What

is an Adequate diet?
ULS
- All foods can fit into a healthful diet - Newest category
- No good or bad food - Sets a level of intake above which there is
- To help prevent chronic diseases: diabetes, evidence of deleterious effects
hypertension , hypercholesterolemia (High
cholesterol in blood) , obesity Guidelines
Over all goal:
Key to a healthy diet here: - Eat fewer calories
Adequacy - be more active
Sufficient food to meet caloric and nutrient needs - make wiser food choices

Variety Categories:
Selecting side variety of food to ensure a breadth - Adequate nutrients within calories needs:
of nutrient intake balanced eating pattern
- Weight management: small food/ Bev:
Moderation increase physical activity, slow steady
To avoid excess calories and reduce Dietary risks weight loss
for chronic diseases - Physical activity: 60-90 mins, daily
moderate to intense physical activity
Human Nutritional Requirements - Food groups: fruits, vegetables, whole
DRIs – Dietary reference grains, low-fat milk
Provide guidelines for determining general nutrient - Fats: 20-35% total fat intake from
needs for healthy individuals, detail the amounts of mono/poly unsaturated fatty acids
nutrients recommend - Carbohydrates: fiber rich fruits & veg,
whole grains
1. RDA – Recommended Dietary Allowances (most - Sodium and Potassium: less than 2300 mg
accurate) (1 tsp) salt/ day
2. EARs- Estimated Average Requirements - Alcoholic beverages: sensibly & in
3. AI – Adequate Intake moderation
4. ULs – Tolerable Upper levels - Food safety: sanitation, cleanliness


RDA Anatomy of My pyramid
- Levels of essential nutrient intakes that, on
the basis of scientific knowledge, are judged
to be adequate to meet the known nutrient
needs of practically all healthy persons
- Provide guidelines on safe and adequate
amounts of nutrients needed by individuals
on a daily basis

EARs
- Intake estimated to meet specific
acceptability req in %0% or people within a
specific age or gender group
AI
- Applies to nutrients with insufficient data to
support specific RDA
 Dietary Approches to stop hypertension
What is serving? 3000 mg Na; low in fat, cholesterol, etc
- Standardized portions as determined by
nutritionists (universal) Nutrient Density
Highlight nutritional value of foods in relationship
How much from each group do you need? to calories provided
Based on a 2000 kcal intake per day:
- Fruits: 2 cups of fresh, canned or frozen Left greens - packed in its and minerals, but few
- Vegs: 2 1/2 cooked or raw calories - high nutrient density, low calorie food
- Dairy: 3 cups of fat free or low fat milk or
equivalent milk products Candy bars - low nutrient density and high calorie
- Grains: 6 oz; 3 oz from whole grain
products, remaining amp from enriched or Baked chicken = 123 cal vs Fried chicken = 250 cal
whole grain products
- Meat and beans: 5 1/2 from lean meats and Antioxidants
poultry; attempt to eat more fish, beans, - Compounds that protect cell from oxidation
peas, nuts, seeds - Vit E, C, bete - carotene, Mn, Se
- Reduce free radicals
- Work by attacking and scavenging free
Dietary guiltiness to address specific conditions radicals protecting cellular components
AHA Dietary guidelines from being destroyed
- Body antioxidant system: Enzymes,
Total fat intake should be no more than 30% of glutathione, perooxidases, vitamins,
total calories minerals, and other compounds
Sat fats : 8-10% of total calories
Polyunsaturated fats: 10% of total calories Phytochemical
Monosaturated: 15 % - Biologically active substance in plants that
Cholesterol intake: consume no more than 300 mg give color order, flavor, defense system
daily - Stable - not lost in cooking
Na intake: 2400 mg daily (1 1/4 tsp) - Not nutritive compounds with health
CHO 55-60% effects
- Recently associated with protection against
Fats chronic disease
Good - Monounsaturated & polyunsaturated Fats
Bad - Saturated Fats Functional foods
Ugly - Hydrogenated Oils & Trans fats - Herbals
- Fortified foods
- Natural foods with phytochemical, beta
To reduce risks of various cancer: carotene, lycopene
- Choose plant sources
- Limit high fat, particularly from animal
sources
- Be physically active. Achieve and maintain a
healthy weight
- Limit alcohol or none at all