Nutrition Chapter 3

other foods

oils and empty calories oils are good sources of fat soluble vitamins empty calorie foods contain added sugar, alcohol, or solid fat

individuals 50 and older

consumer foods with vitamin B 12 or take a supplement

made with organic ingredients

contains 70 to 95% organic ingredients

organic

contains at least 95% organic ingredients

restaurants and vending machines

food establishments with 20 or more locations must list calorie info and if there are 20 or more food vending machines must disclose calorie contents of certain items

Four components of the dietary guidelines

balance calories to manage weight foods and food components to reduce food and nutrients to increase building healthy eating patterns

solid fats

beef fat, butter fat, stick margarine, shortening. These are all unhealthy fats

Acceptable macronutrient ranges

carbs- 45%-65% or 900-1300 cals protein- 10%-35% or 200-700 cals fat- 20%-35% or 400 to 700 cals

exchange system

categorizes foods into 3 food groups: carbs meat and meat substitutes fats provides exchange lists of specific types of foods because specified amounts of food listed have similar macronutrient and energy contents

asian influence

china, japan, vietnam, thailand, korea veggies, rice, noodles, some meat, fish, or shellfish

pregnant women

choose foods that contain iron consume 400 mcg of folic acid a day if breastfeeding- consume 8 to 12 oz of seafood per week, limit white tuna to 6 oz per week. No tilefish, shark, swordfish, or king mackerel

dietary guidelines

a set of general nutrition related lifestyles recommendations designed to promote adequate nutritional status and good health and to reduce chronic health conditions. main ideas are to maintain calorie balance and focus on consuming nutrient dense items

daily values

a set of nutrient intake standards developed for labeling purposes, based on a 2000cal a day diet

empty calories

empty calories include energy from alcoholic beverages and foods that contain high amounts of added sugars and or solid fats cakes, cookies, donuts, sugar sweetened drinks, cheese, pizza, ice cream

vegetables

fresh, cooked, canned, frozen, dried/dehydrated and 100% vegetable juice some guides include dried beans and peas good sources of micronutrients, fiber, and phytochemicals

fruits

fresh, dried, frozen, sauced, and canned fruit or 100% juice. good sources of phytochemicals, potassium, and vitamin C whole or cut up fruits have more fiber than juices

other food guides

latin american diet pyramid, mediterranean diet pyramid, asian diet pyramid, eating well with canadas food guide

balancing calories to maintain weight

prevent and reduce obesity through improved eating and physical activity behaviors control total calorie intake increase physical activity and reduce sedentary behaviors maintain appropriate calorie balance during each life stage

What affects a persons nutrient requirement?

age, gender, health status, physical activity level, medication or drugs

applying dietary guidelines to usual food choices

all about looking for better options instead of white bread and rolls, choose whole wheat instead of soft drinks, have water

grains

products made from wheat, rice, and oats carbohydrates and protein enriched grains have iron and certain B vitamins added whole grains provide more fiber and micronutrients than refined grains

Dietary reference intakes

DRIs. These encompass a variety of daily energy and nutrient intake standards that nutrition experts in the US use when making dietary recommendations

light foods

at least 1/3 fewer calories 1/2 the fat of the reference food

dietary analysis software

quick and easy tools to determine nutrient and energy contents of commonly eaten foods

foods and food components to reduce

reduce daily sodium intake to less than 2300 mg for a healthy population and 1500 mg for at risk groups consume less than 10% of calories from saturated fats consume less than 300 mg/day of cholesterol keep trans fat intake as low as possible reduce intake of foods that contain refined grains, solid fats, added sugars, and sodium consume alcohol in moderation

How are RDAs established?

scientists add a margin of safety amount to the EAR that allows for individual variation in nutrient needs, making the nutrients RDA high enough to meet or exceed the needs of 98% of healthy people

building healthy eating patterns

select an eating pattern that meets nutrient needs over time at an appropriate calorie level account for all foods and beverages consumed follow food safety recommendations when preparing and eating foods

african influences

sweet potatoes, okra, peanuts, fried chicken, smoked pork

Recommended Dietary allowance

RDA- the standards for recommended daily intakes of several nutrients that meet the nutrient needs of nearly all healthy people

Adequate intake

AI- dietary recommendations that assume a populations average daily nutrient intakes are adequate because no deficiency diseases are present high intakes lead to high risks of toxicity, low intakes lead to risk of deficiency

Estimated Average Requirement

EAR- the daily amount of a nutrient that meets the needs of 50% of healthy people who are in a particular life stage or sex group

Estimated Energy Requirement

EER- the average daily energy intake that meets needs of a healthy person who is maintaining his or her weight

nutrient requirement

The smallest amount of a nutrient that maintains a defined level of nutritional health

north western european influence

UK, Scandinavia, Germany large portions of beef or pork with potatoes

Tolerable upper intake level

UL- standard representing the highest average amount of a nutrient that in unlikely to be harmful when consumed daily

do american follow recommendations

generally, no. not enough fruits, veggies, whole grains, of low fat milks. Too much added sugar, solid fat, and sodium

five major food groups

grains dairy fruits vegetables protein rich foods

health and nutrition related claims

health claim should indicate that the product has health benefits when part of a healthy diet be complete and easy to understand be a product intended for people over the age of 2 indicate that many factors influence disease manufacturers cannot claim something prevents or treats a serious health condition, but can make small claims like "calcium builds bones"

myplate

includes a variety of food, nutrition, and physical activity resources based on the recommendations of the dietary guidelines focuses on five food groups: fruits, veggies, protein foods, grains, and dairy no fats and oils group

foods and nutrients to increase

increase intake of fruits and vegetables eat a variety of vegetables, darks greens, reds, and orange veggies. Also beans and peas. consume at least half of all grains as whole grains and not refined grains increase intake of fat free or low fat milk and milk products choose a variety of protein dense foods like seafood, lean meat, poultry, eggs, beans, and peas, soy products, nuts and seeds increase the amount and variety of seafood in place of some meat and poultry choose proteins with less solid fats use oils to replace solid fats choose foods with more potassium, fiber, calcium, and vitamin D.

dairy

milk and products made from milk that retain calcium after processing good source of calcium, protein, phosphorus and riboflavin cream cheese, cream, and butter are not included because they contain little to no calcium and are high in fat

100% organic

must be 100% organic ingredients, including processing aids

supplement labels

must show ingredients, serving size, amounts per serving, suggested use, manufacturers name and address, %DV

limits for empty calories

myplate allows for some empty calories. In the 2000cal models, there is room for 260 empty calories to use on solid fats, sugars, creams

natural foods

no food coloring, no synthetic flavors, no unnatural substances

what does the nutrition panel not need

not required on fresh fruits and veggies, fish and shellfish, meats and poultry

the melting pot

nutrition matters, various ethnic and religious groups influence americas dietary patterns

italian or mediterranean

pasta and other grains, olive oil, fish, and nuts

protein rich foods

beef, pork, lamb, fish, shellfish, liver, and poultry beans, eggs, nuts, and seeds are included because these are protein rich foods that can be substituted for meats good sources of iron, zinc, and B vitamins

Food guides

have been issues by the USDA for over 100 yrs 1943- first food guide based on RDAs 1950s- basic four food groups 1992- food guide pyramid 2005- mypyramid 2011- myplate

organic foods

produced without the use of antibiotics, hormones, synthetic fertilizers, pesticides, genetic improvements, or spoilage killing radiation technically its substances containing carbon bound to hydrogen

nutrition facts panel requirements

provides information about energy and nutrient contents of packaged foods indicates amount of a serving size and number of servings in a package required to have total fat, saturated fat, trans fat, cholesterol, sodium, carbs, fiber, sugars, protein, vitamin A and C, calcium and iron

hispanic influence

spanish or mexican corn, beans, chili pepper, avocado, papaya, pineapple

nutrient standards

these are used to plan nutritious diets for groups of people, evaluate nutritional adequacy of a populations diet, develop certain food products, provide standards for daily value labels

native american influences

wild game and crops, corn, tomatoes, squash