Nutrition - Lesson 1 - Chapter 2 (Tools for Healthy Eating)

Comparison of food amounts A woman's fist is the size of approximately:

1 cup of pasta or vegetables

Comparison of food amounts The "O" made by a woman's thumb and forefinger is the size of approximately:

1 tablespoon of oil

MyPlate

1. A tool that depicts five food groups using the familiar mealtime visual of a place setting; part of a USDA Web-based initiative to provide consumer information with a food guidance system to help you build a healthy diet based on the current Dietary Guidelines for Americans 2. Part of Web-based initiative, ChooseMyPlate.gov 3. Shows a variety of food groups 4. Promotes proportionality, moderation, variety, and personalization of diet

Estimated Energy Requirement (EER)

1. Amount of daily energy needed to maintain a healthy body weight and meet energy (calorie) needs based on age, gender, height, weight, and activity level 2. Different approach than RDAs or AIs- takes into account individual energy needs daily to maintain energy balance

Functional Foods - berries, red grapes, cherries (ANTHOCYANINS)

1. Anthocyanins are found in these foods and may have the following benefit: a). act as antioxidants, may contribute to brain function

Estimated Average Requirement (EAR)

1. Avg amount of a nutrient known to meet the needs of 50 % of individuals in similar age & gender group 2. Starting point for determining the other values

Recommended Dietary Allowance (RDA)

1. Based on EAR, but set higher 2. Avg amount of a nutrient that meets the needs of nearly all individuals (97 to 98 %) in a similar age and gender group

Functional Foods - broccoli, cantaloupe, carrots, pumpkins (BETA-CAROTENE)

1. Beta-carotene is found in these foods and may have the following health benefit: a)function as an antioxidant in the body

Functional Foods - oatmeal, oats, oat bran (BETA-GLUCAN)

1. Beta-glucan is found in these foods and may have the following health benefit: a). Lowers blood cholesterol

MyPlate concept and recommendations:

1. Concept: Emphasizes and encourages changes in diet, eating behaviors and physical activity 2. Recommendations: a) Balance calories b) Increase these foods: make half your plate fruits and vegetables; make half your grains whole grains; switch to fat-free or low-fat diary products c) Reduce sodium content d) Drink water instead of sugary drinks

Portion control

1. Controlling the quantity of particular foods by using appropriately sized servings. 2. Measure food until you develop an "eye" for correct portion size 3. Use smaller plates so portions appear larger 4. Store leftovers in portion-controlled containers 5. Don't eat snacks directly from box or bag - measure a portion first and eat only that amount 6. Cook smaller quantities of food so you don't pick at leftovers 7. Eating out: ask for half-orders, order appetizer as main entree, Stop eating when full - take home rest 8. Grocery shopping: divide packages of snacks into individual portions and consume only one at any one sitting; be aware of number of servings in package, read labels, buy foods in preportioned servings

Tools for healthy eating

1. Dietary Reference Intakes (DRIs): Indicates how much of each nutrient you need to consume in order to maintain good health, prevent chronic diseases, avoid unhealthy excesses 2. Dietary Guidelines for Americans: MyPlate Daily Values on Food Labels

Dietary Reference Intakes (DRIs) consumer use Do's and Don'ts

1. Do aim for the RDA (Recommended Dietary Allowance) 2. Do aim for the AI (Adequate Intake) if an RDA is not available 3. Do follow the AMDR (Acceptable Macronutrient Distribution Range) regarding the percentage of carbohydrates, protein, and fat in your diet 4. DON'T use the EAR (Estimated Average Requirement) when planning your diet 5. Don't exceed the UL (Tolerable Upper Intake Level) when planning your diet

Nutrition Labels Most people who read and follow nutrition labels already:

1. Do so as part of a healthy lifestyle 2. Groups of people impacted by labeling are already lean, already use nutrition labels to make healthy choices, and are, as a result, not part of the obesity pandemic (I would disagree somewhat)

Dietary Reference Intakes (DRIs) - 5 reference values

1. Estimated Average Requirement (EAR) 2. Recommended Dietary Allowance (RDA) 3. Adequate Intake (AI) 4. Tolerable Upper Intake Level (UL) 5. Acceptable Macronutrient Distribution Ranges (AMDR)

Dietary Reference Intakes (DRIs) reference values:

1. Estimated Energy Requirement (EER) - Amount of daily energy needed to maintain healthy weight and meet energy needs 2. Takes into account AGE, GENDER, HEIGHT, WEIGHT, and ACTIVITY LEVEL 3. Different approach than RDAs or AIs

Functional Foods - dark chocolate, green apples (FLAVANOLS)

1. Flavanols are found in these foods and may have the following benefit: a). contribute to heart health

Nutrient dense foods vs. less nutrient dense

1. Fresh, frozen and canned vegetables, dried beans and peas VS. french fries and potato chips 2. Dried fruit, whole fruit, 100% fruit juice VS. fruit canned in syrup, fruit drinks, sweetened dried fruit 3. Brown rice, bulgur, couscous, oats, pasta, popcorn, rice, whole-grain cereals, bread, crackers VS. buttered popcorn, cake, cookies, doughnuts, pastries 4. Dried beans and peas, eggs, fish, lean meat, nuts, skinless poultry, seeds VS. fatty cuts of meats and lunchmeat, fried chicken or fish, poultry with skin 5. Low-fat or nonfat cheese, milk or yogurt, low-fat ice cream or frozen yogurt

MyPlate - consumer use

1. Gives you the number of servings to eat from each food group based on daily calorie needs 2. Calorie needs based on age, gender, and activity level 3. You can mix up your choices within each food group

Tolerable Upper Intake Level (UL)

1. Highest amount of a nutrient that can be consumed daily without harm in a similar age and gender group of individuals 2. Consuming amount higher than the UL daily may cause toxicity

Functional Foods - tomatoes and tomato sauce (LYCOPENE)

1. Lycopene is found in these foods and may have the following health benefit: a) lower risk of prostate cancer

Dietary Reference Intakes (DRIs) consumer use to plan and make healthy food choices

1. Meet the RDA (Recommended Dietary Allowance) or AI (Adequate Intake) of all nutrients 2. Not exceed the UL (Tolerable Upper Intake Level) 3. Consumer the energy-yielding nutrients within the ranges of the AMDR (Acceptable Macronutrient Distribution Range)

Dietary Guidelines for Americans (2010)

1. Most recent (current) nutrition and physical activity recommendations. 2. Set by the USDA and Department of Health and Human Services 3. Guidelines updated and published every five years 4. Allow healthy individuals aged 2 and older to maintain good health and prevent chronic diseases 4. Emphasize healthy food choices, maintaining healthy weight, and physical activity. 5. Guidelines for types of foods, moderate alcohol intake, and food safety are also included

FDA Regulation - Food labeling EVERY food label must include the following:

1. Name of the food 2. Net weight 3. Name and address of manufacturer or distributor 4. List of ingredients 5. Standardized nutrition information

FDA Regulation - Food claims and Nutrients The FDA allows and regulates the use of:

1. Nutrient content claims 2. health claims (authorized health claims; health claims based on authoritative statements; qualified health claims) 3. structure/function claims

Functional Foods - salmon, sardines, tuna (Omega-3 fatty acids)

1. Omega-3 fatty acids are found in these foods and may have the following benefit: a). reduce the risk of heart disease

Functional Foods - Benecol spreads (Plant sterol and stanol esters)

1. Plant sterol and stanol esters are found in these foods and may have the following benefit: a). Lowers blood cholesterol

Functional Foods - active cultures in fermented dairy products such as yogurt (PROBIOTICS)

1. Probiotics are found in these foods and may have the following benefit: a). support intestinal health

Acceptable Macronutrient Distribution Range (AMDR)

1. Recommended range of intake for energy-containing nutrients 2. A healthy range of intakes for the energy-containing nutrients (carbohydrates, proteins, fats) in your diet, designed to meet your nutrient needs and help reduce the risk of chronic diseases

Healthy Diet - Reduce these food components:

1. Sodium (2,300mg; 1,500mg for 50+, African American, those with hypertension, chronic kidney disease) 2. Saturated fatty acids - Less than 10% of daily calories - replace them with monounsaturated and polyunsaturated fatty acids. 3. Cholesterol - less than 300 mg 4. Trans fatty acid - as low as possible (by limiting foods that contain synthetic sources of trans fat (partially hydrogenated oils) and other solid fats) 5. Calories from solid fats (not liquid at room temperature) 6. Calories from added sugars 7. LIMIT Refined grains (especially those that contain solid fats, added sugars, and sodium) 8. Alcohol consumption in moderation (up to one drink daily for women, 2 drinks daily for men)

Functional Foods - tofu, soy milk (SOY PROTEIN)

1. Soy protein is found in these foods and may have the following health benefit: a). lower risk of heart disease

Food Labels - How to use them:

1. Tells you what's in the package to help consumers make informed food choices- contain nutrition facts panel- food labels list Daily Values (DVs) 2. Compare Foods: Use %DV to compare food products 3. Understand Nutrient Content Claims: Use %DV to help distinguish one claim from another, such as "light," "low," and "reduced." Simply compare %DVs in each food product to see which one is higher or lower in a particular nutrient. There is no need to memorize definitions. 4. Dietary Trade-Offs: You can use the %DV to help you make dietary trade-offs with other foods throughout the day. 5. For each nutrient listed in the table, there is a DV, a %DV, and dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts' recommended upper or lower limits for the nutrients listed, based on a 2,000-calorie daily diet.

MyPlate concepts:

1. The benefits of healthy eating add up over time, bite by bite. Small changes matter. 2. Make half your plate fruits and vegetables: focus on whole fruits. 3. Make half your plate fruits and vegetables: vary your veggies. 4. Make half your grains whole grains. 5. Vary your protein routine. 6. Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions).

Dietary Guidelines for Americans - summary of concepts and recommendations

1. Two primary concepts: a) Maintain calorie balance over time to achieve and sustain healthy weight b) Consume more nutrient-rich foods and beverages 2. Key Recommendations: a) Balance calories to manage weight (with improved eating habits and increased physical activity) b) Reduce some food components (limiting sodium, saturated fat, dietary cholesterol, trans fat, sugars, refined grains, alcohol) c) Increase some foods and nutrients (more fruits and vegetables, whole grains, fat-free dairy, lean meats, seafood, oils instead of solid fats & CHOOSE foods with potassium, dietary fiber, calcium, vitamin D d) Build healthy eating patterns (select eating pattern that meets nutrient needs over time & FOLLOW food safety recommendations when preparing and eating foods to avoid foodborne illnesses

Adequate Intake (AI)

1. Used if scientific data to determine EAR and RDA are insufficient 2. Next best (scientific) estimate of amount of nutrient needed to maintain good health 3. Approximate amount of a nutrient that groups of similar individuals are consuming to maintain good health

Healthy Diet Food components to increase (ADDITIONAL):

1. Vegetable and fruit intake 2. Variety of vegetables, especially dark-green and red and orange vegetables and beans and peas 3. 50%+ grain choices as whole grains 4. Increased intake of fat-free or low-fat milk and milk products or fortified soy beverages 5. Variety of protein foods - seafood, lean meat and poultry, eggs, beans and peas, soy products, unsalted nuts and seeds 6. Amount and variety of seafood consumed (choosing seafood in place of some meat and poultry) 7. Replace protein foods higher in solid fats with those lower in both fat and calories 8. Replace solid fats with oils where possible 9. Foods that provide more potassium, dietary fiber, calcium, and vitamin D (vegetables, fruits, whole grains, milk and milk products)

Functional Foods - whole-wheat bread, brown rice, popcorn (WHOLE GRAINS)

1. Whole grains are found in these foods and may have the following benefit: a). reduce the risk of some cancers and heart disease

FDA Regulations Health claims based on authoritative statements (well-established) examples include:

1. Whole-grain foods and risk of heart disease and certain cancers 2. potassium and risk of high blood pressure 3. fluoridated water and risk of dental caries 4. saturated fat, cholesterol, and trans fat and risk of heart disease

Three key principles of a healthy diet:

1. balanced diet includes healthy proportions 2. varied diet includes many different foods 3. a moderate diet provides adequate amounts of nutrients and energy

FDA Regulations Qualified health claims (less well-established)

1. based on evidence still emerging 2. current evidence to support claim is greater than the evidence that claim is not valid 3. allowed in order to expedite the communication of potentially beneficial health information to the public 4. wording must include the statement "the evidence to support the claim is limited or not conclusive" or "some scientific evidence suggests..." 5. can be used on dietary supplements if approved by FDA

FDA Regulations Health claims based on authoritative statements (well-established)

1. based on statements made by a U.S. government agency (e.g., Centers for Disease Control and Prevention (CDC), National Institutes of Health (NIH) 2. wording must include "may" (not will) to illustrate that other factors in addition to the food or ingredient may play a role in the disease or condition 3. can ONLY be used on food and CANNOT be used on dietary supplements.

FDA Regulations Authorized health claims (well-established)

1. based on well-established relationship between the food/compound and health benefit. 2. requires food manufacturers to petition FDA, providing scientific research backing claim 3. requires a significant agreement among supporting research along with consensus among numerous scientists and field experts - that there is indeed a relationship between the food or dietary ingredient and the disease or health condition 4. requires specified wording (NOTE: as of 2015 - the FDA has only approved 12 authorized health claims!)

FDA Regulations Authorized health claims - include

1. calcium and osteoporosis 2. sodium and hypertension 3. dietary fat and cancer 4. dietary saturated fat and cholesterol and risk of coronary heart disease 5. fiber-containing grain products, fruits and vegetables and cancer 6. fruits, vegetables, fiber-containing grain products, particularly soluble fiber, and the risk of coronary heart disease 7. fruits and vegetables and cancer 8. Folate and neural tube defects 9. dietary noncarcinogenic carbohydrate sweeteners and dental caries 10. soluble fiber from certain foods and risk of coronary heart disease 11. soy protein and risk of coronary heart disease 12. plant sterol/stanol esters and risk of coronary heart disease

Functional food concerns and problems (may arise)

1. consumers haphazardly adding functional foods to their diets - health problems may arise 2. many options between products can be confusing 3. consumers may feel "off the hook" to eat healthy the rest of the day after eating a food labeled as healthy. 4. not a magic elixir to negate a poor diet 5. problems may arise if too much is consumed 6. functional beverages (herbal beverages, vitamin-enhanced waters) can have more calories and added sugar than soft drinks

Healthy Diet Food components to increase:

1. fruits. 2. vegetables. 3. whole grains4. fat-free 5. dairy 6. lean meats 7. seafood 8. oils 9. potassium 10. fiber 11. calcium 12. vitamin D

Dietary Reference Intakes (DRIs) 3 steps must one make when using the DRIs to plan a quality diet and make healthy food choices:

1. meet the RDA or AI for all nutrients 2. do not exceed the UL 3. consume the energy-yielding nutrients within the ranges of the ADMR

Dietary Reference Intakes (DRIs)

1. reference values for the essential nutrients needed to maintain good health, to prevent chronic diseases, and to avoid unhealthy excesses 2. Provide recommendations to prevent malnutrition and chronic diseases for each nutrient. 3. The upper level is designed to prevent overnutrition or toxicity. 4. Issued by U.S. National Academy of Sciences' Institute of Medicine 5. Updated periodically based on latest scientific research (over 10 times since the 1940s)

FDA Regulations Qualified health claims (less well-established) examples include:

1. selenium and cancer 2. antioxidant vitamins and cancer 3. nuts and heart disease 4. Omega-3 fatty acids and heart disease 5. B vitamins and vascular disease 6. monounsaturated fatty acids from canola oil and risk of coronary heart disease 7. 0.8 mg folic acid and neural tube birth defects 8. green tea and cancer 9. chromium picolinate and diabetes 10. calcium and colon/rectal cancer and calcium and recurrent colon/rectal/polyps 11. calcium and hypertension, pregnancy-induced hypertension, and preeclampsia 12. tomatoes and/or tomato cause and prostate, ovarian, gastric and pancreatic cancers 13. corn oil and corn-oil containing products and risk of heart disease

Food Labels - What are the required components on a food label

1. serving sizes uniform among similar products 2. how a serving of food fits into an overall daily diet 3. uniform definitions for descriptive labels terms such as "fat-free" and "light" 4. accurate and science-based health claims 5. presence of any of the 8 common allergens

Healthy Diet What 6 food components should be reduced?

1. sodium 2. saturated fat3. trans fat 4. sugars5. refined grains 6. alcohol

Functional food benefits

1. thwart patient's chronic diseases 2. in some situations as an economical way to treat a disease (Economical way for health professionals to treat chronic disease)

Acceptable Macronutrient Distribution Range (AMDR) for Proteins:

10 to 35% of daily caloric intake

Functional foods - Americans spend more than $_____________ each year

15 billion

Choosing types of food over others Choosing regular soda (1 can) over diet soda will add

150 calories of added sugars

Choosing types of food over others Choosing a glazed doughnut (yeast) over an English muffin will add

165 calories of solid fats and added sugars

Comparison of food amounts A man's fist is the size of approximately:

2 cups of pasta or vegetables

Acceptable Macronutrient Distribution Range (AMDR) for Fat:

20 to 35 % of daily caloric intake

Affordable Care Act/Obamacare The Affordable Care Act (Obamacare) has a provision that forces restaurants with more than ______ locations to disclose ________

20; calories on the menu board (and in written form by the end of 2013)

Choosing types of food over others Choosing French fries (medium) over a baked potato will add

299 calories of solid fats

Comparison of food amounts A woman's palm is the size of approximately:

3 ounces of cooked meat, chicken, or fish

Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates:

45 to 65% of daily caloric intake

Choosing types of food over others Choosing 1 cup of whole milk over fat-free milk will add

65 calories of solid fats

Choosing types of food over others Choosing 3 ounces roasted chicken thigh with skin over roasted chicken breast skinless will add

70 calories of solid fats

energy density

A measurement of the calories in a food compared with the weight (grams) or volume of the food

Food Groups - Recommended amounts (2000 cal)

A. 2.5 cups of vegetables (dark green, orange, starchy, and other vegetables and some legumes B. 2 cups of fruits C. 6 ounces of grains (1 ounce is a serving) D. 5.5 ounces of protein (lean meat, poultry, fish or equivalent in meat alternatives such as beans E. 3 cups dairy F. 6 tsp oil

Nutrition Facts panel (UPDATED-CURRENT 2020) Changes in the Nutrition Facts panel - Information added

Added sugars have been added to the label because consuming too much added sugars can make it hard to meet nutrient needs while staying within calorie limits. Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. Vitamin D and potassium are now required to be listed on the label because Americans do not always get the recommended amounts. Diets higher in vitamin D and potassium can reduce the risk of osteoporosis and high blood pressure, respectively.

Dietary Guidelines for Americans

Are the current nutrition and physical activity recommendations for Americans age 2 and older, including those who may be at risk for chronic disease. Designed to help individuals improve their diet to lower their risk of chronic diseases and conditions such as diabetes mellitus, heart disease, certain cancers, osteoporosis, high blood pressure, high blood cholesterol levels, and most importantly, obesity

Nutrition Labels and use in Grocery Shopping

Associated with higher fiber and iron intake, but not with reduced calories, saturated fat, or cholesterol (USDA economic research study)

Functional Food benefit examples

Broccoli (contains beta-carotene, a phytochemical that protects cells from damaging substances that increase risk of chronic diseases

Nutrition Facts panel (UPDATED-CURRENT 2020) Changes in the Nutrition Facts panel - Information no longer required

Calories from fat has been removed because research shows the type of fat consumed is more important than the amount. Vitamin A and C are no longer required on the label since deficiencies of these vitamins are rare today. These nutrients can be included on a voluntary basis.

Nutrition Facts panel Calories

Calories per serving are listed as well as the number of servings in the box

Nutrition Facts panel Daily Value %

Can tell you if a food is high or low in a nutrient or dietary substance

Claims health claims

Claims on the label that describe a relationship between a food or dietary compound and a disease or health-related condition

Claims structure/function claims

Claims on the label that describe how a nutrient or dietary compound affects the structure or function of the human body

Claims Nutrient content claims

Claims on the label that describe the level or amount of a nutrient in a food product

zoochemicals

Compounds in animal food products that are beneficial to human health (Omega-3 fatty acids)

MyPlate: Explain the concept and name the five food groups, along with the typical foods represented in each group:

Concept: Food represented: vegetables, fruits, grains, protein, and dairy

Functional Foods - concerns

Confusion over claims Excess consumption may cause problems

Functional Foods - Consumer use

Consume naturally-occurring phytochemicals and zoochemicals Don't overconsume packaged functional foods Get ADVICE from a registered dietitian

Dietary Reference Intakes (DRIs) While the ____ were released to prevent undernutrition, the ____ were developed out of concern over the incidence of overnutrition among Americans

DRIs; Dietary Guidelines for Americans

Sodium guidelines

Daily sodium intake should be less than 2,300 mg. Further reduction to 1,500 mg for people 51+ and those of any age who are African American or have hypertension, chronic kidney disease (1,500 mg applies to roughly half of the U.S. population)

Healthy Diet First step in creating a personalized daily food plan

Determine calorie needs by finding out how active you are: a) Vigorously active: race-walk, job, swim laps, singles tennis, bike 10 mph+ b) Moderately active: water aerobics, doubles tennis, ballroom dancing, gardening, walking briskly

Estimated Average Requirement VS. Recommended Dietary Allowance

EAR is the average amount of a nutrient known to meet the needs of 50% of individuals in a similar age/gender group, while RDA is the average amount of a nutrient known to meet the needs of nearly all individuals or 97 to 98%.

Dietary Reference Intakes (DRIs) DRIs are made up of:

EARs, RDAs, AIs, ULs, and AMDRs (Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), Acceptable Macronutrient Distribution Range (AMDR)

Daily Values (DVs)

Established reference levels of nutrients, based on 2,000-calorie diet, that are used on food labels

Nutrition Facts panel Daily Values (DV) general reference value

Explains the the Daily Values are based on a 2,000 calorie diet and that your daily values may be higher or lower depending on your calorie needs

Structure/function claims Unlike other health claims, structure/function claims do not have to be preapproved by the:

FDA

functional foods

Food that have a positive effect on health beyond providing basic nutrients

Nutrition Facts panel - When was it update?

January 1, 2020

Dietary Reference Intakes (DRIs) DRI's provide recommendations to:

Maintain good health Avoid unhealthy excesses Prevent malnutrition and chronic diseases for each nutrient

Dietary Reference Intakes (DRIs) tell you how much of each nutrient you need to consume to:

Maintain good health Prevent chronic disease Avoid unhealthy excesses

MyPlate Considered an essential component of a healthy diet, but not considered a food group:

Oils

Portion vs. serving

PORTION is the amount of food eaten at one sitting, at home it would be the amount that you heap on your plate; in a restaurant, it is the amount brought out on your plate SERVING SIZE is a standard amount of food that is customarily consumed

phytochemicals

Plant chemicals that have been shown to reduce the risk of certain diseases such as cancer and heart disease (beta-carotene)

Nutrition Facts panel Dietary components and nutrients most individuals need in their diets

Potassium, Total Carbohydrate, Dietary Fiber, Sugars, Proteins (grams per servicing and percentage of Daily Value)

Dietary Guidelines for Americans are made up of:

Recommendations guided by two over-arching concepts: a) Maintain calorie balance over time to achieve and sustain a healthy weight b) Consume more nutrient-rich foods and beverages

Estimated Average Requirement (EAR) is used to obtain the _________

Recommended Daily Allowance

Nutrition Facts panel (UPDATED-CURRENT 2020) Changes in serving sizes

Serving size is displayed in larger font, making it easier to read. Serving sizes have been updated to more accurately reflect realistic portions (based on the amount that most people realistically consume)

Menu Labeling (Restaurants) Nutrition Labels Mixed results

Some people will make a healthier choice but some don't depending on other factors such as interest in losing weight

Structure/function claims

Statement that describes how a nutrient or dietary compound affects the structure or function of the human body. Cannot state that the nutrient or dietary compound can be used to treat a disease or condition. Claims can be made on both foods and dietary supplements. Although they do not have to be pre-approved by the FDA, these claims do have to be truthful and NOT MISLEADING

MyPlate These are not food groups in MyPlate:

Sweets and Alcohol (and should be limited in a diet)

Nutrition Facts panel (UPDATED-CURRENT 2020) Changes in DVs (Daily value percentages)

The DVs for many nutrients have been updated based on new nutrition research. (the %DV may now be different on some of your favorite products or supplements. As a result, you may need to consume more or less of a certain food, beverage or dietary supplement in order to meet the DVs or the recommended amounts)

nutrient density

The amount of nutrients per calorie in a given food; nutrient-dense foods provide more nutrients per calorie than less nutrient-dense foods

Nutrition Facts panel

The area on the food label that provides a uniform listing of specific nutrients obtained in one serving of food

toxicity

The level at which exposure to a substance becomes harmful

proportionality

The relationship of one entity to another; vegetables and fruits should be consumed in a higher proportion than dairy and protein foods in the diet

Nutrition Facts panel Nutrients (that should be limited in a diet)

Total Fat, saturated fat, Trans fat; Cholesterol, Sodium (grams per serving and percentage of Daily Value)

Dietary Reference Intakes (DRIs) are issued by:

U.S. National Academy of Sciences' Institute of Medicine

MyPlate as a food guidance system:

Uses visual diagrams providing variety of food recommendations to help create a well-balanced diet

overnutrition

a state of excess nutrients and calories in the diet

undernutrition

a state of inadequate nutrition whereby a person's nutrient and/or calorie needs aren't met through the diet

Dietary Guidelines The Dietary Guidelines for Americans, 2010 recommend that you maintain (a) ________________ over time and sustain a healthy (b) ___________

a) calorie balance; b) weight

Nutrition Facts panel (2010) The Nutrition Facts panel must contain (a) ________, _________, and _____ per serving. Vitamins b) ____, ____, and ________ do not have to be listed unless they have been added to the food and/or the product (c) _______________________________ on the label

a) calories, fat, saturated fat; b) E, D, Potassium; c) makes a claim about them

Recommended Daily Allowance (RDA) is the amount of a (a) ____________ that you should be consuming (b) ________ to maintain good health

a) nutrient; b) daily

Estimated Average Requirement (EAR) The EAR is the amount of a (a) _____________ that would meet the needs of (b) _________ of the individuals in a specific (c) _____ and _______ group

a) nutrient; b) half; c) age and gender

Structure/function claims are the (a) ________ and have the (b) weakest __________ on labels.

a) weakest; b) wording

Omega-3 fatty acids are found in (a) these functional foods and MAY have (b) these health benefits:

a). Salmon, sardines, tuna b). reduce the risk of heart disease

Probiotics are found in (a) these functional foods and MAY have (b) these health benefits:

a). active cultures in fermented dairy products such as yogurt b). support intestinal health

Anthocyanins are found in (a) these functional foods and MAY have (b) these health benefits:

a). berries, red grapes, cherries b). act as antioxidants, may contribute to brain function

Beta-carotene is found in (a) these functional foods and MAY have (b) these health benefits:

a). carrots, pumpkin, cantaloupe, broccoli b). function as an antioxidant in the body

Flavanols are found in (a) these functional foods and MAY have (b) these health benefits:

a). dark chocolate, green apples b). contribute to heart health

Plant sterol and stanol esters are found in (a) these functional foods and MAY have (b) these health benefits:

a). fortified margarines, like Benecol spreads b). lowers blood cholesterol

Beta-glucan is found in (a) these functional foods and MAY have (b) these health benefits:

a). oatmeal, oats, oat bran b). lowers blood cholesterol

Soy protein is found in (a) these functional foods and MAY have (b) these health benefits:

a). tofu, soy milk b). lower risk of heart disease

Lycopene is found in (a) these functional foods and MAY have (b) these health benefits:

a). tomatoes, tomato sauce b). lower risk of prostate cancer

Whole grains are found in (a) these functional foods and MAY have (b) these health benefits:

a). whole-wheat bread, brown rice, popcorn b). reduce the risk of some cancers and heart disease

Calories Caloric needs are based on these factors:

age, gender, height, weight, and activity level

Nutrition Facts Panel and Daily Values are found on:

all food labels

Functional food - best way to use

as part of a healthy diet that can help prevent adverse health conditions from occurring in the first place

Functional Foods have a positive effect on health beyond providing:

basic nutrients

Menu Labeling (Restaurants) People generally underestimate the _________ and _____ content in restaurant menu items.

calories and fat

MyPlate uses a representational icon that depicts:

five food groups using the familiar mealtime visual of a place setting

MyPlate is the most recent ____________ ___________ system for Americans, released by the USDA in 2010

food guidance

Functional foods All foods that boast a health claim or a structure/function claim can be marketed as

functional foods

RDA is ___________ than the EAR

higher

Menu Labeling (Restaurants) In 2009, a Healthy Eating Research review found that menu labeling reduces:

intentions to order high-calorie items

FDA Regulation - Qualified health claims are:

less convincing because they are made on potentially healthful foods or dietary ingredients but because the evidence is still emerging, the claim has to be "qualified" as such

Structure/function claims The manufacturer is responsible for:

making sure the claim in accurate

Allergens (8 common)

milk, eggs, fish, shellfish, tree nuts, (cashews, walnuts, almonds, etc.), peanuts, wheat, soybeans

Dietary Reference Intakes (DRIs) The upper level of the DRI is designed to prevent

overnutrition or toxicity

FDA Regulation - Food labeling The FDA regulates the labeling on all:

packaged foods

Dietary Reference Intakes (DRIs) are updated:

periodically, based on latest scientific research

Fortifying - Manufactures also fortify food products with:

phyto- or zoochemicals

Phytochemical vs. zoochemical difference:

phytochemicals are derived from plants and zoochemicals are derived from animals

Nutrition panel - exempt

plain coffee and tea, some spices, flavorings, and other foods that do not provide significant amounts of nutrients; deli items, baker foods and other ready-to-eat foods prepared and sold in retail establishments; restaurant meals; foods produced by small businesses (under $500k sales)

Dietary Reference Intakes (DRIs) The DRIs tell you the amount of nutrients you need to:

prevent deficiencies, maintain good health, and avoid toxicity

Nutrition Facts panel Footnotes

provide a summary of the DV for a 2,000-calorie and a 2,500-calorie diet

Menu Labeling (Restaurants) Having to post nutrition information may encourage restaurant owners to:

provide and promote healthier foods (as they seek to attract customers)

Menu Labeling (Restaurants) Nutrition Labels Posting caloric content and daily recommended intake DOES impact the amount of calories ____________

purchased (study shows 6% fewer calories per transaction)

MyPlate Recommendations are comprised of:

recommendations for physical activity and the five food groups, plus oils

Nutrient claim

regulated statement about a food product that relates to the nutrition content of the food, such as "high fiber," "low fat" or "fat free"

Structure/function claims Consumers need to recognize the difference between structure/function claims and claims that are supported by:

significant amount of solid research and approved by the FDA

FDA Regulation - Food claims and Nutrients Any foods or dietary supplements displaying claims on the label must meet:

specified criteria and be truthful

Nutrition Facts panel Serving size

standardized, making comparison shopping easier

malnourished

the long-term outcome of consuming a diet that doesn't meet nutrient needs

FDA Regulation - Authorized health claims and health claims based on authorized are:

the strongest, as they are based on years of accumulated research or an authoritative statement

MyPlate The five basic food groups in MyPlate are:

vegetables, fruits, grains, protein, and dairy

food guidance systems

visual diagrams that provide a variety of food recommendations to help create a well-balanced diet

Zoochemical vs. phytochemical difference:

zoochemicals are derived from animals and phytochemicals are derived from plants