Unit 2

DIETARY REFERENCE INTAKES (DRIs)

The dietary reference standards is used to define the terms describing the
number of nutrients we consume, such as recommendation, requirement,
dietary allowances, adequate intake, upper limits, tolerance, estimation,
average requirements, and so on.

There are four sets of reference data, collectively called Dietary Reference
Intakes or DRIs these are the following:

Estimated Average Requirement (EAR)

Recommended Dietary Allowance (RDA)

Adequate Intake (AI)

Tolerable Upper Intake Level (UL)

Nutritional requirements differ with age, sex, body size, and physiological
state.

All data are presented for males and females in different age and weight
groups.

The amount of nutrients in each DRI table is determined through scientific

research and varies from nutrient to nutrient.

The DRIs and other standards should be met by consuming a wide variety of
acceptable, tasty, and affordable foods and not solely through
supplementation or the use of fortified foods.

ESTIMATED AVERAGE REQUIREMENT

Estimated Average Requirement (EAR) is the intake that meets the estimated
nutrient needs of half of the individuals in a specific group.

This figure is to be used as the basis for developing the RDA.

It is to be used by nutrition policymakers in evaluating the adequacy of

nutrient intakes of the group and planning how much the group should
consume.

EAR are based on the following:

Age
Sex: Women have a higher proportion of body fat compared to men.

Women consume fewer kilojoules per kilogram lean mass and burn
fat more better during exercise than men.

During gestation, women store even more enormous amounts of fat

that cannot be solely attributed to increased energy intake.

Stages of life: Like energy needs, a child's needs for protein, vitamins, and
minerals increase with age. Ideally, children should be accumulating stores
of nutrients in preparation for the rapid growth spurt experienced during
adolescence.

RECOMMENDED DIETARY ALLOWANCE (RDA)

Recommended Dietary Allowance (RDA) is the intake that meets the nutrient
needs of almost all of the healthy individuals in a specific age and gender
group.

The RDA should be used in guiding individuals to achieve adequate nutrient

intake aimed at decreasing the risk of chronic disease.

RDA is based on estimating an average requirement (EAR).

ADEQUATE INTAKE (Al)

If sufficient scientific evidence is not available to calculate an EAR, a

reference intake called an Adequate Intake (Al) is provided instead of an
RDA.

The Al is a value based on experimentally derived intake levels or

approximations of observed mean nutrient intakes by a group (or groups) of
healthy people.

The Als for children and adults are expected to meet or exceed the amount
needed to maintain a defined nutritional state or criterion of adequacy in
mostly all members of a specific healthy population.

Examples of defined nutritional states include average growth, maintenance

of normal circulating nutrient values, or other aspects of nutritional well-
being or general health.

The Al is set when data are considered insufficient or inadequate.

 For example, for almost all nutrients for the first 4 to 6 months, the Al is
based on the daily mean nutrient intake supplied by human milk for healthy
full-term infants who are exclusively fed human milk.

For adults, the Al may be based on data from a single experiment, on

estimated dietary intakes in apparently healthy population groups, or on a
review of data from different approaches that considered alone do not permit
a reasonably confident estimate of an EAR.

TOLERABLE UPPER INTAKE LEVEL (UL)

Tolerable Upper Intake Level (UL) refers to the highest level of daily nutrient
intake that is likely to pose no risk of adverse health effects for almost all
individuals in the general population.

As intake increases above the UL, the potential risk of adverse effects
increases.

The UL is not meant to apply to individuals treated with the nutrient under
medical supervision or to individuals with predisposing conditions that
modify their sensitivity to the nutrient.

RDA = Recommended Dietary Allowance, AI = Adequate Intake, UL =

Tolerable Upper Intake Level, AMDR = Acceptable Macronutrient
Distribution Range, DGA = 2015-2020 Dietary Guidelines recommended
limit; 14 g fiber per 1,000 kcal = basis for AI for fiber.

Calcium RDA for males ages 71+ years is 1,200 mg.

Vitamin D RDA for males and females ages 71+ years is 800 IU.

Notes

[a] Sedentary means a lifestyle that includes only the physical activity of
independent living.

[b] Moderately Active means a lifestyle that includes physical activity

equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per
hour, in addition to the activities of independent living.

[c] Active means a lifestyle that includes physical activity equivalent to

walking more than 3 miles per day at 3 to 4 miles per hour, in addition
to the activities of independent living.
[d] Estimates for females do not include women who are pregnant or
breastfeeding.

UNIT 3

DIETARY GUIDELINES AND FOOD GUIDES

The Dietary Guidelines are designed for professionals to help all individuals
ages 2 years and older and their families consume a healthy, nutritionally
adequate diet.

The information in the Dietary Guidelines is used in developing food,

nutrition, and health policies and programs by policymakers and nutrition
and health professionals.

The 2015-2020 Dietary Guidelines provides five guidelines to follow.

1. Follow a healthy eating pattern across the lifespan.

2. Focus on variety, nutrient density, and amount.
3. Limit calories from added sugars and saturated fats and reduce sodium
intake.
4. Shift to healthier food and beverage choices.
5. Support healthy eating patterns for all.

If alcohol is consumed, it should be consumed in moderation—up to one

drink per day for women and up to two drinks per day for men—and only by
adults of legal drinking age.

The icon stresses activity and moderation along with a proper mix of food
groups in one’s diet.

Adult 30mins exercise, Children and Adolescents 1hour.

MyPyramid contained eight divisions.

Physical activity, represented by a person climbing steps on the pyramid, to

illustrate moderate physical activity every day, in addition to usual activity.

Grains, recommending that at least half of grains consumed be as whole

grains (27%)
Vegetables, emphasizing dark green vegetables, orange vegetables, and dry
beans and peas (23%)

Fruits, emphasizing variety and deemphasizing fruit juices (15%)

Oils, recommending fish, nut, and vegetable sources (2%)

Dairy, a category that includes fluid milk and many other milk-based
products (23%)

Proteins, emphasizing low-fat and lean meats such as fish as well as more
beans, peas, nuts, and seeds (10%)

Discretionary calories, represented by the narrow tip of each colored band,

including items such as candy, alcohol, or additional food from any other
group.

FOOD EXCHANGE LIST

In 1950, the US Food Exchange list was developed by the American Dietetic
Association and the American Diabetes Association.

This concept aimed to provide people with diabetes with the tools to
incorporate consistency in their meal planning and include a wider variety of
foods.

A person can exchange, trade, or substitute a food serving in one group for
another food serving in the same group.

These lists put foods into six groups: starch/bread, meat, vegetables, fruit,
milk, and fats.

Within a food group, one serving of each food item in that group has about
the same amount of carbohydrate, protein, fat, and calories.

FOOD LABELS
Food or nutrition labels can help you choose between products and keep a
check on the number of foods you’re eating that are high in fat, salt, and
added sugars.

Most pre-packed foods have a nutrition label on the back or side of the
packaging.

These labels include information on energy in kilojoules (kJ) and kilocalories

(kcal), usually referred to as calories.

They also include information on fat, saturated fat, carbohydrate, sugars,

protein, and salt.

All nutrition information is provided per 100 grams and sometimes per
portion of the food.

Supermarkets and food manufacturers now highlight the energy, fat,

saturated fat, sugars, and salt content on the front of the packaging,
alongside the reference intake for each of these.

You can use nutrition labels to help you choose a more balanced diet.

Color Coding on the Food Labels

Color-coded nutritional information tells you at a glance if the food has high,
medium, or low amounts of fat, saturated fat, sugars and salt:

Red means high

Amber means medium

Green means low

NUTRIENT GUIDELINES FOR FILIPINO

The Nutritional Guidelines for Filipinos (NGF) is a set of dietary guidelines

based on the eating pattern, lifestyle, and health status of Filipinos.

The NGF contains all the nutrition messages to healthy living for all age
groups from infants to adults, pregnant and lactating women, and the elderly.
(Gumaru)
In 2000, revised nutritional guidelines composed of ten messages were
released and it was called the Nutritional Guidelines for Filipinos.

In 2012, the Technical Working Group (TWG) for the revision of the NGF, led
by the Food and Nutrition Research Institute of the Department of Science
and Technology (FNRI-DOST) developed a new set of the NGF, based on the
2000 edition.

The 2012 NGF now includes the basis and justification for each of the ten
nutritional and health messages.

Healthy Filipino meal

The FNRI recommends that each healthy meal should be composed of 33%
rice, 33% vegetables, 17% meat, and 17% fruit. The Pinggang Pinoy aims to
complement and not replace the existing Daily Nutritional Guide (DNG)
Pyramid