Nutrition
20-35
percent range of fat macronutrient for adults
10-35
percent range of protein macronutrient for adults
AI and RDAs
2 things that can be used as a goal for individual intake
RDA; AI; UL; EER; AMDR
5 values under DRIs that vary by age and gender
starch, sugar, fiber
Categories of carbohydrates
Estimated Average Requirement (EAR)
Estimated amount of a nutrient per day at which the needs of 50% of the population will be met; statistical mean requirement; average over time
nutritionism
Term coined by Michael Pollan, that refers to many people's tendency to focus on nutrients instead of foods.
AI
The issuance of an ___ is an indication that more research is needed to determine, with some degree of confidence, the mean and distribution of requirements for a specific nutrient
MyPlate
USDA's interactive internet dietary and menu planning guide
whole and refined
What are the 2 groups of grains?
grains vegetables fruits dairy protein
What are the 5 food groups according to the USDAs MyPlate?
energy balance
___ in an individual depends on his or her dietary intake and energy expenditure, and if not done properly can result in weight loss or weight gain, usually of body fat
energy
___ is required to sustain the body's various functions, including respiration, circulation, physical work, and maintenance of core body temp
nutrient
a source of nourishment, especially an ingredient in food
The Nutrition Labeling and Education Act of 1990
permits the use of label claims that characterize the level of a nutrient in a food if they have been authorized by FDA and are made in accordance with FDAs authorizing regulations
food
any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc.
Food Allergen Labeling and Consumer Protection Act of 2004
applies to the labeling of foods regulated by FDA which includes all foods except poultry, most meats, certain egg products, and most alcoholic beverages which are regulated by other Federal agencies
protein, iron, zinc
beans and peas are similar to meat in that they provide ___,___, and ___.
fiber, folate, potassium
beans and peas are similar to vegetables in that they are high in ___, ___, and ___.
legumes
beans and peas are the mature form of ____.
amino acids
building blocks of proteins
reduced, lower, and higher
comparison words that can only be used to compare to the original product
nutrient content claims
describe the level of a nutrient in the product using terms such as free, high, and low, or they compare the level of a nutrient in a food to that of another food using terms such as more, reduced, and lite
carbs, proteins, fats
energy yielding nutrients
Food and Drug Administration (FDA)
establishes the labeling requirements for foods under the Federal Food, Drug, and Cosmetic Act and its amendments
conventional foods
generally, raw produce (fruits and vegetables) and fish are considered ____ and labeling for them is voluntary
lean
go ___ with protein!
they are set at 2 standard deviations higher than the mean
how are RDAs set?
physical characteristics
how much and how often one eats should depend on their ___.
avoid, recognize, and manage
important measures to prevent serious health consequences in terms of food allergies
sugar
in reality, when fat is lowered, ___ is often increased
Dietary Reference Intakes (DRIs)
issued by the food and nutrition board of Institute of Medicine, National Academy of Sciences; general term for a set of reference values used to plan and assess nutrient intakes of healthy people
macro
large amounts
low, high, light, and no
non-comparison words that don't make you compare to the original product but are only talking about one nutrient
vitamins, minerals, water
non-energy yielding nutrients
in order of predominance; greatest; smaller
on a product label, the ingredients are listed in ______, with the ingredients used in the ___ amount first, followed by those in ___ amounts.
45-65
percent range of carbohydrate macronutrient for adults
Food Allergen Labeling and Consumer Protection Act of 2004
requires the declaration of eight key allergens on FDA regulated product labels
Daily Reference Values (DRVs)
set of numerical quantities developed by the FDA for the dietary intake of energy-containing macronutrients, including carbohydrates, cholesterol, fat, fibre, saturated fatty acids, potassium, protein, and sodium.
Adequate Intake (AI)
set when you don't have insufficient evidence to get an RDA; gives less certainty; taking what you have and working with it; set at a level assumed to ensure nutritional adequacy
micro
small, minute
authorized health claims
supported by extensive scientific evidence and experts in the scientific community; must be significant scientific agreement (SSA) among qualified experts; provides high level of confidence
qualified health claim
supported by some scientific evidence, but does not meet the SSA standard; must be accompanied by a disclaimer or other qualifying language to accurately communicate the level of scientific evidence supporting the claim
nutrition
the act or process of nourishing or being nourished; specifically: the sum of the processes by which an animal or plant takes in and utilizes food substances
Recommended Dietary Allowance (RDA)
the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all (98%) healthy people; a goal for dietary intake by individuals
Estimated Energy Requirement (EER)
the average dietary energy intake that is predicted to maintain energy balance in a healthy adult
-milk -eggs -fish -crustacean shellfish -tree nuts -peanuts -wheat -soybeans
the eight most common allergenic foods or "major food allergens"
oxydation
the energy in food is released in the body by ___, yielding the chemical energy (ATP) needed for body functions
color
the label must list the names of any FDA-certified ___ additives
Tolerable Upper Intake Level (UL)
the maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects
-in parentheses following the name of the ingredient -immediately after or next to the list of ingredients in a "contains" statement
the name of the food source of a major food allergen must appear in one of what 2 ways?
nutrition
the process by which organisms take in and utilize food materials
Acceptable Macronutrient Distribution Range (AMDR)
the range of energy intakes that should come from each macronutrient to provide a balanced diet; the ranges of macronutrient intake that are associated with reduced risk of chronic disease, while providing recommended intakes of other nutrients
nutrition
the science or study of, or a course of study in nutrition, especially in humans
nourish
to sustain with food or nutriment; supply with what is necessary for life, health, and growth.
- quantity or portion size of a food group - the frequency of consumption
two parts of an eating pattern?
food
we don't eat nutrients, we eat ___.
-dark green -starchy -red and orange -beans and peas -"other"
what are the 5 subgroups of vegetables?
carbs, proteins, fats or lipids, vitamins, minerals, and water
what are the 6 classes of nutrients?
food made from milk that retains its calcium and also calcium fortified soymilk
what foods are included in the dairy group?
carbs, proteins, fats, and water
what foods do we measure in macros?
vitamins and minerals
what foods do we measure in micros?
person with a deficiency
what is an exception to UL?
lack fiber
what is the downside of fruit juices?
when working with food to increase/decrease certain nutrients, you will by default increase/decrease other nutrients
what is the take away from the term nutrient multicollinerarity from DASH Diet studies?
mercury; omega-3
when choosing seafood as a source of protein, go low in ___ and high in ___.
fortify or enrich
with refined grains, most of the tie, the US will ___ or ___ them to add things like vitamins and minerals back, but fiber gets left out