Chapter 3 Basis of a Healthy Diet

In what year did the USDA introduce the Food Guide Pyramid?

1992

Who regulates and monitors information that can be placed on food labels, including claims about the health benefits of ingredients?

FDA

Food and Nutrition Board (FNB)

group of scientists who develop DRIs

Tolerable Upper Intake Level (Upper Level or 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

Acceptable Macronutrient Distribution Ranges (AMDRs)

ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of diet-related chronic diseases

Recommended kcal intake range?

1000 to 3200 kcal/day

In what year did the USDA introduce the FIRST food guide based on RDAs for General Public Use?

1943

Summary of 2015-2020 Dietary Guidelines for Americans

All food and beverage choices matter, choose a healthy eating pattern that is at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy and reduce the risk of chronic disease Cholesterol Intake shoud be as low as possible when follwing a healthy dietary pattern. Adults who consume alcohol should limit their intake to fewer than two drinks per day (men) and no more than one drink per day (females who are not pregnant). Caffeine consumption should be limited to less than 400 mg/day (three to five 8 oz cups of coffee/day) Limit added sugar intake to less than 10% of total daily calories. Limit saturated fat intake to less than 10% of total daily calories Limit daily sodium intake to less than 2300 mg.

Does the FDA have a legal definition for "natural"?

At this time the FDA does NOT have a legal defintion for natural. The agency does however permit food manufacturers to use the term on labels if the product does not contain added color, artificial flavors or other synthetic substances.

Major Sources of Empty Calories?

Cakes, cookies, pastries and donuts (added sugars and solid fat) Sugar sweetend drinks, including carbonated, energy, sports and fruit drinks (added sugars) Cheese and pizza (sources of solid fat) Ice cream (source of added sugar and solid fat) Sausage, bacon, hot dogs and "ribs"

AMDRs for Adults

Carbohydrate - 45-65% of total kcal Fat - 20-35 % of total kcal Protien - 10-35% of total kcal

Women who are capable of being pregnant should?

Choose foods that contain iron and foods that enhance iron absorption Consume 400 u.g. per day of synthetic folic acid/day (from fortified foods and/or supplements) in addition to dietary sources of folate.

Women who are pregnant or breastfeeding should:

Consume 8 to 12 ounces of seafood per week from a variety of seafood but not eat tilefish, shark, sword fish and king mackerel because they may contain high amounts of the toxic substance methylmercury.

Shift to Healthier Food and Beverage Choices

Dairy Food choices should emphasize fat-free and low fat products including milk, yogurt, cheese or fortified soy dairy substitutes. General population should consume at least 8 ounces of various seafood per week Use oils to replace solid fats Choose foods that provide more potassium, dietary fiber, calcium and vitamin D, which are "nutrients of public health concern" that Americans tend to consume in limited amounts. Iron is an additional nutrient of public health concern for pregnant females.

What is a structure/function claim

Describes role a nutrient or dietary supplement plays in maintaining a structure such as bone, or promoting a normal bodily function such as digestion

What terms may Nutrient Content Claims use?

Free, high, or low to describe how much of a nutrient is in the product. Additionally more or reduced may be used as well.

Which foods are NOT required to have Nutrition Facts Labels?

Fresh fruits, and vegetables, fish and shellfish, meats, and poultry.

Protein Foods

Includes beef, pork fish, liver and poultry. Also include beans, eggs, nuts tofu, and seeds. Rich source of micronutrients, especially iron, zinc, and b vitamins. In general the body absorbs minerals, such as iron and zinc, more easily from animal foods than from plants.

Recommendations for Women according to MyPlate

Kilocalories - 1800 - 2400 Fruits - 2 Cups Vegtables - 2.5-3 cups Grains 6-8 oz Protein foods 5.0 - 6.5 oz Dairy 3 cups Oils 5-7 tsp

Recommendations for Men according to MyPlate

Kilocalories 2600-3200 Fruits 2-2.5 cups Vegetables 3.5 -4 Cups Grains 9-10 oz Protein foods 6.5 - 7 oz Dairy 3 cups Oils 8 - 11 tsp

Southern European Diet

Mediterranean Diet Pyramid is based on dietary practices of Greece southern Italy and the Island ofCrtete. Grains, fruits and vegetables particually beans and potatoes form the foundation of this diet.

Fruits

Most fruits are low in fat and good sources of phytochemicals and micronutrients, especially potassium, Vitamin C and folate. Addtionally whole or cut up fruit is a good source of fiber and are healthier options than juice alone.

What did the USDA replace the Food Pyramid with in 2011?

MyPlate, an interactive dietary and menu planning guide accesible at the website www.choosemyplate.gov

Oils

Oils include canola, corn and olive oils as well as other fats that are liquid at room temperature. Certain spreadable foods made from vegetable oils such as mayonnaise, tub or soft margarine and salid dressing, are also classified as oils. Because nuts olives, avocados and some types of fish have high fat contents, a dietary guide may group these foods with oils. Oils are often sources of vitamin E and essential fatty acids; cod liver oil is a rich source of vitamin D and "healthy fats" including omega-3 fatty acids.

How many years has the USDA issued specific dietary recommendations as food guides for Americans?

Over 100

African Heritage Diets

Traditional african american diet includes sweet potato pie, fried chicken, pork, black eyed peas and "greens" the nutritious leafy parts of plants such as kale collards, mustard, turnip and dandelion. To add flavor, greens may be cooked with small pieces of smoked pork.

Hispanic Diet

Traditional mexican diet included corn, beans and chili peppers, avocados, papayas and pineapples

According to the FDA, what are dietary supplements NOT intended to do?

Treat, diagnose, cure or alleviate the effects of disease

Vegetables

Vegetables include, fresh, cooked, canned, frozen and dried/dehydrated vegetables and 100% vegetable juice. Usually low in fat and rich sources of potassium, vitamin A, vitamin C, folate and fiber. Good source of micronutrients, fiber and phytochemicals and many veetables are natrually low in fat and energy.

fortification

addition of nutrients to any food

enrichment

addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to specific refined grain products.

Estimated Average Requirement (EAR)

amount of a nutrient that should meet the needs of 50% of healthy people who are in a particular life-stage/sex group

Estimated Energy Requirement (EER)

average daily energy intake that meets the needs of a healthy person who is maintaining his or her weight

Solid Fats

bee fat, butter, stick margine, lard (pork fat and shortening are fairly hard at room temperature. Although cream, whipped cream, cream cheese, and coconut oil ar liquid or soft at room temperature these foods are sources of solid fats. Solid fats are generally considered unhealthy fats.

Adequate Intakes (AIs)

dietary recommendations that assume a populations average daily nutrient intakes are adequate because no deficiency diseases are present.

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

Organically Produced Foods

foods that are produced without the use of antibiotics hormones synthetic fertilizers and pesticides genetic improvements or ionizing radiation

dairy foods

milk and products made from milk that retain their calcium content such as yogurt or hard cheeses. Dairy foods are also excellent sources of protien, phosphorus (a mineral) and riboflavin (a B vitamin). Additionally, most of the milk sold in the United States is fortified with vitamins A and D.

Nutrition Facts panel

nutrition information about a food's nutrient contents that is displayed in a specific format on the foods package

Dietary Reference Intakes (DRIs)

set of energy and nutrient intake standards that can be used as references when making dietary recommendations

Daily Values (DVs)

set of nutrient intake standards developed for labeling purposes

nutrient requirement

smallest amount of a nutrient that maintains a defined level of nutritional health.

Recommended Dietary Allowances (RDAs)

standards for recommended daily intakes of several nutrients

Exchange System

tool for estimating the energy, protein, carbohydrate, and fat contents of foods. catagorizes foods into three broad groups, carbhydrates, meat and meat substitutes and fats.

food rating system

variety of methods that evaluate the nutritional value of foods and display this information to consumers