2-1

The Claim vs Science!

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The Claim vs Science

“Less from Vodka than Beer?”

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The Claim vs Science

“More from Frozen than Fresh?”

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Tools of a Healthy Diet

Chapter 2

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Learning Objectives
• Explain the purpose of the Dietary Reference Intake
(DRI) and its components.
• Compare the Daily Values to the Dietary Reference
Intakes and explain how they are used on Nutrition
Facts panels.
• Describe Nutrition Facts panels and the claims
permitted on food packages.

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Learning Objectives (Continued)

• Describe the uses and limitations of the data in
nutrient databases.
• Discuss the Dietary Guidelines for Americans and the
diseases they are intended to prevent or minimize.
• Discuss what a healthy diet looks like based on
MyPlate food groups.
• Develop a healthy eating plan based on the concepts
of variety, balance, moderation, nutrient density, and
energy density.

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Dietary Reference Intakes (DRIs)

• DRI = Term used to encompass nutrient
recommendations
• Includes:
̶ Estimated Average Requirements (EAR)
̶ Recommended Dietary Allowances (RDA)
̶ Adequate Intakes (AI)
̶ Tolerable Upper Intake Levels (UL)
̶ Estimated Energy Requirements (EER)

• Complementary to DRIs:
̶ Acceptable Macronutrient Distribution Ranges (AMDRs)

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DRIs Vary by Life Stage

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Estimated Average Requirements (EARs)

• Daily nutrient intake amounts that meets the needs
of 50% of the population group
̶ This also means that at a given EAR, 50% of people in the
group would NOT have the needs met.

• For 17 nutrients with accurate biomarkers

̶ Carbohydrates, proteins, and various vitamins and
minerals

• Note: These are dependent on the population group

and can change with age, gender, etc.

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Recommended Dietary Allowances (RDAs)

• Daily nutrient intakes that meet the needs of 97 to
98% of the population group
• Based on the EARs
̶ Typically, EAR x 1.2

• RDAs are goals for intake.

• Set at an amount based on the nutrient’s ability to
prevent chronic disease rather than just prevent
deficiency

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Adequate Intakes (AIs) and Tolerable Upper

Intake Levels (ULs)
• AIs • ULs
̶ Daily intake amounts ̶ Maximum daily intake
for nutrients without that does not cause
an EAR (due to adverse health
insufficient data) outcomes
̶ Based on estimates of ̶ Applies to chronic daily
intake that maintains a use
defined nutritional ̶ Not a nutrient goal!
state

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Estimated Energy Requirements (EERs) &

Acceptable Macronutrient Distribution Ranges
(AMDRs)
• EERs • AMDRs
̶ Average daily caloric ̶ Not a DRI
need for each life-stage ̶ Range of intake, as a
group percentage of energy,
̶ Based on energy needs that promotes good
̶ Estimate of amount health
required to maintain ̶ For carbohydrates,
healthy body weight proteins, lipids, and
essential fatty acids

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Desirable Nutrition
• Nutrients can cause disease when having too little
AND too much!

Relationship of DRI s to Each Other

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Nutrient Density of Foods

• Used to assess nutritional quality of foods.
• To determine:
1. Divide the amount of a nutrient in a serving of food by your
daily recommended intake (RDA or AI)
̶ Ex: 2 mg of zinc from food Y divided by 8 mg requirement
x 100 = Food Y provides 25% of RDA zinc
2. Next, divide the calories in a serving of the food by your
daily caloric need (EER), and compare to nutrient density to
identify nutrient-rich or empty calorie foods.

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Comparison of the Nutrient Density of a Sugar-
Sweetened Soft Drink with That of Fat-Free Skim Milk

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Daily Values (DVs)

• Generic standards developed by the
FDA
̶ Developed, in part, for practical food
labeling

• Set for over anyone over 4 years old

̶ Exceptions for those marketed specifically
for infants, toddlers, and pregnant and
lactating women

• Based on 2 sets of dietary standards:

̶ Reference Daily Intakes
̶ Daily Reference Values

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Reference Daily Intakes (RDIs) and Daily

Reference Values (DRVs)
• RDIs • DRVs
̶ Used for vitamins and ̶ Used for energy nutrients
minerals
• Based on a 2,000 calorie diet
̶ Use highest value for ̶ Also, used for cholesterol
life-stage group and sodium
̶ Generally, higher than • Without established RDAs
RDA

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Nutrition Facts Panel on Food Packages

• Standardized serving size
̶ Based on typical American serving sizes

• Starting in 2018, the following must be listed on the

Nutrition Facts panel:
̶ Total Calories (kcal), total fat, saturated fat, trans fat,
cholesterol, sodium, total carbohydrates, total sugars,
added sugar, fiber, protein, vitamin D, potassium, calcium,
iron
̶ Fortified or nutrients listed in health claims must also be
included.

• Note: Keep total fat, saturated fat, and sodium <100%

DV.
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Changes in Nutrition Facts, 2018

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Requirements for Packaged Foods

Claims

Ingredients

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Food Label Claims

• Marketing tool directed toward health-conscious
consumers

• Claims can be:

̶ Nutrient content claims
̶ Health claims
̶ Structure/function claims

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Food Label Claims

1. Nutrient content claims
• Describe the nutrients in a food
• Closely regulated by FDA

2. Health claims
• Describe a relationship between
a nutrient and a disease
• Must have significant scientific
data supporting the claim
• Closely regulated by FDA

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Food Label Claims

3. Qualified health claims
• Limited scientific evidence “Supportive but not conclusive
research shows that eating… may
supports claim reduce the risk of…”
• Regulated by FDA

4. Structure/function claims
• Relationship between nutrient and
body function
• FDA does not approve or authorize
• Not stating scientific evidence

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Most Common Nutrient Claims

• Reduced calories
̶ At least 25% less kcal per serving than reference food

• Light or Lite
̶ 50% less fat, or 33% less Calories IF less than half of the
food’s Calories are from fat

• Fat- or sugar-free
̶ Less than 0.5 g fat or sugar per serving (not zero!)

• Calorie-free
̶ Less than 5 Calories (kcal) per serving

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Nutrient Composition of Foods

• Nutrient databases make it possible to:
̶ Estimate the amount of calories and nutrients in foods
̶ See how closely intake matches dietary standards

• Cannot account for:

̶ Factors that affect nutrient levels in the food we eat
• Soil, harvesting method, ripeness, freshness, diet (of animals),
weather, storage, pesticides, insecticides, etc.
̶ How nutrients are handled in the body

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Energy Density
• Determined by comparing a food’s calorie content
per gram weight of the food
Energy Density of Common Foods (Listed in Relative Order)
Very Low Energy Low Energy Density Medium Energy High Energy Density
Density (Less Than (0.6 to 1.5 kcal/g) Density (1.5 to 4 (Greater Than 4
0.6 kcal/g) kcal/g) kcal/g)
Lettuce Whole milk Eggs Graham crackers
Tomatoes Oatmeal Ham Fat free sandwich
cookies
Strawberries Cottage cheese Pumpkin pie Chocolate
Broccoli Beans Whole-wheat bread Chocolate chip cookies
Salsa Bananas Bagels Tortilla chips
Grapefruit Broiled fish White bread Bacon
Fat free milk Non-fat yogurt Raisins Potato chips
Carrots Ready-to-eat cereals Cream cheese Peanuts
with 1% low-fat milk Major factors
Vegetable soup Plain baked potato Cake with frosting Peanut butter influencing energy
Cooked rice Pretzels Mayonnaise density:
Spaghetti noodles Rice cakes Butter or margarine ̶ Water content
Vegetable oils
̶ Fat content
↑Water ↑Fat
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Dietary Guidelines (2015-2020)

• Published by the USDA and DHHS every 5 year

• Foods or food components

to increase to decrease
̶ Fruits and vegetables ̶ Saturated fats
(amount and variety) ̶ Trans fats
̶ Whole grains (fiber) ̶ Added sugars
̶ Fat-free or low-fat dairy ̶ Sodium
(including yogurt), or soymilk ̶ Alcohol
̶ Protein variety (lean sources:
fish, chicken, legumes, etc.)
̶ Oils

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USDA Food Guides

1992:
Food Guide Pyramid
2005:
MyPyramid Food
Guidance System 2011: MyPlate

• Nutrient adequacy and

moderation

• Nutrient adequacy,
moderation, variety
• Physical activity • Healthy eating
• Personalization approach
• www.choosemyplate.gov

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Putting MyPlate into Action

• No specific food is required for good nutrition.
• No individual food group provides all essential
nutrients in adequate amounts.
• The foods within a group may vary widely with
respect to nutrients and energy content.
• To keep calories under control, pay close attention to
the serving size of each choice.
• Variety is key to getting all nutrients offered by each
food group.

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Nutrient Contributions from Different Food

Categories

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Recommendations for Daily Amounts of Foods

Based on Energy Needs

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MyPyramid Food
Serving Sizes

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Beware of Portion Sizes

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golf ball: ©Ryan McVay/Getty Images RF; tennis ball: ©C Squared Studios/Getty Images RF; cards: ©Stockbyte/Getty Images RF; baseball: ©C Squared Studios/Getty Images;
hand/serving sizes, all: ©McGraw-Hill Education/Mark Dierker, photographer

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Changes in Serving Sizes

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Appendix of Image
Long Descriptions

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D R I s Vary by Life Stage - Appendix

Pregnancy and lactation also affect nutrient needs; thus, there is

a set of DRIs specially designed for these women.

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Relationship of DRIs to Each Other - Appendix

50% of healthy North Americans would have an inadequate

intake if they consumed the EAR, whereas 50% would meet their
needs.
2 to 3% of healthy North Americans would have an inadequate
intake if they met the RDA, whereas 97 to 98% would meet their
needs.
At intakes above the UL, the margin of safety to protect against
adverse effects is reduced. At intakes between the RDA and UL
(Upper Level), the risk of either an inadequate diet or adverse
effects from the nutrient is close to 0%.
AI lies somewhere between the RDA and UL. Thus, the AI should
cover the needs of more than 97 to 98% of individuals.
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Comparison of the Nutrient Density of a Sugar-Sweetened
Soft Drink with That of Fat-Free Skim Milk - Appendix
For the soft drink, no nutrient surpasses energy content. Fat free
milk, in contrast, has more protein, vitamin A, the vitamins
thiamin and riboflavin, and calcium. The milk provides a
significantly greater contribution to nutrient intake per calorie
than the soft drink.

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Requirements for Packaged Foods - Appendix

The Nutrition Facts panel is required on virtually all packaged

food products. The % Daily Value listed on the label is the
percent of the amount of a nutrient needed daily that is
provided by a single serving of the product.

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Nutrition Facts Panels - Appendix

If you needed 2000 calories and ate a single serving of

MicroMac, you would still have 92% Daily Value of your fat
allowance left. In addition, you would have met 8% Daily Value
for calcium.

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Major Nutrient Contributions of Groups in the MyPlate Food Guide
Plan
Grains Vegetables Fruits Dairy Protein Oils
Carbohydrate Carbohydrate Carbohydrate Calcium Protein Fat
Thiamin Vitamin A Vitamin A Phosphorus Thiamin Essential fatty
(Both enriched or acids
whole grain)
Riboflavin Vitamin C Vitamin C Carbohydrate Riboflavin Vitamin E
(Both enriched or
whole grain)
Niacin Folate Folate Protein Niacin
(Both enriched or
whole grain)
Folate Magnesium Magnesium Riboflavin Vitamin B-6
(Both enriched or
whole grain)
Magnesium Potassium Potassium Vitamin A Folate
(Whole grains) (Primarily in plant protein sources)
Iron Fiber Fiber Vitamin D Vitamin B-12
(Both enriched or (Only in animal foods)
whole grain)
Zinc Magnesium Phosphorus
(Whole grains)
Fiber Zinc Magnesium
(Whole grains) (Primarily in plant protein sources)
Iron
Zinc

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Table 2-6 MyPlate Recommendations for Daily Amounts of Foods
to Consume from the Food Groups Based on Energy Needs

Energy Intake 1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200

Grains 3 4 5 5 6 6 7 8 9 10 10 10
oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq

Vegetables 1c 1.5 c 1.5 c 2c 2.5 c 2.5 c 3c 3c 3.5 c 3.5 c 4c 4c

Fruits 1c 1c 1.5 c 1.5 c 1.5 c 2c 2c 2c 2c 2.5 c 2.5 c 2.5 c

Dairy 2c 2.5 c 2.5 c 2.5-3 2.5-3 2.5-3 3c 3c 3c 3c 3c 3c

c c c

Protein Foods 2 3 4 5 5.5 5.5 6 6.5 6.5 7 7 7

oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq oz-eq

Saturated Fat 11 g 13 g 16 g 18 g 20 g 22 g 24 g 27 g 29 g 31 g 33 g 36 g
Maximum

Added Sugar 25 g 30 g 35 g 40 g 45 g 50 g 55 g 60 g 65 g 70 g 75 g 80 g
Maximum

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Table 2-7 MyPlate Food Serving Sizes

Grains Group Dairy Group
1-ounce equivalent = 1 slice of bread 1 cup = 1 cup of milk, yogurt, or calcium-fortified
1 cup of ready-to-eat breakfast cereal soymilk
½ cup cooked cereal, rice, pasta, or bulgur 1 cup of frozen yogurt or pudding made
1 mini bagel or small tortilla with milk
½ muffin 1 ½ cups of ice cream
3 cups of popcorn 1 ½ ounces of natural cheese
2 ounces of processed cheese

Vegetable Group Protein Group

1 cup = 1 cup of raw or cooked vegetables 1-ounce equivalent = 1 ounce of meat, poultry, fish, or cooked
1 cup of vegetable juice tempeh
2 cups of raw leafy greens 1 egg
1 tablespoon of peanut butter or hummus
Fruits Group ¼ cup of cooked beans
½ ounce of nuts or seeds
1 cup = 1 cup of fruit
1 cup of 100% fruit juice
½ cup of dried fruit
Oils
1 teaspoon 1 teaspoon of vegetable oil, fish oil, oil-rich
foods (e.g., mayonnaise, soft margarine)

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Portion Sizes - Appendix

2 tbsp salad dressing, peanut butter, margarine, etc. = 2 tbsp, or

size of golf ball
Baked potato, small/medium fruit, ground or chopped food,
bagel, English muffin = 1/2 to 2/3 cup, or size of tennis ball
3 oz meat, poultry, or fish = 1/2 to 3/4 cup, or size of deck of
cards
Large apple or orange, 1 cup ready-to-eat breakfast cereal = 1
cup, or size of baseball

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©McGraw-Hill Education.