards and Guidelines Valerie

Chapter 2 – Nutrition Tools: Standards and Guidelines Valerie Schulz, MMSc, RD, LD/N, CDE

Quick review of concepts �Dietary reference intakes (DRIs) are nutrient intake standards set for people living in the United States �The values are based on available scientific research and updated periodically in light of new knowledge �The values are recommendations for optimal intakes, not minimum requirements. Include a generous margin of safety.

DRIs – Dietary Reference Intakes �EAR�RDA�AI�UL�DV- Where find? What kcal level is the standard?

Goals of the DRI Committee

Chap 2 – Diet Planning Applications �A major recommendation of the Dietary Guidelines for Americans is to choose a diet based on a food group plan like the USDA Food Guide. (pg 38 -39, next) �www. Choose. My. Plate. gov �What added benefit do the exchange lists “bring to the table? ” �Exchange lists - appendix D

Chap 2 – Exchange Lists �Exchange lists facilitate calorie control by providing an understanding of how much carbohydrate, fat, and protein are in each food group.

How Much Food Do I Need Each Day?

Chap 2 – Nutrient Density �Definition: The most _________ for the least __________. �Examples of high nutrient density foods: �Examples of low nutrient density foods:

Portion Control �People wishing to avoid over consuming calories must pay attention to portion sizes

Portion Control A serving of grain is 1 oz. , yet most bagels today weight 4 oz. or more-meaning that a single bagel can easily supply more than half of the grains that many people need in a day.

Chap 2 - Phytochemicals �Foods deliver 1000’s of phytochemicals in addition to nutrients. �Bioactive food components, food constituents with the ability to alter body processes. �All provided by phytochemicals: �Burn in hot peppers �Pungency of onions and garlic �Bitter tang of unsweetened chocolate �Aromatic quality of herbs �Beautiful colors of tomatoes, pink grapefruit, and watermelon (to name only a few)

Chap 2 - Phytochemicals �Tips for consuming more phytochemicals: �Eat more fruit �Increase vegetable portions; grated or finely chopped vegetables can be added into lots of places: soups, stews, meatloaf �Add herbs and spices (turmeric, cloves, basil, oregano) �Replace some of the meat in the diet with: � Grains � Beans � Vegetables

Chap 2 – Benefits of antioxidants �Oxidizing compounds damage DNA in animal cells and trigger cancerous changes – antioxidants quench these oxidizing compounds. �Antioxidants reduce oxidative stress and tissue inflammation, both of which are associated with many chronic diseases.

Chap 2 – Antioxidant content of common foods � 1. Blackberries � 2. Walnuts � 3. Strawberries � 4. Spinach � 5. Artichokes, cooked � 6. Cranberries � 7. Coffee � 8. Raspberries � 9. Pecans � 10. Blueberries � 11. Cloves, ground � 12. Grape, cranberry or pomegranate juice � 13. Chocolate, dark, unsweet � 14. Cherries, sour � 15. Wine, red

Chap 2 – Functional foods �Manufactured functional foods consist of processed foods that are fortified with nutrients or enhanced with phytochemicals or herbs. Two examples: �Calcium-fortified orange juice �Margarine blended with a phytosterol that lowers blood cholesterol

Chap 2 – controversy 2 Superfoods �Previous 5 slides have hit some highlights; �Please read all, pages 61 -67