Nutrition Chapter 2
What is Dietary Reference Intakes and what are the 5 sets of standards?
(DRIs) - Recommendations from the food and nutrtion board 5 sets of standards: - Estimated Average Requirements (EAR) - Recommended Dietary Allowances (RDA) -Adequate Intakes (AI) -Tolerable Upper Intake Levels (Upper Levels, or Ul) -Estimated Energy Requirements (EER)
Vegetables in a Healthy Eating Pattern should...?
-Include a variety of vegetables from all 5 vegetable subgroups: dark green, red and orange, legumes, starchy and other. -All fresh, frozen, canned, and dried options in cooked or raw forms, including vegetable juices can be part of healthy eating pattern -Choose nutrient dense forms (those w/ limited addictions such a salt, butter, or creamy sauces). -Choose lower sodium varieties of frozen or canned vegetables
Dairy in a Healthy Eating Pattern should be....?
-Include fat-free and low fat (1%) dairy, including milk, yogurt, cheese, or soy milk. -Those who don't consume dairy products should consume foods that provide the range of nutrients that dairy has including protein, calcium, potassium, magnesium, and vitamin D.
What is the uses for the DRI's?
-Intended for diet planning -Should aim to meet and RDA's or AI's set -Do not exceed upper level for a nutrient
What are Adequate Intakes (AIs)? — How are they determined/measured?
AIs - daily intake amounts set for nutrients for which there is insufficient research to establish an estimated average requirements (EAR). -Based on observed or experimentally determined estimates of average nutrient intake that maintains a defined nutritional state - Should cover 97 to 98% of individuals
What are Acceptable Macronutrient Distribution Ranges (AMDR's)?— What macronutrients is the set intake measured on?
AMDR's - provide a range of intake associated with good health and a reduced risk of chronic diseases Set for intake of: - Carbohydrate -Protein -Fat -Essential fatty acids
How does one keep a good Calorie balance in a Healthy Eating Pattern?
Calorie needs vary depending on person's age, sex, height, weight, and level of physical activity Monitor body weight and adjust calorie intake and expenditure in physical activity over time to achieve and maintain a healthy weight. Children and adolescents encouraged to maintain calorie balance to support normal growth and development without excess weight gain. Overweight or obese children should change eating and physical activity behaviors to maintain or reduce rate so they can reduce body mass index.
What are "claims" on food labels? What can said "Claims" be?
Claims - a marketing tool directed toward health-conscious consumers. Claims can be: -Nutrient content claims -Health claims -Structure/function claims
What are Daily Values (DV's) — Where are they found?
DV's - generic standards developed by the U.S. Food and drug Administration (FDA) Found on the Nutrition Facts panel on a food label Compares the amount of nutrients in the food with a set of standards
What are Estimated Average Requirements (EARs)? How many nutrients are they set for? And how are they measured?
EARs are daily nutrient intake amounts estimated to meet needs of half of the people. -Set for 17 nutrients. -Measures called functional markers, evaluate activity of enzyme in the body or ability of cell or organ to maintain normal physiological function. - If not measurable functional market is available, EAR cannot be set. -Used to evaluate adequacy of diets of GROUPS, not individuals.
What are Estimates Energy Requirements (EERs)? — What's the goal of EER's?
EER's - average daily energy (calorie) need for each life-stage group - Energy from carbohydrates, protein, fat, and alcohol consumed in amounts above need is stored as body fat - Used to promote healthy body weight
What are Energy-dense foods? — And what are some examples?
Energy-dense foods are high in calories but weigh very little. -Nuts, cookies, fried foods, and snack foods -Can help people with poor appetite maintain or gain weight
What do "Health claims" on a nutrition label describe?
Health Claims - describe a relationship between a disease and a nutrient, food, or food constituent. -must have significant scientific agreement that they are true. -must use a "may or might" qualifier.
What are Low-energy-dense foods? —What are some examples?
Low-energy-dense foods contain large amounts of water and few calories. -Fruits, vegetables, stews, casseroles, and oatmeal -Can help keep calories intake under control
What do Nutrient databases tell us? What can they not account for?
Nutrient databases make it possible to: -Calculate a food's energy density -Estimate the amount of calories and nutrients in foods -See how closely intake matches dietary standards Cannot account for: -Factors that affect nutrient levels in the food we eat -How nutrients are handled in the body
What is Nutrient Density?
Nutrient density is a tool for assessing the nutritional quality of an individual food
How do nutrition facts panels come up with % Daily value?
Nutrition facts panel lists amounts of certain food components and reports them as % Daily value.
What are Recommended Dietary Allowances (RDAs)? —How are they measured?
RDAs- daily nutrient intake amounts sufficient to meet the needs of nearly all individuals (97 to 98%). -Set an amount based on nutrients ability to prevent chronic disease rather than just prevent deficiency. -RDA is higher than average human needs. -If average intake is less than the RDA and person is healthy, one's need for vitamin is probably less than the RDA.
What are Reference Daily Intakes (RDI's) — What are they used for?
RDI's - set for vitamins and most minerals -For people over 4 ,standards tend to be set at the highest RDA value for any life-stage group. -RDI's are used to calculate percent DV on Nutrition Facts panels.
Daily Reference Values (DRV's) standards are set for what three things? What are DRV's based on?
Standards For: -Energy-producing nutrients -Cholesterol -Sodium For energy producing nutrients DRV's are based on daily caloric intake
How do you determine Nutrient Density?
To determine: -Divide the amount of a nutrient in a serving of food by your daily recommended intake (DRI). -Next, divide the calories in a serving of the food by your daily calorie need (EER). -Compare these values: food is nutrient dense if it provides a greater contribution to your nutrient need than you calorie need.
What are Tolerable Upper Intake Levels (Upper Levels, or ULs)? — What's the goal of ULs?
Upper levels or Ul's - maximum daily intake amounts of nutrients that are not likely to cause adverse health effects on 97 to 98% of individuals - Applies to chronic daily use -Set to protect those who are susceptible in the healthy population
How many calories should men and woman eat a day when losing weight safely?
Women - 1200 to 1500 calories each day an help most women lose weight safely. Men - 1500 to 1800 calories each day help most men safely lose weight.
What does a healthy eating pattern include?
-A variety of vegetables from all the subgroups - dark green, red and orange, legumes (beans and peas), starchy, -Fruits, especially whole fruits -Grains, at least half of which are are whole grains -Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages -A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans & peas), and nuts, seeds , and soy products -Oils
DRI's differ by life stage what are the parameters?
-Age group -Gender (after age 9) -Pregnancy -Lactation
Fruits in a Healthy Eating Pattern should be...?
-All fresh, canned, frozen, and dried forms and 100% fruit juice can be part of a healthy diet -At least half of the recommended fruit intake should comes from whole fruit -Select canned and frozen fruit options that are lowest in added sugars
What do manufacturers have to put on Nutrition facts panels?
-Can choose to list other ingredients -Are required to include a nutrient on the Nutrition facts panel if they make a claim about its health benefits or if the food is fortified.
Acceptable Macronutrient Distribution Ranges (AMDR'S) are for guidance on intake levels of what nutrients.....?
-Carbohydrates -Protein -Fat Meant to help reduce risk of nutrition-related chronic diseases
What does My plate recommend as "Foods to reduce"
-Compare sodium in foods and choose foods with lower numbers -Drink water instead of sugary drinks
What is My plate?
-Designed by the USDA -Originally started as a plan with 7 food groups -Focuses on balancing calories, foods to increased, and foods to reduce
What does My plate recommend for the "Fruits Group"?
-Eating a variety of fruits as they also vary in nutrients and phytochemicals
How are DRV's calculated for energy-producing nutrients?
-Fat is set at 35% of calories -Saturated fat is set at 10% of calories -Carbohydrate is set at 60% of calories -Protein is set at 10% of calories
Protein in a Healthy Eating Pattern should be...?
-Include a variety of protein foods in nutrient dense form -Seafood, meats, poultry, eggs, nuts, seeds, soy products, an legumes may be included -Consume at least 8-ounce equivalents of seafood per week to ensure adequate essential fatty acids -Unsalted nuts or seeds in small portions used to replace other protein foods -Choose lean meats
Grains in a Healthy Eating Pattern should be....?
-Include whole grain and limit intake of refined grains, especially those high in sat fats, added sugars, and sodium such as cookies, cakes, and some snack food -At least half of grain intake should be whole grains -Refined grains should be enriched -Whole grains should include some grains, such as some ready-to-eat cereals, that have been fortified with folic acid
Oils in a Healthy Eating Pattern should be...?
-Major source of essential fatty acids and vitamin E -Healthy oils are extracted from plants and are naturally present in nuts, seeds, seafood, olives, and avocados. -Coconut oil, palm kernel oil, and palm oil intake is not part of this recommendation because these oils are high in saturated fats
What does My plate recommend for the "Grains Group"?
-Make at least half of your grain choices those that are whole grains
What does My plate recommend as "Foods to increase"
-Make at least half of your plate fruits and vegetables -Make at least half of your grains whole grains -Switch to fat-free (skim) or low-fat (1%) milk
What makes foods "empty calorie foods"?
-Not nutrient dense -High in sugar and/or fat -Few other nutrients present -Examples include sugared soft drink, chips, cookies, and candy
What are the Dietary Guidelines for Americans designed to reduce?
-Obesity -Hypertension -Cardiovascular disease -Type 2 diabetes -Osteoporosis -Alcoholism -Food-borne illness
Nutrition labels on food and beverages include ________?
-Product name -Name and address of the manufacturer -Amount of product in the package - Ingredients list in descending order by weight -Ingredients that are common allergens -Nutrition Facts panel
What does a healthy eating pattern limit?
-Saturated fats and trans fats, added sugars, sodium, and alcohol -Saturate fat to less than 10% of calories daily -Trans fats to 0 grams daily -Added sugars to 10% calories daily -Sodium to 2300 milligrams (mg) daily -Alcohol in moderate amounts
What does My plate recommend for the "Oils group"?
-Though not a food group, small amounts of oils are needed to supply you with health-promoting fats, called essential fatty acids
What does My plate recommend for the "Dairy Group"?
-To choose primarily low-fat and fat-free items
What does My plate recommend for the "Protein Group"?
-To keep meat serving sizes under control
What does My plate recommend for the "Vegetable Group"?
-Variety within vegetable group is important because different types of vegetables are rich in different nutrients and phytochemicals
Daily Values (DV's) are set for 4 groups and 2 sets of dietary standards?
Set for 4 Groups: -Infants -Toddlers -Pregnant and lactating woman -People over age 4 years Based on 2 set of dietary standards: -Reference Daily Intakes -Daily Reference Values
What is the Dietary Guidelines for Americans? What information does it include?
The U.S. government foundation for nutrition policy and education Reflects most accurate and up-to-date scientific knowledge about: -Nutrition diets -Physical activity -Related healthy lifestyle choices