Nutritional and Food Science

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Recommended Dietary Allowances (RDA)

The average daily energy intake level to meet the requirements of 97 to 98% of the population.

Adequate Intake (AI)

The average daily nutrient intake taken for a group using observations or experimentally obtained approximations or estimations based on nutrient intake.

When is the Adequate Intake typically used?

*** Adequate intake is typically used when the RDA cannot be obtained, like in the case of insufficient data to identify more information about the nutrient****

Tolerable Upper Intake Level( UL)

The highest average nutrient intake level that is going to pose no risk of adverse effects in all of the general population

Estimated Average Requirement

The average amount of energy intake needed to satisfy the requirements of half the population of a particular age group or life stage group

The 2020 Dietary Guidelines for Americans ( 2020 -2025)

are the nation’s current nutritional recommendations targeted toward policymakers as well as nutrition and health professionals

Who were the 2020 dietary guidelines for Americans developed by?

a committee of highly esteemed nutrition scientists who systematically evaluated published scientific literature to formulate dietary recommendation to optimize the health of infants, toddlers, children, teens, adults and older adults

Although previous editions of the Dietary Guidelines focused primarily on individual dietary components such as food groups and nutrients….

the current version focuses more on eating patterns or the combination of food and beverages that constitute a person’s complete dietary intake over time.

What is the fundamental premise of the 2020 Dietary Guidelines of America?

That almost anyone, even healthy people, could benefit from making a shift in their food and beverage choices to support healthier dietary patterns

What is a major component of dietary guidelines?

Focus on eating nutrient-dense foods

Nutrient-dense foods

foods that provide high levels of essential nutrients and very little added sugars, saturated fat and sodium or higher amounts of nutrients relative to total calories

Specific nutrients and food components that are generally under-consumed in the U.S population are referred to as

“dietary components of public concern”

Common characteristics of dietary patterns associated w/ positive health outcomes include

relatively higher intakes of vegetables, fruits, legumes, whole grains, low or non-fat diary, lean meats and poultry, seafood, nuts and unsaturated vegetable oils

Nutrient-Dense Foods

Foods that have a higher nutrient content relative to a low non-nutrient content. Ex. Low-fat milk or lactose-free milk. Low fat milk gives you the calcium from milk without the fat-content typically associated with milk and lactose-free milk gives you the calcium of milk without the lactose (sugar (disaccharide)] that some people are also intolerant of.

Are other products sold as “milks” such as almond milk and rice considered dairy and why not?

No, as they do not compare in their nutrient profiles and so consuming those foods does not contribute to meeting your dairy group recommendations.

What are the four overarching guidelines of the Dietary Guidelines for Americans of 2020?

Guideline 1: Consume nutrient dense foods and eat them based on your life stage. Guideline 2: Customize and Enjoy nutrient-dense food and beverage choices to work with your personal preferences, cultural traditions and budget.

Guideline 3:Focus on meeting your food group needs by consuming nutrient–dense foods and drinks, and do not exceed your calorie limits

Guideline 4: Limit foods and beverages higher in added sugars, saturated fat, sodium and limiting alcoholic beverages.

5 Food Groups Making Up a Healthy Dietary Pattern. What are they?

Dairy, Protein, Healthy Fats, Fruits and Vegetables

Dietary Pattern

the combination of foods and beverages that constitutes an individual’s complete dietary intake over time.

Healthy Dietary Pattern

incorporates nutrient dense forms of foods and beverages across all food groups, in recommended amounts, and within calorie limits.

Guidelines for vegetables

Consume a mix of dark-green, red and orange and starchy vegetables as well as beans, peas and lentils and “other vegetables” such as asparagus, avocados, kohlrabi and cactus pads (nopales).

Guidelines for Fruits

All fresh, frozen, canned, and dried fruits as well as 100% fruit juice “count” in this category

Guidelines for Grains

The Dietary Guidelines recommend that we consumes at least half of our grains as whole-grains, such as amaranth, barley, brown or wild rice, or whole grain cornmeal or whole-wheat chapati.

Guidelines for Dairy and Fortified Soy Alternatives

This category is import to supply calcium to the diet and includes all fluid, dry , or evaporated milk, including lactose -free and lactose-reduced products and fortified soy beverages ( soy “milk), buttermilk, yogurt , kefir and cheeses.

How could a company increase the nutrient density of milk?

they could make it fat-free, low-fat or lactose intolerant.

Guidelines for Protein foods

This group includes Meats and poultry, Seafood, nuts and seeds.

How should proteins be consumed?

Meat and poultry should be lean or low-fat, seafood should be lower in methylmercury and nuts and seeds should be unsalted.

Dietary Preference Pattern

the Dietary Guidelines Recognize 3 dietary preference patterns: A typical U.S pattern, A Vegetarian pattern and a Mediterranean pattern

Guideline 2

Customize and Enjoy nutrient-dense food and beverage choices to work with your personal preferences, cultural traditions and budget. Not a trick question, what does that mean?

Guideline 3

Focus on meeting your food group needs by consuming nutrient–dense foods and drinks, and do not exceed your calorie limits. What does this mean?

Guideline 4

Limit foods and beverages higher in added sugars, saturated fat, sodium and limiting alcoholic beverages. Why should we do this?

What are the specific recommendations for added sugars

What are the specific recommendations for saturated fats?

There is no recommended limit on saturated fats

What are the specific recommendations for sodium?

Less than 2,300 mL/day, even less for children younger than 14 years old.

What are the specific recommendations for alcoholic beverages?

consume in moderation which is 1 drink/day women and up to 2 drinks/day for men. Each alcoholic drink should contain 14 grams (0.6 fl oz) of pure alcohol, 12 fl oz of regular beer, 5 fl oz of wine or 1.5 fl oz of 80-proof spirits.

What is a tip for alcohol consumption?

Drinking less is generally better.

Should pregnant women drink alcohol?

Definitely not!

What are the nutrients that the 2020 Dietary Gudelines deemed were of Public Health Concern and why?

These nutrients are calcium, potassium, dietary fiber and vitamin D due to the inadequate intake of nutrient-dense foods and beverages in the U.S are underconsumed across the lifespan.

What are excellent weaning foods for infants?

pureed meats and seafoods.

What about infants being breastfed by vegan mothers?

May also need supplemental vitamin B12.

Fun Fact

Iron is also frequently under-consumed during pregnancy, as is folate/folic acide and iodine. For older adults, protein and vitamin B12 are nutrients of concern.

To Wean

Means to accustom an infant to foods other than breastmilk