The 5/20 Rule is a model used to determine whether a particular food is an excellent source of nutrients or not. If the food has 5% or less of the daily value of a nutrient, then it is not considered to be a good source of that nutrient. If the food has 20% or more of the daily value of a nutrient, it is considered good nutrient (Bell, Pakkala & Finglas, 2012). For example, if the meat in my pantry has 5% or less of protein nutrients then it’s not a good protein nutrients source. However, if the meat has 20% or more, then it’s a good protein source.
Diet malnutrition increases the risk of nutrition-related chronic diseases especially hypertension and diabetes (Boeing at.el, 2012). However, the 5/20 rule can help prevent malnutrition by helping in food intake decisions taking into account that 5% or less of nutrients is low and 20% or more is high. Both hypertension and diabetes are intensified by obesity. Therefore, using the 5/20 rule and restricting the saturated fat to less than5% of Daily Value (DV) for each food nutrients, one can significantly reduce the risks for hypertension. However, by not adhering to the 5/20 rule and consuming food diets such as red meats which are high in saturated fat and not taking fruits, vegetables, and a diet rich in fiber may increase the risk for diabetes (Nestle, 2013).
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Therefore, based on the three food items i.e. meat, rice, and vegetables in my pantry, the following food label chart can be developed:
|
White Meat |
Vegetables |
Loaf of white bread |
|
|
Total calories per serving |
150 |
200 |
66 |
|
Percentage of calories from fat |
9% |
28% |
1% |
|
Total amount of carbohydrates (in grams) |
0 g |
30 g |
45.5 g |
|
Total amount of protein (in grams) |
24 g |
5 g |
7.7 g |
|
Total amount of fiber (in grams) |
0 g |
3 g |
2.8 g |
Based on the above food label, to avoid risk of chronic diseases then I would ensure that the number of carbohydrates and fiber nutrients are increased while at the same time reducing the percentage of calories from fat which may cause a risk of hypertension.
References
Bell, S., Pakkala, H., & Finglas, P. M. (2012). Towards a European food composition data interchange platform. International Journal for Vitamin and Nutrition Research , 82 (3), 209.
Boeing, H., Bechthold, A., Bub, A., Ellinger, S., Haller, D., Kroke, A., ... & Stehle, P. (2012). Critical review: vegetables and fruit in the prevention of chronic diseases. European journal of nutrition , 51 (6), 637-663.
Nestle, M. (2013). Food politics: How the food industry influences nutrition and health (Vol. 3). Univ of California Press.
