Ch 2

When planning menus using MyPlate, keep these points in mind

- No specific food is required for good nutrition. Every food supplies some nutrients but provides insufficient amounts of at least 1 essential nutrient - No individual food group provides all essential nutrients in adequate amounts. Each food group makes an important, distinctive contribution to nutritional intake - The foods within a group may vary widely with respect to nutrients and energy content - To keep calories under control, pay close attention to the serving size of each choice when following MyPlate - Variety is the key to getting the array of nutrients offered by each food group. Variety starts with including foods from every food group and then continues by consuming a variety of foods within each group. The nutritional adequacy of diets planned using MyPlate depends greatly on the selection of a variety of foods

DVs is based off of 2 dietary standards

- RDIs & DRVs

Strentghs of nutrient databases

- easy to use - analyzed in labs around the world - thousands of analytical chem. studies

Scientist believe optimal nutritional health can be accomplished by

- eating a balanced diet - consume variety of foods - moderate the amount you eat - stay physically active

5 key messages of DGA

- follow a healthy eating pattern across the lifespan - focus on variety, nutrient density, & amt - limit calorie from added sugars & saturated fats and reduce sodium intake - shift to healthier food & drinks - support healthy eating patterns for all

DVs

- generic set standards - not practical to have different targets for different individuals - all consumers treated some - 4 groups DVs for different products - DVs include RDIs & DRV

Requirements for food to bear health claims

- must be a good source of fiber, protein, Vitamin A, Vitamin C, calcium, or iron and must provide 10% DV of the nutrient - a single serving cannot contain more than 13g fat, 4g saturated fat, 60 mg cholesterol, or 480 mg sodium

If the % DV is on a label, what does the FDA require to happen to the product

- must be analyzed for protein quality - it is expensive and time consuming so most manufacturers don't do the %DV - food for people under 4 and infants must have a %DV for protein, as well as food carrying claims about protein

Dietary guidelines

- reflect what scientific experts believe is most accurate information about nutrition diets, physical activity, and related healthy lifestyle choices

After a particularly strenuous workout, Jaime purchases an electrolyte-replacement drink from his gym. He notices that for each 8-oz serving of the drink, there are 50 kilocalories. If the bottle is 32 oz, how many kilocalories are in this product?

200 kcal

DRVs for energy producing nutrients

35% Fat 10% Saturated fat 60% Carbs 10% protein

Dietary guidelines are designed to meet

: nutrient needs while reducing the risk of obesity, hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, alcoholism, and foodborne illness.

These provide the recommended percent of energy intake for carbohydrate, protein, and fat.

Acceptable Macronutrient Distribution Range

Myplate is about

Balancing Calories (enjoy food, eat less; avoid oversize portions) Foods to increase (half plate fruits and veggies; half grains whole grains; switch to fat-free or low-fat milk) Foods to reduce (sodium, sugary drinks)

The Nutrition Facts panel on a food label compares the amount of nutrients in the food with a set of standards called _______________ which are based on 2 sets of dietary standards: _______ &_______

Daily Values; Reference Daily Intakes and Daily Reference Values

Next to your plate should be?

Dairy

The set of scientifically based recommendations designed to promote health and reduce the risk for many chronic diseases through diet and physical activity is known as the

Dietary Guidelines for Americans

DRIs

Dietary Reference Intakes - technical dietary standards based on a specific life stage - not used by consumers - guide US nutrition programs & labeling, military feeding practices, DGA, research, monitoring & surveillance, & diet planning - established by Food & Nutrition Board - standard for healthy individual - include 5 standards: EAR, RDA, AI, UL, EER

What is true about dietary supplements for Americans

Dietary supplements are useful if a person's food choices cause them to be low in a particular nutrient.

The amount of nutrients needed by half of the people in any one age group is known as the

Estimated Average Requirement (EAR)

Supplies Folate and Vitamin C

Fruits

What is TRUE about MyPlate?

It shapes the key recommendations of the Dietary Guidelines into an applicable visual.

Tolerable Upper Intake Level (UL)

Max daily intake amts of nutrients that are not likely to cause adverse health effects in almost all individuals 97-98% in a life stage

High energy density food

bacon, potato chips, chocolate, butter, vegetable oil, peanuts/ peanut butter, cookies

One large apple or one cup of a ready-to-eat breakfast cereal is roughly the size of a

baseball

Diets in US and Canada are high in

calories, fat, saturated fat, trans fat, cholesterol, sugar, salt, & alcohol

Adequate Intake (AI)

daily intake amounts set for nutrients for which there are insufficient research data to establish an EAR

Recommened Dietary Allowance (RDA)

daily nutrient intake amount sufficient to meet the needs of nearly all individuals 97-97% in a life stage - based on EARs - can be set only for nutrients that have an EAR (EAR X 1.2 = RDA)

Estimated Average Requirements (EAR)

daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage - used to evaluate groups not individuals

Energy density

determined by comparing foods calories content per gram (high calories) - low energy density a person feels full quicker - high energy density food must be eaten in greater amts to feel full

Medium energy density food

eggs, ham, raisins, bagels, cream cheese, pretzels

Nutrients that currently have AIs

essential fatty acids, fiber, & certain vitamins and minerals ( Some Vit B, Choline, & fluoride)

Most people should achieve 100% of DV for

fiber, Vitamin D, potassium, iron, & calcium

Half of your plate should be what?

fruits and vegetables

Daily Value (DV)

generic nutrient standard used on nutrition facts - comprise of RDIs and DRV

Two tablespoons of salad dressing, peanut butter, or margarine is the same size as a

golf ball

Acceptable Macronutrient Distribution Range (AMDR)

guidance on intake levels of carbs, proteins, & lipids to help reduce risk of nutritional related chronic diseases

DRI's apply to which population of people?

healthy people only

Studies show calorie labeling does what?

help people make lower-calorie selections when eating out

Empty calorie foods

high in sugar/fat with few other nutrients

structure/function claims

how a nutrient affects human body structure or function ex. "iron builds" - FDa does not approve these but manufacturers must ensure they are accurate claims

4 set groups of DVs

infants, toddlers, pregnant or lactating women, & people over the age of 4

Very low energy density food

lettuce, tomatoes, strawberries, broccoli, salsa

Nutrient database

make it possible to quickly estimate the amt of calories & nutrients we eat

Alcohol consumption

men can have 2 drinks daily women can have 1 drink daily alcohol should be restricted to low or moderate levels

DGA

most imp nutrition public policy

Low energy density food

oatmeal, whole milk, beans, plain baked potato, spag noodles

Those who eat fast food more are at an increased risk for what?

obesity

Daily Reference Values (DRVs)

part of the DV; generic nutrient standards set for energy-producing nutrients, cholesterol, and sodium

The DVs appearing on all food labels for

people over the age of 4

Restaurants with 20 or more locations must do what?

post calorie information on menus temporary menu items and condiments are exempt - vending machine operators with 20 or more must do the same

A little less than 1/4 of your plate should be?

protein

Nutrient Dense

provides a greater contribution to your nutrient need than calorie need higher food density- better source for nutrient

Reference Dietary Intakes (RDIs)

set for vitamins and most minerals nutrients all have established nutrient standards

Serving Sizes

specified by FDA; consistent among similar foods

A small or medium piece of fresh fruit, one-half cup of baked potato, or one-half of a bagel is about the size of a

tennis ball

The further ones intake regularly drops below RDA...

the greater risk of developing a nutrient deficiency

In 2018 what was added that must be labeled

total calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbs, total sugar, added sugar, fiber, protein, Vitamin D, potassium, calcium & iron

People should aim to keep intake at or below 100% DV for..

total fat, saturated fat, cholesterol, total and added sugar, & sodium

3 characteristics of a healthy diet

variety, adequacy, moderation (balance)

Plant pigments that form vitamin A

vegetables

Diets in the US and Canada are insufficient in

whole grains, fruits, and veggies

Limitations of Nutrient Databases

- requires years of research - cannot account for how nutrients are handled in the body - nutrient levels vary by food processing, shipping, storage, and cooking - countless of foods have not been analyzed yet - nutrient values in the databases are average amounts - some nutrients have been measured in only limited number of foods - nutrients levels vary by framing conditions

Permitted Health Claims

A diet with enough calcium may reduce risk of osteoporosis. A diet low in sodium may reduce risk of hypertension. A diet low in total fat may reduce risk of some cancers. A diet low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce risk of some cancers. A diet low in saturated fat and cholesterol may reduce risk of cardiovascular disease (typically referred to as heart disease on the label). A diet low in saturated fat and cholesterol and rich in fruits, vegetables, and grains that contain soluble fiber may reduce risk of heart disease. A diet low in saturated fat and cholesterol that also includes 25 g/day of soy protein may reduce risk of heart disease. Foods that contain plant stanol or sterol esters may reduce risk of heart disease A diet adequate in folate may reduce a woman's risk of having a child with a brain or spinal cord defect Sugar alcohols do not promote tooth decay

Supplies Vitamin E

Oils

Dietary Reference Intakes (DRIs)

provide guidance on the quantities of nutrients that are most likely to result in optimal health

Supplies Vitamin D

Milk

The daily amount of a nutrient that is sufficient to meet the needs of nearly all individuals in a life stage is called the

Recommended Dietary Allowance (RDA)

Three ounces of meat is equivalent to the size of a

deck of playing cards

Health Claims

describe a relationship between a disease and a nutrient, food, or food content

nutrient content claims

describe the nutrient in food; must comply with FDA regulations ex "low in fat"

A little more than 1/4 of your plate should be?

grains

Nutrition Fact labels must include

product name, name & address of manufacturer, amt of product, ingredients listed from high amt of weight to low, common allergies, & facts panel