Resources for planning a healthy diet

• Dietary Reference Intakes (DRI)

• Dietary guidelines for Americans

• MyPlate

• Food label information

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Dietary Reference Intakes (DRIs)

Dietary Reference Intakes (DRIs) have been set-up in 1994

and merged U.S. RDAs (Recommended Dietary Allowances)
and Canadian RNIs (Recommended Nutrient Intakes) used
previously

The DRIs are established and published by the Food and Nutrition
Board (FNB) of the Institute of Medicine (IOM), supported by U.S.
and Canadian governments

The DRIs represent the most current scientific knowledge on

nutrient needs of healthy populations in United States and
Canada
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 Dietary Reference Intakes (DRIs)
DRIs include
• Estimated Average Requirement (EAR)
• Recommended Dietary Allowance (RDA)
• Adequate Intake (AI)
• Tolerable Upper Intake level (UL)
DRIs serve as a basis for many program, policy and regulatory
initiatives
• Dietary guidelines for Americans and Canadians
• Daily values (DVs)
•…

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Dietary Reference Intakes (DRIs)

DRIs focus on
• Maintaining good health
• Reducing the risk of developing chronic disease
• Avoiding unhealthy excess (toxic amounts of nutrients)

Provide nutrient requirements for different life stages

• Gender
• Age
• Specific needs

Periodically updated
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 DRIs reference values
Estimated Average
Requirement (EAR)
Acceptable
Macronutrient Recommended
Distribution Range Dietary Allowance
(RDA)
DRIs
(AMDR)

Estimated Energy Adequate Intake (AI)

Requirement (EER)

Tolerable Upper
Intake Level (UL)
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DRIs reference values

EAR – Estimated Average Requirement
• Starting point for determining other values
• A daily nutrient level estimated to meet the
requirements of half healthy individuals in
each life-stage and gender group
• Measurement differs from nutrient to nutrient

• If there is no t enough research/data to develop an appropriate

level for a nutrient, EAR is not established

• Used to calculate RDAs

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 DRIs reference values
RDA – Recommended Dietary Allowance
• Daily dietary intake level of a nutrient to meet
the requirements of 97.5% of healthy
individuals in each life-stage gender group

• 2,5% of healthy individual have higher needs

• It is calculated based on the EAR and is usually approximately

20% higher than the EAR

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DRIs reference values

AI – Adequate Intake
• Estimation based on the judgment of the Food and Nutrition
Board members, when no evidences is insufficient to develop
RDA

• Level of a nutrient assumed to ensure nutritional adequacy of

good healthy individuals in each life-stage and gender group

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 DRIs reference values
UL – Tolerable Upper Level Intake
• Highest level of daily nutrient consumption that is considered to
be safe for, and cause no side effects in, 97.5% of healthy
individuals in each life-stage and gender group

• Consumption above this level increases risk of toxicity

• Not all nutrients have UL

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Nutrient intake values – Optimal intake zone

Estimated Average Requirement is inadequate for 50% of the population
Recommended Dietary Allowance is inadequate for 2,5% of the population
Adequate Intake is the recommended average daily intake assumed to be adequate for all healthy
people. AI is used when a RDA cannot be established
Tolerable Upper intake Level is the maximum safe level above which risk for adverse effect 2,5% of
healthy population
EAR RDA UL
0% 0%

Optimal zone of
Risk of adverse effects
Deficiency zone
Risk of inadequacy

toxicity zone

nutrient intake

50% 50%
AI

100% 100%
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 DRIs reference values
EER – Estimated Energy Requirement

• Amount of daily energy needed for 50%

healthy individuals in each life-stage and
gender group

• Vary with age, gender, body size and activity

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DRIs reference values

AMDR – Acceptable Macronutrient Distribution Range
• Range of intake for a particular energy source that is associated with
reduced risk of chronic disease while providing intakes of essential
nutrients
• If an individual consumes in excess of the AMDR, there is a potential
of increasing the risk of chronic diseases and/or insufficient intakes
of essential nutrients.
Macronutrient Percentage of
kcal/day
Fat 20 – 35 %
AMDR

Linoleic acid 5 – 10 %
a-linolenic acid 0,6 – 1,2 %
Carbohydrate 45 – 65 %
Protein
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10 – 35 %
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 DRI uses for your diets
To plan a quality diet and make healthy food choices

• Meet RDA or AI

• Don’t exceed the UL

• Balance energy sources as ADMR requirements

• Meet the EER corresponding to your category

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ADMR
Carbohydrate 45 - 65% of daily kcal
Application exercises Fat
Protein
20 - 35% of daily kcal
10 - 35% of daily kcal
Macronutrient energy coefficient
Carbohydrate 4 kcal/g
Fat 9 kcal/g
Protein 4 kcal/g

Tom eats 180 g of carbohydrate, 100 g of fat and 90 g of Nghia makes a lot of sport and consumes daily 2500 kcal
protein.

❶ According the ADMR, calculates the energy range per

❶ Calculates his total energy intake nutrients he should eat to have healthy diet

❷ What are the energy intake percentages per nutrient? ❷ Calculate corresponding quantity for each nutrient

❸ Did Tom stay in ADMR?

❹ What should he do?

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 ADMR
Carbohydrate 45 - 65% of daily kcal
Application exercises Fat
Protein
20 - 35% of daily kcal
10 - 35% of daily kcal
Macronutrient energy coefficient
Carbohydrate 4 kcal/g
Fat 9 kcal/g
Protein 4 kcal/g

Tom eats 180 g of carbohydrate, 100 g of fat and 90 g of Nghia makes a lot of sport and consumes daily 2500 kcal
protein.

❶ According the ADMR, calculates the energy range per

❶ Energy intake = (180+90) 4 + 100 x 9 = 1980 kcal nutrients he should eat to have healthy diet
❷ Carb = 188 X 4 / 1980 X 100 = 36%
Prot = 18% ❷ Calculate corresponding quantity for each nutrient
Fat = 46 %
❸ Did Tom stay in ADMR  No

❹ What should he do? Decrease fat intake

Increase carbohydrate intake
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ADMR
Carbohydrate 45 - 65% of daily kcal
Application exercises Fat
Protein
20 - 35% of daily kcal
10 - 35% of daily kcal
Macronutrient energy coefficient
Carbohydrate 4 kcal/g
Fat 9 kcal/g
Protein 4 kcal/g

Tom eats 180 g of carbohydrate, 100 g of fat and 90 g of Nghia makes a lot of sport and consumes daily 2500 kcal
protein.

❶ According the ADMR, calculates the energy range per

❶ Energy intake = (180+90) 4 + 100 x 9 = 1980 kcal nutrients he should eat to have healthy diet
❷ Carb = 188 X 4 / 1980 X 100 = 36% Carb = 2500 x 45 /100 = 1125 to 1625 kcal
Prot = 18% Fat = 2500 x 20 /100 = 500 to 875 kcal
Fat = 46 % Prot = 2500 x 10 /100 = 250 to 875 kcal
❸ Did Tom stay in ADMR  No ❷ Calculate corresponding quantity for each nutrient
Carb = 1125/4 = 281 to 406 g
❹ What should he do? Decrease fat intake Fat = 500 / 9 = 56 to 97 g
Increase carbohydrate intake Prot = 250 / 4 = 63 to 219 g
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 Meal planning guides

• Food group plan

• Food pyramid

• Exchange system

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Food group plan

Classification of food according to
different categories
• Grain (cereal) foods, mostly wholegrain
and/or high cereal fibre varieties
• Vegetable legumes/beans
• Fruits
• Milk, yoghurt, cheese and/or
alternatives, mostly reduced fat
• Lean meats and poultry, fish, eggs, tofu,
nuts and seeds and legumes/beans
• Oils and fats
• Snacks and junk food
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 Food pyramid
• Classification of
food according
categories
• Gives daily intake
recommendation
• Review and
updated according
evolution of
population
consumption
habits

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Other example of food “pyramids”

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 Exchange system
• Meal planning system developed by a committee of the American
Diabetes Association and the American Dietetic Association
• Foods are classified in 7 categories
• Starches
• Fruits and fruit juices
60 kcal 3/4 cup blackberries
• Milk, yogurt, and dairy-like foods 1 apple
15 g carb
• Non-starchy vegetables 0 prot
• Sweets, desserts and other carbohydrates 0 fat
• Meats and meat substitutes
• Fats 2 fresh figs
12 cherries

• Give equivalence between quantity of food inside each categories

• Users make an educated approximation of food values
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Dietary Guidelines for Americans

• Jointly published every 5 years by the U.S.
Department of Health and Human Services (HHS)
and the U.S. Department of Agriculture (USDA)

• Each edition reflects the body of nutrition science

• It provides evidence-based food and beverage

recommendations to
• Promote health
• Prevent chronic disease
• Help people reach and maintain a healthy weigh

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 1980

1985

1990

1995

2000

2005

2010

2015
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MyPlate

• Launched in 2011 and replace previous

food guidance systems
• Food Guide Pyramid, 1992-2005
• MyPyramid, 2005-2011

• Website from USDA (U.S. Department of Agriculture) promoting

healthy eating style

• MyPlate, based on the Dietary Guidelines for Americans, offers

messages, resources, and tools for helping consumers to make the
right and personalized choices for their diet
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 MyPlate main messages

Drink and eat less

sodium, saturated fats
and added sugars
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Food label information

• Food labels are regulated independently according to each country

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 Food label – focus on U.S. requirements

Every packaged food must be labelled with

• Name of food
• Net quantity content of food in the container or package. It must
be expressed in weight, measure or numeric count
• The ingredient list of each ingredient in descending order of
predominance
• Nutrition labelling
• Address of the manufacturer, packer or distributor
• Any artificial flavor or preservative added
• “Best before” date indication
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Mandatory
Nutritional labelling since March
2020

Mandatory information on nutrition facts

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• Number of serving and serving size
• Energy per serving in calories
• Nutrient composition mass unit per serving and the
corresponding percentage compared to daily
recommended intake (% daily value)
• Total fat, saturated fat and trans fat
• Cholesterol
• Sodium
• Total carbohydrates, dietary fiber, total sugars and added sugars
• Protein
• Vitamin D
• Calcium
• Potassium
• Footnote explaining daily value

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 Mandatory
Nutritional labelling since March
2020
Supplement facts
• Additional nutrient can be added on
the labelling on voluntary basis
• Polyunsaturated Fat
• Monounsaturated fat
• Soluble fibre
• Other vitamin than Vit D
• Other minerals than Ca, Fe and K

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Mandatory
Nutritional labelling since March
2020
Previous format New format

Larger type, suppression of Serving size with

calories from fat larger type and updated
according to consumer habits

Daily value updated,

according to new RDI

Change in required nutrient Replacement of sugars by

and declaration addition of added sugars
their amount in serving size

Footnote simplification
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 Mandatory
Nutritional labelling since March
2020

Recommended Daily Intake (RDI) for calculating % of daily value

RDI increase
RDI decrease
New RDI
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Mandatory
Nutritional labelling since March
2020

Recommended Daily Intake (RDI) and Acceptable Macronutrient

Distribution Range (ADMR)
Fat 78 g  35 % of caloric intake
Saturated fat 20 g  9 % of caloric intake
Carbohydrate 275 g  55 % of caloric intake
Protein 50 g  10 % of caloric intake

Macronutrient Percentage of
kcal/day
Fat 20 – 35 %
AMDR

Linoleic acid 5 – 10 %
a-linolenic acid 0,6 – 1,2 %
Carbohydrate 45 – 65 %
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Protein 10 – 35 %
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 Recommended
Daily Intake
(RDI) for
calculating % of
daily value

RDI increase
RDI decrease
New RDI

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Label claims
• FDA mandates that all claim on labels follows strict guidelines
• Currently 4 different types of claims are allowed
• Health claim that meet the significant scientific agreement (SSA)
standard
• Qualified health claim
• Nutrient content claim
• Descriptive claim

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 Health claim that meet SSA standard
Scientific and clinical evidences of a relationship between a substance
present in the food and a disease or a health-related condition
1. Calcium, Vitamin D, and Osteoporosis
2. Dietary Saturated Fat and Cholesterol and Risk of Coronary Heart Disease
3. Dietary Non-cariogenic Carbohydrate Sweeteners and Dental Caries
4. Fiber-containing Grain Products, Fruits and Vegetables and Cancer
5. Folic Acid and Neural Tube Defects
6. Fruits and Vegetables and Cancer
7. Fruits, Vegetables and Grain Products that contain Fiber, particularly
Soluble fiber, and Risk of Coronary Heart Disease
8. Sodium and Hypertension
9. Soluble Fiber from Certain Foods and Risk of Coronary Heart Disease
10. Soy Protein and Risk of Coronary Heart Disease
11. Stanols/Sterols and Risk of Coronary Heart Disease
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Qualified health claims

QHCs are supported by scientific evidence, but do not meet the more
rigorous “significant scientific agreement” standard required for an
authorized health claim
1. Atopic Dermatitis associated with whey protein
2. Cancers associated with Green tea / Selenium / Vitamins C and E /
Tomatoes / Calcium
3. Cardiovascular Disease associated with Oleic acid / Folic acid, vitamin B6
and vitamin B12 / Nuts / Omaga-3 fatty acids / Unsaturated fatty acids
4. Cognitive Function associated with Phosphatidylserine
5. Diabetes associated with High-amylose maize starch / Psyllium husk and /
Whole Grains / Chromium Picolinate
6. Hypertension associated with Eicosapentaenoic acid and docosahexaenoic
acid / Calcium
7. Neural Tube Defects associated with Folic acid
8. Peanut Allergy / Ground Peanuts
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 Nutrient content claims
Characterize level of nutrient in the food
1. Content claims in comparison with Reference Amounts Customarily
Consumed (RACC)
“Free”; “Low”; “Reduced/Less” applied on Calories / Total fat / Saturated fat /
Cholesterol / Sodium / Sugars
2. Relative claims in comparison with other food of the same category
“Light”; “Reduced”; “Added”; “Extra”; “Plus”; “Fortified”; “Enriched”; “More”;
“Less”
3. Other nutrient claims
“High”; “Rich in”; “Excellent source of”; “Good source”; “Contains”; “Provides”;
“More”; “Fortified”; “Enriched”; “Added”; “Extra” or “Plus”; “Lean”; “Extra
lean”; “High potency”; “Modified”; “Fiber” claims; Claims using “Antioxidant”

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Nutrition facts
Using nutrition fact you are noa able to
• Compare product more easily
• Determine the nutritional values of foods
• Better manage special diets
• Increase or decrease your intake of a particular nutrient
• Make informed choices for consuming healthier foods

• But take care of food origins, rules differ between countries

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