Nutrition Ch2 SG

Recall the meaning of "free" (e.g., sugar free, fat free) and "reduced" on food labels

*"Free":* Calorie free = less than 5kcal per serving Fat free - Less than 0.5 g fat per serving Sugar free = less than 0.5 g sugar per serving *"Reduced":* At least 25% less kcal per serving than reference food.

Calculating RDA

EAR x 1.2 = RDA

Define "good" and "rich" sources of nutrients based on DVs

For food to be considered a "good" source of nutrient: must provide *at least 10%-19%* of DV for at least one nutrient before fortification. Second, a single serving cannot contain more than 13 g fat, 4 g saturated fat, 60 mg cholesterol, or 480 mg sodium. If a food exceeds those values than no health claim can be made. Third, the product must meet the criteria specific to the health claim being made. *For RICH:* 20% or more of the DV per reference amount. May be used to describe proteins, vitamins, minerals, dietary fiber.

Where do phytochemicals come from?

Plants

Acceptable Macronutrient Distribution ranges (AMDR)

Provides a range of intake, as a % of energy, associated with good health for each macronutrient.

Which U.S. movement agency can regulate nutrition and health-related claims on product labels?

The Food and Drug Administration (FDA)

Recall which nutrients must be listed on the Nutrition facts panel (as of 2016)

These components must be listed: - Total calories - calories from fat - trans fat - cholesterol - sodium - total carbohydrate - fiber - sugar - protein - vitamin A - vitamin C - calcium - iron All of the values shown reflect *one serving*

RDA for carbs and protein

130g/d for carbs 0.8g/kg for protein

Explain why Daily Values (rather than RDAs and AIs) are used for food labeling

Daily Values were developed as generic standards because the DRIs are age/gender specific and not practical for food labels.

Empty calorie foods

High in sugar and/or fat but little other nutrients.

Nutrient Content Claims

Regulated by the FDA: Statements that highlight a nutrient or characteristic of a food that might be of interest to consumers

Discuss the key recommendations of the 2015-2020 Dietary Guidelines for Americans

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. Main premise of the DGA is that nutrient need should be met primarily by consuming foods.

Describe a healthy eating pattern

A healthy eating pattern includes: 1) A variety of vegetables from all the subgroups - dark green, red and oranges, legumes, etc. 2) Fruits, especially whole fruits 3) Fat free of low-fat dairy. 4) Variety of protein including seafood and lean meats 5) Consume less than 10% of calories per day from saturated fats or added sugars.

The ______ provide guidance about the percent of total energy intake that should come from carbohydrate, protein, and fat.

Acceptable Macronutrient Distribution Ranges

Describe some ways Americans need to change their typical eating patterns to comply with the DGAs.

American diets too high in: 1) Caloriesm fat, saturated dat, cholesterol, sugar, salt, and alcohol. *Major risk for cardiovascular disease*.

Recognize the importance of calorie balance to manage body weight at all ages

Calorie needs vary depending on a persons age, sex, height, weight, and level of exercise. Eating patterns within 1500-1800 kcal can help men loose weight safely.

Explain the concept of energy density

Energy density: Determined by comparing a food's calorie content per gram weight of the food. -High in calories w/ little weight Ex) most fried foods, snack foods, nuts.

The U.S. FDA checks all food products to ensure accuracy on food labels? TRUE OR FALSE

False

Nutrient density

Foods with high nutrient density have more nutrients per calorie, than foods with lower nutrient density Concentration of nutrients relative to calories. Supplies variety of protein, complex carbs, vitamins & minerals without excess fat & calories.

Daily Values

Generic nutrient standard used on nutrition fact labels. It comprises both Reference Daily Values (RDIs) and Daily Reference Values (DRVs).

Recall the limits for saturated fat, added sugars, sodium, and alcohol recommended by the latest DGAs

Limits: Saturated fats - less than 10% Added sugars - less than 10% Sodium - less than 2300 mg Alcohol - No more than 2 drinks men and 1 drink woman per day.

Label the sections of MyPlate

My Plate serving sizes: Grains = 1-ounce eqv. Vegetables = 1 cup Fruits = 1 cup Dairy = 1 cup Protein = 1 ounce eqv. Oils = 1 teaspoon

Undernutrition and overnutrition are both problems in the United States. All of the following statements are true EXCEPT: -Overnutrition is a type of malnutrition. -Overnutrition is often characterized by obesity. -Overnutrition can be caused by long-term excessive energy intake. -Overnutrition is less common in the United States than undernutrition is.

Overnutrition is less common in the United States than undernutrition is.

Estimate portion size

Portion size estimates: Two thumbs = t tbsp salad dressing Tennis ball = 1/2 to 2/3 cup Deck of cards = 3 oz meat, poultry, fish Baseball = 1 cup (large apple or orange_

State the difference between RDAs and AIs

RDAs = the recommended dietary allowance of nutrients sufficient to meet the needs of 98% of people in that age group. Adequate Intakes (AIs) = daily intake amounts set for nutrients for which there are insufficient research data to establish an EAR. *The AI will exceed the RDA*

Discuss the importance of portion control and variety when it comes to diet planning

Variety makes meals more interesting and helps ensure that a direct contains sufficient nutrients. It is also important to keep portion sizes under control so that you don't gain an excess of weight.

List food choices within each food group that comply with DGAs

Vegetables: All fresh, frozen, canned or dried options. Include variety from all 5 subgroups. Fruits: At least half of fruits should come from whole fruit. Select canned fruit with lowest sugar. Grains: Include whole grains and limit intake of refined grains. Protein foods: Include a variety of proteins Incorporate fish into diet once a week.

MyPlate recommends a variety of foods to ensure that all nutrient needs are met. Match each nutrient to the food group that supplies it most abundantly. Use each answer only once. a. Vitamin D: b. Vitamin B-12: c. Vitamin E: d. Vitamin C:

a. Vitamin D: Dairy products b. Vitamin B-12: Protein foods c. Vitamin E: Oils d. Vitamin C: Fruits and Vegetables

Recall the nutrient composition data are

estimates

Heart disease has both preventable and non-preventable risk factors that contribute to its development. All of the following are lifestyle risk factors for heart disease EXCEPT: -Excessive alcohol consumption. -Inactivity that leads to obesity. -Low-fiber, high-saturated-fat diet. -Cigarette smoking. -Family history and genetic predisposition for heart disease.

-Family history and genetic predisposition for heart disease.

Define dietary reference intakes: RDAs, AIs, EERs, and ULs

Dietary reference intakes provide guidance on the quantities of nutrients that will mostly yield optimal health. *Recommend Dietary Allowance (RDAs):* Nutrient intake amount sufficient to meet the needs of 97 to 98% of the individuals in a specific life stage. *Adequate intakes (AI):* Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA. Also based on estimates of intakes that appear to maintain a defended nutritional state specific to a life stage. *Estimated Energy Requirement (EER):* Estimate of the energy (kcal) intake needed to match the energy use of an average person in a specific life stage. *Tolerable Upper Intake Level (UL):* Maximum chronic daily intake level of a nutrient that is unlikely to cause an adverse health effect in almost all people of a specific life stage. Intakes greater than the UL can cause harm. (ex, intake > than 2000 mg Vitamin C can cause diarrhea.

Recall the government agencies that publish the Dietary Guidelines for Americans

Government agencies that publish Dietary Guidelines of America: 1) USDA 2) DHHS (Department of Health and Human Services)

Recall what counts as a serving from the various food groups

Grains = 1-ounce eqv. Vegetables = 1 cup Fruits = 1 cup Dairy = 1 cup Protein = 1 ounce eqv. Oils = 1 teaspoon

As a general guideline, memorize the recommended food intake pattern (i.e., the number of serving per food group) for a 2000-kcal diet.

Grains = 6 oz eqv. Vegetables = 2.5cups Fruits = 2 cups Dairy = 2.5-3 cups Protein foods = 5.5 oz eqv. Oils = 6 tsp. empty calorie = 260

Recall major nutrients provided by each food group

Grains = carbs, thiamin, riboflavin. Vegetables = carbs, vitamin A, vitamin C, folate, etc. Fruits - Carbs, vitamin A, vitamin C, etc. Dairy = Calcium, phosphorus, carbon, protein. Protein = protein, thiamin, riboflavin, etc. Oils = Fat, essential fatty acids, vitamin E.