Nutrition Chapter 2

Dietary Guidelines of America 2010

1. balance calories with physical activity to manage weight 2. consume more nutrient-dense foods 3. consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.

Gaining calorie control

1. discretionary calorie allowance 2. typically amounts to between 100-300 calories 3. may be totally used by selecting foods in higher calories. (higher-fat meat, higher-fat dairy products, sweetened bakery products)

tips to handle empty calorie limit

1. eat additional nutrient-dense foods from each of the food groups 2. select limited amounts of foods that are not in their most nutrient-dense form and/or contain solid fats or added sugars 3. add fats or sweeteners to foods 4. eat or drink items that contain only fats, caloric sweeteners, and/or alcohol.

"mindful" eating tips

1. energy balanced, limited total calories, and portion control. 2. nutrient-dense = vegetables, fruits, high-fiber whole grains, fat-free or low-fat dairy, seafood, lean meat and poultry, eggs, soy products, nuts, seeds, oils. 3. low solid fats and added sugars and low sodium.

Steps to Healthful Diet

1. estimate daily energy needs 2. build daily eating plan 3. let MyPlate guide you food choices

Nutrients to increase

1. increase vegetables and fruits 2. variety of vegetables 3. at least half of the grains are whole 4. increase fat-free/low-fat milk and milk products 5. variety of protein foods 6. increase seafood consumption 7. foods with lower solid fats and calories or that are sources of oils 8. oils over solid fats 9. eat more potassium, dietary fiber, calcium, and vitamin D.

How to use a Nutrition Facts Panel

1. keep serving sizes in mind 2. notice total calories and calories from fat per serving 3. check out the nutrient information that must appear on panel (total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, protein, vitamin A, Vitamin C, calcium, iron) 4. look at percent daily values

examples of healthy snacks

1. low-fat yogurt with 1/2 c cereal 2. fruit and yogurt smoothies 3. 1 oz serving trail mix 4. 1 c cereal with low-fat milk/soy milk 5. small handful of tortilla chips with salsa or low-fat bean dip 6. fruit and cheese (1 oz low-fat mozzarella string cheese) 7. 1-2 tbs peanut butter on an apple, celery, or carrots

Nutrition Facts Panel

1. must be on every food package in the US. 2. small packages must have a phone number/address to obtain nutrition information

food label components

1. name of the food 2. name of the manufacturer, packer, or distributor, firm's city, firm's state, and firm's ZIP code. 3. net contents of the package- tells quantity of the food in container and compare prices. 4. ingredients list (usually in descending order by weight) 5. Nutrition Facts Panel

Foods to Reduce

1. reduce daily sodium intake (less than 2,300 mg) 2. consume less than 10% of calories from saturated fats (replace with mono and polyunsaturated fats) 3. keep trans fats low 4. reduce intake of calories from solid fats/added sugars 5. limit refined grains (refined grain foods with solid fats, added sugars, and sodium) 6. alcohol consumption in moderation (1=women, 2=men)

Grains per day

3 oz (cereals, breads, crackers, rice, pasta), 1 oz (a slice of bread), 1 cup of breakfast cereal or 1/2 cup of cooked rice, cereal, or pasta. 6 oz total.

improve eating habits, control and balance caloric intake, increase physical activity

3 ways to prevent and/or reduce overweight/obesity

Adequate Intakes

AI

Acceptable Macronutrients Distribution Ranges

AMDR

ABC's of healthy eating

Adequacy, Balance, Calorie control (also moderation and variety)

Estimated Average Requirements

EAR

Estimated Energy Requirements

EER

Recommended Dietary Allowances

RDA

false

T/F: American eating habits have not become diverse despite ethnic and cultural groups that make up the population

true

T/F: Requirements are differ from RDA and AI and they include a substantial margin of safety to cover the requirements of different individuals.

true

T/F: anything printed on the box must be done in accordance with FDA regulations

false

T/F: information on food labels such as "low-fat" don't help consumers get an idea of nutrition facts without looking on the label

false

T/F: manufacturers don't have to adhere to strict regulations when making claims on products

true

T/F: monitoring portion sizes and following calorie controlled diets are useful

true

T/F: percent daily values that appear on food labels tell you the percentage of nutrients that a serving of food contributes to a healthful diet

true

T/F: the AI exceeds the EAR and possibly the RDA

true

T/F: the DRI takes into account differences among individuals and establish a range within which the nutritional needs of virtually all healthy people in a particular age and gender group will be covered.

true

T/F: the EAR is used in setting the RDA

false

T/F: the UL is intended to be a recommended level of intake

true

T/F: the challenge of DRI is to determine the best amount to recommend for everybody

true

T/F: the higher the level of nutrients and the fewer the number of calories, the more nutrients dense the food is.

false

T/F: the nutrients doesn't vary no matter who the person is.

Tolerable Upper Intake Levels

UL

now people take larger doses of nutrient supplements and there is an increased availability of fortified foods.

Why should you set a tolerable upper intake level?

balance

a feature of a diet that provides a number of types of foods equally, such that foods rich in one nutrient do not crowd out of the diet foods that are rich in another nutrient.

variety

a feature of a diet which different foods are used for the same purposes on different occasions-the opposite of monotony

Acceptable Macronutrient Distribution Range (AMDR)

a range of intakes for a particular energy source (carbohydrates, fat, protein) that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients.

Dietary Reference Intakes (DRI)

a set of references values for energy and nutrients that can be used for planning and assessing diets for healthy people.

6 ways MyPlate to achieve a healthy lifestyle

activity, variety, proportionality, moderation, personalization, gradual improvement

empty calories

calories from solid fats and/or added sugars

nutrients in 1 cup of cola

calories-5%

nutrients in 3/4 cups of whole milk

calories-5%, protein-11%, Vitamin A-5%, Vitamin C- <1%, Riboflavin-17%, Calcium-16%, Potassium-6%

nutrients in 1 cup of 1% low-fat milk

calories-5%, protein-16%, Vitamin A-16%, Vitamin C- <2%, Folate-3%, Riboflavin-24%, Calcium-30%, Potassium-11%

lifestyle diseases

cancer, heart disease, obesity, diabetes, high blood pressure, stroke, osteoporosis, liver disease

adequacy

characterizes a diet that provides all of the essential nutrients, fiber, and energy (calories) in amounts sufficient to maintain health.

calorie control

control of consumption of energy (calories); a feature of a sound diet plan.

DRI

established by a committee of nutrition experts selected by the National Academy of Sciences (NAS); Based on latest scientific evidence regarding diet and health; aim to prevent nutrient deficiencies; separate recommendations are made for different groups of people

fortified foods

foods to which nutrients have been added either because they were not already present or were present but in insignificant amounts

Fruits per day

fresh, frozen, canned, or dried. easy on juices. 2 cups a day.

3 ways to build healthy eating habits

healthy calorie level, account for all foods and beverages, follow food safety recommendations when preparing and eating

exchange list

lists of categories of foods with portion sizes specified in a way that allows food to be mixed and matched or exchanged for one another in the diet.

Dairy per day

low-fat or fat-free (milk, yogurt), lactose free if not able to consume milk. 1 cup=1 1/2 oz natural cheese, or 2 oz processed cheese. 3 cups a day.

protein foods per day

low-fat or lean meats and poultry, bake, broil, grill, vary routine (fish, beans, peas, nuts, seeds). 1 oz=1 oz meat, poultry or fish; 1/4 cup cooked dry beans; 1 egg; 1 tbsp peanut butter; 1/2 oz nuts/seeds. 5 1/2 oz a day.

examples of fortified foods

margarine with added vitamin A, Milk with added vitamin D, orange juice with added calcium, breakfast cereals with added nutrients.

2 hours and 30 minutes a week at a moderate level. 1 hour and 15 minutes a week at a vigorous level.

minimum exercise for an adult

vegetables per day

more dark green (broccoli, spinach, other dark greens), orange like carrots and sweet potatoes, dry beans and peas (pinto and kidney beans). 2 1/2 cups a day.

personalized

one size doesn't fit all and a diet should be.....to fit each person

nutrient dense

refers to a food that supplies large amounts of nutrients relative to the number of calories it contains.

activity

regular physical activity, balancing caloric intake

food group plan

separates food into groups, specifies number of portions from each group, and MyPlate food guide includes 5 food groups and tips for choosing foods.

proportionality

shows portions of food that should make up the healthy diet and shows the 5 food groups in a place setting (fruits-red, vegetables-green, protein-purple, dairy-blue, and grains-orange)

gradual improvement

small steps are the key, huge changes don't happen overnight.

health claim

statement on the food label linking the nutritional profile of a food to a reduced risk of a particular disease, such as osteoporosis or cancer.

Estimated average requirement

the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender.

daily values

the amount of fat, sodium, fiber, and other nutrients health experts say should make up a healthful diet.

moderation

the attribute of a diet that provides no unwanted constituent in excess

adequate intake

the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient research to calculate an RDA

Estimated Energy Requirement (EER)

the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health.

recommended dietary allowance

the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97%-98%) healthy individuals of a specific age and gender.

Discretionary Calorie Allowance

the balance of calories remaining in a person's energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods in low-fat or no-added sugar forms

tolerable upper intake level (UL)

the maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to most healthy people

requirement

the minimum amount of a nutrient that will prevent the development of deficiency symptoms.

choices from every food group, balance between food and physical activity, get most nutrition out of calories by eating nutrient-dense foods in sensible portions.

things MyPlate will help do...

height, weight, gender, activity from sedentary to very active

to reduce risk of chronic disease, balance caloric intake with physical activity by factoring in...

food labels

used to get a good idea of how various foods fit into a healthful diet