Intro to Nutrition: Chapter 3
The Exchange System
- a diet planning tool for estimating the energy, protein, carbohydrate, and fat contents of foods - was originally developed to assist those with diabetes
Nutrient claims on food labels
- are very specific - follow legal definitions - can be quantified - designed to address amounts of nutrients
Phases of classifying food servings
- determine ingredients - classify ingredients into food groups - judge amounts of foods using familiar objects - determine what the recipe provides
Nutrition Facts
- indicates the % Daily Value of some food constituents - indicates serving amounts - lists certain food constituents
2015-2020 Dietary Guidelines
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
Protein, fruits, vegetables, dairy, and grains
5 different food groups that MyPlate focuses on:
5%
A food is considered a low source of a nutrient if it provides what percent of the daily value (DV) or less?
May use less pesticides
Difference between organically grown foods and conventionally grown crops
No
Does the FDA require dietary supplement manufacturers or sellers to provide evidence that labeling claims are accurate or truthful before they appear on product containers?
A single serving of the food product cannot contain more than 13 grams of fat, 4 grams of saturated fat, 60 mg cholesterol, or 480 mg of sodium
General requirements that must be met before a health claim can be made for a food product include
Vitamin D and added sugar
Information required on the new Nutrition Label
Weight
Ingredients are listed on the Nutrition Facts label in descending order by what?
standards of identity
Intended to prevent manufactures from producing substandard foods and marketing the items to consumers
10%
Limit saturated fat intake to less that _____ of total daily calories
Nutrition Facts Panel
Must include: - Product name - name and address of manufacturer - amount of product in the package - ingredients panel - certain nutrient constituents
Supplements Facts label
Must include: - manufactures address - %DV of each nutrient in supplement - serving size
Potassium, calcium, dietary fiber, and vitamin D
Nutrients that Americans tend to consume in limited amounts and should increase
enrichment
Replaces some of the nutrients that foods lose during refinement
Solid fats
Solid fats are fats that are solid at room temperature, like butter and shortening.
5
The Dietary Guidelines are updated every ___ years
Hispanic
The ____________ population is now the largest minority group in the US
fortification
The addition of nutrients that are not naturally present
Estimated Average Requirement (EAR)
The amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life-stage/sex group
Estimated Energy Requirement (EER)
The average daily energy intake that meets the needs of a healthy person who is maintaining his or her weight
total amino acids
The components of the Nutrition Facts panel does not include
Vegetable and rice or noodles
Traditional Asian food generally feature large amounts of what?
Fluoride
Which mineral is not required on the new Nutrition Fact label?
Dietary Guidelines for Americans
a set of recommendations about smart eating and physical activity for all Americans ages 2 and older
structure/function claim
describes the role of a nutrient or dietary supplement plays in maintaining a structure such as bone or promoting a normal function such as digestion - not required on the Supplement Facts label
major food groups
grains, dairy, fruits, vegetables, protein
Tolerable Upper Intake Level (UL)
highest average amount of a nutrient that is unlikely to harm most people when the amount is consumed daily
Whole grains
intact, ground, cracked, or flaked seeds of cereal grains
Daily Value (DV)
recommended daily amount of a nutrient; used on food labels as a rough guide to help people see how a food fits into their diet based on a 2000-kcal calorie diet
Recommended Dietary Allowance (RDA)
standards for recommended daily intakes of several nutrients
Adequate Intake (AI)
the average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined
Nutrition Facts Panel
the label on a food package that contains the nutrition information required by the FDA
5
A food must contain how many grams or more of fiber per serving to be labeled as high fiber?
Dietary Reference Intakes (DRIs)
A set of energy and nutrient intake standards that nutrition experts can use as references when making dietary recommendations
45-65%
AMDR for carbohydrates
20-35%
AMDR for fat
10-35%
AMDR for protein
Ethnicity and Culture
Alternative food pyramids from the Food Guide Pyramid are based on
400 mg
Caffeine consumption should be limited to less than __________ per day
dietary guidance system
food guide that translates the DRIs and evidence-based information concerning the effects of certain foods and food components on health into dietary recommendations
empty calorie foods
foods that are high in calories and low in nutrients
Recommended required fruit intake
- juices should be 100% without added sugars - at least half of fruit intake should be from whole fruits
MyPlate
An interactive dietary and menu-planning guide that includes a variety of food, nutrition, and physical activity resources for consumers
Acceptable Macronutrient Distribution Range (AMDR)
Ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of developing certain diet-related chronic diseases, such as heart disease and type 2 diabetes
nutrient requirement
The smallest amount of a nutrient that maintains a defined level of nutritional health
1 and 1/2
The standard serving size in the fruit group is equivalent to _____ cup of fruit and ______ cup of dried fruit
organically produced foods
foods that are produced without the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation