Chapter 2 Nutrition
centi
1/100
milli
1/1000
micro
1/1000000
kilo
1000
Low sodium:
140 milligrams or less per serving or, if the serving is 30 grams or less or 2 tablespoons or less, per 50 grams of the food.
Low fat:
3 grams or less per serving and, if the serving is 30 grams or less or 2 tablespoons or less, per 50 grams of the food; 2% milk can no longer be labeled low fat, as it exceeds 3 grams per serving; reduced fat will be the term used instead.
Low calorie:
40 kcal or less per serving and, if the serving is 30 grams or less or 2 tablespoons or less, per 50 grams of the food.
Diet:
A food may be labeled with terms such as diet, dietetic, artificially sweetened, or sweetened with nonnutritive sweetener only if the claim is not false or misleading. The food can also be labeled low calorie or reduced calorie.
What are adequate intakes?
AI - recommended average daily nutrient intake level basd on observed or experimentally determined approximations or estimates of nutrient intake by a group of healthy people
When there is not sufficient research evidence to set a precise RDA for a nutrient, a(n) ______ is set. This is the amount of nutrient intake assumed to be adequate based on the dietary intakes of people who appear to be maintaining nutritional health.
Adequate Intake (AI)
Nutrient density =
Amount of nutrient per calories provided
Healthy:
An individual food that is low fat and low saturated fat and has no more than 360 to 480 milligrams of sodium or 60 milligrams of cholesterol per serving can be labeled "healthy" if it provides at least 10% of the Daily Value for vitamin A, vitamin C, protein, calcium, iron, or fiber.
How do typical American diets compare to the Dietary Guidelines?
Exceed recommendations for refined grains intake Exceed limits for intake of added sugars Exceed limits for sodium intake
Good source:
Good source means that a serving of the food contains 10% to 19% of the Daily Value for a particular nutrient. If 5% or less, it is a low source.
High:
High means that a serving of the food contains 20% or more of the Daily Value for a particular nutrient.
Omega 3 Fatty Acids effects
Increase HDL Lower blood pressure Help weight loss, diabetes, arthritis, osteoporosis, etc..
Effects of Fiber on metabolism:
Increases satiety Delays glucose absorption Lowers cholesterol Fermentation inhibits HMG CoA reductase (via short chain FA production)
Select limitations of using the MyPlate icon as a standalone guide to healthy eating.
It does not illustrate snacks between meals. It does not illustrate which foods to choose within each food group. It does not provide guidance on overall calorie intake.
How does alcohol resemble nutrients?
It does yield energy 7kcal/gram
How much fat should be saturated fat?
Less than 10%
Define energy density
Measure of the energy (kcal) a type of food provides compared to the amount of food consumed (grams)
Adequate Intake (AI)
Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA
Which of the following components are optional on the Nutrition Facts panel of a food label?
Polyunsaturated fat Monounsaturated fat Magnesium
How has portion change affected the status quo of obesity in the US?
Portion sizes have drastically increased over time
How Should Nutrient Standards Be Used?
Standards are intended for diet planning. Diet plan should aim to meet the RDA or AI. Not to exceed the UL over the long term.
Define nutrient density
The amount of a nutrient compared to the amount of energy obtained from that nutrient. (e.g. one serving of fat free milk is 85 calories and it delivers 300mg of calcium, therefore the nutrient density is 300/85 or 3.5mg of calcium/kcal
Define recommended dietary allowance:
The average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (98%) of healthy individuals in a particular life stage and gender group
Natural:
The food must be free of food colors, synthetic flavors, or any other synthetic substance.
What are tolerable upper intake levels?
The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in the general population
How can dietary reference intakes be used to access patients health?
They can be used to gauge avg requirement with recommended allowance, adequate intake and tolerable upper level.They can also be used to establish nutrient standards (i.e. school lunches) and FDA requirements
What is the maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in most all people?
Tolerable Recommended Allowance
Which of the following are Dietary Reference Intakes (DRIs)?
Tolerable Upper Intake Levels (UL) Adequate Intakes (AI) Recommended Dietary Allowance (RDA) Estimated Energy Requirements (EER)
Choose the interactive tools available at ChooseMyPlate.gov to help consumers learn about the Dietary Guidelines.
USDA's 10 Tips Nutrition Education Series What's Cooking? USDA Mixing Bowl
Fortified or enriched:
Vitamins and/or minerals have been added to product in amounts in excess of at least 10% of that normally present in the usual product. Enriched generally refers to replacing nutrients lost in processing, whereas fortified refers to adding nutrients not originally present in the specific food.
optimal nutritional status
achieved by obtaining essential nutrients from a variety of foods and adhering to the dietary guidelines
Weight, skinfold thickness, body circumference are measures of
anthropometric data.
Changes to Nutrition Facts Panel
are designed to promote healthier eating and combat obesity, aiming to help consumers make informed decisions about the foods they eat
anthropometric assessment
assess the size, shape, and composition of the human body. Often include BMI, circumference measures, bioelectrical impedance, and skinfold measures.
Reduced or fewer calories:
at least 25% fewer kcal per serving than reference food.
Reduced or less fat:
at least 25% less per serving than reference food.
Reduced or less sodium:
at least 25% less per serving than reference food.
Reduced sugar:
at least 25% less sugar per serving than reference food.
the overarching goals of the healthy people 2020 are to
attain high quality longer lives free of preventable disease, disability, injury, and premature death achieve health equity, eliminate disparities, and improve health of all groups create social and physical environments that promote good health for all promote quality of life, healthy development, and healthy behaviors across all stages
If you choose mostly nutrient-dense foods instead of empty calories, you are practicing dietary ______.
balance
bonds between the sugar molecules in certain complex carbohydrates
called fiber cannot be broken down by human digestive processes
Light or lite:
can mean two things •Nutritionally altered product contains one-third fewer kcal or half the fat of reference food (if food derives 50% or more of its kcal from fat, reduction must be 50% of the fat). •Sodium content of a low-calorie, low-fat food has been reduced by 50%. In addition, "light in sodium" may be used for foods in which sodium content has been reduced by at least 50%. Light may be used to describe properties such as texture and color, as long as label explains intent, for example, "light brown sugar" and "light and fluffy."
Energy density of a food is determined by
comparing the calorie (kcal) content with the weight of food.
The Adequate Intake is based on the ______.
dietary intakes of people that appear to be maintaining nutritional health
Balance:
eating more nutrient-dense foods and beverages
Energy density =
energy per amount consumed
The absence of ______ from the MyPlate icon draws criticism from some experts in nutrition and health.
energy requirements serving sizes
Educational level, living conditions, and economic status are part of the ______ assessment.
environmental
Calorie free:
fewer than 5 kcal per serving.
The quality of evidence supporting an RDA is ______ the quality of evidence supporting an AI.
greater
aerobic physical activity
includes forms of activity that are intense enough and performed long enough to maintain or improve an individuals cariorespirator fitness
obesity
is considered the second leading cause of preventable death in North America (smoking is first)
Sugar free:
less than 0.5 gram (g) per serving.
Fat free:
less than 0.5 gram of fat per serving.
Lean:
less than 10 grams of fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per serving (or 100 grams of an individual food).
Extra lean:
less than 5 grams of fat, 2 grams of saturated fat, and 95 milligrams of cholesterol per serving (or 100 grams of an individual food).
Sodium free:
less than 5 milligrams per serving.
proportionality:
matching your energy intake with energy expenditure.
Eating small portion sizes and planning your daily eating pattern so that you don't overconsume any nutrients is a healthful component of the diet known as
moderation
FDA has legal oversight over
most food producs and permits some health claims with certain restrictions.
Another name for a heart attack is
myocardial infarction
Released by USDA in 2011 as a complement to the Dietary Guidelines for Americans, ______ remind(s) consumers how to build a healthy meal.
myplate
Moderation requires
paying attention to portion sizes of foods. avoiding megadoses of nutrients.
Estimated Energy Requirements take ______ into account when determining an individual's energy needs.
physical activity weight biologic sex age
Anaeorbic exercise
refers to high intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells for the usual oxygen consuming metabolic pahtways.
Moderation
refers to portion size.
Daily Value (D V)
the nutrient standard on Nutrition Facts portion of food label.
How do health professionals use the Recommended Dietary Allowances?
to evaluate a person's current dietary intake of nutrients
mind-body physical activity
typically combine muscle strengthening, balance training, light-intensity aerobic activity, and flexibility in one package.
Anthropometric measurements that help to determine nutritional status include
weight. body circumferences. height. skinfold thicknesses.
Health claims
—closely regulated by FDA.
•Nutrient claims
—closely regulated by FDA.
•Preliminary health claims
—regulated by FDA but evidence may be scant for the claim.
•Structure/function claims
—these are not FDA -approved or necessarily valid.
Limitations of MyPlate
•Does not provide information about overall calories, serving sizes, or number of servings. •Does not address types of foods to choose within each food group. •Does not address total diet which may include snacks.
Estimated Energy Requirement (EER)
•Estimates energy (kcal) intake needed to match the energy use of an average person in a specific life stage •Serves as a starting point for estimating calorie need
Malnutrition:
•Failing health from chronic dietary intake that does not match nutritional needs
Tolerable Upper Intake Level (UI)
•Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects •Problems arise for those who use many fortified foods and excess doses of vitamins and minerals
No added sugar; without added sugar; and no sugar added:
•No sugar or sugar-containing ingredient is added during processing.
Recommended Dietary Allowance (RDA)
•Nutrient intake amount sufficient to meet the needs of 97% to 98% of the individuals in a specific life stage (most people)
Undernutrition:
•Poor health that results from a long-standing dietary intake that is not enough to meet nutritional needs
Mediterranean Diet Pyramid
Based on dietary patterns of southern Mediterranean region •Lowest recorded rates of chronic diseases, highest adult life expectancy •Plant sources foundation of every meal. •Variety of fruits and vegetables (5 to 10 servings per day). •Healthy fats: olives, olive oil, avocado, nuts, and seeds (4 to 6 servings per day). •Legumes (at least twice per week).•Whole grains (only 4 servings). •Fish (4-oz serving 2 to 3 times per week). •Lean meat, poultry, or eggs (1 per week). •Low-fat dairy (3 servings per day).
Define the current energy recommendations of all the macronutrients:
Carb 45-65% Fat: 20-35% Protein: 10-35%
What are the 3 major macronutrients?
Carbohydrates, Proteins and Lipids
List the nutrients that yield energy and how much energy they yield per gram:
Carbs, Proteins, Fats. 4, 4, 9 kcal/g respectively
Organic:
Claims allowed when much of the ingredients do not use chemical fertilizers or pesticides, genetic engineering, sewage sludge, antibiotics, or irradiation in their production. •To be labeled "organic" on front of package, at least 95% of ingredients (by weight) must meet these guidelines . •If front label says "made with organic ingredients," only 70% of ingredients must be organic. For animal products, the animals must graze outdoors, be fed organic feed, and cannot be exposed to large amounts of antibiotics or growth hormones.
What is energy density?
Compare the calorie (kcal) content with the weight of food Calorie content of the food A food that is high in calories but is light in weight is ENERGY DENSE
Select background factors that are important to consider when conducting an evaluation of nutritional health.
Current medications Economic status Medical history Health literacy level Social history
What is a dietary reference intake?
DRIs are the current standard for measuring nutritional adequacy and is composed of four reference values •Health claims—closely regulated by FDA. •Preliminary health claims—regulated by FDA but evidence may be scant for the claim. •Nutrient claims—closely regulated by FDA. •Structure/function claims—these are not FDA -approved or necessarily valid.
What is the estimated average requirement?
EAR Average daily nutrient intake level estimated to meet the requirement of half the healthy individuals in a particular life stage or gender group
Why is alcohol not considered a nutrient?
Empty kcalorie food, provides energy but no beneficial nutrients
What is used to determine the calorie needs of the average person for a specific weight, age, and sex?
Estimated Energy Requirement