Ch 3. Planning Nutritious Diets
to establish an RDA for a nutrient, nutrition scientists first determine its EAR. Then scientists add a "margin of safety" amount to the EAR that allows for individual variations in nutrient needs and helps maintain tissue store.
For example, the adult EAR for vitamin C is 60 mg for women who are not pregnant or breastfeeding and 75 mg for men.3 However, the adult RDA for vitamin C is 15 mg higher than the EAR: 75 mg for women who are not pregnant or breastfeeding and 90 mg for men. Thus, the margin of safety for vitamin C is 15 mg.
Native American Diet
In general, the traditional Native American diet was low in sodium and fat and high in fiber. During the last half of the twentieth century, many Native Americans abandoned their traditional diets and adopted the typical Western diet
"organic"
May use USDA organic seal Contains at least 95% certifed organic ingredients Remaining 5% of ingredients are on USDA's list of allowed ingredients Must identify organic ingredients
"100% organic"
May use USDA organic seal 100% certified organic ingredients Must identify organic ingredients
The DVs are often based on the highest ___ or __ for a particular nutrient, but in some instances, they are based on recommendations of public health experts.
RDA or AI
A healthy eating pattern limits:
Saturated fats and trans fats, added sugars, and sodium
ADMR for carbohydrates
The AMDR for carbohydrates, for example, is 45 to 65% of total energy intake. If a person's total energy intake is 2300 kcal/day, then his or her recommended carbohydrate intake is 1035 to 1495 kcal/day. To obtain the range of energy from carbohydrate, multiply total kcal/day (in this case, 2300 kcal) by 0.45 (45%) and then multiply Page 642300 kcal by 0.65 (65%
The exchange system
a diet-planning tool that organizes foods with respect to their nutrient content and calories. Foods on any single exchange list can be used interchangeably.
Dietary Guidelines for Americans (Dietary Guidelines),
a set of general nutrition-related lifestyle recommendations that are intended for healthy people over 2 years of age. Published by the U.S. Department of Health and Human Services (USDHHS) and the USDA.
physiological marker
a substance in the body that reflects proper functioning and can be measured; indicates whether the level of a nutrient in the body is adequate
Organic farming and the production of organic foods do not rely on the use of
antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation.
empty calories
calories that come from foods that offer few, if any, nutrients
Dietary analysis software and websites
can be quick and easy tools for determining nutrient and energy contents of a specific food.
An Estimated Average Requirement (EAR) is the
daily amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group.
Dietary Reference Intakes (DRIs)
encompass a variety of daily energy and nutrient intake standards that nutrition experts in the United States use as references when making dietary recommendations. DRIs are intended to help people reduce their risk of nutrient deficiencies and excesses, prevent disease, and achieve optimal health.
Religious dietary restrictions
According to Jewish dietary laws, for example, meat and poultry products must be kept separate from milk products. Milk products are not used to prepare foods that contain meat or poultry, nor are they served with them.
2015-2020 Dietary Guidelines for Americans: Overarching Guidelines
Follow a healthy eating pattern across the lifespan. Focus on variety, nutrient density, and amount of food. Limit calories from added sugars and saturated fats and reduce sodium intake. Shift to healthier food and beverage choices. Support healthy eating patterns for all.
"Made with organic ______ "
May not use organic seal Contains 70 to 95% certified organic ingredients Must identify organic ingredients
genetic factors can play a larger role than
lifestyle factors
Recommended Dietary Allowances (RDAs)
standards for recommending daily intakes of several nutrients.
MyPlate focuses on five different food groups:
fruits, vegetables, protein foods, grains, and dairy. Myplate promotes food variety, nutritional adequacy, and moderation.
Food and Nutrition Board
group of nutrition scientists who develop DRIs
The same type of plant food may vary in nutrient content depending on
hereditary factors, age, growing conditions, and production methods.
Increased sodium intake is associated with increased risk of
hypertension and cardiovascular disease
The Asian Diet Pyramid
illustrates the traditional Asian dietary pattern, which generally provides inadequate amounts of calcium from milk and milk products. However, using calcium-rich or calcium-fortified foods can add the mineral to diets.
Acceptable Macronutrient Distribution Ranges (AMDRs)
indicate ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of diet-related chronic diseases.
The FDA only allows claims on food labels that:
indicate the product has health benefits when it is consumed with other foods that make up a daily diet; are complete, easy to understand, honest, and not misleading; refer to a product that has 10% or more of the DVs for vitamins A and C, calcium, iron, fiber, or protein, before being fortified with nutrients. A food manufacturer, for example, wants to fortify its candy bar with vitamin C to boost the candy's vitamin C content from 2%DV to 30%DV. The FDA would not allow the manufacturer to place a health claim about the candy's vitamin C content on the label because the original candy had less than 10%DV for the vitamin; are for a product intended for people who are 2 years of age or older; use may or might to describe the relationship between the product and disease. For example, "Diets containing foods that are good sources of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke" is an allowable claim. However, the claim "Reduces the risk of stroke" would not be permitted on a label; do not quantify any degree of risk reduction. For example, a claim that states, "Reduces risk of cancer by 41%" would not be allowed because it specifies the degree of risk reduction; and indicate that many factors influence disease.
Fortification
is the addition of any nutrient to food to boost its nutrient content, such as adding calcium to orange juice, vitamins A and D to milk, and numerous vitamins and minerals to ready-to-eat breakfast cereals
nutrients of public health concern
potassium, fiber, calcium, vitamin D
Many serious chronic diseases require special diets to
prevent or delay complication
The Dietary Guidelines are designed to
promote good health and reduce the risk of major nutrition-related chronic health conditions, such as obesity and cardiovascular disease. These guidelines are updated every 5 years.
enrichment is a process that
replaces some of the nutrients that were lost during processing.
Daily Value (DV)
set of nutrient intake standards developed for labeling purposes.
. Such eating patterns
should be flexible so food choices can be varied and individualized to meet a person's preferences, medical needs, and economic situation
Requirement
smallest amount of a nutrient that maintains a defined level of nutritional health. (this varies)
Structure/function statements cannot claim
that a nutrient, food, or dietary supplement can be used to prevent or treat a serious health condition
Estimated Energy Requirement (EER)
the average dietary energy intake that is predicted to maintain energy balance in a healthy adult
Adequate Intake (AI)
the dietary recommendations for nutrients that scientists do not have enough info to set RDAs.
Major storage sits for fat soluble nutrients include:
the liver, body fat, and bones.
A structure/function claim describes
the role a nutrient or dietary supplement plays in maintaining a structure, such as bone, or promoting a normal function, such as digestion.
Tollerable Upper Intake Level (UL)
the standard representing the highest average amount of a nutrient that is unlikely to be harmful when consumed daily.
Consume less than ___ of daily calories from saturated fats.
10%
Consume less than ____ of daily calories from added sugars.
10%
ADMR for protein
10-35%
ADMR for fat
20-35%
The adult DV for a nutrient is based on a standard diet that supplies
2000 kcal/day.
Consume less than _______ of sodium per day
2300 mg
To reduce the risk of birth defects, women who are capable of becoming pregnant should obtain
400 mcg of folic acid each day
ADMR for carbohydrates
45-65%
Daily Value (DV) rule of thumb
A food that supplies 5%DV or less of a nutrient is a low source of the nutrient; a food that provides 20%DV or more is a high source of the nutrient
MyPlate
A food-group plan that provides practical advice to ensure a balanced intake of the essential nutrients.
A Healthy Eating Pattern Includes:
A variety of vegetables; Fruits, especially whole fruits; Grains, especially whole grains; Fat-free or low-fat dairy products; A variety of protein foods; and Oils.
The DRI standards include
An Estimated Average Requirement (EAR) is the daily amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group.the Estimated Average Requirement (EAR), which includes Estimated Energy Requirement (EER); Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL).
