Smart Nutrition 101 – Frequently Asked Questions about Nutrition

Source: US Department of Agriculture, National Agricultural Library, www.nutrition.gov

I heard that the Food Guide Pyramid has been replaced. Is that true?

Yes. The MyPyramid food guidance system replaced the original Food Guide Pyramid. MyPyramid offers consumers a more personalized approach to healthy eating and physical activity.

What is a “healthy diet”?

A “healthy diet” is one that provides enough of each essential nutrient, contains a variety of foods from all of the basic food groups, provides adequate energy to maintain a healthy weight, and does not contain excess fat, sugar, salt or alcohol.

The consumer pamphlet, Finding Your Way to a Healthier You: Based on the Dietary Guidelines for Americans provides guidelines that help promote health, and reduce the risk of chronic disease such as diabetes, cancer, and osteoporosis. Additional information on the Dietary Guidelines is available on the DietaryGuidelines.gov Dietary Guidelines for Americans, 2010 webpage.

How can I find the newest Dietary Guidelines for Americans?

The 2010 Dietary Guidelines for Americans have been released. You can read the full document, Selected Messages for Consumers, the Executive Summary, and more.

For more questions and answers on the new Dietary Guidelines, click here.

I would like to get advice about my eating habits.

Registered Dietitians (RD) are the health professionals who are trained to provide counseling on nutrition and eating habits. An RD can provide personalized dietary advice taking into consideration your health status, lifestyle, and food likes and dislikes. The American Dietetic Association has a Find a Nutrition Professional service that allows you to locate an RD in your geographical area. Be advised that this list may not include all RDs in your area.

How many servings do I need each day?

The number of servings you need each day from each food group depends on your calorie needs. To learn more, please visit MyPyramid to determine your calorie needs and servings.

What are RDAs and DRIs?

From 1941 to 1989, the Institute of Medicine’s Food and Nutrition Board (FNB) released the Recommended Dietary Allowances or RDAs. The RDAs are a single set of nutrient specific values. During deliberations in the mid- 1990’s the FNB decided to replace this single set of values with multiple sets of values, including: Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels, (UL) for designated age groups, physiologic states, and by sex. These values are collectively referred to as the Dietary Reference Intakes, or DRIs. To view the DRI tables please click the appropriate link below:

• • Elements (minerals – iron, calcium, zinc, iodine)
  • Vitamins
  • Macronutrients (protein, carbohydrates, fat, cholesterol, and energy)
  • Electrolytes and Water (includes minerals – sodium, potassium)

Visit the Food and Nutrition Information Center to see the full reports here.

How much of a nutrient is too much?

The Food and Nutrition Board defines the Tolerable Upper Intake Level (UL) as the highest level of a nutrient that is likely to pose no health risk to 98% of the population. This level is different for each nutrient. To view the UL for Vitamins and Minerals (referred to as Elements or Electrolytes), please visit the tables from the Food and Nutrition Board (FNB).

• • Vitamins
  • Elements (minerals – iron, calcium, zinc, iodine)
  • Electrolytes (minerals – sodium, potassium, chloride)

I’ve heard that people should cut back on how much trans fat they eat but I’m confused about what trans fats are and what foods have them.

Check out the following:

Trans Fat Now Listed With Saturated Fat and Cholesterol on the Nutrition Facts Label . Also available in Spanish.

I know there are different types of fiber in foods and that they have different effects on the body. Can you tell me about them? How much fiber should I eat?

Yes, the fiber in foods is generally broken down into 2 broad types – soluble (also called “viscous”) and insoluble. Both types have important health effects. The recommended intake for total fiber for adults up to 50 years of age is set at 25 grams per day for women and 38 grams for men. For those over 50, the recommended intake is 21 grams for women and 30 grams for men.

To learn more about the types of fiber, their functions in the body, and food sources, check out these resources:

* Bulking up Fiber’s Healthful Reputation

* Dietary Fiber from MedlinePlus

* Dietary Fiber Content of Selected Foods (PDF|127 KB)

How is food digested?

Digestion begins in the mouth, when we chew and swallow, and is completed in the small intestine. Digestion involves the mixing of food, its movement through the digestive tract, and the breakdown of food into smaller molecules. The digestive process varies for different kinds of food. Your Digestive System and How It Works explains how food is digested and why digestion is important. This resource is also available in Spanish.

How do I know if nutrition information I find on the internet is reliable?

The National Library of Medicine’s MedlinePlus Guide to Healthy Web Surfing offers suggestions for evaluating the quality of health information on Web sites.

The National Library of Medicine’s MedlinePlus Evaluating Internet Health Information Tutorial is a 16 minute presentation that also teaches you how to evaluate health information found on the Web.

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