M1L3

• Linking Nutrients, Food and Health

  • Dietary Reference Intakes
  • Dietary Guidelines and Standards (US, Local and Other Countries)
  • Introduction to Nutrition Assessment
• What we eat affects our health
• Nutritional deficiencies


  • Scurvy (vitamin C deficiency)
  • Pellagra (deficiency of the B vitamin niacin)
• In the United States, few people suffer nutritional deficiencies as a result of dietary inadequacies. More often, Americans suffer from chronic diseases such as heart disease, cancer, hypertension, and diabetes—all linked to overconsumption of particular nutrients and lifestyle choices
• In the Philippines, we experience the double burden of malnutrition
• Types of malnutrition


  • Undernutrition: Wasting, stunting, underweight, micronutrient deficiencies (lack of vitamins/minerals)
  • Overnutrition: Overweight, Obesity, Heart Disease, Diabetes
• Principles of Nutrition


  • Adequacy
  • Balance
  • Calorie Control
  • Nutrient Density
  • Moderation
  • Variety
• Adequacy


  Adequate in essential nutrients and in sufficient amounts
• Balance


  Balance of food from different sources and in a complementary way
• Calorie Control


  Control caloric consumption based on energy intake and energy expenditure
• Nutrient Density


  Choose foods that have substantial amounts of vitamins and minerals and relatively few calories
• Moderation


  Not too much, not too little = Not consuming food and nutrients in extremes
• Variety


  Include different food items from the different food groups into your diet
• Energy density


  • 450 gram breakfast delivers 500 kcalories for an energy density of 1.1
  • 144 gram breakfast delivers 500 kcalories for an energy density of 3.5
• The Dietary Guidelines for Americans is the foundation of federal nutrition policy and education
• Dietary Guidelines for Americans

  • Based on research that looks at relationship between overall eating patterns, health, and risk of chronic disease
  • Emphasize a total diet approach, encouraging us to think holistically about what we eat and drink
• Overarching Guidelines


  • Follow a healthy eating pattern across the lifespan
  • Focus on variety, nutrient density, and amount
  • Limit calories from added sugars and saturated fats and reduce sodium intake
  • Shift to healthier food and beverage choices
  • Support healthy eating patterns for all
• Dietary Guidelines for Americans

  • Follow a healthy eating pattern that accounts for all foods and beverages
  • Consume less than 10 percent of calorie/day from added sugars
  • Consume less than 10 percent of calories/day from saturated fats
  • Consume alcohol in moderation
  • Meet the Physical Activity Guidelines
• Healthy eating pattern recommendations

  • Variety of vegetables
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy
  • Variety of protein foods
  • Oils
• Foods and nutrients to limit

  • Saturated fats and trans fats
  • Added sugars
  • Sodium
• Physical activity recommendations


  • Recommendations for adults: 150 minutes of moderate-intensity aerobic activity per week
  • Recommendations for children: 60 minutes or more of physical activity per day
• Ways to incorporate the Dietary Guidelines into your daily life

  • Choose more fruits, vegetables, and whole grains
  • Eat fewer high-fat toppings and fried foods
  • Exercise regularly
  • Consume sugar, salt, and alcohol in moderation
  • Drink water more often than soft drinks
  • Use caution if drinking alcohol