Facts You Should Know About Nutritional Guidelines

Following a nutrient-deficient diet can lead to health problems.

• Your understanding of nutrition can be your key to optimal health. This article covers the essential nutrition information that you need for health: 👿

1. dietary guidelines,

1. dietary reference intakes,

1. food guide pyramid,

1. calories, 

1. carbohydrates,

1. protein,

1. fats,

1. vitamins,

1. minerals, and

1. phytochemicals.

Dell Keyboard Set

The Council on Food and Nutrition of the American Medical Association defines nutrition as "the science of food; the nutrients and the substances therein; their action, interaction, and balance in relation to health and disease; and the process by which the organism (i.e. body) ingests, digest, absorbs, transports, utilizes, and excretes food substances." The purpose of our diet is to consume foods that provide the six essential nutrients:

• carbohydrates,
• protein,
• fat,
• vitamins,
• minerals, and
• water.

The correct amount and variety of food provides the correct amount of nutrients for health and weight management.

What Are Dietary Reference Intakes?

One thing that we all have in common is that we all eat. What, when, why, and how much we eat varies from person to person. We often choose our foods based on taste, familiarity, cost, and/or availability. What we choose to eat is not necessarily what our bodies need us to eat. A diet that is deficient in nutrients is one that can lead to health and weight problems. Fortunately, guidelines have been established to assist each of us in deciding what foods to eat to provide our bodies with the nutrients that we need.

Research to determine the appropriate amount of nutrients for health began in the 1940s because men were being rejected from the military during World War II due to the effects of poor nutrition on their health. The first Food and Nutrition Board was formed to evaluate the nutritional intakes of large populations. Since then, the Food and Nutrition Board has undergone many changes and published comprehensive guidelines on nutrition for both maintenance of good health and disease prevention.

The latest and most comprehensive nutrition recommendations are contained in the so-called Dietary Reference Intakes (DRIs). DRIs were created in 1997 and have changed the way that diets are evaluated. The primary goal of these guidelines was to not only prevent nutrient deficiencies but also reduce the risk of chronic diseases such as cancer, cardiovascular disease, diabetes, and osteoporosis. DRIs have been set for macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), electrolytes and water, the role of alcohol in health and disease, and bioactive compounds such as phytoestrogens and phytochemicals.

There are four types of DRI reference values:

Estimated Average Requirements (EARs): the nutrient intake that is estimated to meet the needs of 50% of the individuals in a given gender and age group

Recommended Dietary Allowances (RDAs): These tend to be the most well-known guidelines. They were set for the nutrient intake that is sufficient to meet the needs of nearly all individuals (about 97%) in a given gender and age group. Many people often incorrectly refer to these as the recommended "daily" allowances and believe that it is their goal to reach the RDA each day. It was not meant to be used as a guide for an individual's daily needs. The RDAs were established to be used in setting standards for food-assistance programs, for interpreting food record consumption of populations, and for establishing guidelines for nutrition labels.

Adequate Intakes (AIs): the nutrients for which there is not enough information to establish an EAR

Tolerable Upper Limits (Upper Levels or ULs): a nutrient's maximum level of daily intake that is unlikely to cause adverse health effects in nearly all individuals (97% to 98%) of the population

Due to the complexity of analyzing diets, the DRIs have been primarily used by researchers and registered dietitians. The programs used to analyze diets have now become available to the public. You can keep track of everything that you eat and drink on one of the internet sites that offer one of these programs, and you will get detailed information about your intake in comparison to the DRIs. When keeping track of your diet, you want to use a Web site that uses the USDA National Nutrient Database for Standard Reference as their source of nutrition information.

You do not need to reach the guidelines for every nutrient, every day of the week, so do not be alarmed when you fall short or go over in nutrients every now and then. But when you are consistently having a problem reaching your recommendations, it's best to work with a health-care professional.

What Are Dietary Guidelines for Americans?

Following a healthy diet can be as simple as following the guidelines, the Dietary Guidelines for Americans, that is. These guidelines have been updated and released every five years since 1980 by the U.S. Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The goal of these guidelines is to promote health and reduce the risk for major chronic disease for people 2 years and older. The Guidelines also address ways to maintain a healthy weight.

The key recommendations are:

Adequate nutrients within calorie needs

Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the USDA Food Guide or the DASH Eating Plan.

Weight management

To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.

To prevent abnormal weight gain over time, make small decreases in food and beverage calories and increase physical activity.

Physical activity

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

Food groups to encourage

Consume a sufficient amount of fruits and vegetables while staying within energy needs. For a reference 2,000-calorie intake, 2 cups of fruit and 2½ cups of vegetables per day are recommended, with higher or lower amounts depending on the calorie level.

Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

Consume three or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

Alcoholic beverages

Those who choose to drink alcoholic beverages should do so sensibly and in moderation -- defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.

There are also guidelines for specific population groups like children, adolescents, pregnant women, breastfeeding women, and older adults. You can read about them at http://www.health.gov/dietaryguidelines/. The recommendations for fat, carbohydrates, sodium, and potassium can be found under their subheadings in this article.

The guidelines are extensive, but you do not need to meet every recommendation all at once. To establish a healthy eating plan, the goal is to begin to make gradual changes to your eating and activity. You can select one or two guidelines a week or month to focus on. Over time, you will be able to make most, if not all, of the guidelines a part of your life.