NUTRITION STANDARDS AND TOOLSChapter 2

Learning Objectives

• Explain the function of the recommended Dietary Reference Intakes

• Describe and discuss the Dietary Guidelines for Americans and identify challenges for chefs

• List the food groups found in MyPlate and recommended servings from each group

Learning Objectives

• Explain how MyPlate encourages variety, proportionality and moderation

• Read and analyze food labels, nutrient claims and health claims

• Discuss the attributes and limitations of various food rating systems

Cornerstones of Nutrition•

• getting enough of each essential nutrient

• • foods from each group daily

• • appropriate portions

• • different foods within groups

Adequacy

Balance

Moderation

Variety

Dietary Reference Intakes• Minimum recommended and

maximum safe levels of many nutrients by age and gender.

• Aim to prevent chronic diseases and promote optimal health.

• Used to assess and plan diets for healthy individuals and groups.

• See appendix B

Daily Values

Reference points for nutrient intake used on food labels

Listed for people who eat 2,000 or 2500 calories

See appendix C Maximum amounts

total fat, saturated fat, cholesterol and sodium

Minimum amounts total carbohydrates,

dietary fiber

Dietary Guidelines for Americans

• Revised every 5 years• Jointly issued by the

Departments of Agriculture (USDA) and Health and Human Services (HHS)

• Provide advice about how good dietary habits can promote health and reduce risk for major chronic diseases

• Evidenced-based research

Overview of Recommendations• Reduce incidence and prevalence of

overweight and obesity• Reduce overall calorie intake• Focus on consuming nutrient-dense

foods and beverages• Increase physical activity

2010 Dietary Guidelines - SummaryIncrease Intake

• Vegetables• Cooked dry beans and peas

• Fruit• Whole grains• Nuts and seeds• Seafood• Fat-free and low-fat milk and milk products

2010 Dietary Guidelines - Summary Reduce Intake

• Foods containing added sugars

• Foods containing added solid fats

• Sodium• Refined grains

Dietary Guidelines for Americans, 2010Change the overall food environment

• Improve nutrition literacy and cooking skills

• Increase health, nutrition and physical education programs

• Encourage restaurants and the food industry to offer health-promoting foods

Report of the Dietary Guidelines Advisory Committee

DGA 2010 Key RecommendationsBalancing calories to manage weight

Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors.

DGA 2010 Key RecommendationsBalancing calories to manage weight

Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from food and beverages.

DGA 2010 Key RecommendationsBalancing calories to manage weight

Increase physical activity and reduce time spent in sedentary behaviors.

DGA 2010 Key RecommendationsBalancing calories to manage weight

Maintain appropriate calorie balance during each stage of life – childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Increase vegetable and fruit intake.

Quantity Variety

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, and unsalted nuts and seeds.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

• Use oils to replace solid fats where possible.

• Consume less than 10% of calories from saturated fats by replacing them with monounsaturated and polyunsaturated fats

DGA 2010 Key RecommendationsFoods and Food Components to Reduce

Consume less than 300 mg per day of dietary cholesterol

DGA 2010 Key RecommendationsFoods and Nutrients to Increase

• Choose foods that provide more potassium, dietary fiber, calcium, and Vitamin D, which are nutrients of concern in American diets.

• These foods include vegetables, fruits, whole grains, and milk and milk products.

DGA 2010 Key RecommendationsFoods and Food Components to Reduce

Reduce daily sodium intake to: less than 2,300 mg 1,500 mg for select

individuals

DGA 2010 Key RecommendationsFoods and Food Components to Reduce

Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.

DGA 2010 Key RecommendationsFoods and Food Components to Reduce

Reduce the intake of calories from solid fats and added sugars (SoFAS).

DGA 2010 Key RecommendationsFoods and Food Components to Reduce

Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

DGA 2010 Key RecommendationsFoods and Food Components to Reduce

If alcohol is consumed, it should be consumed in moderation – up to 1 drink per day for women and 2 drinks per day for men – and only by adults of legal drinking age.

DGA 2010 Key RecommendationsBuilding Healthy Eating Patterns

Select and eating pattern that meets nutrient needs over time and at an appropriate calorie level.

DGA 2010 Key RecommendationsBuilding Healthy Eating Patterns

Follow food safety recommendations when preparing and eating foods to reduce risk of foodborne illnesses.

MyPlate

Balancing Calories• Enjoy your food,

but eat less.• Avoid oversized

portions.Foods to Increase• Make half your

plate fruits and vegetables.

MyPlate

• Switch to fat-free or low-fat (1%) milk.

Foods to Reduce• Compare sodium in

foods like soup, bread and frozen meals and choose foods with lower numbers.

• Drink water instead of sugary drinks.

……Based on Calories

What Counts As A Serving?

.

1 slice of bread

1 cup of ready-to-eatbreakfast cereal

1/2 cup cookedrice, pasta, orcereal

1 cup of raw orcooked vegetables

1 cup of vegetablejuice

2 cups of rawleafy greens

1 cup of fruit

1 cup of 100% fruit juice

1/2 cup of dried fruit

1 cup of milk, yogurt,or soy milk

1 ounce of meat,poultry, or fish

1 egg

1 tablespoon of peanutbutter

1/4 cup of cooked drybeans

1/2 ounce of nuts orseeds

2 ounces of processedcheese

1.5 ounces of naturalcheese

GRAINS1 ounce

VEGETABLES1 cup

FRUITS1 cup

DAIRY1 cup

PROTEIN FOODS1 ounce

Fruits Grains

VegetablesProtein

Diary

1 cup dairy alternative

Fruit – 1 to 2 cups

• What is in the fruit group?

• What counts as 1 cup?

• Health benefits• Nutrients in fruit

Vegetable – 1 to 3 cups

• What counts as 1 cup?

• Health benefits• Nutrients in

vegetables

Weekly Vegetable Intake Recommendations

Dark Green 1 ½ - 2 cups

Red and Orange 5 ½ - 6 cups

Beans and Peas 1 ½- 2 cups

Starchy 4-6 cups

Others 4-5 cups

Grain – 3-8 ounce-equivalent

• What is in the grain group? Whole grains Refined grains

Grain – 3-8 ounce-equivalent

• What counts as 1ounce equivalent?

• Health benefits• Nutrients in grain

Protein – 2 -6 ½ ounce-equivalents

• What is in the protein food group?

• What counts as 1ounce equivalent?

• Health benefits• Nutrients in protein

group

Milk – 2-3 cups

• What is in the milk group?

• What counts as 1cup equivalent?

• Health benefits• Nutrients in milk

How To Apply MyPlate

Personal diet analysis Recipe Modification Starting point of healthy eating

Harvard Healthy Eating Plate

Copyright © 2011 Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, http://www.thenutritionsource.org.

Nutrition Facts

• Serving size Given in familiar units

and grams Labeling law sets

standard serving sizes to allow comparison

• Portion size The amount served or

eaten Usually larger than

serving size

Nutrition Facts

Exempt from Labeling

• Very small packages• Small businesses (sales below

$50,000)• Ready-to-eat food for take-out• Bulk foods not sold directly to

consumer• Plain tea, coffee, spices, herbs• Foods with no nutrients

Interpreting Labels

• Serving sizes = 13 pieces, 39 grams

• 3.5 servings per box

• Calories 170 x 3.5 =

595 calories per box

Interpreting Labels

• Saturated fats 3.5 grams x

3.5 =12.25 grams

• DV saturated fat 18% x 3.5 =

63%

• Label claims 35% less fat

Nutrient Content Claims

• Content claims are legal definitions not just descriptions

• Also apply to menus

Nutrient Content Claims

Nutrient Content Claims

Free Low Reduced /Less

Calories Less than 5 40 calories or less120 calories or less per 100 gm(main dishes)

25% fewer

Total Fat Less than .5 grams

3 gms or less3 gms or less per 100 gms (main dishes)

25% less

Saturated Fat Less than .5 grams

1 gm or less and 15% or less of calories from sat fat

25% less

Cholesterol Less than 2 mg 20 mg or less 25% less

Sodium Less than 5 mg 140 mg or less 25% less

Sugar Less than .5 grams

Not defined 25% less

Other Nutrient Content ClaimsClaim Requirement

High, rich, excellent source Contains 20% or more DV

Good source 10-19% of DV

More, fortified, enriched, added, extra, plus

10% or more of the of the DV; used for vitamins, minerals, protein, fiber, potassium

Lean Meat, poultry, fish products – less than 10 g fat, 4.5 or less sat fat, less than 95 mg of cholesterol per serving

Extra lean Meat, poultry, fish products – less than 5 g fat, 2 or less sat fat, less than 95 mg of cholesterol per serving

Claims using term “antioxidant” • RDI must be established for the nutrients.• Nutrient must have existing scientific

evidence of antioxidant activity• Level of each nutrient must be sufficient

to meet the definition for "high," "good source," or "more"

Approved Health Claims

• Calcium and osteoporosis• Sodium and hypertension• Dietary fat and cancer

Approved Health Claims

• Dietary saturated fat and cholesterol and risk of coronary heart disease

• Fiber-containing grain products, fruits, and vegetables and cancer

• Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease

Approved Health Claims

• Fruits and vegetables and cancer• Folate and neural tube defects• Dietary noncarcinogenic

carbohydrate sweeteners and dental caries

• Soluble fiber from certain foods and risk of coronary heart disease

• Soy protein and risk of coronary heart disease

• Plant sterol/stanol esters and risk of coronary heart disease

Health Claims based on Authoritative Statements

• Whole-grain foods and risk of heart disease and certain cancers

• Potassium and the risk of high blood pressure and stroke

• Fluoridated water and reduced risk of dental carries

• Low in saturated fat, cholesterol, and trans fat, and reduced risk of heart disease

Ingredient list

Ingredient that weighs the most is first Example: Juice ingredient label 100% juice

Ingredients: apple juice, natural flavors, ascorbic acid

Ingredients: water, high fructose corn syrup, apple juice, ascorbic acid

Ingredient List

Interesting ingredients….. “healthy” or “nutrient dense” foods

listed first Determine MyPlate servings

Organic

Produced with… No sewer-sludge/synthetic fertilizers No pesticides No growth hormones No antibiotics No irradiation Limits on genetic modification

Generally higher in phytochemicals Not necessarily higher in nutrients

Highest In Pesticides….

Peaches Apples Sweet bell

peppers Celery Nectarines Strawberries Cherries Lettuce Imported Grapes

Pears Spinach Potatoes

Organic Labeling

Raw, fresh and processed products that contain organic agricultural ingredients• 100% organic must

contain only organically produced ingredients and processing aids (excluding water and salt)

Organic Labeling USDA National Organic Program

• Organic - at least 95% organically produced ingredients (excluding water and salt)

• Made with organic ingredients - must contain at least 70% organic ingredients

Natural Labeling

USDA has defined natural for meat and poultry only:

• Contains no artificial ingredients or added color

• Minimally processed (the raw product not fundamentally altered) may be labeled natural

• Label must explain the use of the term natural – for example, “no added colorings or artificial ingredients” or “minimally processed”

Natural

No legal definition for other foods

Generally, no added colors, synthetic flavors or ingredients

Cleaner ingredient list Canola oil, orange juice,

etc, organic soy sauce, rice wine vinegar, evaporated cane juice, garlic, ginger…beet extract for color

Front-of-package nutrition labeling