Chapter 2

five key factors that make up a healthful diet:

1. A diet must be adequate, by providing sufficient amounts of each essential nutrient, as well as fiber and calories. 2. A balanced diet results when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients. 3. Calorie control is necessary so that the amount of energy you get from the nutrients you consume equals the amount of energy you expend during your day's activities. 4. Moderation means not eating to the extremes, neither too much nor too little. 5. Variety refers to consuming different foods from within each of the food groups on a regular basis.

A healthy eating pattern includes: (6)

1. A variety of vegetables from all of the subgroups - dark green, red and orange, legumes (beans and peas), starchy, and other 2. Fruits, especially whole fruits 3. Grains, at least half of which are whole grains 4. Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages 5. A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products 6. Oils

The 2015-2020 Dietary Guidelines provide the following suggestions on food choices to achieve a healthier diet:

1. Eat a variety of vegetables, especially dark green, red, and orange vegetables. 2. Choose at least half of your grains consumed from whole-grain foods. 3. For dairy products, eat the low-fat versions. 4. Don't get your protein only from red meats; choose instead seafood, poultry, eggs, beans, peas, nuts, seeds, and soy products. 5. Replace butter with oils. 6. Choose foods dense in the nutrients potassium, calcium, and vitamin D. Increase the intake of dietary fiber.

"Dietary Reference Intakes" (D.R.I.) is an umbrella term for four reference values:

1. Estimated Average Requirements (E.A.R.) 2. Recommended Dietary Allowances (R.D.A) 3. Adequate Intakes (A.I.) 4. Tolerable Upper Intake Levels (U.L.) The D.R.I.s are not minimum or maximum nutritional requirements and are not intended to fit everybody. They are to be used as guides only for the majority of the healthy population. D.R.I.s are important not only to help the average person determine whether their intake of a particular nutrient is adequate, but they are also used by health-care professionals and policy makers to determine nutritional recommendations for special groups of people who may need help reaching nutritional goals.

Dietary toolkit

1. Recommended Daily Allowances (R.D.A.s) 2. Dietary Reference Intakes (D.R.I.s) 3. Estimated Average Requirements (EARs) 4. Tolerable Upper Limits (U.L.s) All of these tools are values for important nutrients, calculated to meet the health needs of different age groups. But long before the dietary toolkit full of acronyms such as D.R.I., R.D.A., EAR, and U.L., daily standards were created with the single goal of keeping workers alive and toiling in the factories and workhouses of the early Industrial Revolution. Many of these dietary guidelines are provided by the government and are found at the United States Department of Agriculture (USDA) website, ChooseMyPlate.gov. We call this collection of guidelines the "dietary toolkit."

The following nutrients are important for proper healing:

1. Vitamin A. Helps to enable the epithelial tissue (the thin outer layer of the body and the lining that protects your organs) and bone cells form. 2. Vitamin C. Helps form collagen, an important protein in many body tissues. 3. Protein. Facilitates tissue formation. 4. Fats. Play a key role in the formation and function of cell membranes. 5. Carbohydrates. Fuel cellular activity, supplying needed energy to support the inflammatory response that promotes healing.

A healthful diet (recap)

1. is adequate in providing proper amounts of nutrient-dense foods, 2. is balanced in relation to food types so that one nutrient is not consumed at the expense of another, 3. practices calorie control by supplying food energy to match energy output, 4. is moderate in unwanted constituents, and draws from a variety of nutritious foods.

low salt indicates there are fewer than

140 milligrams of sodium

US dietary recommendations were set by the National Academy of Sciences in

1941. The recommended dietary allowances (RDA) were first established out of concern that America's overseas World War II troops were not consuming enough daily nutrients to maintain good health.

In the United States, the Nutrition Labeling and Education Act passed in ________ and came into effect in _______.

1990 and 1994 In Canada, mandatory labeling came into effect in 2005. As a result, all packaged foods sold in the United States and Canada must have nutrition labels that accurately reflect the contents and nutritional value of the food products. There are several mandated nutrients and some optional ones that manufacturers or packagers include.

low-cholesterol indicates there are fewer than

20 milligrams of cholesterol and two grams of saturated fat.

Since 1980, the dietary guidelines have been reevaluated and updated every

5 years. by the advisory committees of the US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS)

A healthy diet is one that favors

A healthy diet is one that favors whole foods. Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health.

starvation wages

A wage earned by an employee that only provides for their basic needs for a single day of work.

The DRIs includes the

AI, EAR, RDA, and UL for micronutrients and the AMDR ranges for energy-yielding macronutrients. The DRI provides a set of standards for researchers and government policy-makers and specifies nutrient consumption guidelines for individuals.

Too much saturated fat - Health Implication of

Cardiovascular disease

Trans Fats - Health Implication of

Cardiovascular disease

A healthy eating pattern limits saturated fats and trans fats, added sugars, and sodium.

Consume less than 10 percent of calories per day from added sugars Consume less than 10 percent of calories per day from saturated fats Consume less than 2,300 milligrams (mg) per day of sodium If alcohol is consumed, it should be consumed in moderation - up to one drink per day for women and up to two drinks per day for men - and only by adults of legal drinking age. Finally, all Americans regardless of age should meet the Physical Activity Guidelines for Americans. https://health.gov/our-work/physical-activity

Organic

Contains 95% organic ingredients

Reduced

Contains at least 25% less of the specific nutrient or calories compared to the original product.

low

Contains less than 5 % of the nutrient's D.V.

high

Contains more than 20% of the nutrient's D.V.

Functional foods may include:

Conventional foods such as grains, fruits, vegetables, and nuts. Modified foods such as yogurt, cereals and orange juice. Generally, they have a potentially beneficial effect on health when consumed on a regular basis at certain levels.

Nutrient-intake recommendations set for healthy people living in the United States and Canada are known as

D.R.I.s - Dietary Reference Intakes.

difference between a requirement and a recommendation

For instance, the D.R.I. for vitamin D is a recommended 600 international units each day. However, in order to find out your true personal requirements for vitamin D, a blood test is necessary. The blood test will provide an accurate reading from which a medical professional can gauge your required daily vitamin D amounts. This may be considerably more or less than the D.R.I., depending on what your level actually is.

Excess Sodium - Health Implication of

High Blood Pressure

Too much alcohol - Health Implication of

Impaired liver function, impaired motor function

In May 2016 a new Nutrition Facts label for packaged foods was announced. Some of the changes made to the label include:

Increased type size for "Calories," "servings per container," and "Serving size" Bolded type for the number of calories and the "Serving size" Actual amounts of vitamin D, calcium, iron, and potassium (in addition to the Daily Value amounts) are required to be listed. Vitamins A and C are now voluntary. Improved footnote to better explain the Daily Value "Added sugars" in grams and percent Daily Value are required to be listed due to scientific data the impact of added sugars on caloric intake "Total Fat," "Saturated Fat," "Trans Fat," "Cholesterol," "Total Carbohydrates" are all still required on the label "Calories from fat" has been removed because the type of fat is important Updated values for sodium, dietary fiber, and vitamin D (which are all required on the label) based on newer scientific research Updated serving sizes that reflect how much consumers are more likely eating today Some packages with serving sizes between one and two are required to be labeled as one serving since most consumers will likely eat it in one sitting Dual columns for certain products that are larger than a single serving but could be consumed in one sitting will indicate "per serving" and "per package" amounts The compliance date for manufacturers to adopt the new label is January 1, 2020.

WHY ARE GUIDELINES NEEDED?

Instituting nation-wide standard policies provides consistency across organizations and allows health-care workers, nutrition educators, school boards, and elder-care facilities to improve nutrition and subsequently the health of their respective populations.

Adequate Intake (AI)

Insufficient scientific data to determine EAR and RDA Next best estimate of amount of nutrient needed to maintain good health The A.I. is meant for a healthy target group and is not meant to be sufficient for certain at-risk groups, such as premature infants.

other types of information that are required by law to appear somewhere on the consumer packaging. They include:

Name and address of the manufacturer, packager, or distributor Statement of identity, what the product actually is Net contents of the package: weight, volume, measure, or numerical count Ingredients, listed in descending order by weight

Why protein?

Necessary for tissue formation, cell reparation, and hormone and enzyme production. It is essential for building strong muscles and a healthy immune system.

moderation

Not too much or too little of something; not going to an extreme in your pursuit of a goal. Moderation is crucial for optimal health and survival.

Added Sugars - Health Implication of

Obesity, Type 2 diabetes

Why carbohydrates are important

Provide a ready source of energy for the body and provide structural constituents for the formation of cells.

why fats are important

Provides stored energy for the body, functions as structural components of cells and also as signaling molecules for proper cellular communication. It provides insulation to vital organs and works to maintain body temperature.

why vitamins are essential

Regulate body processes and promote normal body-system functions

Why minerals are important

Regulate body processes, are necessary for proper cellular function, and comprise body tissue.

STRUCTURE/FUNCTION CLAIMS AND FUNCTIONAL FOODS

Some companies claim that certain foods and nutrients have benefits for health even though no scientific evidence exists. In these cases, food labels are permitted to claim that you may benefit from the food because it may boost your immune system, for example. There may not be claims of diagnosis, cures, treatment, or disease prevention, and there must be a disclaimer that the FDA has not evaluated the claim.

MAJOR THEMES OF THE 2015-2020 DIETARY GUIDELINES

These five steps are as follows: 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. 4. Shift to healthier food and beverage choices. 5. Support healthy eating patterns for all.

Undernutrition

Too little food energy or too few nutrients to prevent disease or to promote growth; a form of malnutrition (characterized by a lack of nutrients and insufficient energy supply)

Overnutrition

Too much food energy or excess nutrients to the degree of causing disease or increasing risk of disease; a form of malnutrition

Why water is important

Transports essential nutrients to all body parts, transports waste products for disposal, and aids with body temperature maintenance

Over nutrition is an epidemic in the United States and is known to be a risk factor for many diseases, including

Type 2 diabetes, cardiovascular disease, inflammatory disorders (such as rheumatoid arthritis), and cancer.

Body's Healing process

With all wounds, from a paper cut to major surgery, the body must heal itself. Healing is facilitated through proper nutrition, MacKay, D., ND, and A. L. Miller, ND. "Nutritional Support for Wound Healing." Alternative Medicine Review 8, no. 4 (2003): 359-77. while malnutrition inhibits and complicates this vital process.

(nutrition label) The Daily Value (D.V.) represents

a reference amount of a given nutrient recommended per day based on a 2,000-kilocalorie diet. The Daily Value was developed and designed for food labels. The percentage of Daily Value (percent D.V.) represents the proportion of the total daily recommended amount that you will get from one serving of the food. A percent D.V. of 5 or less indicates that the food is considered low in that substance. A percent D.V. of 20 or more is considered high.

(1 of 2 ways DRI value is derived) Estimated Average Requirements (E.A.R.)

a value that meets the requirements of 50 percent of people in their target group within a given life stage and for a particular sex It is important to note that, for each nutrient, a specific bodily function is chosen as the criterion on which to base the E.A.R. For example, the E.A.R. for calcium is set using a criterion of maximizing bone health of half of the population.

a healthy diet is a matter of

balancing the quality and quantity of food that is eaten. There are five key factors that make up a healthful diet

The 2015 -2020 Dietary Guidelines for Americans recommend that people make an effort to reduce their

caloric consumption, reduce the intake of nutrient-poor foods, and increase the intake of nutrient-dense foods. To accomplish these tasks it is necessary to incorporate moderation and variety.

Some medical causes of malnutrition include

cancer, inflammatory bowel syndrome, AIDS, Alzheimer's disease, illnesses or conditions that cause chronic pain, psychiatric illnesses, such as anorexia nervosa, or as a result of side effects from medications.

HEALTH CLAIMS

claims on the label that describe a relationship between a food or dietary compound and a disease or health-related condition a statement that links a particular food with a reduced risk of developing the disease. As such, health claims such as "reduces heart disease," must be evaluated by the FDA before it may appear on packaging. In addition to the claim being backed up by scientific evidence, it may never claim to cure or treat the disease. https://www.fda.gov/food/food-labeling-nutrition/authorized-health-claims-meet-significant-scientific-agreement-ssa-standard

Nutrient-dense foods (recap)

contribute to daily nutritional requirements while limiting caloric intake, thus allowing people to either lose weight safely or to maintain a healthy weight.

CALORIE CONTROL

control of energy intake; a feature of a sound diet plan Monitor food portions. For optimum weight maintenance, it is important to ensure that energy consumed from foods meets the energy expenditures required for body functions and activity. If not, excess energy contributes to gradual, steady weight gain

obesity

defined as a metabolic disorder that leads to an over accumulation of fat tissue.

Variety involves

eating different foods from all the food groups. Eating a varied diet helps to ensure that you receive all the nutrients necessary for a healthy diet.

Lean

fewer than a set amount of grams of fat for that particular cut of meat

The phrase "you are what you eat" refers to

he fact that your body will respond to the food it receives, either good or bad.

qualified health claims

health claims for which there is emerging but not well-established evidence, which is not as definitive as with health claims. Wording for this type of claim may look like this: "Scientific evidence suggests, but does not prove, that whole grains (three servings or 48 grams per day), as part of a low saturated fat, low cholesterol diet, may reduce the risk of diabetes mellitus type 2.

studies investigating the benefits of the D.A.S.H. diet have also found

it to be protective against cardiovascular disease and decrease overall mortality.

malnutrition

lack of proper nutrition and does not distinguish between the consequences of too many nutrients or the lack of nutrients, both of which impair overall health.

The Nutrition Labeling and Education Act

law that foods sold in the United States have a food label that provides the accurate contents of nutrients within them.

eight common allergens are

milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat

Achieving balance in your diet entails

not consuming one nutrient at the expense of another. For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption.

"Ninety percent of the diseases known to man are caused by cheap foodstuffs. You are what you eat."

nutritionist Victor Lindlahr wrote in an ad in 1923

Functional Foods (aka Superfoods) are foods that have

positive effects on health beyond their basic nutrients. Unfortunately, there is no legal definition for these foods so manufacturers and marketing companies can use this label to promote their foods.

Good nutrition equates to

receiving enough (but not too much) of the macronutrients (proteins, carbohydrates, fats, and water) and micronutrients (vitamins and minerals) so that the body can stay healthy, grow properly, and work effectively.

Recommended Daily Allowances (R.D.A.s)

recommended nutrient intakes that will meet the needs of almost all healthy people The first of US Gov't dietary standards to help citizens follow a healthy diet

From birth to adulthood, nutrients fuel...

roper growth and function of all body cells, tissue, and systems. Without proper amounts of nutrients, growth and development are stunted. Some nutrient deficiencies manifest right away, but sometimes the effects of undernutrition aren't seen until later in life.

While dietary recommendations set prior to 1980 focused only on preventing nutrient inadequacy, the current dietary guidelines have

the additional goals of promoting health, reducing chronic disease, and decreasing the prevalence of overweight and obesity.

The percent DV is the percentage of

the amount of the nutrient in the food in relation to its recommended intake. It is a guide to help you determine if a food is a good or poor source of nutrients.

The Acceptable Macronutrient Distribution Range (A.M.D.R.) is

the calculated range of how much energy from carbohydrates, fats, and protein is recommended for a healthy diet adequate of the essential nutrients and is associated with a reduced risk of chronic disease.

Tolerable Upper Intake Levels

the maximum amount of a nutrient that appears safe and beyond which there is a risk of adverse health effects When a nutrient does not have any known issue if taken in excessive doses, it is not assigned a U.L. However, even when a nutrient does not have a U.L. it is not necessarily safe to consume in large amounts. The U.L. was established to help distinguish healthful and harmful nutrient intakes. Developed in part as a response to the growing usage of dietary supplements, U.L.s indicate the highest level of continuous intake of a particular nutrient that may be taken without causing health problems.

A Nutrition Facts panel gives information on

the number of servings per container, the number of calories per serving, and the amounts of certain nutrients.

Low-fat indicates that the product has

three or fewer grams of fat

A person is malnourished by being either

undernourished or overnourished. Malnutrition results when the body does not receive the required amounts of calories, fats, proteins, carbohydrates, vitamins, and minerals necessary to keep the body and its systems in good functioning order. A healthy diet is one that favors whole foods.

Nutrition promotes

vitality and an overall sense of health and well-being by providing the body with energy and nutrients that fuel growth, healing, and all body systems and functions. Good nutrition will also help to ward off the development of chronic disease.

(1 of 2 ways DRI value is derived) Recommended Daily Allowances.

wn Once the E.A.R. of a nutrient has been established, the R.D.A can be mathematically determined. While the E.A.R. is set at a point that meets the needs of half the population, R.D.A values are set to meet the needs of the vast majority (97 to 98 percent) of the target healthy population. since we know that 97 to 98 percent of the population's needs are met by the R.D.A, we can assume that if a person is consuming the R.D.A of a given nutrient, they are most likely meeting their own nutritional need for that nutrient. The important thing to remember is that the R.D.A is meant as a recommendation and meeting the R.D.A means it is very likely that you are meeting your actual requirement for that nutrient.