Module 3: Choosing a Healthy Diet

for nutrition 480

Adequacy

Eat a sufficient amount of calories of each essential nutrient (including fiber)

Variety

choosing foods from different food groups and choosing different foods within each group. Choosing a ______ of foods is important because no single food can provide all the nutrients the body needs for optimal health.

Balance

Eat a combination of foods from all of the food groups at each meal (85% of the time)

Moderation

Avoid eating too much or too little of any one food or nutrient

Adequacy, Variety, Balance, Moderation

What are key terms required to create a healthy diet?

Dietary Reference Intakes (DRI)

Which of the following main nutrition recommendations should you use?

Dietary Reference Intakes

Recommendations of specific nutrients and energy requirements to stay healthy, ask “How much of each nutrient should be consumed, and how much is excessive?” and “How many calories are required, and how much energy should come from carbohydrate, fat, and proten?”

Estimated Average Requirements (EAR)

The amount of nutrients that meets the requirements of 50% of people of the same life stage and sex

Recommended Dietary Allowances (RDA)

Nutrient recommendations that meet the needs of 97%-98% of the target healthy population

Adquate Intakes (AI)

Nutrient recommendations set when there is not enough evidence to establish an RDA

Tolerable Upper Intake Levels (UL)

The highest level of intake of a particular nutrient that may be taken without causing nutrient toxicity and related health problems,

Estimated Energy Requirement (EER)

An estimate of how many calories a person needs to consume on average each day

Acceptable Macronutrient Distribution Ranges (AMDR)

The range of each macronutrient energy needed for a healthy diet

Around 45-65%

How much of your daily calories should be Carbohydrates?

Around 10-35%

How much of your daily calories should be Proteins?

How much of your daily calories should be Fat?

Around 20-35%

To meet Beauty Standards

Which of the following are not acceptable uses of DRI

Dietary Guidelines for Americans

A guide that describes the diet and lifestyle recommendations. The goal is to promote health and reduce the risk of overweight, obesity, and chronic diseases

Americans have dietary guidelines updated every 5 years.

When are dietary guidelines suppose to update?

All the above

Which are the following are traits that exhibit the new dietary guidelines? for Americans?

Which of the following best describe “Eat the Right Amount for You”?

Pay attention to portion sizes, calories is dependent on age, sex, height, weight, and level of physical activity, choose water and unsweetended beverages

Which of the following best describe “Prioritizing Protein Foods at Every Meal”?

Prioritize high quality, nutrient-dense ____ foods,Consume variety of _____ foods from animal sources, including eggs, poultry, seafood, and red meat, and plant proteins sources, avoid use of deep fried cooking methods, limit added sugars, refine carbohydrates/starches, chemical additives, protein serving goals of 1.2-1.6 grams of protein per kilogram of body weight per day, adjust as needed.

Which of the following best describe “Consume Dairy”?

________ full-fat ____ with no added sugars, use this as a good source of protein, 3 servings per day part of a 2k calorie dietary pattern - adjust if needed to your individual calorie requirement

Which of the following best describe “Eat Vegetables & Fruits Throughout the Day”?

Eat variety of colorful nutrient ___________ and _________, eat in their original form, wash thoroughly prior to eating raw or cooking, avoid no/ added sugars and is ok if frozen, dried, or canned vegetables/fruits. Consume 3 servings per day of veggies and 2 servings of fruits per day as part of a 2k dietary pattern adjust to your individual weight.

Which of the following best describe “Incorporate Healthy Fats”?

_____ plentiful in many whole foods, such as meats, poultry, eggs, omega-3-rich seafood, nuts seeds, full-fat dairy, olives, and avocados. When cooking its recommended to use oils with essential fatty acids like olive oil. Other options could be butter or beef tallow. Saturated fat consumption should not be no more then 10% of daily calories. Decrease highly process foods will help. Needs more research for determining which types of dietary fats work best long term health.

Which of the following best describe “Focus on Whole Grains”?

Prioritize ________, significantly reduce the consumption of highly processed, refined carbohydrates, whole grain serving goals 2-4 servings per day - adjust to your caloric requirements.

Which of the following best describe “Limit Highly Procesed Foods, Added Sugars & Refined Carbohydrates”?

Avoid highly process packaged, prepared ready to eat sort of foods, or other ultra process foods that have added sugars and sodium. Favor more nutrient dense foods and home cooked foods. At places of dining out pick nutrient-dense options. Limit foods and beverages such as sodas, fruit drinks, and energy drinks, one meal should contain no more than 10 grams of added sugars.Added sugar limits on snack foods should be a healthy limit such as no more than 5 grams of added sugar on crackers.

Which of the following best describe “Limit Alocholic Beverages?

Consume less ____ is better for overall health. People should avoid this include pregnant women, people who are recovering from ____ disorder or unable to control the sodium they drink, and people taking medications or with medical conditions that interact with alcohol. For those with family history its important to be mindful of its consumption and associated addictive behaviors.

Which of the following best describe “Sodium?

_____ and electrolytes are essential for hydration. The general population, ages 14 and above should consume less than 2,3000 mg per day of sodium. highly active individuals may benefit from increase sodium intake to off offsweat. Varies on age for children in 3 different subgroups. Highly process foods high in sodium should be avoided.

Which of the following are NOT traits that exhibit the new 2025-2030 guidelines

Focus on Ultra process foods with added sugars, sodium, and refined grains - stronger guidance to prioritize ultra processed foods, reduce whole foods and minimally processed foods

Strong emphasis on nutrient dense, whole foods

Which of the following are strengths of the new DGA?

Limited differences between types of saturated fats

Which of the following are ongoing debates of the new DGA

True

True or False? “These debates highlight the importance of viewing the DGAs as public health guidance informed by science, rather than strict clinical nutrition prescriptions.”

True

True or False: The Dietary Guidelines for Americans have been criticized for:

• Being influenced by political and economic interests (especially from food companies)

  • Meat and dairy industries and large food companies have a powerful lobbying presence that often overrides scientific consensus

• Failing to address and include sustainability, climate change, and the benefits of eating less meat and processed foods

• Ignoring recommendations to restrict added sugar and alcohol

A key part of the Dietary Guidelines being seemingly bought off.

What does this photo mean?

All the responses are accurate, there is plentiful of issues.

What is an issue of the food industry?

Healthy Eating Plate

Based on Available Science, not influenced by pressures from industry lobbyists

Statement of identity

What type of food is it?

Net Contents

How much is in the package?

Manufacture Information

Name and address of where it was produce

Ingredients List

The ingredients in the food

Nutrition Facts

The amount of nutrients included in a serving of the food

Food Industry Influence

What is a challenge in Nutrition Science

Timeliness

How old is the article? Articles published in about the last 5 years are preferred but sometimes older articles provide important context, and sometimes an article that is only 1 year old is already out-of-date.

Relevance

Is this information relevant to your topic? Or is it a distraction?

Credibility

Does the information appear to be free of conflict of interest and bias? Does it cite or link to relevant peer-reviewed studies? Does it represent the findings accurately and fairly?

Expertise

Whose expertise and views are represented? Do they have the appropriate expertise to provide accurate information on this topic?

What do you think is the purpose of this article or website? Is it inteded to be educational? Is it an opinion piece, meant to convince you of one side or the other of an issue? Is it trying to get you to buy something or donate to a cause, or attract more clicks? Is the language and layout inflammatory or extreme?

Purpose

.org

Which of the following is not guarantee to be a trusted source?

The News Source should be Reputable

The New York Times and Washington Post have fact checkers and health and science reporters who evaluate studies and consult experts.

The study should be published in a peer-reviewed journal

Most studies that are newsowrthy should have gone through the peer review process

The news article should provide context of previous research and comments from outside experts

A good news article will tell us what was previously known about the topic and how the new study adds to our understanding including comments from experts and limitations and relevance

The study methodology should be sound and provide outcomes that are relevant

Consider the type of study in terms of the hierarchy of evidence; check the study design and confounding factors

S.I.F.T (Stop; Investigate the source; Find better coverage; Trace claims, quotes and media to the original context)

A method of evaluating the reliability of online information

Junk Science

Untested or unproven claims or ideas, usually meant to push an agenda, sell a product, or promote special interests.

Red Flags of Junk Science

Be weary of nutrition information that: promises a quick fix, contains dire warnings of danger, claims things that are too good to be true, draws simple conclusions from a complex study, make recommendations based on a single study, makes dramatic statements that refuted by scientific organizations, contains a list of “good” and “bad” foods, tries to sell a product, makes recommendations based on unpublished studies or from unreliable sources, makes recommendations that ignore individual or group differences

Fad Diets

A plan that promotes results such as fast weight lost without robust scientific evidence to support its claims. Popular ones include plans where you eat a very restrictive diet with few foods or an unusual combination of foods.

False

True or False: A Fad Diet is a healthy diet that consists of a balance of dishes hold in a variety, with moderation and is defined to be adequate of different nutrients.

Scientific Method

A cyclical process of inquiry used in science, knowledge builds continiously overtime, no sngle study is enough to fully explain any one phenomenon in nutrition, takes multiple of researchers looking at the same question in different perspectives and through different methods to reach a consensus.

Reporting Science

Most science present their results in a peer-reviewed publication that are published in scientific journals

Peer-Reviewed Publication

Scientific papers that are reviewed by other experts in the field who wre not directly involved in the research

Scientific Journal

A periodical that contains peer-reviewed articles written by experts in a particular field

Observes

A team of nutrition researchers _________ that people have been consuming more and more processed foods over the last 50 years.

Hypothesize

They ______ that processed foods are contributing to obesity, which has also increased over the last 50 years.

Animal studies

They test their hypothesis in ______ by feeding mice and rats a diet high in processed foods and measuring changes in their body weight.

conclude

they _____ that the animals do gain weight on this deit. Now they need to study humans to understand the role of processed foods in the obesity epidemic.

Observational study

Then they conduct an _______ and compare groups of people who eat a lot of processed foods with those who eat very little.

Prospective cohort study

Then they conduct a ________ and ask people how much processed foods they eat and then follow them over time, looking for correlations between processed food consumption and body composition.

Vitro study

Experiments that are conducted outside of living organisms, within flasks, dishes, plates, test tubes, etc.

Vivo Study

Research that is conducted in living organisms, such as rats and mice.

Epidemiological studies

Study risk factors related to health in specific populations

Cohort studies

Follows and studies a grop of people over time

Case-control studies

compare cases and controls, looking for differences between the two groups that explain their different outcomes.

Cross-sectional studies

Collect information about a population at one point in time

Prospective Studies

Follow a cohort into the future; usually considered the strongest type of observational study design

Retrospective studies

look at what happened in the past; rely on people’s memory

Intervention Studies

include some type of treatment or change imposed by the research

Randomized Controlled Trial (RCT)

The gold standard for intervention studies; involves a control group and participants are randomized into groups

Placebo

A “fake” treatment that is given to the control group that contains no active ingredients

The placebo effect

The effect that results from the belief in a treatment not from the treatment itself.

Blinding

A technique to prevent bias

Neither the research team nor the subject knows what treatment the subject is receiving

Double-blind

Single-blind

Either the research team or the subject know what treatment is being given

Systematic Review

Researchers formulate a research question and then _______ and independently identify, select, evaluate, and synthesize all high-quality evidence from previous research that relates to the research question

Meta Analysis

A type of systematic review that combines data from multiple studies and uses statistical methods to summarize it, as if creating a mega-study from many smaller studies.

Non-Human Studies

results of animal cell, tissue, and tissue studies-may not apply to whole, living humans

Interpreting Research

Research study designs are related to the strength of the evidence produced and relevance to real-life nutrition decisions

Meta-analyses and Systematic Reviews

Combines all relevant studies on a topic and summarize overall conclusions.

Intervention Studies

Can provide evidence of cause and effect; RCT is the golden standard intervention study

Observational Studies

Can only identify correlations (relationships) between nutrition and health; cannot show that one factor causes another