Basic tools in nutrition

A guide to understanding teh basic tools in nutrition

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2. BASIC TOOLS IN BASIC TOOLS IN
NUTRITIONNUTRITION
The main nutrition tools are: The main nutrition tools are:
food groups, dietary standards (RDA) food groups, dietary standards (RDA)
and food exchange listsand food exchange lists

3. Food groups or food guidesFood groups or food guides

Food guides translate quantitative nutritional Food guides translate quantitative nutritional
requirements into simple, practical and non- requirements into simple, practical and non-
technical language using available and technical language using available and
common foods of the country.common foods of the country.

Food groups are developed by nutrition Food groups are developed by nutrition
experts as a quantitative tool in planning experts as a quantitative tool in planning
nutritious diets for the masses. nutritious diets for the masses.

4. 
The three main food groups are:The three main food groups are:
1.Body-building foods:1.Body-building foods: foods that supply good foods that supply good
quality proteins, some vitamins and minerals.quality proteins, some vitamins and minerals.
2. Energy foods:2. Energy foods: mostly of rice and other cereals, mostly of rice and other cereals,
starches, sugars and fats contribute the bulk of starches, sugars and fats contribute the bulk of
Calories.Calories.
3. Regulating foods:3. Regulating foods: composed of fruits and composed of fruits and
vegetables that provide vitamins and minerals, vegetables that provide vitamins and minerals,
particularly ascorbic acid and pro vitamin A.particularly ascorbic acid and pro vitamin A.

5. DIETARY STADARDSDIETARY STADARDS

Dietary standardsDietary standards are compilations of are compilations of
nutrient requirements or allowances in specific nutrient requirements or allowances in specific
quantities.quantities.

Dietary requirementDietary requirement is the minimum amount is the minimum amount
needed for a nutrient to attain good health needed for a nutrient to attain good health
under specific conditions (age, weight, under specific conditions (age, weight,
physical activity, sex, physiological condition, physical activity, sex, physiological condition,
state of health status, etc).state of health status, etc).

6. 
Dietary allowanceDietary allowance is the minimum is the minimum
requirement plus a safety factor or “margin of requirement plus a safety factor or “margin of
safety” to account for individual variations in safety” to account for individual variations in
body storage of nutrients, state of health, body storage of nutrients, state of health,
nutrient utilization, day to day variations nutrient utilization, day to day variations
within an individual, etc.within an individual, etc.

7. Recommended Dietary Allowance:Recommended Dietary Allowance:

The The RDARDA, the estimated amount of a nutrient , the estimated amount of a nutrient
(or calories) per day considered necessary for (or calories) per day considered necessary for
the maintenance of good health by the Food the maintenance of good health by the Food
and Nutrition Board of the National Research and Nutrition Board of the National Research
Council/ National Academy of Sciences. The Council/ National Academy of Sciences. The
RDA is updated periodically to reflect new RDA is updated periodically to reflect new
knowledge. It is popularly called the knowledge. It is popularly called the
Recommended Daily AllowanceRecommended Daily Allowance

8. Nutrient densityNutrient density

Nutrient densityNutrient density is a measure of the nutrients is a measure of the nutrients
a food provides compared to the a food provides compared to the caloriescalories it it
provides. Foods low in calories and high in provides. Foods low in calories and high in
nutrients are nutrients are nutrient dense,nutrient dense, while foods high while foods high
in calories and low in nutrients are in calories and low in nutrients are nutrient nutrient
poor.poor.

9. 
Nutrient-dense foods should be eaten often, Nutrient-dense foods should be eaten often,
whereas nutrient-poor foods should only be whereas nutrient-poor foods should only be
eaten occasionally. A healthful diet includes eaten occasionally. A healthful diet includes
mostly nutrient-dense foods. mostly nutrient-dense foods.

People who restrict their calories should obtain People who restrict their calories should obtain
as much nutrition as they can from the calories as much nutrition as they can from the calories
they consume by choosing nutrient-dense they consume by choosing nutrient-dense
foods. Those who consistently choose nutrient-foods. Those who consistently choose nutrient-
poor foods will not get the nutrients they need.poor foods will not get the nutrients they need.

10. 
Liver has a moderate amount of calories but is Liver has a moderate amount of calories but is
rich in vitamins and minerals and is considered rich in vitamins and minerals and is considered
a high nutrient density food. a high nutrient density food.

A cyclist has an increased energy demand but A cyclist has an increased energy demand but
no significant increase in nutrient no significant increase in nutrient
requirements. Because of this he/she can eat requirements. Because of this he/she can eat
foods with a lower nutrient density than the foods with a lower nutrient density than the
average person. This means that a cyclist can average person. This means that a cyclist can
be less choosy about the foods that are eaten be less choosy about the foods that are eaten
provided he/she realizes his/her specific provided he/she realizes his/her specific
nutrient and energy requirements that must be nutrient and energy requirements that must be
met. met.

11. Food exchange listFood exchange list

The word The word exchangeexchange refers to the fact that each refers to the fact that each
item on a particular list in the portion listed item on a particular list in the portion listed
may be interchanged with any other food item may be interchanged with any other food item
on the same list. An exchange can be on the same list. An exchange can be
explained as a substitution, choice, or servingexplained as a substitution, choice, or serving

Within each food list, one exchange is Within each food list, one exchange is
approximately equal to another in calories, approximately equal to another in calories,
carbohydrate, protein, and fat. Each list is a carbohydrate, protein, and fat. Each list is a
group of measured or weighed foods of group of measured or weighed foods of
approximately the same nutritional value. approximately the same nutritional value.

12. 
The exchange lists are intended for planning The exchange lists are intended for planning
diabetic diets, therefore the foods included are diabetic diets, therefore the foods included are
simple and only those allowed in the diabetic simple and only those allowed in the diabetic
diet are listed. Besides, because of the diet are listed. Besides, because of the
accuracy and convenience of the exchange accuracy and convenience of the exchange
system, the exchange lists are used for weight system, the exchange lists are used for weight
management as well .management as well .

13. Examples :Examples :

Cereals, grains, pasta, breads, crackers, snacks, Cereals, grains, pasta, breads, crackers, snacks,
starchy vegetables, and cooked beans, peas, and starchy vegetables, and cooked beans, peas, and
lentils are on the starch list. In general, one lentils are on the starch list. In general, one
starch exchange is ½ cup cereal, grain, or starch exchange is ½ cup cereal, grain, or
starchy vegetable; one ounce of a bread starchy vegetable; one ounce of a bread
product, such as one slice of bread; one-third product, such as one slice of bread; one-third
cup rice or pasta; or three-fourths to one ounce cup rice or pasta; or three-fourths to one ounce
of most snack foods.of most snack foods.

14. 
Fresh, frozen, canned, and dried fruits and fruit Fresh, frozen, canned, and dried fruits and fruit
juices are on the fruit list. In general, one fruit juices are on the fruit list. In general, one fruit
exchange is: one small to medium fresh fruit, exchange is: one small to medium fresh fruit,
one-half cup of canned or fresh fruit or fruit one-half cup of canned or fresh fruit or fruit
juice, or one-fourth cup of dried fruit. juice, or one-fourth cup of dried fruit.

15. Format in Nutritional labelingFormat in Nutritional labeling

17. Nutritional labels on processed foods were Nutritional labels on processed foods were
first used in 1970’s to furnish consumers with first used in 1970’s to furnish consumers with
nutrient information.nutrient information.
Nutritional labeling and education act of Nutritional labeling and education act of
1990(NLEA) requires that food labels follow a 1990(NLEA) requires that food labels follow a
standard format and provide this nutrition standard format and provide this nutrition
information.information.

18. With today's food labels, consumers get:With today's food labels, consumers get:
Nutrition information about almost every food Nutrition information about almost every food
in the grocery store in the grocery store
Distinctive, easy-to-read formats that enable Distinctive, easy-to-read formats that enable
consumers to more quickly find the consumers to more quickly find the
information they need to make healthful food information they need to make healthful food
choices choices
Information on the amount per serving of Information on the amount per serving of
saturated fat, cholesterol, dietary fiber, and saturated fat, cholesterol, dietary fiber, and
other nutrients of major health concern other nutrients of major health concern

19. 
Nutrient reference values, expressed as % Nutrient reference values, expressed as %
Daily Values that help consumers see how a Daily Values that help consumers see how a
food fits into an overall daily diet . Daily food fits into an overall daily diet . Daily
values are based on current nutrition values are based on current nutrition
recommendations for a 2000-calorie diet.recommendations for a 2000-calorie diet.

Uniform definitions for terms that describe a Uniform definitions for terms that describe a
food's nutrient content--such as "light," "low-food's nutrient content--such as "light," "low-
fat," and "high-fiber"--to ensure that such fat," and "high-fiber"--to ensure that such
terms mean the same for any product on which terms mean the same for any product on which
they appear they appear

20. 
Claims about the relationship between a nutrient or Claims about the relationship between a nutrient or
food and a disease or health-related condition, such as food and a disease or health-related condition, such as
calcium and osteoporosis, and fat and cancer. These calcium and osteoporosis, and fat and cancer. These
are helpful for people who are concerned about eating are helpful for people who are concerned about eating
foods that may help keep them healthier longer. foods that may help keep them healthier longer.

Standardized serving sizes that make nutritional Standardized serving sizes that make nutritional
comparisons of similar products easier comparisons of similar products easier

Declaration of total percentage of juice in juice Declaration of total percentage of juice in juice
drinks. This enables consumers to know exactly how drinks. This enables consumers to know exactly how
much juice is in a product. much juice is in a product.

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