FN 225: Nutrition
Rathakette, Ph.D.
Health Professions Division
Lane Community College
Eugene, Oregon
LECTURE 2A
Chapter 2: Nutrition Standards & Guidelines



CORRECTIONS/HIGHLIGHTS/ANNOUNCEMENTS:

This term we will be talking about local foods, and sustainable food choices.  I wanted to bring to your attention the Learning Garden we have right here on campus:

LEARNING GARDEN EVENTS

 For more information, e-mail learninggarden@lanecc.edu.

 

For Exam 1 during Week 3, you should study:
  • the Lecture  Outline for Chapter 1
  • the Study Questions for Chapter 1
  • the Lecture  Outline for Chapter 2
  • the Lecture  Outline for Chapter 3
  • the Study Questions for Chapters 2 and 3
  • How the organs of the digestive tract participate in digestion
Also there is an extra credit online review quiz during Week 2.



FORUM topics for Week 2

I hope you decide to participate.  I've really enjoyed your postings.  You've done a great job at using the forums for asking questions and helping other students by answering their questions.  Keep this up because most likely other students can benefit from your questions.  I will post a forum titled, "Questions."  Please post your questions as a REPLY to my posting instead of creating a new posting.  Therefore all the questions can be found in one place, under my posting QUESTIONS.
 

These topics will also be posted for you to discuss Week 2:
  1. Quite a few of you in your forums this week mentioned organic foods.  Read the article below, then comment on whether the article changed your mind on how you view organic foods and whether it will effect your purchasing of organic foods.  What did you learn that was new or interesting as a result of reading this article.
    Shardt, David. (2007, Jul/Aug). Organic Foods. Nutrition Action Health Letter, 34(6).

  2. View the choosemyplate.gov website (http://www.choosemyplate.gov/)  How do you think this guide could improve your eating?  Do you see any drawbacks to any of the recommendations? (Now USDA use “choosemyplate.gov” instead of “mypyramid.gov." You still see "mypyramid.gov" in my lecuture outline.)

 

 
 
Chapter 2: Nutrition Standards & Guidelines

Remember you will be asked a few mystery questions in your Study Questions about your lecture notes.


First look through the major headings of this lecture:

 

I  
(DRI) Dietary Reference Intakes (page A in front of book)

Definition:  Nutrient intake standards set for people living in the United States and Canada.

 

The DRI is an umbrella term for four possible values that is set for each nutrient: 

A.     Recommended Dietary Allowances (RDA) 

B.      Adequate Intakes (AI)                             

C.      Estimated Average Requirement (EAR)    

D.     Upper Intake Level (UL)                          

 

A.   (RDA) Recommended Dietary Allowances
 
  • Definition:  A set of suggested nutrient goals for individuals.
  • Recommendations vary based on age and gender.  Do not take into consideration activity level, height, weight, etc.
  • Meet the needs of nearly all (97%-98%) people in a given age and gender group.
  • Based on solid experimental evidence; set by a panel of nutrition experts, updated every 5-10 years.
  • They are recommendations for optimal intake, NOT individual requirements.
  • Intended for healthy individuals, not for those with serious illness or malnutrition.

The RDAs (and the AIs) are usually used in clinical or outpatient settings, where a dietitian might use them to assess an individual's nutrient intake.  They also may be used to determine a formula prescription for a tube feeding.  You will use them in this class, when you assess your own nutrient intake when you analyze your diet using the mypyramid website. For the most part individual's don't use the RDAs and AI's, because people eat FOODS not NUTRIENTS, so the food guide pyramid is a much more useful guide.

Now look at page A and B in the front of our text.

What does it say for the IRON RDA for a 32-year-old female?

Click here if you think it says 8 mg of iron is the RDA for a 32-year-old female.

Click here if you think it says 15 mg of iron is the RDA for a 32-year-old female.

Click here if you think it says 18 mg of iron is the RDA for a 32-year-old female.

What does it say is the CALCIUM RDA for 32-year-old female?

Click here if you think it says 1000 mg of calcium is the RDA for a 32-year-old female.

Click here if you think it says 1200 mg of calcium is the RDA for a 32-year-old female.

Click here if you think it says 1300 mg of calcium is the RDA for a 32-year-old female.
 

 

B.    (AI) Adequate Intakes
Definition:  Also a set of suggested nutrient goals for individuals.


These are as scientifically based as possible, but they also involves educated guesses.  An AI is set when an RDA can't be set.  So nutrients either have an AI or an RDA not both.  This is clear if you look at the table in the inside front cover of the text.   

Now look again at page A and B in the front of our text.      


What is the IRON AI for a 32-year-old female?

Click here if you think it says 18 mg of iron is the AI for a 32-year-old female.

What is the CALCIUM AI 32-year-old female?
Click here if you think it says 1000 mg of calcium is the AI for a 32-year-old female.
 

Setting RDA and AI Values

Nutrients- set so that they will meet the requirements of nearly all people. (97-98% of the population in a gender and age group)

Energy- set at the average so that half of the populations' needs will fall below and half will fall above the recommended level.



78rdanutrients

82rdaenergy

Above is how the RDA for nutrients (iron, for example) is set. Above is how the RDA for energy (calories) is set.  Also called the EER (Estimated Energy Requirement).

The RDA for NUTRIENTS (like protein, vitamins, and minerals) is NOT set at the average requirement, but instead at a level HIGHER than the average.  This is so that almost everyone's need are met if they consume the RDA for a nutrient like iron.

The RDA for ENERGY (CALORIES) is set at the average requirement.  If someone actually requires a level of calories higher than their RDA, it's very likely that they'll eat more than their RDA for calories.  If my RDA for calories was set so that it covered almost everyone, I'd be happy to eat that extra pint of ice cream every day.  That would definitely not be the best thing for my overall health.

C.   (EAR) Estimated Average Requirements

Definition:  Average nutrient requirements for given genders and life stage groups.

This is a value used by researchers and nutrition policy makers to use in their work.  They may use them to assess nutrient intakes in populations.  The EAR forms the basis upon which the RDAs are set.

D.    (UL) Upper Intake Levels (page C in front of text)

Definition:  A standard that identifies potentially hazardous levels of nutrient intake when exceeded.

Not all nutrients have an UL due to insufficient data.  However, all vitamins and minerals can be toxic when taken in excess (usually from supplements).  Even something like Vitamin C which is water soluble and the body can easily excrete.  When taken in too large of dose it can cause gastrointestinal problems.


Being aware of ULs (Upper Intake Levels) is important for people who take supplements.

Look at page C in the front of our text.

What does it say is the IRON UL for a 32-year-old female?
Click here if you think it says 18 mg of iron is the IRON UL for a 32-year-old female.

Click here if you think it says 40 mg of iron is the IRON UL for a 32-year-old female.

Click here if you think it says 45 mg of iron is the IRON UL for a 32-year-old female.

Click here if you think it says 100 mg of iron is the IRON UL for a 32-year-old female.
What does it say is the CALCIUM UL for a 32-year-old female?
Click here if you think it says 1000 mg of calcium is the CALCIUM UL for a 32-year-old female.

Click here if you think it says 2500 mg of calcium is the CALCIUM UL for a 32-year-old female.

Click here if you think it says 5000 mg of calcium is the CALCIUM UL for a 32-year-old female.

Click here if you think it says 6000 mg of calcium is the CALCIUM UL for a 32-year-old female.

 


You might be thinking this all sounds a little too technical and IT IS!  Or you might be thinking well how do I know if my diet is giving me the nutrients I need.  How do I know if I'm getting enough calcium or iron.  Like I mentioned earlier the RDAs (and the AIs) are usually used in clinical or outpatient settings, where a dietitian might use them to assess an individual's nutrient intake.  They also may be used to determine a formula prescription for a tube feeding.  You will use them in this class, when you assess your own nutrient intake when you analyze your diet using the mypyramid website. For the most part individual's don't use the RDAs and AI's, because people eat FOODS not NUTRIENTS, so the food guide pyramid is a much more useful guide.  That is what we are going to discuss next, but you might need a stretch break first!

STRETCH BREAK!

II  My Pyramid (USDA Food Guide)

Definition- A visual representation and explanation of a daily food and activity guide.

It is a food guide to help Americans achieve the goals of the Dietary Guidelines for Americans, as well as meeting the RDAs and AIs or (DRIs).  For most people this means eating MORE fruits, vegetables, whole grains, and low fat dairy. And eating LESS of total fats, added sugars, and refined grains.



34mypyramid2

Above is what the Pyramid looks like now and below is what it looked like when it was first released in 1992.  

32uspyramid
In both, foods are grouped into 5 different groups, based on their nutrient content.
  1. "Grain" group (bread, cereal, rice, pasta, crackers, tortillas, etc.)
  2. Vegetable group
  3. Fruit group
  4. "Milk" group (also yogurt and cheese)
  5. "Meat" group (also poultry, fish, dried peas and beans, eggs and nuts)
Figure 2-5 shows the USDA Food Guide and lists which nutrients the different food groups contribute to the diet.  If you look at the fruit and vegetable groups you'll notice they contribute Vitamin A, Vitamin C, potassium, and fiber to the diet.  Vegetables also contribute Folate (a B vitamin) and Mangesium (a mineral) to the diet.

 

There are other food guides in other countries, some in pyramid shapes, and some in other shapes:




Philippines


Mexico


Korea


The first U.S. Food Guide, shown below, was released in 1917.  



The short video clip below talks about it.

Food Guide Video Clip
(approximately 2-minutes)
History of U.S. food grouping systems:
        about 1917- 5 groups
        WWII to 1955- Basic 7
        1956 - 1992- Basic 4
        1992- Food Guide Pyramid
(not tested on these dates)

Below are the Basic Four Food Groups and below that the Basic 7 that were still around  in 1950.




32uspyramid
Returning to the U.S. Pyramid, it makes recommendations for a number of servings to eat daily from each group.  Table 2.3 on page 42 of your text lists them or you can check online at

http://www.mypyramid.gov (Click on the left on "Inside the Pyramid".)
Portion Distortion:
48triscuits
For grains, someone might need anywhere from 5-8 oz. of grains.  Sometimes people think that 6 "ounce equivalents" from the grain group might be a lot.  Keep in mind that an "ounce equivalent" is a small portion, like the one ounce crackers above.  An ounce equivalent is something that weighs an ounce in its dry form, like an ounce of dry cereal or an ounce of dry rice or dry pasta or an ounce of bread or an ounce of a tortilla.

The measurement of that ounce of dry weight varies.  You can see in the above image that an ounce of triscuit crackers is about 5 of them.

An ounce is equal to about 30 grams.  Dry cereal usually gives the gram weight and the cup measurement.


Above is what the label says is a portion of granola.  Can you see that this 1/2 cup  portion weighs 57 grams, which would be about 2 ounce equivalents.

Notice the calorie content of that 1/2 cup  portion.
         
And above is what the label says is a portion of puffed rice cereal.  Can you see that the 1 cup  portion weighs 17 grams, which would be about 1/2 ounce equivalents




Here's what puffed rice cereal looks like if you've never tasted it.


There is now considerable "portion distortion" in what we think of a serving, as illustrated below.

52colossolburger

56colossolfries

58chips3_4oz
Compare the weight of this snack pack of potato chips to the one below. (30 grams is about an ounce.)


62fritosfront


66fritoscalories

4 1/4 oz. Bag Fritos: 4.5 servings per container

The Nutrition Facts are given for 1 serving.

Do you see where the label says Calories 160

160 calories times 4.5 servings per container=  720 calories/bag


67spaghettiabout1cup

If you're trying to cut down your portion sizes, one way to do it is to use smaller plates. These are each one-cup portions of spaghetti.

The below video is research conducted by Brian Wainsink that demonstrates this concept

Bowl Sizes and Names 

Controlling Calories:  The Discretionary Calorie Allowance

The food guide pyramid really is encouraging people to take a balanced approach and to eat a variety of nutrient dense whole foods.  To help people control calories and prevent weight gain, the USDA developed the concept of discretionary calorie allowance.

discresionary
                    calories

As the figure above demonstrates, a person needing a 2,000 calorie diet may need only 1,700 calories of nutrient dense foods to get their needed nutrients.  The difference between calories needed to maintain weight and calories needed to provide needed nutrients (about 300 calories) would be discretionary calories, or calories that can be spent on extras like added fats, added sugars, or extra servings of nutrient dense foods.

When choosing your food selections from the different food groups, most of your choices should be nutrient dense in order to meet your calorie requirement.  For example when choosing dairy products they should be non-fat dairy products with no added sugar, like non-fat milk.  If instead you chose strawberry flavored, whole milk you would be using discretionary calories due to the fat content and the added sugar. 

In general the most nutrient dense food choices from the food groups are foods that are minimally processed and do not have added fats or sugars.  Fresh fruits and vegetables, whole grains, non-fat dairy, and lean meats, beans and nuts. 

Examples of foods with discretionary calories would be:

  • doughnuts, cakes, cookies

  • sugared cereals

  • high fat meats

  • sweetened yogurts

  • sodas and alcohol

Can you think of how discretionary calories might actually help you to eat nutrient dense foods?

I don't know about you, but I love putting butter or olive oil on my cooked vegetables, or honey on my whole grain toast or oatmeal.  Adding a little fat and sugar sometimes can enhance the flavor of nutrient dense foods.  This is a great way to spend discretionary calories.  They will come packaged with other nutrients, unlike drinking a soda packed with calories and no other nutrients.


 


III  Daily Values (DV) (page Y in back of book)

Definition- A set of suggested daily intakes of calories and selected nutrients, developed to use on food labels.

They don't vary by age or gender; they are usually the highest RDA for that nutrient.

Reflect the needs of an “average” person (someone eating 2,000 calories a day).


Based on the 1968 RDA; are not updated on a regular basis.


Look on 
page Y in back of book to fill these in.

Iron DV ________________    Calcium DV ______________


Click here if page Y says the iron DV is 15 mg.

Click here if page Y says the iron DV is 18 mg.



Click here if page Y says the calcium DV is 800 mg.

Click here if page Y says the calcium DV is 700 mg.






A DV on a food label lists what   %   of the 
  DV    serving  _ of the food supplies.

MAGIC DV-  we are going to say that the “magic” % Daily Value is 10%.  In other words, we will consider a food a "good source" of a nutrient if the label says a serving of it has 10% or greater of the DV(Daily Value) for that nutrient.

Using this definition and looking at the  spinach label above , what nutrients should we consider the spinach a "good source" of?

Click here if, using this definition, we should consider this spinach a "good source" of Sodium.

Click here if, using this definition, we should consider this spinach a "good source" of Total Carbohydrate.

Click here if, using this definition, we should consider this spinach a "good source" of Dietary Fiber.

Click here if, using this definition, we should consider this spinach a "good source" of Vitamin A.

Click here if, using this definition, we should consider this spinach a "good source" of Vitamin C.

Click here if, using this definition, we should consider this spinach a "good source" of Calcium.

Click here if, using this definition, we should consider this spinach a "good source" of Iron.


IV  Dietary Guidelines for Americans, 2005 (Ch. 1,  p. 16 of text)
  • Adequate nutrients within energy  needs
  • Weight management
  • Physical activity
  • Food groups to encourage
  • Fats
  • Carbohydrates
  • Sodium & potassium
  • Alcoholic beverages
  • Food safety
The text discusses the 2005 Dietary Guidelines for Americans.  However, there is an updated version.  Here is a summary of some of the new changes: 

2010 Dietary Guidelines for Americans

A few of the new guidelines in the 2010 report include:

  • A suggestion that healthy foods should be made more affordable.
  • A suggestion that the food industry should be encouraged to produce foods with lower levels of solid fats, added sugar and refined grains.
  • A suggestion that processed foods should be offered in smaller portions.
  • I think it is great that these guidelines don't only address the individual, but also the food industry.  It will be interesting to watch how these guidelines influence food manufactures and nutrition policy. 

    We will be discussing the Dietary Guidelines throughout the term so I'm not going to say a whole lot about them here.

     

     
    V  Beyond the nutrients of the twentieth century
    A.    Phytochemicals.  

    Definition- chemicals that plants make to help them survive and get ready to reproduce. Phytochemicals help them do that by helping
    • protect the plants from the environment (sun's heat, oxygen etc.).  Antioxidants are one type of phytochemical that can do this.
    • protect the plants from diseases, infections and pests
    • attract pollinators and seed-dispersing animals

    Lycopene is an example of a phytochemical and food companies are anxious to use them to market their products.

    86lycopenecatsup

    It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables.

    In her book, Animal, Vegetable, Miracle: A Year of Food Life, Barbara Kingsolver says that a head of broccoli contains more than a thousand phytochemicals. (page 60)

    Some companies selling supplements imply theirs is better than others because it has "whole food".  Nutrition Action, in December 2007, said that once dehydrated, a serving of fruit or vegetable (1/2 cup broccoli, for example) would fill some 15 capsules. ("Juice Plus Commission")

    B.    Zoochemicals are the same thing in animals.

    C.    Neutraceuticals- (term first used in 1989)-
    a term that motivates companies to divide food into individual chemicals that may have medical or health benefits, including the prevention and treatment of disease.  These neutraceuticals are then sold at a much greater profit than what a farmer makes when selling a whole food.

    Example: Benecol margarine

    90margbenecol

    94mrgbenecolstanols

    The label says that “Plant stanol esters, the unique ingredient found only in Benecol products, are derived from natural plant components found in vegetable oils such as soy.
    ….its proven ability to lower cholesterol is supported by over 25 studies, including one reported in the New England  Journal of Medicine.”

    I purchased this 1-cup tub of margarine so I could take a photo of it.  I eat butter because I love it's flavor and I'm very satisfied with just a little of it at a time.  So I gave this tub to a friend who uses margarine.  They returned it because they didn't like it.

    Look at the price for this
    this 1-cup tub (2006).



    The Benecol implies that their plant stanols come from vegetable oils like soy, saying that they "are derived from natural plant components found in vegetable oils such as soy."  Plant stanols are also found in wood pulp.

    C.  The best way to get phytochemicals is by choosing a variety of whole plant foods, such as fruits and vegetables and whole grains.   I can't remember where I read or heard Michael Pollan (a contributing writer to the New York Times Magazine and a professor of journalism at the University of California, Berkeley) talking about this. He said that for quite a while we've been encouraged by companies to buy their

    "meal in a pill".
    98peapills

    Now 
    we're being encouraged by companies to buy their

    "pill in a meal".



    The end of Lecture 2A










































    DV.  15 mg is one of the iron RDAs.
    Click here to return to Lecture.






































    CORRECT
    18 mg is the iron DV.
    Click here to return to Lecture.









































    INCORRECT700 mg is not the calcium DV.  Please look at page Y.
    Click here to return to Lecture.



































    INCORRECT
    15 mg is not the iron DV.

    Click here to return to Lecture.








































    INCORRECT800 mg is not the calcium DV.  Please look at page Y.
    Click here to return to Lecture.





























    CORRECT
    : Using this definition, we should consider this spinach a "good source" of Dietary Fiber because the label says a "serving" has 12% of the DV for fiber and the "magic DV" is 10%.
    Click here to return to Lecture.















































    CORRECT
    Using this definition, we should consider this spinach a "good source" of Vitamin A because the label says a "serving" has 170% of the DV for vitamin A  and the "magic DV" is 10%.
    Click here to return to Lecture.
















































    CORRECTUsing this definition, we should consider this spinach a "good source" of Vitamin C because the label says a "serving" has 25% of the DV for vitamin C and the "magic DV" is 10%.
    Click here to return to Lecture.
































































    CORRECTUsing this definition, we should consider this spinach a "good source" of Iron because the label says a "serving" has 10% of the DV for iron and the "magic DV" is 10%.
    Click here to return to Lecture.














































    CORRECTUsing this definition, we should consider this spinach a "good source" of Calcium because the label says a "serving" has 20% of the DV for calcium and the "magic DV" is 10%.
    Click here to return to Lecture.
























































    INCORRECTUsing this definition, we should NOT consider this spinach a "good source" of Sodium because the label says a "serving" has 8% of the DV for sodium and the "magic DV" is 10%.
    Click here to return to Lecture.





















































    INCORRECTUsing this definition, we should NOT consider this spinach a "good source" of Total Carbohydrate because the label says a "serving" has 2% of the DV for Total Carbohydrate and the "magic DV" is 10%.
    Click here to return to Lecture.

























































    CORRECT:18 mg of iron is the RDA for iron for a 32-year-old female.
    Click here to return to the Lecture.













































    INCORRECT
    8 mg of iron is NOT the RDA for iron for a 32-year-old female.
    Click here to return to the Lecture.















































    INCORRECT: 15 mg of iron is NOT the RDA for iron for a 32-year-old female.  15 mg of iron is the RDA for iron for a 14 to 18-year-old female.
    Click here to return to the Lecture.



















































    INCORRECT: There is currently NO RDA for calcium.  There is currently just an AI (Adequate Intake) standard.  These standards are set when scientific data are insufficient to establish an RDA value (Note:  This information is based on an old value.  As of 2010 the Institute of Medicine established an RDA for calcium.  We will talk more about this in Ch. 8).
    Click here to return to the Lecture.


















































    CORRECT1000 mg of calcium is the AI for a 32-year-old female. (Note:  This information is based on an old value.  As of 2010 the Institute of Medicine established an RDA for calcium.  We will talk more about this in Ch. 8).

    Click here to return to this Lecture.
















































    INCORRECT:
    18 mg of iron is NOT the AI for a 32-year-old female.  Please send me a message if you don't understand this.  Or you could post a question in our FORUM.
    Click here to return to this Lecture.

















































    CORRECT
    :
    45 mg of iron is the IRON UL for a 32-year-old female.
    Click here to return to this Lecture.





















































    INCORRECT
    40 mg of iron is NOT the IRON UL for a 32-year-old female.
    Click here to return to this Lecture.















































    INCORRECT: 18 mg of iron is NOT the IRON UL for a 32-year-old female.
    Click here to return to this Lecture.






















































    INCORRECT: 100 mg of iron is NOT the IRON UL for a 32-year-old female.
    Click here to return to this Lecture.






















































    CORRECT: 2500 mg of calcium is the CALCIUM UL for a 32-year-old female.
    Click here to return to this Lecture.














































    INCORRECT
    1000 mg of calcium is NOT the CALCIUM UL for a 32-year-old female.
    Click here to return to this Lecture.





















































    INCORRECT: 5000 mg of calcium is NOT the CALCIUM UL for a 32-year-old female.
    Click here to return to this Lecture.
















































    INCORRECT: 6000 mg of calcium is NOT the CALCIUM UL for a 32-year-old female.
    Click here to return to this Lecture.