Yuriy Petruncio
Introduction to Nutrition
1/9/2024
Variety: Eating Many Different Foods
Choose foods from all the food groups. No one food meets all nutrient needs. Eat from the five food
groups every day:
- Grains. – choose whole grains, avoid processed foods
- Fruits. -- 5 servings per day, consume actual fruits so you're getting the fiber that you wouldn’t
get from juicing.
- Protein.
- Vegetables.
- Dairy. – choose low-fat or non-fat because it contains a large amount of saturated fats.
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Functional Foods
- Provide health benefits beyond those supplied by the traditional nutrients they contain.
- Examples?
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Boosting Phytochemical Content
- Use vegetables in main and side dishes.
- Quick-to-fix grain side dishes.
- Fruit-filled cookies
- Get creative at the salad bar
- Fresh or dried fruit for snacks away from home.
- Add vegetables to sandwich.
- Vegetarian meals once or twice a week.
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Boosting Phytochemical Content
- Container of vegetables in your fridge for snacks.
- Fruits or vegetables juices instead of soft drinks.
- Romaine lettuce instead of iceberg
- Salsa for dips instead of creamy dips.
- Whole grain breakfast cereals, bread, and crackers.
- Ginger, rosemary, basil, thyme, garlic, onions, parsley
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Nutrient Density
- Nutrient density = nutrient content/ calorie content.
- Nutrient Dense = high in nutrition for low calories
- Usually determined w/ respect to individual nutrients
- Vitamin C
- Calcium
- Protein
- Fiber
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Shifting to More Nutrient Dense Options
Low sodium pinto beans
Chicken baked with herbs
Plain shredded wheat with fruit --
Steamed spinach -- over creamed spinach
Fresh or frozen peaches without added sugars – over peaches in syrup
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Most nutrient dense – apple
Apple sauce – between
Less nutrient dense – Apple Pie
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Moderation and Energy (calorie) Density
- Pay attention to portion size!
- Portion Distortion slides
Energy (calorie) density
Of a food – comparing the calorie (kcal) content with the weight of food.
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Website what does 200 calories look like in different foods
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Dietary Guidelines
- Designed to inform the development of policies and programs for food, nutrition and health.
- Set by USDA and DHHS.
- Translates nutrition science into food-based guidelines
- Stage 1:
Identify Topics and supporting scientific questions
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What Should We Limit?
- Added sugars – Less than 10 percent of calories per day starting at age 2. Avoid foods and
beverages with added sugars for those younger than age 2.
- Saturated fat – Less than 10 percent of calories per day starting at age 2.
- Sodium – Less than 2,300 milligrams per day – and even less for children younger than age 14.
- Alcoholic beverages – Adults of legal drinking age can choose not to drink, or to drink in
moderation by limiting intake to 2 drinks or less in a day for men and 1 drink or less in a day for
women, when alcohol is consumed. Drinking less is better for health than drinking more. There
are some adults who should not drink alcohol, such as women who are pregnant.
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Healthy Eating Pattern Limits
A healthy eating pattern limits
- Saturated fats (<10% of kcal).
- Trans fats.
- Added sugars (<10% of kcal).
- Sodium (<2300 milligrams).
- If alcohol is consumed, it should be consumed in moderation.
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Comparing Current Eating Patterns in the U.S. to the Dietary Guidelines
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1/10/2024
The Mediterranean Diet Pyramid
Lots of fruits and vegetables
Relatively unprocessed
Less sweets
Lots of seafood
Importance of regular physical activity
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Nutrition Terms
Nutritional state: Nutritional health of a person
Malnutrition/Undernutrition: Failing health from longstanding low dietary practices. Unbalanced diet.
Overnutrition: A state in which nutritional
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Nutritional Status
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Measuring your Nutritional State
- Who might perform this?
Assessing Nutritional Status Using the A B C D E – 3rd one
Clinical Assessment:
Fourth one
Dietary assessment: Estimation of typical food choices relying on the recounting of one’s usual intake or
record of previous days’ intake.
Fifth one
Environmental assessment: Living conditions, education level, and ability to purchase, transport, and
cook food. Weekly budget for food purchases.
Specific Nutrient Standards and Recommendations
- Dietary Reference intake (DRI).
- Recommended Dietary
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Recommended Dietary Allowance (RDA)
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Evaluating Nutrition Information
- How do we know what to believe
Get information from a dietitian, a fitness trainer if they are educated and have a degree in nutrition,
professors, world health organizations, trustful online websites.
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Be wary of “yes” to these questions
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Updates Made to Nutrition Facts Label
Serving Size in bold and larger text
Updated daily values over the years
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Labeling of Food Allergens
Requires food products that contain an ingredient that contains protein from a major food allergen:
- Eggs, wheat, peanuts, tree nuts, fish, shellfish, soy, diary, sesame.
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Nutrient claims – sugar
Sugar Free: Less than 0.5 gram (g) per serving.
No added sugar; without added sugar; and no sugar
Added: No sugars were added during processing or packing
Reduced sugar: At least 25% less sugar per serving than reference food.
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Nutrient Claims—Calories
Calorie free: Fewer than 5 kcal per serving.
Low calorie: 40 kcal or less per serving.
Reduced or few calories: At least 25% fewer kcal per serving than reference food.
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Nutrient Claims—Fat
Fat Free: less than 0.5 gram of fat per serving.
Low fat: 3 grams or less per serving.
- 2% milk?
- Reduced or less fat: At least 25% less per serving than reference food
Reduced or less saturated fat – 25% less than reference
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Nutrient Claims—Cholesterol
Cholesterol free: Less than 2 milligrams (mg) of cholesterol and 2 grams or less of saturated fat per
serving
Low cholesterol: 20 milligrams or less of cholesterol and 2 grams or less of saturated fat per serving
Reduced or less cholesterol: At least 25% less cholesterol than reference food
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Other Terms on Food labels: Fortified, Enriched, and Healthy
Fortified or enriched: Vitamins and/or minerals have been added to the product
- Enriched-replacing nutrients lost in processing
- Fortified-adding nutrients not originally present
- Healthy: a food must be:
- Low fat/low saturated fat/lower in sodium/low in cholesterol
AND
- Provides at least 10% of the DV for vitamin A, Vitamin C, protein, calcium, iron, or fiber.
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Nutrient Claims
- Good source: A serving of the food contains 10% to 19% of the Daily Value
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Other terms on food labels: Organic and Nautrual
- Organic: At least 95%
