Nutrition Chapter 3
Estimated Average Requirement (EAR)
-amount of a nutrient that meets the needs of 50% of healthy people who are in a particular life stage/ sex group -Vitamin C: 75mg/day for males and 60 mg/day for females ages 19 through 50 years
dairy foods
-include milk and products made from milk that retain their calcium content after processing, such as yogurt and hard cheeses -excellent sources of protein, phosphorus, and riboflavin -1 cup of fat-free milk has the calcium content of 2/3 cup of low-fat yogurt, 2 cups low-fat cottage cheese, 1.5 ounces of natural cheese, or 2.3 ounces of processed cheese -1 cup of fat free milk has same calcium content as 1.66 cups of regular vanilla ice cream, which has 300kcal and 26g fat instead of 135kcal and 1g fat
MyPlate
-includes a variety of food, nutrition, and physical activity resources for consumers -focuses on five different food groups: vegetables, fruits, protein foods, grains, and dairy -"oils" is not a food group
grains
-products made from wheat, rice, and oats -pasta, noodles, and flour tortillas -1 ounce of a grain is equivalent to 1 slice of bread, 1 cup of cereal, or 1/2 cup of cooked rice, pasta, or cereal like oatmeal -carbs and protein are the primary macronutrients in grains
Daily Values
-set of nutrient intake standards developed for labeling purposes
Tolerable Upper Intake Level (Upper Level)
-standard representing the highest average amount of a nutrient that is unlikely to be harmful when consumed daily
1943
USDA issued the first food guide based on RDAs for the general public to use
physiological marker
a substance in the body that reflects proper functioning and can be measured
healthy eating pattern
includes: -a variety of vegetables -fruits, especially whole fruits -grains, especially whole grains -fat-free or low-fat dairy products -a variety of protein foods -oils limits: -saturated fats and trans fats, added sugars, and sodium
storage sites
liver, body fat, bones
DRIs
standards for planning nutritious diets for groups of people and evaluating the nutritional adquacy of a population's diet
fortification
the addition of any nutrient to food, such as adding calcium to orange juice, vitamins A and D to milk, and numerous vitamins and minerals to ready-to-eat breakfast cereals
focus on variety, nutrient density, and amount of food
to meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods from all food groups and consume recommended amounts -consume a variety of vegetables from all subgroups, including dark green, red, and orange, legumes (beans and peas), starchy, and other vegetables -consume a variety of fruits, especially whole fruits -consume grains, at least half of which are whole grains -consume fat-free or low-fat dairy foods, including milk, yogurt, cheese, and/or fortified soy products -eat a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes, nuts, seeds, and soy products -consume oils or cook with oils
RDAs and AIs
used to evaluate an individual's dietary practices
solid fats
-beef fat, butter, stick margerine, and shortening -fairly hard at room temperature
empty-calorie foods
-generally contain a lot of added sugar, alcohol, and/or solid fat
Recommended Dietary Allowances
-standards for recommending daily intakes of several nutrients -meet the nutrient needs of nearly all healthy individuals in a particular life stage/sex group
dietary reference intakes
-a variety of daily energy and nutrient intake standards for Americans -intended to help people reduce their risk of nutrient deficiencies and excess, prevent disease, and achieve optimal health -examples of standards: Estimated Average Requirement (EAR), Estimated Energy Requirement (EER), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL)
sugary foods
-include candy, soft drinks, jelly, etc -typically supply energy but few or no micronutrients
women MyPlate Guidelines
-kilocalories: 1800-2400 -fruit: 2 cups -vegetables: 2.5-3 cups -grains: 6-8 oz -protein foods: 5.0-6.5 oz -dairy: 3 cups -oils: 5-7 tsp
Food and Nutrition Board
-a group of scientists who develop DRIs -periodically adjust DRIs as new information comes forward
Dietary Guidelines
-designed to promote adequate nutritional status and good health, and to reduce the risk of major nutrition-related chronic health conditions, such as obesity and cardiovascular disease -updated every 5 years
2005
-USDA introduced MyPyramid Plan -a food guidance system which was based on Dietary Guidelines for Americans 2005 -emphasized the importance of physical activity and enabled consumers to monitor their activit levels
1992
-USDA introduced the Food Guide Pyramid -incorporated knowledge about the health benefits and risks associated with certain foods and ranked food groups according to their emphasis in menu planning -displayed the groups in a layered format with grain products at the base to establish the foundation for a healthy diet
mid 1950s
-USDA simplified the original food guide to include only four food groups: milk, meat, fruit and vegetable, and bread and cereal -recommendations of the "Basic Four" provided the foundation for an adequate diet while supplying about 1200 to 1400 per day -extra servings of food could be added o the basic diet plan for people who had higher energy needs
Exchange System
-a valuable tool for estimating the energy, protein, carbohydrate, and fat content of foods -system was originally developed by a committee of the Academy of Nutrition and Dietetics and the American Diabetes Association for planning diets of people with diabetes -a condition characterized by abnormal carbohydrate metabolism -makes it relatively easy to plan nutritious calorie-reduced meals and snacks -useful for people who are trying to lose weight -categorizes foods into three broad groups: carbohydrates, meats, and fats
follow a healthy eating pattern across the lifespan
-all food and beverage choices matter -people should choose a healthy eating pattern that has an appropriate number of calories to achieve and maintain a healthy body weight, is nutritionally adequate, and reduces the risk of diet-related chronic diseases
Adequate Intake (AI)
-amount of a nutrient that is considered to be adequate based on the population's typical intakes, but there is not enough scientific information available to determine an RDA for the nutrient at this time -Vitamin C: 40 mg.day for infants from birth through 6 months of age
Recommended Dietary Allowance (RDA)
-amount of a nutrient that meets the needs of nearly all healthy individuals (97.5%) in a particular life stage/sex group -Vitamin C: 90mg/day for males (nonsmokers) and 77 mg/day for females ages 19 through 50 years (nonsmokers)
protein-rich foods
-beef, pork, lamb, fish, shellfish, liver, pultry -beans, eggs, nuts, seeds -one ounce of food equals one ounce of meat, poultry, or fish, 1/4 cup cooked dry beans or dry peas, 1 egg, 1 tablespoon peanut butter, or 0.5 ounce nuts or seeds -1/4 cup tofu equals 1 ounce meat, fish, or poultry -rich sources of micronutrients, especially iron, zinc, and B vitamins
major sources of empty calories
-cakes, cookies, pastries, and doughnuts -sugar-sweetened soft drinks, sports drinks, and fruit drinks -cheese -pizza -ice cream
shift to healthier food and beverage choices
-choose nutrient-dense foods and beverages from all food groups to replace less healthy products -consider cultural and personal preferences when shifting foods and beverages to healthier choices
recommendations for women who are becoming pregnant, are pregnant, or are breastfeeding
-consume 8 to 12 ounces of seafood per week from a variety of seafood types --certain seafood contain fats that may improve an infant's health --seafood that are rich in these particular fats include salmon, herring, sardines, and trout -do not eat tilefish, shark, swordfish, and king mackerel because they may contain high amounts of the toxic chemical methylmercury -consume iron-rich foods or take an iron supplement, if recommended by a physician or other qualified health care provider --iron is a "nutrient of public health concern" for pregnant females -do not consume alcohol
limit calories from added sugars and saturated fats and reduce sodium intake
-consume less than 10% of daily calories from added sugars --added sugars contribute calories to foods and beverages, but they lack essential nutrients --for people consuming 2000kcal, the amount of energy in about 12 teaspoons of sugar -consume less than 10% of daily calories from saturated fats -consume less than 2300mg of sodium per day --increased sodium intake is associated with increased risk of hypertension and cardiovascular disease --salt is the major source of sodium in diets
Adequate Intakes
-dietary recommendations that assume a population's average daily nutrient intakes are adequate because no deficiency diseases are present
support healthy eating patterns for all
-everyone has a role in creating and supporting healthy eating patterns in multiple settings throughout the country -healthy professionals and policymakers should use multiple strategies to promote healthy eating and physical activity behaviors across all segments of society --such strategies can include developing educational resources that inspire individuals to take appropriate actions with regard to their food and beverage choices
Overarching Guidelines for Americans
-follow a healthy eating pattern across the lifespan -focus on variety, nutrient density, and amount of food -limit calories from added sugars and saturated fats and reduce sodium intake -shift to healthier food and beverage choices -support healthy eating patterns for all
vegetables
-fresh, cooked, canned, frozen, and dried/dehydrated, and juices -dark green, orange, and starchy -1 cup food equals 1 cup raw or cooked vegetables, 1 cup vegetable juice, 2 cups uncooked leafy greens
fruits
-fresh, dried, frozen, sauced, and canned fruit, as well as juices -1 cup food equals 1 cup fruit or fruit juice, 1/2 cup dried fruit
Tolerable Upper Intake Level or Upper Limit (UL)
-highest average amount of a nutrient that is unlikely to harm most people when the amount is consumed daily -Vitamin C: 2000mg/day for adults
2015-2020 Dietary Guidelines for Americans
-increase the variety of protein foods consumed and incorporate about 8 ounces per week of various seafood into meals --young children should eat less seafood than older children and adults -consume more nutrient-dense vegetables -choose more nutrient-dense fruits for snacks, desserts, or in side dishes -choose enriched grain products and make at least half your grains whole grains -choose lower fat versions of milk, yogurt, and cheese -compare sodium in foods and choose the foods with the lowest sodium content -drink water instead of sugary drinks -choose foods that provide potassium, dietary fiber, calcium, and vitamin D, which are "nutrients of public health concern," because Americans tend to consume them in limited amounts -achieve or maintain a healthy body weight -consuming three to five 8-oz cups of coffee per day is acceptable within a healthy eating pattern -consume a little cholesterol as possible while following a healthy diet -if one consumes alcohol, the beverage should be consumed in moderation and only by adults of legal drinking age
Acceptable Macronutrient Distribution Ranges
-macronutrient intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases
Tips for Building a Better Plate
-make half of your grains whole grains -add more vegetables to your day -focus on fruits -enjoy your food but eat less -vary your protein routine
2011
-the USDA replaced MyPyramid Plan with MyPlate -another interactive dietary and menu planning guide accessible at a website
enrichment
-the addition of specific amounts of iron and certain B vitamins to cereal grain products such as flour and rice -generally replaces some of the nutrients that were lost during processing
Estimated Energy Requirement
-the average daily energy intake that meets the needs of a health person who is maintaining his or her weight -used by dietitians to evaluate an individual's energy intake
Estimated Average Requirement
-the average daily energy intake that meets the needs of a healthy person maintaining his or her weight -to establish this, the Food and Nutrition Board identifies a physiological marker, a substance in the body that reflects proper functioning and can be measured, which indicates whether the level of a nutrient in the body is adequate
Nutrition Facts panel
-the required way to format information about energy and nutrient contents of products by the FDA -indicates the amount of a serving size, in household units as well as grams, and the number of servings in the entire container
requirement
-the smallest amount of a nutrient that maintains a defined level of nutritional health -this amount, when consumed daily, prevents the nutrient's deficiency disease -a person's age, sex, general health status, physical activity level, and use of medications and drugs influence this
replace
-white bread and rolls with whole-wheat bread and rolls -cheeseburger with roast chicken -potato salad with leafy greens or bean salad -doughnuts or chips with small bran muffin or whole-wheat bagel -soft drink with water or lowfat milk -boiled vegetables with steamed vegetables -breaded fried meat with broiled meat -fatty meats with lean meats -whole milk with fatfree milk -ice cream with froyo or ice milk -chream cheese with cottage cheese -creamy salad dressings with oil and vinegar dressing -chocolate chip cookies with oatmeal or fruit cookies -salt with herbs
Men MyPlate Guidelines
-kilocalories: 2600-3200 -fruit: 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