Nutritional Guidelines Dietary Reference Intakes Standards for nutrient

Nutritional Guidelines

Dietary Reference Intakes ¨ Standards for nutrient intake designed to prevent nutritional deficiencies and reduce the risk of chronic disease. ¨ DRI’s include both recommended intakes (Recommended Daily Allowances) and maximum safe intakes (Tolerable Upper Intake Level) for a healthy person.

Food Guide Pyramid ¨ The Food Guide Pyramid is a food-group plan developed by the U. S. Department of Agriculture that gives a recommended number of servings fo five different major food groups. ¨ For each group, a range of servings is available to accomodate different levels of calorie consumption. ¨ Keys: moderation, variety, balance

Bread, Cereal, Rice and Pasta 6 -11 servings ¨ 1 serving of bread, cereal, rice and pasta is equal to: – 1 slice of bread or half a hamburger bun, English muffin, or bagel – 1 small roll, biscuit, or muffin – 1 ounce of ready-to-eat cereal – ½ cup cooked cereal, rice, or pasta – 5 -6 small or 2 -3 large crackers

Vegetables 3 -5 servings ¨ 1 serving of vegetables is equal to: – 1 cup raw leafy vegetables – ½ cup raw or cooked vegetables – ½cup tomato sauce – ¾ cup vegetable juice – ½cup cooked dry beans

Fruits 2 -4 servings ¨ 1 serving of fruit is equal to: – 1 medium apple, banana, peach, orange or pear – 2 small apricaots or plums – 1 melon wedge – ½ cup berries, cherries or grapes – ½ grapefruit – ½ cup chopped, cooked, canned, or frozen fruit – ¾ cup fruit juice – ¼ cup dried fruit

Milk, Yogurt and Cheese 2 -3 servings ¨ 1 serving of milk, yogurt and cheese is equal to: – 1 cup milk or yogurt – 1. 5 ounces of cheese – 2 ounces processed cheese – 2 cups cottage cheese – 1. 5 cups ice cream* *ice cream is also very high in sugar and fat

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2 -3 servings ¨ 1 serving of meat, poultry, fish, dry beans, eggs, and nuts is equal to: – 2 -3 ounces of cooked lean meat, poultry or fish – 3 ounces: average hamburger or medium chicken breast half – 2 ounces: 4 slices of bologna, 6 slices of hard salami, or ½ cup of drained canned tuna – 1 ounce: ½ cup cooked dry beans, 1 egg, 2 tbls. Peanut butter, 1/3 cup nuts, ¼ cup seeds, and ½ cup tofu

Dietary Guidelines for America ¨ The Dietary Guidelines of America are based on the “ABC’s for Health. ” – Aim for fitness – Build a healthy base – Choose sensible

Aims for Fitness ¨ Aim for a healthy weight. – If you currently have a healthy weight, aim to keep it there (not to gain or lose too much). – If you are overweigh, first attempt to prevent future weight gain, and then to lose weight to improve your health. ¨ Be physically active every day – If you are inactive, attempt to become active. – If you are active, attempt to increase your amount or intensity of activity. – Aim for 30 to 60 minutes of moderate physical activity on most or all days.

Build a Healthy Base ¨ Follow the food pyramid – Do your best to stay within the recommended number of servings for each food group. ¨ Eat a variety of grains daily – Make grains the foundation of your diet, they are high in complex carbohydrates and low in fat. ¨ Eat a variety of fruits and vegetables – Different fruits and vegetables provide different nutrients, so eat a variety. ¨ Keep food safe to eat – Be carful with perishable foods that can spoil if left out or refriderated too long.

Choose Sensibly ¨ Choose a diet low in saturated fat – Saturated fat should account for about 25% of your total fat intake. ¨ Choose beverages and food to moderate your intake of sugars – Sugar can cause weight gain, tooth decay and lower HDL cholesterol. ¨ Choose and prepare foods with less salt – Processed and prepared foods contain more salt than fresh meats and vegetables. ¨ If you drink alcohol, do it in moderation – Moderate drinking is concidered no more than 1 drink per day for women, 2 drinks per day for men.

References ¨ Fahey, T. D. , Insel, P. M. & Roth, W. T. (2003). Nutrition. In T. Dorwick & V. Mailinee (Eds. ), Fit & Well: Core concepts and Labs in Physical Fitness and Wellness (pp. 203 -241). Dubuque, IA: Mc. Graw-Hill.