food package labels presentation overview legislation overview daily reference values drv's

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Food Package Labels

T-Talk 2.1 By Jennifer Turley and Joan Thompson

© 2013 Cengage

Presentation Overview •  Nutrition Labeling & Education Act •  Anatomy of a Food Label •  Daily Values: DRVs & RDIs •  Assessing fat content in foods •  Nutrient density in foods •  Understanding Ingredients, Terms,

and Health Claims on food labels

Legislation Overview •  1990: Nutrition Labeling and Education Act of 1990. •  1994: >300,000 packaged foods relabeled. Mandatory

compliance was required by food manufacturers. •  Package Size: Packages smaller than 12 square inches

in surface area require a phone number. •  Serving Size: The FDA established set serving sizes for

>100 food categories making product comparison easier. •  2003: Legislation passed for trans fatty acids to appear

on a separate line under SFAs in the nutrition facts panel starting January 1, 2006.

•  2004: The Food Allergen Labeling & Consumer Protection Act of 2004 passed. Manufacturers must plainly list milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans ingredients starting January 1, 2006.

Other legislation is described in table 2.1

Anatomy of a food package label

Daily Reference Values

•  Daily Reference Values (DRV). •  Are based on a 2000 Calorie diet. •  Are used exclusively on Food

Package labels. •  Are applicable to adults and children

4 years or older. •  See Appendix.

DRV’s Based on a 2000 Calorie Diet

•  Fat (29% of Calories or 65 gm) •  Saturated Fat (9% of Calories or 20 gm) •  Cholesterol (300 mg) •  Carbohydrate (60% of Calories or 300 gm) •  Fiber (12.5 gm/1000 Calories or 25 gm) •  Protein (12% of Calories or 50 gm high

quality Pro, 65 gm low quality Pro) •  Sodium (Na; 2400 mg) •  Potassium (K; 3500 mg)

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Classifying Foods by Fat Content

•  High-fat: >35% of Calories come from fat.

•  Moderately-fat: 25-35% of Calories come from fat.

•  Low-fat: <25% of Calories come from fat.

Calculating % Fat by Calories

•  Vitamin A 0% •  Calcium 0%

•  Vitamin C 0% •  Iron 4%

Nutrition Facts Serving size 1/3 cup in shells (41 g) Servings per container about 5

Amount per serving Calories 150 Calories from Fat 100

% Daily value

Total Fat 12 g Saturated Fat 1.5 g Trans Fatty Acids 0 g Cholesterol 0 mg Sodium 380 mg Total Carbohydrate 5 g Dietary Fiber 2 g Sugars 1 g Protein 6 g

19% 9% -- 0% 16% 2% 6% --

Sample Food Label

Calculating % Fat by Weight

Hamburger Example

PATTIES

NET WEIGHT (48 oz) 3 LBS (1.36 Kg)

Quarter Pound Patties Contain 15% Fat

Hamburger Example

•  Vitamin A 0% •  Calcium 0%

•  Vitamin C 0% •  Iron 10%

Nutrition Facts Serving size 1 patty (112 g) Servings per Container 12

Amount per serving Calories 240 Calories from Fat 150

% Daily value

Total Fat 17 g Saturated Fat 7 g Trans Fatty Acids 0 g Cholesterol 75 mg Sodium 75 mg Total Carbohydrate 0 g Dietary Fiber 0 g Sugars 0 g Protein 22 g

26% 34% -- 24% 3% 0% 0% --

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Whole Milk Example •  244 gm/cup •  8 gm Fat X 9 Calories/gram = 72 Cals •  9 gm Pro X 4 Calories/gram = 36 Cals •  12 gm CHO X 4 Calories/gram = 48 Cals

–  Amount of total Calories? •  72+36+48 = 156 Calories

–  Amount of fat based on weight? •  8g ÷ 244g x 100 = 3.3%

–  Amount of fat based on Calories? •  72 cals ÷ 156 Cals x 100 = 46%

•  Classification: whole milk is a high fat food.

Energy Producing Nutrients looking deeper

•  The nutrition facts panel provides total Calories, Fat Calories, grams carbohydrate, protein, and fat. –  Subcategories are given for fat and carbohydrate.

•  Total fat is the sum grams of all the type of fatty acids found in the food. Manufacturers only show component gram amounts of SFA & TFA.

•  Total carbohydrate is the sum grams of simple and complex carbohydrate. Manufacturers only show component gram amounts of sugars & fiber (which is non-caloric).

•  % of Calories from simple sugar, SFA, protein etc can be determined as follows: –  Grams x Calories/gm ÷ total Calories x 100 = % Calories

Energy Producing Nutrients looking deeper examples

•  Corn Taco shell example: Total Calories 110, protein grams 2. – % Calories from Protein: 2 x 4 Cal/gm ÷ 110

x 100 = 7.3% •  Raspberry Jam example: Total Calories

60, total CHO grams 11, Sugars grams 9. – % Calories from Carbohydrate: 11 x 4 Cal/

gm ÷ 60 x 100 = 73% – % Calories from Sugars: 9 x 4 Cal/gm ÷ 60 x

100 = 60%

Applying Knowledge Given your understanding of the nutrients … let’s apply it. •  Is the protein in the ____ example HBV or LBV?

–  Cereal –  Hamburger –  Corn Taco Shells –  Peanuts

•  Is the majority of carbohydrate in the _____simple or complex? –  Cereal –  Corn Taco Shells –  Peanuts –  Raspberry Jam –  Whole Milk

•  What kind of fatty acids are in the ________? –  Peanuts –  Whole Milk –  Hamburger

Reference Daily Intakes (RDI’s) •  Are set for vitamins & minerals essential

in human nutrition. •  Use the highest RDA value from the 1968

RDA table for men or women. •  Are expressed as percentages. •  Are mandatory on every food package

label for Vitamin C, Vitamin A, Calcium and Iron.

•  Other nutrients may appear on the label. •  See Appendix for values.

The RDI’s

g (gram), mg (milligram), µg (microgram)

Nutrient Amount Units Nutrient Amount Units Thiamin Riboflavin Niacin Biotin Pantothenic Acid Vitamin B6 Folate Vitamin B12 Vitamin C Vitamin A Vitamin D Vitamin E Vitamin K

1.5 1.7 20 300 10 2 400 6 60 5,000 400 30 80

mg mg mg µg mg mg µg µg mg IU1 IU1 IU1 µg

Calcium Iron Zinc Iodine Copper Chromium Selenium Molybdenum Manganese Chloride Magnesium Phosphorus

1,000 18 15 150 2 120 70 75 2 3,400 400 1,000

mg mg mg µg mg µg µg µg mg mg mg mg

1IU: International Units

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Nutrient Density

•  Nutrient Dense Foods: A food is nutrient dense if it provides at least 20% of the RDI for a nutrient per serving.

•  Nutrient Density: The amount of nutrient in reference to the Calories or serving of food.

What does 25% Vitamin C mean? How many mg of Vit C are in 1 serving of food? The RDI for Vit C is 60 mg. (see appendix)

60 mg x 25% ÷ 100 = 15 mg Vit C per serving.

Nutrient Density: Cereal Example

Ingredients List

INGREDIENTS: Whole oats, milled corn, enriched wheat flour, dextrose, maltose, high-fructose corn syrup, brown sugar, coconut oil, walnuts, salt, natural flavors, sodium ascorbate, vitamin A palmitate, and iron.

Terms •  Free: Negligible amounts of fat, cholesterol,

sodium, sugar, or Calories. <0.5 grams of TFAs per serving.

•  Reduced or Less: 25% less of a nutrient compared to the original product.

•  Light or Lite: 1/3 fewer Calories; 1/2 the fat or sodium; color or texture (compared to the original product).

Terms •  Low:

– Sodium (≤140 mg per serving) – Cholesterol (≤20 mg per serving) – Calorie (≤40 Calories per serving) – Fat (≤3 g fat per 3.5 ounce serving)

•  Lean: ≤10 g fat; ≤4.5 g SFA & TFA; ≤95 mg cholesterol per 3.5 ounce serving

•  Extra lean: ≤5 g fat; ≤2 g SFA & TFA; ≤95 mg cholesterol per 3.5 ounce serving

3.5 ounces = 100 grams

Health Claims •  A statement linking the nutrition profile

of the food to a reduced risk of a particular disease.

•  To make a claim that a food supplies a good source of a nutrient, usually the food must provide at least 20% of the RDI or DRV.

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Health Claims

•  Careful phrasing is required. •  For example, if a product provides a good

source of calcium [at least 20% of the RDI for calcium (200 mg)] per serving, then the health claim “this product may prevent osteoporosis” can be legally used.

•  The company must also mention that other factors like exercise may prevent osteoporosis.

FDA Approved Health Claims

1. Calcium & Osteoporosis 2. Low Fat & Cancer 3. SFA and TFA, cholesterol, and heart

disease 4. Fiber containing fruits, vegetables, and

whole grains and cancer 5. Fiber containing fruits, vegetables, and

whole grains and heart disease 6. Sodium and high blood pressure


7. Fruits and vegetables (vitamin C and beta-carotene) and cancer

8. Sugar alcohols and dental caries 9. Folic Acid and Neural Tube Defects 10. Soluble fiber from oats and barley and

heart disease


11. Soy and heart disease 12. Potassium and blood pressure and

stroke 13. Plant sterol/stanol esters and heart

disease 14. Fluoridated water and dental caries

Knock it down Disease Wise •  Heart Disease: Low fat, SFA & TFA,

cholesterol, a good source of fiber especially soluble fiber from oats and barley, soy, and plant sterols/stanols.

•  Blood Pressure & Stroke: Food must be low in sodium and a good source of potassium.

•  Cancer: Food must be low fat, and a good source of fiber, fruits and/or vegetables. Meat must be extra lean.

•  Osteoporosis: Food must be high in calcium. •  Neural Tube Defects: Food must provide 40 µg

per serving or more of folic acid. •  Dental Caries/Tooth Decay: Food must be

sugar free and may contain sugar alcohols.

Summary •  Food Package labels use the nutrition facts panel

that contains DRV’s & RDI’s. •  Determining whether a food is high fat is done

best by calculating percent of Calories from fat. •  A food is nutrient dense if ≥20% of the RDI for a

nutrient is provided per serving. •  Ingredients are listed in descending order, by

weight or volume. •  There are specific definitions for terms used on

food labels. •  There are specific FDA approved health claims

for food package labels.

References for this presentation are the same as those for this topic found in module 2 of the textbook

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Dietary Reference

Intakes

T-Talk 2.2 By Jennifer Turley

and Joan Thompson

© 2013 Cengage

Presentation Overview

•  Defining DRIs •  Looking at nutrients with DRIs •  Understanding how DRIs are used

What are DRIs? •  Standards to guide safe & adequate

intakes of essential nutrients for healthy humans. –  Sick individuals have different needs.

•  The year 2001, 2002, 2004 revision values were designed to promote optimal function & health for healthy people.

•  Are specific for groups of people based on: life stage, gender, conditions of pregnancy & lactation.

•  Are adequate for moderately active people.

How are DRIs established? •  By scientific

committee literature review.

•  Nutrients are given an Recommended Dietary Allowance (RDA), Adequate Intake (AI), or Estimated Average Requirement (EAR) value by life stage & gender.

RDA: level to meet 97-98% of needs AI: average or mean intake level. EAR: average daily nutrient intake

level estimated to meet the requirement of half the

Other DRI Components •  Tolerable upper intake levels (UL) for vitamins

& minerals. – Highest intake level likely to pose no risk of

adverse health effects. •  Acceptable Macronutrient Distribution Ranges

(AMDR) for energy producing nutrients & essential fatty acids. – % Calorie range.

•  Estimated Energy Requirement (EER) for Calories.

•  DRI for physical activity.

DRIs Exist For:

•  Vitamins: –  A, D, E, K, B1 (thiamin), B2

(riboflavin), B3 (niacin), B6, B12, folate, vitamin C

–  biotin, pantothenic acid, choline

•  Minerals: –  Ca, P, Mg, Fe, Zn, I, Se –  Cu, Mn, Cr, Mo, F –  Na, K, Cl

• Water: –  Men ≥19 years: 3.7 L/day (approx.

15 cups) –  Women ≥ 19 years : 2.7 L/day

(approx. 11 cups)

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DRI for Protein •  The adult DRI for protein is set at 0.8 grams/Kg.

This level is for inactive persons. •  See appendix for gram/Kg need for infants,

children, and adolescents. •  Although not DRIs: Active persons need more

than the DRI, approximately 1.2 - 1.6 grams/Kg. Endurance athletes need more than the DRI, approximately 1.8-2.0 grams/Kg.

DRI for Calories •  Is calculated from formulas (See Appendix). •  Is set as an EAR and is the called the

estimated energy requirement (EER). •  The EER is based on age, gender, and

physical activity. •  The formulas require height in meters and

weight in kilograms.

DRI for Carbohydrate, Fiber & Fat

• Carbohydrate: At least 130 gm/day for adults

•  Fiber: 38 gm/d 25 gm/d, [adults] •  1.4 gm/100 Calories consumed

•  FAT: not determined for adults •  Essential Fatty Acids:

•  Linoleic Acid:

17 12 [adults, gm/d ]

•  Alpha-Linolenic Acid:

1.6 1.1 [adults, gm/d ]

DRI for Exercise •  There is a DRI for

exercise! •  It is 60 minutes

cumulative moderate exercise per day.

•  That means moving body parts and sweating while you are doing it.

AMDRs Na, K, Cl & Water •  In 2004 the DRI was published for Water and

the Electrolytes (Na, Cl, and K) •  Sodium (Na): 1.5 gm if 19-50 years Sodium •  Chloride (NaCl): 19-50 years 3.8 gm (3.8 gm

NaCl – 1.5 gm Na = 2.3 gm/day of Cl) •  Potassium (K): 4.7 gm/day if >18 •  Water: 2.7 L/day if 3.7 L/day if#

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Tolerable Upper Intake Levels: ULs

•  For vitamins with DRIs •  For minerals with DRIs •  For arsenic, boron,

nickel, silicon, vanadium

DRIs Do Not Exist For: •  Cholesterol •  Sulfur (sulfate) •  Cobalt •  Non-essential, nutritional supplements

DRIs

•  Are used to achieve nutritional balance and health in the population.

•  Are used in nutrition assessment, meal planning, health care, research, food industry, national defense, food programs, public policy, etc.

Summary •  DRIs are a collection of values to express

a persons nutrient need based on their life stage & gender.

•  The exact DRI value may be as an RDA, AI, EAR depending on scientific information available for each nutrient.

•  DRIs are expressed as ULs and AMDRs. •  For Calories the DRI is called the EER. •  There is DRI recommendation for

Physical activity. •  The DRIs are standards that have many

important purposes and uses.


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The MyPlate Food Guidance System


© 2013 Cengage

MyPlate

•  The Original Food Guide Pyramid was released from the U.S. Department of Agriculture (USDA) in 1992.

•  It was remodeled and released as MyPyramid in 2005 and as MyPlate in 2011.

•  It is a model for healthy eating for children, teenagers, adults, and the elderly.

•  If followed, the nutritional content of the diet should met the DRIs and AMDRs. Further, nutritionally-related disease should be reduced.

What is the MyPlate Plan?

See also Appendix C. Determine your personalized MyPlate plan by age, gender, and activity level. • Daily Calorie recommendation which ties to

specific daily equivalent recommendations (ounces or cups or teaspoons depending on the food group or category) for grains, vegetables, fruits, protein foods, and dairy.

•  Also for healthy oils and limiting empty calories

Grains Make at least ½ whole grain

•  Includes: whole grains such as amaranth, barley, brown rice, buckwheat, bulgur (cracked wheat), cornmeal, millet, oatmeal, popcorn, quinoa, rye, sorghum, triticale, whole wheat, wild rice; and whole grain bread, cereal, tortilla, and pasta products. Refined grains may include products such as breads, crackers, cereals, flour tortillas, noodles, processed grains, bakery goods.

•  Servings in General: A 1-ounce MyPlate serving equivalent of grain, could be 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal (approximately 80 Calories).

•  Health Benefits: Grains reduce heart disease, high blood pressure, cancer, type 2 diabetes, neural tube defects during fetal development, and both constipation and obesity (useful in weight management) when eaten as whole grains.

•  Nutrients: Grains provide many nutrients, including several B vitamins (thiamin, riboflavin, niacin, and folate), minerals (iron, magnesium, and selenium), carbohydrate, fiber (as whole grains), and protein.

Patterning •  Identify the appropriate food group for the food. •  Determine the number of equivalents

consumed using this formula. – The number of equivalents =

amount eaten ÷ amount of an equivalent.

•  Go to the food gallery at choosemyplate.gov to see serving equivalents.

•  Refer to appendix C for the amount of food that counts as an ounce equivalent.

Patterning Practice •  Nancy ate 1.5 cups of oatmeal for

breakfast. How many ounce equivalent servings from the grain group did she eat?

•  1.5 cups eaten ÷ 0.5 cups in per equivalent = 3 ounce equivalents.

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Vegetables Make ½ your plate fruits &

vegetables & vary your veggies •  Includes: All fresh, frozen, canned, & dried vegetables &

vegetable juices. •  Servings in General: 1 cup of raw or cooked vegetables or

vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group (approximately 50 Calories or 120 Calories for starchy vegetables).

•  Health Benefits: Vegetables reduce heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity, and bone loss. Eating vegetables that are low in Calories instead of higher-Calorie foods may be useful in helping to lower Calorie intake.

•  Nutrients: Potassium, vitamin A, vitamin C, folate (folic acid), carbohydrate, fiber, and protein. Most are low in fat and Calories. None have cholesterol.

•  Subgroups: Dark green, red-orange, beans and peas, starchy, & other.

Fruit Make ½ your plate fruits & vegetables

Choose a variety of whole fresh fruit •  Includes: All fresh, frozen, canned, and dried

fruits and fruit juices. •  Servings in General: 1 cup of fruit or 100% fruit

juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group (approximately 100 Calories).

•  Health Benefits: Fruits reduce heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity, and bone loss.

•  Nutrients: Potassium, vitamin C, folate (folic acid), carbohydrate and fiber. Most are low in fat, sodium, and Calories. None have cholesterol.

Patterning Practice •  Nancy ate a vegetable stir fry (0.25 C green

pepper, 0.25 cup onion, 0.5 C zucchini squash) with 0.25 dried cranberries. Pattern her vegetable and fruit intake.

•  Vegetables: 0.25 + 0.25 + 0.5 = 1 C eaten ÷ 1 C in an equivalent = 1 C vegetable equivalents. –  Green pepper is a good source of vitamin C.

•  0.25 cup dried cranberries ÷ 0.5 C dried fruit is a 1 cup fruit equivalent = 0.5 C fruit equivalents –  Cranberries are a good source of vitamin

Go to the food gallery at choosemyplate.gov to see serving equivalents. Refer to appendix C for the amount of food that counts as a cup equivalent, to see the vegetable subgroups, and fruits and vegetables high in vitamins A and C.

Dairy choose fat-free or low-fat (1%)

•  Includes: All fluid milk products and many foods made from milk that retain their calcium. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of this group.

•  Servings in General: 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group (approximately 90 Calories when fat free or low-fat). Refer to appendix C for milk alternatives.

•  Health Benefits: Milk products reduce the risk of low bone mass throughout the life cycle and may prevent osteoporosis.

•  Nutrients: Milk products provide calcium, potassium, vitamin D, and protein. Low-fat or fat-free forms provide little or no solid fat.

Protein Foods choose lean or low-fat

•  Includes: All foods made from meat, poultry, fish, beans or peas, eggs, nuts, and seeds are considered part of this group. Beans and peas can be counted either as vegetables (beans and peas subgroup), or in the protein foods group. Generally, individuals who regularly eat meat, poultry, and fish would count beans and peas in the vegetable group. Individuals who seldom eat meat, poultry, or fish (vegetarians) would count some of the beans and peas they eat in the protein foods group.

•  Servings in General: 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, ¼ cup cooked beans, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group (approximately 55 Calories when lean).

•  Health Implications: Foods in the protein foods group provide nutrients that are vital for health and body maintenance. However, choosing foods from this group that are high in saturated fat and cholesterol may increase the risk for heart disease.

•  Nutrients: Many nutrients are provided by protein foods including protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

Oils Category Consume the recommended amounts of healthy liquid fats

•  Includes: Oils that are liquid at room temperature come from plants (except coconut and palm) and from some fish. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine with no trans fats.

•  Servings in General: 1 teaspoon of oil is one serving. Most Americans consume enough oil in the foods they eat, such as nuts, fish, cooking oil, and salad dressing. Since oils are a fat source, the amount should be limited to the MyPlate recommendation to balance total Calorie intake.

•  Nutrients: Oils provide vitamin E, MUFAs, and PUFAs, which contain essential fatty acids.

•  Health Benefits and Implications: Plant and fish oils promote heart health. Over consuming linoleic acid which is dominate in most plant oils can increase cancer risk.

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Empty Calories Limit foods and beverages with solid fat and added sugars

Empty Calorie foods are discretionary food choices that promote malnutrition •  Includes: Solid fats and added sugars. •  Solid fats: Solid fats are solid at room temperature,

like butter and shortening. Solid fats come from many animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut and palm plant foods.

•  Common solid fats are: Butter, shortening, stick margarine, and beef, chicken, and pork fat.

•  Foods high in solid fats include: many cheeses, creams, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, many baked goods (such as cookies, crackers, donuts, pastries, and croissants).

•  Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits.

•  Foods that contain added sugars: regular soft drinks, candy, cakes, cookies, pies, fruit drinks, such as fruitades and fruit punch, milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk, and grain products such as sweet rolls and cinnamon toast

•  Ingredients shown on food labels of processed foods indicate added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and syrup

Empty Calories

Empty Calories •  Allowance: The remaining amount of Calories in a food

intake pattern after accounting for the Calories needed for all food groups—using forms of foods that are fat-free or low-fat and with no added sugars. The empty Calorie allowance can be used to: –  Eat more foods from any food group that the food

guide recommends. –  Eat higher Calorie forms of foods—those that contain

solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.

–  Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.

–  Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

Patterning Practice

•  Nancy ate a cheeseburger. •  1 bun, 3 ounces regular ground beef patty, 1½

ounces real cheddar cheese, ¼ tomato, 1 tablespoon mayonnaise, 1 tablespoon mustard, 1 tablespoon ketchup. –  The bun = 2 ounces of grain equivalents –  The meat = 3 ounces meat equivalents & 66 empty Calories –  The cheese = 1 cup milk equivalent & 90 empty Calories –  The tomato = ¼ cup other vegetables equivalents –  The mayo = 2 ½ teaspoons oil equivalents –  The ketchup and mustard = 25 empty Calories

Use the choosemyplate.gov food gallery and appendix C.

Physical Activity •  Physical Activity: Physical activity simply means movement of the

body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

•  Moderate physical activities include: Walking briskly (about 3 ½ miles per hour), Hiking, Gardening/yard work, Dancing, Golf (walking and carrying clubs), Bicycling (less than 10 miles per hour), Weight training (general light workout).

•  Vigorous physical activities include: Running/jogging (5 miles per hour), Bicycling (more than 10 miles per hour), Swimming (freestyle laps), Aerobics, Walking very fast (4 ½ miles per hour), Heavy yard work, such as chopping wood, Weight lifting (vigorous effort), and Basketball (competitive).

•  Casual Activities: Some physical activities, like walking at a casual pace, such as while grocery shopping, and doing light household chores are not intense enough to help meet the recommendations. Although the body is moving, these activities do not increase the heart rate, so they are not counted towards the 30 or more minutes a day that should minimally be achieved.

Summary

•  The MyPlate is a personalized diet plan based on age, gender, and activity.

•  It encourages the consumption of whole grains, vegetables, fruits, fat-free or low-fat milk or milk alternatives, low fat meat and beans, and healthy plant oils.

•  It discourages the intake of sugar and solid fats as well as a sedentary lifestyle.


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Dietary Guidelines and Recommendations


© 2013 Cengage

Presentation Overview •  A brief look at:

– Dietary Guidelines, 2010 – American Heart Association (AHA)

dietary recommendations – American Cancer Society (ACS)

dietary recommendations •  Application of knowledge to a case

study

Dietary Guidelines, 2010 •  Americans are overweight or obese and under nourished.

Individual, societal, and environmental efforts and interventions are called for.

•  Four directives related to reducing overweight and obesity, Calorie, sodium, solid fat, added sugars, refined grains, and non-nutritious food intake, and increasing plant-based eating and physical activity.

•  Nine sustainable food environment changes centered on improving nutrition, food, and cooking literacy and skills, physical education, financial incentives and agricultural programs that ensure healthy and sustainable eating and food security and portion control.

•  Eight topic-specific finding areas that promote energy balance and weight control, adequate nutrient, protein, and water intake, whole grains, food safety, and limited SFA (<7%), cholesterol (<300 mg/day), sodium (<2,300 mg /day to 1,500 mg/day) and alcohol intake.

Dietary Guidelines, 2010 Less: •  Sedentary behaviors •  Large portions •  Saturated fat and trans fat •  Added sugars and sodium •  Snacking •  Fast food •  Mindless eating •  Heavy alcohol consumption •  Foodborne illness •  Obesity and chronic disease

prevention

More: •  Physical activity •  Appropriate portions •  Foods high in essential

nutrients •  Home cooking •  Plant based and whole foods •  Seafood •  Nutrition and physical

education •  Financial incentives to eat right •  Food safety and security •  Good health and function

AHA and ACS Recommends •  AHA overall healthy eating plan: Consume a diet rich in

vegetables, fruits, and whole-grain. Consume fish(twice/week, esp. oily). Minimize the intake of beverages and foods with added sugars. –  Healthy Body weight. –  Desirable lipid profile: <300 mg chol, SFA <7%, PUFA up

to 10%, MUFA up to 15%, avoid trans fatty acids (<1%). –  Desirable blood pressure: sodium between 1,500 and

2,300 mg/day –  Alcohol in moderation if any.

•  ACS: Eat a variety of healthful foods, with an emphasis on plant sources. –  5 or more fruits and vegetables –  whole grains not refined grains –  limit high fat red and processed meats and alcohol

•  Maintain a healthy body weight throughout life, be physically active.

Case Study Application of Dietary Models, Tools, Guidelines &

Recommendations •  Case Study Finicky Feena:

Finicky Feena is a 19-year-old female. She is 5 feet 3 inches tall and weighs 155 pounds. She is overweight and has a low physical activity lifestyle (<30 minutes/day). She likes to eat snacks while surfing the internet and eats dinner while watching TV.

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Finicky Feena’s 1-day diet Breakfast: •  Sunny-Delight (8 fl. oz) •  White Bread (2 pieces) •  Sugar (1 T) •  Cinnamon (1 t) •  Butter (2 t) Lunch: •  Cottage Cheese (1 C, reg.) •  Pear (1 medium) •  Ramen noodles (1 cup,

chicken) •  Sunny-D (12 fl. oz)

Snacks: •  Water (20 fl. oz) •  Milky way bar (1 each) •  Pear (1 medium) Dinner: •  Pizza Hut pepperoni personal

pan pizza (1 each, approx 3 slices)

•  Ice burg lettuce salad (1.25 C) •  Ranch dressing (2 T) •  Root Beer (16 Fl oz)

Finicky Feena’s partial diet analysis results

•  Adequate nutrients: Vitamins C and A, protein

•  Inadequate or deficient nutrients: essential fatty acids, fiber, thiamin, riboflavin, niacin, B6, B12, folate, vitamin D, vitamin E, calcium, iron, magnesium, potassium, and zinc.

•  Calories: –  Intake: 2,377 –  DRI need: 2,261

•  Total Carbohydrates: 59% –  Simple: 31% –  Complex: 28% –  Alcohol: 0%

•  Total Protein: 13% –  Complete: 10% –  Incomplete: 3%

•  Total Fat: 29% –  SFA: 19% –  MUFA: 6% –  PUFA: 4%

•  Cholesterol: 103 mg •  Sodium: 3,967 mg

Finicky Feena: Q & A 1. Which of the 4 directive areas of the Dietary

Guidelines, 2010 is Feena in compliance with? 2. True or False, Feena is using her cooking skills

to promote individual, societal, and environmental health? (explain)

3. True or False, Feena engages in some mindless eating which is discouraged by the Dietary Guidelines, 2010. (explain)

4. Feena’s diet met the American Heart Association (AHA) dietary recommendation (Yes or No) for:

– Cholesterol? Sodium? Alcohol? SFA?

Finicky Feena: Q & A 5. Feena’s diet met the American Cancer Society

(ACS) dietary recommendations? Yes or No (if no then what was wrong)

6. Feena’s lifestyle met the recommendations for physical activity and she is on track for maintaining a healthy body weight? Yes or No (if no then what was wrong)

7. Feena’s diet met the AMDRs for carbohydrate, sugar, protein, and fat. Yes or No (if no then what was wrong)


1

Food Composition Information and

The Exchange Lists T-Talk 2.5

By Jennifer Turley and Joan Thompson

© 2013 Cengage

Presentation Overview •  Food Composition

• Chemical composition of food • Used in diet planning & evaluation

•  The Exchange List System • Purpose • Exchange Lists • Used in diet planning & evaluation • Sample diets

Food Composition •  Food composition tables & databases

provide the chemical composition of foods. •  We will use the USDA nutrient databank for

food composition values. •  http://www.nal.usda.gov/fnic/foodcomp/search/ •  Information on the chemical composition of

foods can be attained by using the online search option or by downloading the free software database. Let’s take a look at the current release.

The Nutrient Data Laboratory •  The nutrient database is available through the USDA. •  Go online to:

http://www.nal.usda.gov/fnic/foodcomp/search/ •  There you can see a search option and an option to

download software option.

Food Composition Tables

•  The chemical nutrient values are provided given a certain serving size of specific foods.

•  Chemical values in the USDA nutrient databank include: –  Calories –  Protein, Carbohydrate, Fat (total fat & type of fatty acid) –  Fat soluble vitamins (A, D, E, K) –  Water soluble vitamins (thiamin, riboflavin, niacin, folate, vitamin

B6, vitamin B12, vitamin C) –  Major minerals (sodium, potassium, chloride, calcium,

magnesium, phosphorus) –  Trace minerals (iron, zinc, iodine, selenium, etc)

•  Chemical values are also given in some cases the types of amino acids and for phytochemicals (plant chemicals that are not essential nutrients but have many beneficial physiological effects in the human body when consumed from a variety of plant foods).

The Exchange List System

•  The Exchange List system is an excellent tool for:

• Meal planning • Calorie control • Meeting the AMDRs & DRIs

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The Exchange List System •  Was created for diabetic diet

planning. •  Dietary carbohydrates levels can be

planned to be compatible with insulin prescription.

•  Diet prescription meets standard dietary goals for health.

The Exchange List System

•  Portion sizes are based on: • Grams of protein • Grams of carbohydrate • Grams of fat •  Total number of Calories

(not nutrient content)

The Exchange Lists 1.  Starch (grains, cereals, pasta, breads, crackers, some

snacks, starchy vegetables, dried beans, peas, and lentils)

2.  Fruit 3.  Nonstarchy vegetables 4.  Milk 5.  Meat and meat substitutes 6.  Fat 7.  Other carbohydrates 8.  Free foods 9.  Combination foods

The detailed exchange lists provide the consumer with an idea of which foods in which quantities count for an exchange.

The prescribed exchanges are used up throughout the day.

Please see the detailed exchange lists appendix

Exchange Lists Summary •  Food Composition tables and databases:

•  Show the chemical composition of food based on a specified food portion.

•  Are used in diet planning & analysis.

•  The Exchange System Food Lists: •  Are used in diet planning and evaluation •  Are based on grams carbohydrate, protein,

and fat, as well as total Calories provided per food exchange.


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