Assignment #6: Dietary Reference Intakes

Compare the Estimated Average Requirements (EAR), Recommended Daily Allowances (RDA), Adequate Intake (AI), and Tolerable Upper Intake Levels (UL).  Be sure you know the difference!

Note, who determines the EAR?  How do they make those determinations?

We are all different and have unique needs, even in our diets.  Disease and metabolic states vary between individuals, and many other factors contribute to each person’s actual nutritional needs.  Having complete blood work—including vitamins and minerals—can be very helpful if you are serious.

Last fall, I found out I was severely deficient in Vitamin D.  This is likely because I have celiac.  When I add in that it was winter when I was tested (less sunlight to complete the process to make Vitamin D—more on that later) and the fact that I mostly eat like a 9 year old with a car and cash—the end result is a huge decrease in both my intake, absorption, and conversion of nutrients needed to provide my body with sufficient Vitamin D.  The first attempt to fix the deficiency was 2000 IU of Vitamin D₃ daily.  That is TONS.  Initially, we weren’t sure if this amount would overcome the absorption issue and resolve the deficiency.  Some time as passed, and the results were positive.  I now take 1000 IU and we will retest in a few months. 

More recently, and 100% because more information about celiac and the effects of the required diet change is now known, my doctor decided to screen me for some of the B vitamins.  I’m severely folate deficient.  Folate is the same as folic acid, which is also known as Vitamin B9.  Thus, I’m following the same plan—supplement because I NEED it, see what blood tests reveal in a few months, and adjust from there.  Trust me, for either Vitamin D or folate, having these deficiencies wasn’t very fun—you don’t feel very good at all.  So, finding a solution to these problems has been a very, very good thing. 

Regardless of our differences, we are very similar, even when we compare those of vastly different ethnic backgrounds.  What does this mean?  For all practical purposes, it means that a Hershey bar is a Hershey bar is a Hershey bar.  I absolutely HATE to hear people say that someone “has a fast metabolism.”  That statement means nothing.  We may have increased or decreased metabolic rates, but, for the vast majority of people, the differences are not that great.  When I’ve had the chance to sit down with a ‘slow metabolism’ person and analyze their current intakes, they are shocked to know what they are really consuming.  [note, friend that adds 6 of those little coffee creamers to a tiny cup of coffee…] Metabolic rates aren’t the issue, but calories in versus calories out IS. 

So, in most cases we utilize nutrients in a similar manner. 

THERE ARE DIFFERENCES THAT MATTER!  Life stages—are we growing?  Adult?  Older?  Gender—males and females differ.  Men carry more bone density, muscle mass, red blood cells, etc—so their calorie and nutrient requirements are greater as compared to females.  Metabolic considerations—a simple example that is easy to remember is an adult female that’s not pregnant, versus pregnant, versus lactating.  For these examples, there are important differences that change the requirements for nutrients we need.

In cattle nutrition, we discuss terms like total digestible nutrients (TDN), digestible energy (DE), metabolizable energy (ME), net energy of lactation (NEL), net energy of maintenance (NEM) or net energy of gain (NEG).  Note that the NEM is “energy it takes a cow to maintain being a cow,” whereas NEG is what is needed for that cow to grow, and NEL is what it takes for that cow to lactate.  It takes LOTS more energy to produce the milk we consume!  See, the metabolic state of the animal matters.  Humans are no different. 

Now, for the RDA, which is set above the EAR. You should review the text for why this is the case.  Note, what would happen if we used EAR values and not the RDA? 

Similarly, who would be at risk for exceeding the UL?  [Hint, what would happen if YOU took the amount of Vitamin D or folate I am currently taking?]

And…likely our least favorite…is the EER, or Estimated Energy Requirement.  Basically it is the energy we need to maintain a healthy weight while maintaining a healthy level of physical activity. 

And, values that will shock several of you, the AMDR, or Acceptable Macronutrient Distribution Ranges: 

45-65% of your kcal should be from carbohydrates

20-35% kcal from fats

10-35% kcal from protein

Are you surprised that the protein is so low? 

Based on what you’ve learned so far, answer the following in a private email:

REAL scenario:  A friend who was having a difficult time losing weight said, “I am not cheating and eating fruits, or bread, and my carbs are really low.  I eat eggs for breakfast, tuna for lunch. I’m eating the recommended 6 chicken breasts every day too.  There must be something wrong with me!  I have a slow metabolism and can’t lose weight.  I am actually gaining, and I haven’t cheated at all. 

Due via email 1/13/18 by 9 AM