USDA Guidelines for a Healthy Diet Spring 2025 PDF

USDA Guidelines for a Healthy Diet KIN 150 – Spring 2025 Ethan Elkins M.S. Past and Present U.S. Food Recommendati ons Overt deficiencies are less common these days Current guidelines have emerged to address nutrition-related chroni...

USDA Guidelines for a Healthy Diet KIN 150 – Spring 2025 Ethan Elkins M.S. Past and Present U.S. Food Recommendati ons Overt deficiencies are less common these days Current guidelines have emerged to address nutrition-related chronic diseases such as diabetes i.e. what foods to eat less of/avoid Food Choices Today Nutrition recommendations are designed to address nutritional concerns of populations and help individuals reach their nutrient intake needs Even though dietary recommendations exist, many people don’t follow them or don’t understand how to apply these recommendations in their daily lives Unfortunately, our food choices are influenced by our taste buds, advertisements, food cost, and availability, MORE than by effects on health What is Nutritional Status? Nutritional Status: Health as it is influenced by intake and use of nutrients Typically evaluated by a doctor or dietitian Includes analysis of food and nutrient intake, physical health, medical and family history, and lifestyle Why evaluate someone’s nutritional status? To determine if person is nourished, malnourished, or at risk of malnutrition Can also assess dietary intakes of a population To identify risk factors to make the appropriate public health advances Assessing Nutritional Status Step 1: Determine typical food intake Assessing Nutritional Status Step 2: Analyze nutrient intake Assessing Nutritional Status Step 3: Evaluate physical health Assessing Nutritional Status Step 4: Consider medical history and lifestyle Assessing Nutritional Status Step 5 (if necessary): Assess with laboratory tests NHANES National Health and Nutrition Examination Survey How we get nutritional information about population as a whole i.e. many people including young women, preschoolers, & the elderly are low in iron These findings inform government to make recommendations and policies https://wwwn.cdc.gov/nchs/data/nhanes/2019-2020/questionnaires/CBQ_Fa mily_K.pdf  Nutrient Descriptors Dietary Reference Intake (DRI) Dietary Reference Intake (DRI): Umbrella term for the 4 different nutrient classifications, including: Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Upper Level (UL) Estimated Average Requirements (EARs) The average amount of a nutrient needed by healthy individuals in that population. Nutrient intakes estimated to meet the needs of 50% of healthy individuals within a gender and life-stage group Used to assess adequacy of average intake, but not appropriate for evaluating an individual’s intake. Why? Because only 50% of individuals in a population would get enough of the nutrient Used for research purposes to estimate the nutrition needs for groups rather than individuals. USED TO DETERMINE RDAs. The RDA is calculated as a margin of safety above the EAR. Recommended Dietary Allowance (RDA) Average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly an entire (i.e., 97%) healthy population. The established RDAs can vary based on life stage, including age; gender; and, if appropriate, pregnancy and lactation. Derived by EAR to account for 97% of population. If EAR cannot be determined neither can RDA. Fink, Heather Hedrick; Mikesky, Alan E.. Practical Applications in Sports Nutrition (Kindle Location 1091). Jones & Bartlett Learning. Kindle Edition. Adequate Intakes (AIs) USED WHEN AN EAR DOESN’T EXIST FOR A NUTRIENT By association, there is no RDA Estimation of amounts needed to sustain health Based on what healthy people typically eat Amounts people should consume on average daily. Tolerable Upper Intake Levels (ULs) Maximum daily nutrient intakes unlikely to pose health risk for almost all individuals within a gender or life- stage group Used to urge caution in the consumption of nutrients in excess. Depending on nutrient, UL is set for all sources, for supplements only, or for supplements and fortified foods Not enough data ofare National Institute available to set ULs for all Health-UL nutrients, however most do. EAR Vs. RDA Vs. AI Vs. UL - Very confusing! EAR: Accounts for 50% of individuals within a group. Used to determine RDA. RDA: Intake goal for individuals. Derived from EAR to account for 97% of group. AI: Used when RDA cannot be determined due to lack of sufficient data. Based on observed intake of health individuals. UL: Used to urge caution in the consumption of nutrients in excess. Daily Value (DV) In 1990 the FDA wanted the nutrition label to include not only the nutrient content of the product, but also some way to show consumers how the product would contribute to their total daily nutrient needs. While the RDAs seemed the obvious choice as a reference for daily nutrient requirements, the FDA needed one value per nutrient that it could apply to everyone. That value would ultimately be the Daily Value (DV). Daily Value Two new standards that together would be used to create the DV. Reference Daily Intake (RDI), a new name for the RDA. Daily Reference Values (DRVs), consisted of nutrients not included in the RDIs, such as fat and fiber Combining the RDIs and DRVs produced the DVs, which are referenced on nutrition and dietary supplement labels in terms of %DV. Estimated Energy Requirements (EERs) The Dietary Reference Intakes (DRIs) define the daily requirement for energy as the Estimated Energy Requirement (EER) Average energy intake values predicted to maintain weight in healthy individuals Based on age, gender, height, weight, and physical activity This is going to give a CALORIC value, not other nutrients. Acceptable Macronutrient Distribution Ranges (AMDRs) Recommended protein, carbohydrate, and fat intake ranges to decrease disease risk and provide diet flexibility Percentages of total daily calories 10-35% of calories from protein 45-65% of calories from carbohydrates 20-35% of calories from fat Ranges can vary significantly in sports nutrition! National Institute of Health-AMDR 5 Variables that Affect Your Energy Needs Age Metabolism tends to slow as we age – need less energy Gender Males typically have a higher RER – must maintain more muscle mass Height Taller = higher RMR Weight Heavier = higher RMR Activity level More active = higher energy need Where Can We Find Current Dietary Intake Recommendations? Dietary Reference Intakes (DRIs) Food Labels USDA Food Guide MyPlate Dietary Guidelines for Americans Office of Dietary Supplements-DRI Tools for Diet Planning DRIs recommend amount of nutrients Not very helpful for most people – can be impractical Recommendations to help plan diets include Dietary Guidelines for Americans: Evidence-based guidelines to promote health and reduce incidence of obesity, chronic disease MyPlate: Gives visual index of what to eat Dietary Guidelines for Americans Set of diet and lifestyle recommendations designed to promote health and reduce the risk of overweight, obesity, and chronic diseases in the U.S. Evidence-based nutrition guidance for ages 2 and older (with additional recommendations for subpopulations) Updated/revised every 5 years https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Am ericans-2020-2025.pdf Dietary Guidelines for Americans (2020-2025) 1. Follow a healthy dietary pattern at every life stage 2. Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations 3. Focus on meeting group food needs with nutrient- dense foods and beverages and stay within calorie limits. 4. Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages Dietary Guidelines for Americans (2020-2025) The core elements that make up a healthy dietary pattern include: Vegetables of all types—dark green, red and orange, legumes (beans and peas), starchy, and other Fruits, especially whole fruits Grains, at least half of which are whole grains Dairy, including fat-free or low-fat milk, yogurt, cheese, and/or lactose- free versions and fortified soy beverages and yogurt alternatives Protein foods, including lean meats, poultry, and eggs; seafood; legumes (beans and peas), and nuts, seeds, and soy products Oils, including vegetables oils and oils in food, such as seafood and nuts Dietary Guidelines for Americans (2020-2025) Consume less than 10 percent of calories per day from added sugars A healthy eating pattern Consume less than 10 percent of limits: calories per day from saturated Saturated fats (Atherosclerosis, fats hypertension) Consume less than 2,300 Added sugars (diabetes) milligrams (mg) per day of sodium Sodium (hypertension) If alcohol is consumed, it should Alcohol (liver problems, CV be consumed in moderation— one drink or less per day for women problems) and two drinks or less per day for men—and only by adults of legal drinking age How Are We Doing as a Country? MyPlate Based on USDA Dietary Guidelines USDA’s most recent food guide Illustrates proportion of five food groups Fruits Vegetables Grains Protein Dairy https://www.myplate.gov/ MyPlate Emphasizes Proportionality Shown by how much of plate should be filled with foods Variety Include 5 vegetable subgroups, varied protein sources, whole grains, fruit and dairy Moderation on portion size and by choices Nutrient-dense foods to help balance calories MyPlate: What Counts as an Ounce or a Cup? MyPlate: What Counts as an Ounce or a Cup? MyPlate Daily Food Plan Empty and Discretionary Calories Empty Calories: Calories from solid fats and/or added sugars, which add calories (energy) to the food but few nutrients Think of them as the opposite of nutrient density i.e. sodas, sugar-candy, sugary juices/beverages Discretionary Calories: The calories remaining after an individual has met recommended intake levels with healthy choices from all the food groups Remember that food sources of empty calories also come with other substances that can hurt the body in the long run Obtaining extra calories needed from empty calories should be done in moderation Discretionary Calories What Should We Eat? Balance calories to maintain weight Increase foods that promote health i.e. blueberries to prevent oxidative damage Limit nutrients that increase health risks i.e. saturated fats Eat real & whole foods Limit processed food Short ingredient lists or none at all Ingredients that you can pronounce and understand Exchange Lists Organize foods by their proportion of carbohydrate, fat, and protein Food on any single list can be used interchangeably Provide additional help in achieving calorie control and moderation Sort foods according to their energy-nutrient contents Were originally developed in the 1950s for diabetics Health vs. Qualified Health Claims (Authorized) Health Claims Statements that refer to a relationship between a nutrient, food, food component, or dietary supplement and reduced risk of a disease or health-related condition All health claims are reviewed by the FDA and are supported by scientific evidence (Qualified) Health Claims If there is emerging but not well-established evidence, can have qualified health claims Must contain a qualifying statement Examples ”Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive” “Consumption of omega-3 fatty acids may reduce the risk of coronary heart disease. FDA evaluated the date and determined that, although there is scientific evidence supporting the claim, the evidence is not conclusive” Structure/Function Claims Structure/Function Claim: Describes the role of a nutrient or dietary ingredient in maintaining normal structure, function, or general well-being Do not require approval but must notify FDA when used on dietary supplement labels. HOWEVER, not required to notify the FDA when on a food label. Must include disclaimers The FDA has not evaluated the claim The product is not intended to diagnose, treat, cure, or prevent any disease Health vs. Structure/Function Claims Health claim (specific) “Adequate calcium throughout life may reduce the risk of Osteoporosis” Requires FDA approval Structure/function claim (broad) i.e. calcium builds strong bones FDA approval not needed