Chapter 2

Diet Design Tools and

Guidelines
Status of Nutritional Health
 Desirable
 Undernutrition
 Depleted nutrient stores
 Reduced biochemical functions
 Clinical signs and symptoms
 Overnutrition
 Excess intake of Calories and Fat
 Obesity
 Use of vitamin & mineral supplements
ABCDE of Nutritional Assessment
 Anthropometrics

 Biochemical

 Clinical

 Diethistory
 Economic Status
 What & How Much To Eat?
(Review)
 Learn the body’s nutrient needs
 Categorize the body’s nutrient needs
 Learn the foods that meet these needs
 Learn how to think critically about food
choices, read labels, and evaluate foods
 Apply the above information to create a
personalized food plan
Healthful Nutrition for Fitness and Sport
Categorizing the Body’s Nutrient Needs
 40-45 Essential  Six General
Nutrients Classes of
 Glucose Nutrients
 2 Fatty Acids  Carbohydrates
(EFA)
 9 Amino Acids
 Fats
(EAA)  Protein
 13 Vitamins  Vitamins
 About 21
Minerals  Minerals
 Water  Water
 General Functions of Nutrients
in Foods
 Provide Water
 Provide Fuel for Entire Body
 Provide Building Blocks
 Provide Metabolic Regulators
 A Calorie
 A measurement of energy measured
in a bomb calorimeter
 “the amount of heat it takes to raise
the temperature of 1 gram of water
by 1 degree Celsius”
 Food is measured in kilocalories
(kcal)
 “Calories” with a large “C” on
nutrition label are in kcal
 The Energy Nutrients

E n e r g y N u t r ie n t s
( E n e r g y = C a lo r ie s in N u t r it io n )

T h e T o t a l M a k e s U p Y o u r D a ily C a lo r ic In t a k e
A lc o h o l is a T o x in A d d in g 7 C a lo r ie s p e r G r a m

C a rb o h y d ra te s P r o t e in Fat
4 C a lo r ie s p e r G r a m 4 C a lo r ie s p e r G r a m 9 C a lo r ie s p e r G r a m
6 0 - 7 0 % o f C a lo r ie s 1 0 - 1 5 % o f T o t a l C a lo r ie s L e s s th a n 3 0 %
T y p e is V e r y Im p o r t a n t U s e P r o t e in C a lc u la t io n f o r T o t a l P r e f e r a b ly 2 0 %
 Energy Nutrients
(Energy=Calories)
 Carbohydrates (4 kcalories per gram)
» 65-75% of kcalories
» Complex Vs. Simple
 Lipids (9 kcalories per gram)
» 20% of kcalories (govt. recs 20-35%)
» Unsaturated Vs. Saturated
 Proteins (4 kcalories per gram)
» 10-15% of kcalories
 Transformation of Energy
 1,000 calories = 1 kcal = 1(food)
Calorie
CHO PROTEIN FAT ALCOHOL

ENERGY SOURCES
 Food Label Energy Nutrient Calculations

Nutrition Facts
Amount per Serving
Calories 80
Total Fat 1g
Total Carbohydrate 15g
Protein 3 g
 Per serving
 CHO: 15g x 4 kcal/g = 60 kcal
 PRO: 3g x 4 kcal/g = 12 kcal
 FAT: 1g x 9 kcal/g = 9 kcal
 TOTAL: 81 kcal, rounded down to 80
 The Standard American Diet
(SAD)
❚ ~16% of kcals as proteins
❙ 2/3 from animal sources
❚ ~50% of kcals as CHOs
❙ 1/2 from simple sugars
❙ Rest mainly refined flours
❚ ~33% of kcals as Fats
❙ ~2/3 from animal fats
 Calculating Percent Kcal
CHO 290 grams x 4 kcal/g = 1160 kcal
Fat 60 grams x 9 kcal/g = 540 kcal
Protein 70 grams x 4 kcal/g = 280 kcal
Total 1980 kcal
% kcal from CHO = 1160 / 1980 = 59%
% kcal from fat = 540 / 1980 = 27%
% kcal from protein = 280 / 1980 = 14 %
 The Non-Energy Yielding
Nutrients
Vitamins:
 Compose of various Minerals:
chemical elements
 Vital to life
 Inorganic
 Needed in tiny
substances
amounts  Needed in tiny
 Fat soluble amounts
 Water soluble  Trace minerals
 Yields no energy  Major minerals
 Yields no energy
 Water
 Compose of H2O
 Vital to life
 Is a solvent, lubricant, medium for
transport, and temperature regulator
 Makes up majority (2/3) of our body
 Yields no energy
 Learning Human Nutrient Needs
DRI (Dietary Reference Intakes)
 RDA (Recommended Dietary Allowances)
 Established by Food and Nutrition Board of National
Academy of Sciences and updated every 4-5 years
 Meets general nutrition needs of healthy adults
 RDA for 19 nutrients Fig. 2.p057

 AI (Adequate Intake)
 Set when scientific data insufficient
 Example: Copper, Biotin, Chromium
 UL (Tolerable Upper Intake Levels)
 Upper Intakes for possible toxic nutrients
 Standards For Food Labeling
 RDA not used on food label since it is gender
and age specific
 FDA developed the Daily Values
 Reference Daily Intake (RDI) for vitamins and
minerals
 Daily Reference Value (DRV) for nutrients
without RDAs
 Only used on food labels
 DRV for 2000 kcal

Food Component DRV 2000 kcal

Fat <65 g
Sat. Fat < 20 g
Protein 50 g
Cholesterol < 300 mg
CHO 300 g
Fiber 25 g
Sodium <2400 mg
Potassium 3500 mg
 General Food Label Nutrient
Recommendations (separate topic later)
 Look at all the information
 Look for Quality of Ingredients
 Fit the information into your own diet
 Understand DV and how it may or may not
apply to you
 Foods that Meet Nutrient Needs
 Concept of Nutrient Density
 Choose mostly foods that are higher in nutrients
for the amount of Calories
 Dietary Guidelines
 Food Guides
 Exchange List Programs
 Personal Food Choices
 The Dietary Guidelines of 2000
 Aim For Fitness
 Aim for a healthy weight
 Be physically active each day
 More Dietary Guidelines
 Build a Healthy Base
 Let the pyramids guide your food choices
 Choose a variety of fruits and veggies daily
 Choose a variety of grains daily, especially whole
grains
 Keep food safe to eat
 More Dietary Guidelines
 Choose sensibly
 Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat
 Choose beverages and foods to moderate your
intake of sugars
 Choose and prepare foods with less salt
 If you drink alcoholic beverages, do so in
moderation (but not at all if you are pregnant)
The Eatwise Dietary Guidelines for People
who enjoy Lifelong Good Health
 They eat grains and related foods at each meal,
mainly whole grain, unrefined, and minimally
processed.
 They eat a variety of fruits and vegetables, about 7
cups throughout the day.
 They eat mostly legumes, nuts and seeds, then
fish, poultry, and then less often, red meat.
 They eat moderate amounts of fats, preferably
plant oils over animal fats.
 They eat small amounts of dairy foods, mostly as
yogurt and cheese and wise eaters know that soy
milk are healthful alternatives.
 More Eatwise Guidelines
 They eat small amounts of added sugar and
added salt.
 They drink about six glasses of water a day,
and if they drink alcohol, they do so in
moderation (but none at all if pregnant).
 They enjoy their pleasures of their foods and
meals.
 Eatwise Program Guidelines
 Breastfeeding-The best start in life
 Vegetarianism-Emphasize plant foods and
minimize animal foods
 Sustainability-Buy local and sustainable
 Safe and Hygienic Foods-Practice food safety
in the kitchen
2005 U.S. Dietary Guidelines-9
General Topics

 http://www.healthierus.gov/dieta
 History of USDA’s Food Guidance

Food for
Young
Children 1992
1916
1940s

1970s

2005

1950s-1960s
 Food Guides
 To translate science into practical terms
 To help people meet the nutritional needs for
carbohydrate, protein, fat, vitamins, &
minerals
1990-2005 USDA Food Guide
Pyramid
 What Counted as a Serving in the Old Pyramid?
Now Bread, Cereal, Rice, and Pasta
in 1 slice of bread 1 ounce of ready to-eat 1/2 cup of cooked
cereal cereal, rice, or
oz.
pasta
Vegetable
1 cup of raw leafy 1/2 cup of other 3/4 cup of
vegetables vegetables, cooked or vegetable juice
raw
Fruit
1 medium apple, 1/2 cup of chopped, 3/4 cup of fruit
banana, orange cooked, or canned fruit juice
Milk, Yogurt, and Cheese
1 cup of milk or yogurt 1-1/2 ounces of natural 2 ounces
cheese processed cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked 1/2 cup of cooked dry beans or ½ cup tofu
lean meat, poultry, fish counts as a serving. 2 tablespoons of peanut
butter or 1/3 cup of nuts count as 1 ounce of
“meat” according to the USDA.
 Old USDA Categories (3)
Low Mod High
1,600 2,200 2,800
Grain Group Servings 6 9 11
Vegetable Group Servings 3 4 5
Fruit Group Servings 2 3 4
Milk Group Servings 2-3 2-3 2-3
Meat Group (ounces) 5 6 7

Total Fat (grams) 53 73 93

Total Added Sugars 6 12 18
(teaspoons)
Women who are pregnant or breastfeeding, teenagers,
and young adults to age 24 need 3 servings of Dairy or
other Calcium-rich foods. “Meat” group amounts are
in total ounces.
2005 U.S. Dietary Guidelines
Matches MyPyramid

 http://www.healthierus.gov/dieta
Key food group messages from the
Dietary Guidelines and MyPyramid:
Focus on fruits.

Vary your veggies.

Get your calcium-rich foods.

Make half your grains whole.

Go lean with protein.

Know the limits on fats, salt, and sugars.

The Current MyPyramid Food Guide
 The MyPyramid of 2005
 Click on the following link and explore:
www.mypyramid.gov
 Be sure to read on the website:
 Anatomy of the Pyramid (understand it)
 Colored coded-categories and descriptions
 What counts as an oz. (explore individual
foods)
 Personalize your MyPyramid (this will be one of
your assignments in Pageout)
Print materials: Mini Poster
Print materials: Mini Poster
 MyPyramid Tracker

A tool for those desiring a more

advanced analysis of their food intake
and physical activity
 MyPyramid
Recommendations Compared to Consumption

Bars show percent change needed in consumption to meet recommendations

200
Females 31-50 Males 31-50

100
Percent change

Increases

Current
0 Consumpt
ion
Fruits Vegetables Grains Meat & Beans Milk
Decrease
s

-100
 Fat, Oil & Added Sugars
Allowances Compared to Consumption
Bars show percent change needed in consumption to meet recommendations

100
Females 31-50 Males 31-50
Percent Change

50
Increases

Current
0 Consumpt
ion

Decrease
-50 s

Solid fats Oils Added sugars

-100
 Vegetable Recommendations
Compared to Consumption
Consume Recommende
d* 9% d*
22%
6% 17%

7%
38%
45
48% 11%
%

30% 17%
17%

Dark Green Vegetables Orange Vegetables

Legumes Other Vegetables
Starchy Vegetables *Females 31-50
 Grain Recommendations
Compared to Consumption
Consume Recommende
d* 13% d*
50%

50%
87%

Whole Grains Refined Grains

*Females 31-50
 MyPyramid Tips
 Plan your meals and take your own
lunch
 Include vegetable protein often
 Eat a colorful salad daily including
dark green/yellow/orange/red /purple
veggies and fruits
 Include a vitamin C rich food every
day
 Choose whole grains
 The Healthful House of Food and
Fitness by Cherie Moore
 Cherie’s Food Guide On The Web
Using Exchange Lists to Plan Your
Meals
 What is the Exchange System?
 Who Developed the Exchange System?
 American Diabetes Association
 American Dietetics Association
 Who could use these Exchange Lists?
 Diabetics
 Athletes
 Someone striving for weight loss
 Anyone
Exchange System-Important Points
to Make it Work
 Strict attention to portion sizes
 Not categorized by vitamins and minerals
 Categorized by the energy (Calories) and
energy nutrients (carbs, fats, and proteins)
 Some foods in different categories than the food
pyramid (cheese, corn, and olives)
 Six general exchange categories (fat, starch,
vegetable, fruit, milk, “meat”)
Exchange System Lists
 Exchange Lists Categories
 Starch (80 kcal)
 15 grams carbohydrate
 3 grams protein
 0-1 grams fat
 Vegetable (25 kcal)
 5 grams carbohydrate
 2 grams protein
 0 grams fat
 Exchange Lists Categories
 Fruit (60 kcal)
 15 grams carbohydrate
 0 grams protein
 0 grams fat
 Protein- legumes, meats, cheeses (55-100 kcal)
 0 grams carbohydrate
 7 grams protein
 1-8 grams fat (depending on whether food is very lean,
lean, medium fat or high fat)
 Exchange Lists Categories
 Milk (90-150 kcal)
 12 grams carbohydrate
 8 grams protein
 0-8 grams fat (depending on amount of fat in milk)
 Fat (45 kcal)
 0 grams carbohydrate
 0 grams protein
 5 grams fat