Ch. 2 Reading Notes (Nutrition)

A healthy eating plan includes:

-- A variety of vegetables from all subgroups: dark green, red and orange, legumes (beans and peas), starchy, and other -- Fruits, especially whole fruits -- Grains, at least half of which are whole grains -- Fat-free or low-fat dairy (if tolerated), including milk, yogurt, cheese, and/or fortified soy beverages -- A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products -- Oils

the types of health and structure/function claims

-- Authorized health claims and health claims based on authoritative statements are the strongest, as they are based on years of accumulated research or an authoritative statement. -- Qualified health claims are less convincing. They are made on potentially healthful foods or dietary ingredients, but, because the evidence is still emerging, the claim has to be "qualified" as such. -- Structure/function claims are the weakest claims, as they are just statements or facts about the role the nutrient or dietary ingredient plays in your body. They can't claim that the food or dietary ingredient lowers your risk of developing a chronic disease such as heart disease or cancer. As you read the claims on the labels, you will quickly see that those with less established scientific evidence behind them have the weakest wording.

The new Nutrition Facts panel provides a nutritional snapshot of the food inside a package. The panel must list the following per serving of the food:

-- Calories -- Total fat, saturated fat, and trans fat -- Cholesterol -- Sodium -- Total carbohydrate, dietary fiber, sugars, and added sugars -- Protein -- Vitamin D, calcium, iron, and potassium.

what are the Acceptable Macronutrient Distribution Ranges (AMDR)

-- Carbohydrates should comprise 45 to 65 percent of your daily calories. -- Fat should comprise 20 to 35 percent of your daily calories. -- Proteins should comprise 10 to 35 percent of your daily calories.

specific recommendations for a healthy eating plan

-- Consume less than 10 percent of calories daily from saturated fats. -- Consume less than 10 percent of calories daily from added sugars. -- Consume less than 2,300 mg of sodium daily. -- If alcohol is consumed, recommended amounts are up to one drink per day for women and up to two drinks per day for men. (Note that there are many circumstances in which individuals should not consume any alcohol, such as during pregnancy, with certain medical conditions, or when taking certain medications.)

what is a food label

-- First and foremost, they tell you what's inside the package. -- Second, they contain a Nutrition Facts panel, which identifies the calories and nutrients in a serving of the food. -- Third, they list Daily Values (DVs), which help you determine how those calories and nutrients will fit into your overall diet.

energy density of deep-friend chips

A serving of deep-fried chips weighs much less than a plain baked potato, but is considerably higher in solid fats and calories. Therefore, the chip contains more calories per gram. A big, leafy green salad, on the other hand, is large in volume but low in energy density, due to its high water content.

functional foods

All foods that boast a health claim and/or a structure/function claim foods that have a positive effect on health beyond providing basic nutrients

cons of the american diet

Americans typically eat too much fat, including saturated fat, trans fat, and cholesterol, and too much sodium. In contrast, they tend to fall short in dietary fiber, vitamin D calcium, iron, and potassium.

example of a health claim

"The soluble fiber in this cereal, as part of a heart healthy diet, can help you lower your cholesterol. because it links this cereal with better heart health

eating pattern

"the combination of food and beverages that constitute an individual's complete dietary intake over time.

the three types of health claims

(1) authorized health claims, (2) health claims based on authoritative statements, (3) qualified health claims

Let's say that you are a moderately active female who needs 2,000 calories daily. To healthfully meet this level, you should consume each day:

-- 6 servings from the grains group 2 ½ cups of dark green, orange, starchy, and other vegetables, and some legumes --2 cups of fruits --3 cups of fat-free or low-fat milk and yogurt --5 ½ ounces of lean meat, poultry, and fish or the equivalent in meat alternatives such as beans --You should also add 6 teaspoons (2 tablespoons) of vegetable oils to your diet over the course of the day.

why was the Tolerable Upper Intake Level (UL) developed

Because consuming too much of some nutrients can be harmful,

examples of immoderate diets

Both crash diets and overconsumption are immoderate.

baked potato/potato chips nutrient density comparison

Both have about the same number of calories, but the baked potato provides much more folate, potassium, and vitamin C, and is therefore much more nutrient dense, than the deep-fried chips

when must a manufacturer must notify the FDA no later than 30 days after the product has been on the market

If a dietary supplement such as a multivitamin is to contain a structure/function claim

what kinds of foods are considered energy dense.

Most higher-fat foods and sweets and treats, such as fried foods and candy

A healthy eating plan limits:

Saturated fats and trans fats, added sugars, sodium, and alcohol.

what causes undernutrition

a diet that lacks variety and is unblanaced

broccoli

a functional and super food. it is rich in beta-carotene, which, in addition to being a key source of vitamin A, helps protect your cells from damaging substances that can increase your risk of some chronic diseases, such as heart disease

the FDA defines a serving size as:

a standard amount of food that is customarily consumed

undernutrition

a state in which you are not meeting your nutrient needs. a state of inadequate nutrition whereby a person's nutrient and / or calorie needs arent met through the diet

what do moderate diets provide

adequate amounts of nutrients and energy

what happens when the RDA can't be developed

an Adequate Intake (AI) is determined instead

Also available at ChooseMyPlate.gov

an interactive food guidance system that is based on the USDA Food Patterns, which will provide you with a personalized food plan based on the latest nutrition and health recommendations.

zoo =

animal

the Mediterranean-style eating pattern

another food guidance system that emphasizes a plant-based diet rich in vegetables and fruits, nuts, olive oil, grains, and smaller amounts of meats and dairy. A Mediterranean-style eating pattern (discussed in Chapter 5) has been associated with a lower risk of heart disease.

what is orange juice rich in

antioxidants

oats

are also a functional food and are sometimes also referred to as a superfood, because they contain the soluble fiber beta-glucan, which has been shown to lower blood cholesterol levels. This can play a positive role in lowering the risk for heart disease

the Daily Values (DVs)

are listed on the Nutrition Facts panel are general reference levels for the nutrients listed on the food label. established refrence level of nutrients, based on a 2000 calorie diet, that are used on food labels

Solid fats

are solid at room temperature and contain a high percentage of heart-unhealthy saturated and/or trans fatty acids. Solid fats include butter, beef fat, chicken fat, pork fat (lard), stick margarine, and shortening

when can A food product can make a nutrient content claim

as long as it meets the strict criteria designated by the FDA

the DASH (Dietary Approaches to Stop Hypertension) diet

based on an eating style that has been shown to significantly lower a person's blood pressure.

what do Nutrient-dense foods contain

essential macronutrients, vitamins, minerals, and other naturally occurring substances (such as fiber) that our bodies need to maintain healthy function.

what kinds of food should you eat

foods that contain solid fats and added sugars in moderation, because they add calories that are less nutrient dense to your diet.

descriptive terms in a nutrient content claim

free (fat-free yogurt), high (high-fiber crackers), low (low saturated fat granola), reduced (reduced-sodium soup), and extra lean (extra lean ground beef)

how to ensure you consume a wide enough range of phytochemicals, fiber, and other benefits

have a more varied diet, which includes eating different things for each meal

Estimated Average Requirement (EAR),

he average amount of a nutrient that is known to meet the needs of 50 percent of the individuals of a similar group by age and sex. The EAR is a starting point to determine the amount of a nutrient an individual should consume daily for good health

what does a balanced diet include

healthy proportions of all nutrients.

dietary pattern

how an eating pattern may also be described. It refers to a person's customary way of eating or to a combination of foods and beverages that are recommended for consumption.

example of meal that will have added a fair number of calories from solid fats and added sugars.

if you pour whole milk (high in solid fats) over your sweetened cereal (added sugars) instead of using skim milk (fat free and low in solid fats) to drench your shredded wheat (no added sugars),

Sources of added sugars

include brown sugar, corn syrup, molasses, and table sugar

what should the foundation of your diet be

nutrient-dense foods with little solid fats and added sugars and a reduced amount of sodium.

what helps remind consumers exactly how many calories and nutrients they would consume should they eat the entire container or package of the food.

nutrition information is provided for both the entire container and for a serving size

Overnutrition

occurs when a diet provides too much of a nutrient such as iron, which can be toxic in high amounts, or too many calories, which can lead to obesity a state of excess nutrients and calories in the diet

where is All the information that you need to make a smart choice provided

on one area of the label, the Nutrition Facts panel

will you use the RDA or the AI or both

one or the other (not both)

why were the Dietary Guidelines for Americans were developed

out of concern over the incidence of overnutrition among Americans

foods exempt from carrying a nutrition facts panel on the label

plain coffee and tea; some spices, flavorings, and other foods that don't provide a significant amount of nutrients; bakery foods, and other ready-to-eat foods that are prepared and sold in retail establishments; and foods produced by small businesses (for example, companies that have total annual sales of less than $500,000).

phyto =

plant

what provides the majority of sodium in your diet

processed foods

Acceptable Macronutrient Distribution Ranges (AMDR)

ranges of intakes for the energy-containing nutrients, carbohydrates, proteins, and fats.

what does The MyPlate icon clearly show

recommended proportionality in the five food groups

energy density

refers to foods that are high in energy but low in weight or volume, such as that potato chip

Nutrient density

refers to the amount of nutrients a food contains in relationship to the number of calories it contains. More nutrient-dense foods provide more nutrients per calorie (and in each bite) than less nutrient-dense foods, and so are better choices for meeting your DRIs without exceeding your daily calorie needs.

the Dietary Goals for Americans

released in 1977 by the US government. designed to improve the nutritional quality of Americans' diets and to try to reduce the incidence of overnutrition and its associated health problems

www.ChooseMyPlate.gov and the tool MyPlate

released in 2011 by the USDA

MyPlate

serves as an icon to remind consumers to eat healthfully . a tool that depicts five food groups using the familiar mealtime visual of a place setting. is is part of a USDA web-based initiative to provide consumer information with a food guidance system to help you build a healthy diet based on the current dietary guidelines for americans

about The Dietary Guidelines for Americans

they reflect the most current nutrition and physical activity recommendations based on science for good health.5 They are designed to help individuals aged 2 and older improve the quality of their diet and lifestyle to lower their risk of chronic diseases and conditions, such as high blood pressure, high blood cholesterol levels, diabetes mellitus, heart disease, and certain cancers.

what are the AMDR and UL used for

to assess whether your diet is meeting your nutrient needs.

why were DRIs released

to prevent undernutrition,

true/false: A person who is overnourished can also be malnourished

true

true/false: An underlying premise of the guidelines is that nutritional needs should be met primarily from foods, without a heavy reliance on dietary supplements.

true

true/false: As with most dietary substances, obtaining these substances in the form of supplements, rather than food, can cause problems.

true

true/false: Customers will frequent a restaurant more often if they think they are getting a bargain for their buck.

true

true/false: Finally, functional beverages, such as herbal beverages or vitamin-enhanced water, can have more calories and added sugar than soft drinks.

true

true/false: Functional foods are being used by some health care professionals to thwart patients' chronic diseases, and in some situations, as an economical way to treat a disease.

true

true/false: Since 1990, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS) have been mandated by law to update the guidelines every five years.

true

true/false: Since the 1940s, the Food and Nutrition Board, part of the Institute of Medicine, has recommended amounts of essential nutrients needed daily to prevent a deficiency and promote good health.

true

true/false: Skipping breakfast specifically may reduce the nutrient quality of your die

true

true/false: The Institute of Medicine periodically organizes committees of U.S. and Canadian scientists and health experts to update these recommendations based on the latest scientific research.

true

true/false: no DRI has been established for your energy (calorie) intake.

true

true/false: Nutrition labeling is mandatory for meat and poultry, which is regulated by the USDA.

true Meat and poultry items that are prepared and sold at the supermarket, such as take-out cooked chicken, do not have a nutrition label

true/false: Structure/function claims cannot state that the nutrient or dietary compound can be used to treat a disease or a condition

true. These claims can be made on both foods and dietary supplements.

true/false: nutrient needs change with age,

true. because needs are different for men and women, different sets of recommendations were developed for each nutrient based on an individual's age and sex

food guidance systems

visual diagrams that provide a variety of food recommendations to help create a well-balanced diet ( they help you select the best foods for your diet )

the 1980 Dietary Guidelines for Americans

which emphasized eating a variety of foods to obtain a nutritionally well-balanced daily diet

what will happen if you consistently eat oversized portions that are larger than those suggested in your daily food plan

you will consume too many calories and may gain weight.

what happens if you routinely choose foods with a lot of added sugar and solid fats

you will have to reduce your food intake elsewhere to compensate for the extra calories. This could cause you to displace healthier foods in your diet. If you don't adjust for these extra calories, but eat them in addition to your normal diet, you will soon experience weight gain.

how are nutrient needs measured

your nutrient needs are averaged over several days, or a week, of eating

what do the values of the DRI do

Each of these values is unique and serves a different need in planning a healthy diet.

recommendations about eating breakfast Based on the current research on eating and time of day:

-- Start your day with a nutrient-dense breakfast as part of a healthy eating pattern. Many breakfast foods, such as dry whole-grain cereals, fresh fruit, or whole-grain toast or bagels with low-fat cream cheese, can be eaten on the go. You'll have more energy and will most likely eat fewer total kilocalories by the end of the day. -- Choose breakfast foods that are more satisfying to improve your appetite control throughout the day. Enjoy foods such as whole-grain cereals and whole fruits, which are higher in fiber, protein, and water, and lower in fat and sugar. -- Control your calorie intake on nights and weekends. Monitor your weekend eating habits to maintain a consistent balance of carbohydrates, fats, and proteins and reduce alcohol consumption.

tools that can help you avoid both under- and overnutrition provided by the U.S. government

-- The Dietary Reference Intakes (DRIs), which provide recommendations regarding your nutrient needs -- The Dietary Guidelines for Americans, which provide broad dietary and lifestyle advice -- MyPlate, part of the ChooseMyPlate.gov web-based initiative, which is designed to help you eat healthfully and implement the recommendations in the DRIs and the advice in the Dietary Guidelines -- The Nutrition Facts panel on food labels, which contains the Daily Values, and which can help you decide which foods to buy.

what must the new food label in 1/2020 provide:

-- The name of the food -- The net weight of the food (the weight of the food in the package, excluding the weight of the package or packing material) -- The name and address of the manufacturer or distributor -- A list of ingredients in descending order by weight, with the heaviest item listed first -- A Nutrition Facts panel that includes total calories, calories from fat, total fat, saturated fat, trans fats, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, added sugars, vitamin D, calcium, iron, and potassium. -- Serving sizes that are uniform among similar products, which allows for easier comparison shopping by the consumer -- An indication of how a serving of the food fits into an overall daily diet -- Uniform definitions for descriptive label terms such as "light" and "fat-free" -- Health claims that are accurate and science based, if made about the food or one of its nutrients -- The presence of any of eight common allergens that might be present in the food: milk, eggs, fish, shellfish, tree nuts (cashews, walnuts, almonds, etc.), peanuts, wheat, and soybeans

cruciferous vegetable

-- the cabbage family. includes broccoli and cauliflower and brussels sprouts -- These vegetables contain compounds such as isothiocyanates, which may also help fight cancer

the two important components a health claim must contain

1. A food or a dietary compound, such as fiber 2. A corresponding disease or health-related condition that is associated with the claim

Currently, the FDA allows the use of three types of claims on food products:

1. Nutrient content claims 2. Health claims 3. Structure/function claims

2015 dietary guidelines for americans

1. follow a healthy eating pattern across the lifespan 2. focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. 4. Shift to healthier food and beverage choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain. 5. support healthy eating patterns for all

The DRIs comprise five reference values:

Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), the Tolerable Upper Intake Level (UL) the Acceptable Macronutrient Distribution Ranges (AMDR)

method used to determine the amount of energy you need

Estimated Energy Requirement (EER)

DVs example

For example, if calcium is listed at 20 percent, a serving of that food provides 20 percent of most adults' daily requirement for calcium. However, if you are under 19 years of age or older than 70, your calcium needs are higher than the reference number used on the DV. Because the DVs on the food label are based on a 2,000-calorie diet, if you need more or fewer than 2,000 calories daily, some of your DV numbers may be higher or lower than those listed on the Nutrition Facts panel.

example of standardized serving size

For example, the serving size for pasta is one cup, no matter what brand of pasta you purchase.

the proportionality on the MyPlate icon

Half of your plate should be devoted to waist- and heart-friendly vegetables and fruits, with a smaller portion for grains (preferably whole grains) and lean protein foods such as fish, skinless poultry, lean meats, and dried beans and peas. The blue circle next to the plate is a visual reminder to include fat-free and low-fat dairy foods such as milk at mealtimes.

examples of zoochemicals

Heart-healthy omega-3 fatty acids, found in fatty fish such as salmon and sardines

adequate intake (AI)

The AI is the next best scientific estimate of the amount of a nutrient that groups of similar individuals should consume to maintain good health. approximate amount of a nutrient that groups of similar individuals are consuming to maintain good health

Recommended Dietary Allowance (RDA)

The RDA is based on the EAR, but it is set higher. It represents the average amount of a nutrient that meets the needs of nearly all (97 to 98 percent) of the individuals in a similar group.

Tolerable Upper Intake Level (UL)

The UL refers to the highest amount of a nutrient that is unlikely to cause harm if the amount is consumed daily. The higher the consumption above the UL, the higher the risk of toxicity. You should not try to consume the UL of a nutrient. There isn't any known benefit from consuming a higher amount, and it may cause health problems.

examples of structure/function claims

The claims "calcium (nutrient) builds strong bones (body structure)" and "fiber (dietary compound) maintains bowel regularity (body function)"

the differences between the types of health claims

The differences between them lie in the amount of supporting research and agreement among scientists about the strength of the relationship between the food or dietary ingredient and the disease or condition

proportionality

The relationship of one entity to another. Vegetables and fruits should be consumed in a higher proportion than dairy and protein foods in the diet.

how does the committee determines the EAR for the nutrient.

They may look at studies that investigate the consequences of eating a diet too low in the nutrient and the associated side effects or physical changes that develop, as well as how much of the nutrient should be consumed to correct the deficiency. They may also review studies that measure the amount a healthy individual absorbs, stores, and maintains daily. Additionally, they look at research studies that address the role the nutrient plays in reducing the risk of associated chronic diseases, such as heart disease

who regulates the labeling of all packaged foods in the United States and why

To help consumers make informed food choices, the Food and Drug Administration (FDA) regulates the labeling of all packaged foods in the United States.

specific examples of healthy eating patterns in the 2015-2020 guidelines

U.S.-Style, Mediterranean-Style, Vegetarian-Style, and the DASH dietary pattern. These examples demonstrate how a variety of food and cultural preferences can be integrated into a healthy eating plan.

the FDA's voluntary, point-of-purchase nutrition information program

Under the guidelines of this program, grocery stores can post the nutrition information of the most commonly eaten fruits, vegetables, and fish near where the foods are sold. raw fruits, vegetables, and fresh fish fall under this

why are There no DVs listed on the label for trans fat, total sugars, and protein

because there isn't enough information available to set reference values for trans fat and sugars. Although there are reference values for protein, consuming adequate amounts of protein isn't a health concern for most Americans over age 4, so listing the percent of the DV for this nutrient isn't warranted on the label. The DV for protein will only be listed if the product, such as a jar of baby food, is being marketed for children under the age of 4, or if a claim is made about the food, such as that it is "high in protein.

examples of phytochemicals

beta-carotene, isothiocyanates, and beta-glucan

how EARs are determined

by DRI committee members thru revewing a variety of research studies

how are Estimated Energy Requirement (EER) calculated

by taking into account your age and sex, the EER is calculated based on your height, weight, and activity level, and indicates the amount of energy you need daily to maintain energy balance

what have DRIs been established for

carbohydrate, fat, protein, vitamins, and minerals that meet the optimal intake of nutrients,

health claim

claim on the label that described a relationship between a food or dietary compound and a disease or health-related condition

nutrient content claim

claim on the label that described the level or amount of a nutrient in a food product

zoochemical

compound in animal food products that is beneficial to human health.

Standardizing serving sizes among similar foods allow for

consistency when choosing foods in the supermarket, but also helps the consumer get a ballpark idea of what a typical serving should be.

incidence of eating 3 meals and snacking

declined from 75 percent to 63 percent among the women, but the incidence of snacking increased

the structure/function claim

describes how a nutrient or dietary compound affects the structure or function of the human body claim on the label that describes how a nutrient or dietary compound affects the structure or function of the human body

Dietary supplements that use structure/function claims must display a:

disclaimer on the label that the FDA did not evaluate the claim and that the dietary supplement is not intended to "diagnose, treat, cure, or prevent any disease." Manufacturers of foods bearing structure/function claims do not have to display this disclaimer on the label.

The fat in milk

is also considered a solid fat, as it is solid at room temperature.

if a beneficial compound in a food is derived from plants

it is called a phyto-chemical

If a serving provides 20 percent or more of the DV:

it is considered high in that nutrient

what is the EAR used for

it is the starting point in the process of determining the other values

If a nutrient provides 5 percent or less of the DV:

it si considered low in that nutrient

Saturated fat

laden coconut, palm, and palm kernel oils, as well as partially hydrogenated oils, which contain trans fatty acids, are also considered solid fats

Individuals who choose low-energy-dense and high-nutrient-dense foods will generally have diets that are:

lower in solid fats and added sugars and higher in nutrient content

"less sodium" on the label

means that it must contain at least 25 percent less sodium than the regular variety

"low sodium" label on the can

means that the soup cannot contain more than 140 milligrams of sodium per serving

Dietary Reference Intakes (DRIs)

specific reference values for each nutrient issued by the Institute of Medicine of the U.S. National Academy of Sciences. The DRIs are the specific amounts of each nutrient that one needs to consume to maintain good health, prevent chronic diseases, and avoid unhealthy excesses. reference values for the essential nutrients needed to maintain good health, to prevent chronic diseases, and to avoid unhealthy excesses

Unlike the other health claims:

structure/function claims don't have to be preapproved by the FDA. They do have to be truthful and not misleading, but the manufacturer is responsible for making sure that the claim is accurate.

what happens if there is insufficient scientific information to determine the EAR for a nutrient

the RDA can't be developed

Estimated Energy Requirement (EER)

the amount of daily energy needed to maintain a healthy body weight and meet energy (calorie) needs based on age, sex, height, weight, and activity level

portion

the amount of food eaten at one sitting

the Nutrition Facts panel

the area on the food label that provides a uniform listing of specific nutrients obtained in one serving of the food

role of the beta-carotene's function in broccoli

the beta-carotene's function goes beyond its basic nutritional role as a source of vitamin A, because it may also help fight heart disease

toxicity

the level at which exposire to a substance becomes harmful

malnourished

the long-term outcome of consuming a diet that doesn't meet nutrient needs

what has consuming too much of the antioxidant beta-carotene as a supplement has been shown to increase

the risk of cancer in some individuals

what is at the top of the nutrition facts panel

the serving size By law, the serving size must be listed both by weight in grams (less useful to you) and in common household measures, such as cups and ounces (more useful to you)