Chapter 3
A diet is likely to be safe and nutritionally adequate if
****a) Average daily intakes for nutrients meet RDA or AI values b) Intakes of various nutrients are consistently less than EAR amounts c) Nutrient intakes are consistently above ULs d) Vitamin supplements are included
Which of the following information is not provided by the nutrition facts table
****a) percentage of calories from fat b) amount of carbohydrate per serving c) serving size d) amount of trans fat per serving
According to eating well with Canada;s food Guide recommendations which of the following foods is included in the milk and alternatives food group?
****a)Cheese b)Eggs c)Butter d)All of the above
The amount of a nutrient that should meet the needs of half of the healthy people in a particular group is the
***a) EAR-Estimated Average Requirement b) RDA- Recommended Dietary Allowance c) AI-Adequate Intake d) UL- Tolerable Upper Intake Level
Canada's Guideline for Healthy Eating
-Enjoy a variety of foods -Emphasize cereals,breads, other grain products, veggies and fruit -choose lower fat dairy products, leaner meat, and food prepared with little or no fat -achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating -limit salt alcohol and caffeine
Upper Intake Level
-Highest possible intake level of a nutrient that can be expected to not cause adverse health effects in a healthy population -developed due to excessive use of supplements
DRI- Dietary Reference Intakes
-Recommended Daily Allowances -Adequate Intake -Tolerable Upper Intake Level -Estimated Average Requirement
Bell Curve
-mean: EAR -97.5th percentile (upper limit of bell curve): RDA -EAR and UL are the margins surrounding the safe range past those you will enter danger range
Canadian Diet Should
-provide energy consistent with the maintenance of body weight within the recommended range -include essential nutrients in amounts recommended -meet acceptable macronutrient distribution ranges -be reduced in sodium content -include no more than 5% of total energy as alcohol -should have community water containing less than 1milligram per litre should be fluoridated to that level -should have no more caffeine than the equivalent of four regular cups a day
Grain Serving Sizes
1 slice of bread 1/2 pita, burger bun, bagel 125 ml cooked rice/ pasta 30g cold cereal
Goals of Dietary Reference Intakes
1- set the values to take into account adequate nutrient intake for individuals- does so with updated RDA 2- Set recommended nutrient intakes to take into account disease prevention 3- facilitate nutrition research and policy (can use EAR to assess nutrient intakes of populations and make recommendations) 4- using the UL- establish safety guidelines for individuals who consume supplements or eat foods to which vitamins or minerals are added- individuals need to know how much of a food is too much
Fats
20-35% of total energy understand that fat is a nutrient and adds considerable tastiness and satiety to your foods choose foods rich in unsaturated fats (fish oils and veggie fats) Get less than 10% of energy from saturated fats AVOID trans fat
Milk/Alt Serving Sizes
250 ml of milk 175 ml of yoghurt 50 g of cheese
Vegetables and Fruit Serving Sizes
250 ml raw leafy greens 125 ml fresh frozen or canned veggies/fruit 125ml 100% veggies/fruit juice
Current Standards For Physical Activity
60 minutes a day, 5 days a week
Meat/Alt Serving Sizes
75 g of lean meat, fish, poultry 175 ml cooked legumes 2 tablespoons of peanut butter 2 eggs
Nutrition Facts Table
Amount of a serving- in household units and grams- similar products must use similar serving sizes Must provide the number of calories as well as the amount of fat Micronutrients as a % of DV
Where do these guidelines come from?
Committees of scientists with expertise in nutrition examine current knowledge studies of individual nutrients information on US and Canadian eating habits Information on health concerns for Canadians
Weight Management
Diet to health linkages -chronic diseases caused by being overweight weight change over time -targeting weight maintenance over time rather than having to lose weight as we get older- yoyo dieting results in more weight gain
Milk and Alternatives
Drink 2 cups of milk/day Drink fortified soy beverages if you don't/can't drink milk Select lower fat milk alternatives
Meat and Alternatives
Eat at least two servings of fish a week Select lean meat and alternatives prepared with little added fat or salt
Physical Activity
Eat to support your activity level
Nutrition Facts table must include 13 core nutrients
Fat, saturated fat, trans fat, sodium, cholesterol, carbohydrate, fibre, sugars, protein, vitamin A, vitamin C, calcium, iron
Health Claims
Food labels can't make unlimited health claims related to their product prevents foods from being advertised as healthy if there is a down side to the product- whole milk- protects canadian consumers
3 Fs and W
Fruit, Fibre, Fish and Water
Daily Value
Gender, Age and Life-Stage specific recommendations Therefore DV is based on 2000 kcal diet There are ranges for healthy intake for many nutrients
Major Food Groups
Grain Products Milk and Alternatives Meat and Alternatives Vegetables and Fruits
What Drove the Development
Harmonization of Nutrient recommendations for Canada and the US- eventually Mexico Considerations for prevention of chronic disease health care we get will eventually deteriorate so we have to have better ways to use our health care money consideration of the risks of excess specificity for younger ages as well as males and females
Ingredient list
Listed in descending order by weight useful for those with allergies or those with specific dietary restrictions or dietary recommendations helpful for shaping diet
Labels
MUST PROVIDE product name manufacturers name and address amount of product in package ingredient list (descending order by weight) nutrition facts panel
Grain Products
Make at least half our grain products whole grain products choose grain products lower in fat, sugar and salt
Daily Food Servings Adults 19-50 Milk and Alternatives
Males 2 Females 2
Daily Food Servings Adults 19-50 Meat and Alternatives
Males 3 Females 2
Daily Food Servings Adults 19-50 Grain Products
Males 8 Females 6-7
Daily Food Servings Adults 19-50 Fruit/Veg
Males 8-10 Females 7-8
Protein
No storage capacity for protein We find protein in many foods choose lean cuts of meat use protein alternatives to animal products nuts and seeds are healthy options
Vegetable and Fruit Recommendations
One dark green and one orange vegetable a day choose vegetables and fruit prepared with little or no added fat, sugar or salt Have vegetables and fruit more than juice whenever possible choose raw, except carrots- cooked carrots are slightly more nutritious than raw carrots
Bioavailability
Percentage of a nutrient that we take into our GI tract that makes it into our body- inside GI tract is considered outside of the body -depends on age, gender, quality of health, periods of growth
Nutrient Content Claims
Reduced Fat High in Fibre Cholesterol free
Carbohydrates
Sugar, Polysaccharides, Starch, Complex Carbohydrate Some are healthier than others (consider fibre content, nutrient composition and density) Limit added sugars
Adequate Intake
The average daily amount of a nutrient that appears sufficient to maintain a specified criterion; guide used when RDA or EAR cannot be determined -still represents a recommended intake -some ubiquitous B vitamins have AIs -determined by reviewing average intake levels of health individuals -can be used with individuals or groups
RDA- Recommended Dietary Allowances
The average daily amounts of nutrients considered adequate to meet the known nutrient needs of majority (97.5%) of health people -average across a number of days, because body is good at storing -based on solid, reliable evidence and observations -RDA is the foundation of the dietary reference intakes -often gender and age specific -used primarily with individuals -make recommendations based on this, rather than EAR
Estimated Average Requirement
The lowest continuing intake level for a nutrient that will maintain a level of nutrient status for an individual- requirement so a deficiency doesn't develop -meets needs for 50% of the population -used primarily with populations
Organic Products
These products are those that have been produced without antibodies, hormones, synthetic fertilizers and pesticides, genetic improvements and iodizing radiation -must be 95% or greater organic content -generally negligible difference in nutrient content from conventional foods
Fruit is generally a good source of all of the following substances except
a) Fibre b) Vitamin C c) Phytochemicals ****d) Protein
Which of the following statements is false
a) RDAs are standards for daily intakes of certain nutrients b) RDAs meet the nutrient needs of nearly all Healthy people c) RDAs contain a margin of safety ****d) RDAs are required for nutrients
Daily values are
a) for people who consume 1200-1500 calorie diets b) based on the lowest RDA or AI for each nutrient ****c) Dietary standards developed for food labelling purposes d) Used to evaluate the nutritional adequacy of a populations diet
The Estimated Energy Requirement
a) has a margin of safety b) does not account for a persons height, weight or physical activity level ****c) is based on the average daily energy needs of a healthy person d) reflects a person's actually daily energy needs
Organically grown foods are
a) nutritionally superior to foods made from conventionally produced crops ****b) produced without the use of antibiotics pesticides of genetic improvements c) usually less expensive than conventionally produced foods d) all of the above
Protein Rich food sources that also contain saturated fat and cholesterol include
a) peanut butter b) dry beans c) nuts ****d) beef
Nutritional standards, such as RDAs, are
a) used to develop formula food products b) the basis for establishing DVs c) used to evaluate the nutritional adequacy of diets ****d) All of the above
ADMR
acceptable macronutrient distribution ranges indicate ranges of carb, fat, protein that provide adequate amounts of energy and reduce risk of diet related chronic diseases
Light or Lite reference
color, texture, flavour, alcohol, fat, sodium
DRI
daily recommended intake, set of values for the dietary nutrient intakes of healthy people in US and Canada -designed by food and nutrition board -used in planning and assessing diets
EER
estimated energy requirement, average daily energy intake that meets the needs of a healthy person who is maintaining his or her weight, can use it to evaluate an individuals energy intake, more specific as it takes into account physical activity level, height, weight, sex and life stage
Daily Value (DV)
on food labels, assume 2000 calorie diet
Requirements
smallest amount of a nutrient required to maintain a certain level of health -assumption is that people are healthy
Nutrition Facts table is NOT required on
spices and coffee alcoholic beverages fresh fruit and veggies fresh meat food sold at roadside stands, fairs, farmer's markets individual servings of food sold for immediate consumption such as sandwiches one bite candies or desserts
