Introduction to Nutrition Chapter 3
An allowable health claim, for example, may state...
"Diets low saturated fat and cholesterol may reduce the risk of heart disease."
The FDA would not permit a claim such as...
"Eating Fluffy Brand Margarine each day prevents heart disease" to appear on the product's label.
To appeal to people with more Western food preference...
"Mexican" fast-food restaurants in the US often serve dishes that contain large portions of high-fat beef topped with sour cream and chees.
The FDA allows structure/function claims such as...
"calcium builds strong bones" or "fiber maintains bowel regularity"
For example, the FDA would not permit a claim that a product...
"promotes low blood pressure" because that claim implies the product has druglike effects and can be used treat high blood pressure.
Many commonly eaten foods and beverages that contribute a lot of empty calories to Americans' diets are:
-Cakes, cookies, pastries, and doughnuts (added sugars and solid fat) -Sugar-sweetened drinks, including carbonated, energy, sports, and fruit drinks (added sugars); -Cheese and pizza -Ice cream -Fatty meats, such as sausage, bacon, hot dogs, and ribs (sources of solid fat).
Other recommendations concerning a healthy eating pattern include the following points:
-Cholesterol should be low as possible - Adults who consume alcohol should limit their intake to fewer than two drinks per day (men) and no more tan one drink per day (females who aren't pregnant) -Caffeine consumption should be limited to less than 400 mg/day (three to five 8 ounces of regular coffee/day).
Shift to Healthier Food and Beverage Choices:
-Dairy food choices should emphasize fat-free and low-fat (1%) products, including milk, yogurt, cheese, or fortified soy dairy substitutes (i.e. soy milk) -The general population should consume at least 8 ounces of various seafood per week. -Use oils to replace solid fats -Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which as "nutrients of public health concern" that Americans tend to consume in limited amounts. Iron is an additional nutrient of public health concern for pregnant females.
Support Healthy Eating Patterns for All
-Everyone has a role in helping to create and support healthy eating patterns nationwide. -Health 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.
Dietary Guidelines for Americans:
-Follow a healthy eating pattern across the lifespan. -Focus on variety, nutrient density, and amount. -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.
Limit Calories from Added Sugars and Saturated Fats and Reduce Sodium Intake:
-Limit added sugar intake to less than 10% of total daily calories -Limit saturated fat intake to less than 10% of total daily calories -Limit daily sodium intake to less than 2300 mg. People who are at risk of high blood pressure (hypertension) should limit their sodium intake to less than 1500 mg/day.
Conventional Farming systems:
-Limited restrictions on fertilizers -Sludge products may be used on some fields -Few restrictions on raw manure use for edible crop fields -Any government-approved pesticide may be used according to label instructions. Natural pest management practices may also be used. -Government-approved GMOs are permitted -Certain mammal and poultry by-products are allowed in livestock feed. -Government-approved hormone and antibiotic treatments are permitted -Food irradiation may be used -Some records are required, but no on-site checks by regulators are necessary.
Organic food farming systems:
-Synthetic fertilizers are not allowed. -Sewage sludge products are not allowed -Restrictions on use of raw manure on fields used for food crops -Conventional pesticides are not allowed; natural pest management practices are encouraged -GMOs are not allowed -Feeding livestock mammal and poultry by-products and manure is not allowed -Use of growth hormones and antibiotics in livestock production is not allowed -Food irradiation ( a food preservation method) is not allowed. -Detailed recordkeeping and site inspections by regulators are required.
In general, one serving of an oil is 1 tablespoon (Tbsp) of oil:
1 Tbsp vegetable oil (including canola, corn, olive, peanut, and soybean oils) 1 Tbsp soft, trans fat-free margarine 1 Tbsp mayonnaise 2 Tbsp Italian salad dressing or Thousand Island dressing 4 large olives 1/2 medium avocado 2 Tbsp peanut butter 1 ounce nuts of sunflower seeds
Foods that are equivalent nutritionally to one serving of vegetables according to the USDA:
1 cup raw or cooked vegetables, whole or mashed beans, mashed potatoes, bean sprouts 1 cup vegetable juice 2 cups leafy greens (raw) 1 large sweet potato, ear of corn, tomato
These foods have the same amount of protein as 1 ounce (oz) of lean beef:
1 ounce cooked lean beef, pork, ham, poultry (without skin), tempeh (a soybean product), or fish or shellfish 1 egg 1 Tbsp peanut or almond butter 1/2 oz nuts (12 almonds or 24 pistachios) or seeds 1/4 cup cooked beans, cooked dried peas, roasted soybeans, baked or refried beans, or tofu 2 Tbsp hummus
Foods that supply about the same amount of energy as 1 ounce of grains food, according to the USDA:
1 regular slice bread or a small tortilla (6-in diameter) 1 cup ready-to-eat cereal (flakes) 1/2 cup cooked rice, pasta, or cereal such as oatmeal 3 cups popped popcorn 5 small whole-wheat crackers
Foods that are similar in nutritional value to one serving of fruit, according to the USDA:
1 small apple 1 medium grapefruit, pear 1 large banana, orange, peach 8 large strawberries 1 cup applesauce or 100% fruit juice 1/2 cup dried fruit (e.g. raisins, apricots, prunes)
Additionally, whole or cut-up fruit is a good source of fiber. Although,
100% juice is a source is a source of phytochemicals and can count toward your fruit intake, the majority of your choices from this group should be whole or cut-up fruits.
100% Organic (use USDA seal)
100% organic ingredients, including processing aids
Sales of organic foods have increased steadily since the...
1990s, even though these products are usually more expensive than the same foods produced by conventional farming methods. In 2015, Americans spent an estimated 43.3 billion on organic foods and beverages
The Upper Level for vitamin C, for example, is...
2000 mg/day for adults.
Furthermore, food and beverage manufacturers can apply the guidelines to develop healthier products that appeal to consumers. To revise the...
2010 version of the dietary guidelines, USDHHS and USDA officials appointed a Dietary Guidelines Advisory Committee (DGAC) comprised of nationally recognized medical and nutrition experts.
However the adult RDA for vitamin C is 75 mg for women are not pregnant or breast feeding and....
90 mg for men. Thus, the margin of safety for vitamin C is 15 mg.
The general rule of thumb is:
A food that supplies 5% daily value or less of a nutrient is a low source of the nutrient, and a food that provides 20% daily values or more is a high source of the nutrient.
In addition to the Dietary Reference Intake, nutrition experts with the Food and Nutrition Board have established...
Acceptable Macronutrient Distribution Ranges (AMDRs).
Rice is the staple food in the traditional Japanese diet....
Additionally, fish, poultry, pork, and foods made from soybeans provide protein in this diet
In some parts of the U.S, for example, the traditional...
African-American diet includes sweet potato pie, fired chicken, pork, black-eyed peas, and "greens", the nutritious leafy parts of plans such as kale, collards, mustard, turnip, and dandelion. to add flavor, greens may be cooked with small pieces of smoked pork.
To follow a healthy eating pattern across the lifespan:
All food and beverage choices matter. Choosing a healthy eating pattern that is at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.
Seventh Day Adventist
Animal product consumption generally limited to milk, milk products, and effs (lacto-ovo-vegetarianism). Alcohol and beverages containing stimulants are prohibited.
Hindu
Beef is forbidden, but dairy products are "pure" for consumption. Pork may be restricted, alcohol is avoided, fasting is encouraged.
Acceptable Macronutrient Distributions for Adults:
Carbs: 45-65% Fat: 20-35% Protein: 10-35%
Made with organic ingredients
Contains 70% to 95% organic ingredients
"Organic" (may use USDA seal)
Contains at least 95% organic ingredients. Remaining 5% of ingredients are on USDA's list of allowed ingredients.
Government agencies and nutrition and food organizations use the...
Dietary Guidelines to develop and guide food and nutrition policies, as well as educational materials.
Roman Catholic
Fasting before communion; fasting and specific food abstinence during certain holidays.
Nutrients Assigned Adequate Intakes (adults): Carbs
Fiber
In 1992, the USDA introduced the Food Guide Pyramid. Unlike earlier dietary guides, 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.
In the US, the Food and Nutrition Board (FNB) of the...
Institute of Medicine develops as DRIs. Periodically, members of the board adjust DRIs as new info concerning human nutritional needs and the adequacy of the American diet becomes available
Eastern Orthodox
Meat and fish restrictions; fasting and specific food abstinence during certain holidays.
Buddhist
Meat is avoided; vegetarianism is encouraged.
Note that a product may contain a small amount of a nutrient (less than 0.5g) yet the...
Nutrition Facts panel can indicate the amount of a nutrient (less than 0.5g), yet the Nutrition Facts panel can indicate the amount as 0g. For example, the Nutrition Facts panel may indicate that a serving of food supplies "0" grams of saturated fat, even though the food actually 0.3 g of saturated fat because that amount is less than 0.5g.
The new Nutrition Facts panel displays the number of calories per serving in very bold print, so it's highly visible. Comparted to the...
Nutrition Facts panel, the new panel has more information about the carbohydrate contents of a product.
Jewish
Only kosher are foods are acceptable. Tref refers to prohibited foods. Pork and shellfish are prohibited. Eating meat with dairy is prohibited. Consuming blood is forbidden. Raw meat is soaked in cold water to remove blood, salted for 1 hour, and then rinsed. Eggs, fruits, and vegetables can be eaten with either meat or dairy foods. Eggs, however, are inspected to make sure they do not contain blood specks. Only fish with fins and scales can be eaten. Only land animals that have split hooves and chew their cud can be eaten, and only the front half of the cud-chewing animal is used. Ritual killing of certain animals is required. Fasting and specific food restrictions for certain holiday.
Nutrients Assigned Adequate Intakes (adults): Vitamins
Pathothenic acid, Biotin, VitaminK, Choline
In 1943, the USDA introduced the first food guide based on...
RDAs for the general public to use. The guide grouped foods into seven categories and was designed to help Americans plan nutritious menus despite shortages of certain foods that often occurred during World War II.
To help consumers evaluate the nutritional content of food products, the FDA used...
Recommended Dietary Allowances to develop the Daily Values for labeling purposes.
Nutrients Assigned Adequate Intakes (adults): Minerals
Sodium, Chloride, Potassium, Fluoride, Manganese, Chromium
Lean
The food contains less than 10 g fat, 4.5 g saturated fat, and 95 mg cholesterol per serving.
Extra lean
The food provides less than 5 g fat, 2g saturated fat, and 95 mg cholesterol per serving
Good source of fiber
The food supplies 2.5 to 4.9 g fiber per serving.
Reduced or less fat
The food supplies at least 25% less fat per serving than the reference food.
Nutrients Assigned Adequate Intakes (adults):Lipids
Total fat (infants) Linoleic acid, Alpha-linolenic acid
Nutrients Assigned Adequate Intakes (adults): Water
Water
To establish an Recommended Dietary Allowances for a nutrient, nutrition first determine its Estimated Average Requirement. Then scientists add...
a "margin of safety" amount of the Estimated Average Requirement. This additional amount allows for individual vacations in nutrient needs and helps maintain stores of the nutrient in the body's tissues.
In addition, the product must meet specific conditions that relate to the health claim. For example...
a claim regarding the benefits of eating a low-fat diet is allowed only if the product contains 3 g or less of fat per serving, which is the FDA's standard definition of a low-fat food.
For example, a typical 20 year old female college student would be classified as on the EAR...
a female between 19 and 30 years of age, and not pregnant or breastfeeding.
In February 2015, the overseeing government agencies made the Dietary Guideline Advisory Committee. According to the Dietary Guideline Advisory Committee report...
a healthy diet contains more fruits, vegetables, whole grains, low-or nonfat dairy products, seafood, legumes, and nuts than the typical diet of the general American population.
Compared to the Recommended Dietary Allowances , the Daily Values are...
a more simplified and practical set of nutrient standards.
Structure/function statements cannot claim that...
a nutrient or dietary supplement plays in maintaining a structure, such as bone, or promoting the health of body structure or a normal bodily function, such as digestion.
Wherever you live or travel in the US, you're likely to find restaurants that serve...
a wide variety of ethnic fare, such as Italian, Mexican, Thai, Vietnamese, or Middle Eastern dishes.
According to the Centers for Disease Control and Prevention...
about 16% of the adult American Indian and Alaska Native population has diabetes
This is because FDA officials recommend that consumers should be more concerned...
about eating less unhealthy saturated and trans fats instead of choosing foods that are low in total fat.
AS a result, babies can grow well by consuming commercially prepared formulas, and...
adults who are unable to eat solid food can survive for years on formula feedings that are administered through tubes inserted into their bodies.
Life-stage groups classify people according to...
age and whether females are pregnant or breastfeeding.
The FDA requires specific wording for certain health claims that are...
allowed on labels. For info about qualified health-related claims that can be used on labels.....
Carbohydrate (starch) and protein are the primary macronutrients in grains. In the US, refined grain products can...
also be good sources of several vitamins and minerals when they have undergone enrichment or fortification.
Dairy foods include milk and products made from milk that retain their calcium content, such as yogurt and hard cheese. Dairy foods are...
also excellent sources of protein, phosphorus (a mineral), and riboflavin (a B vitamin).
Dietary Guidelines are...
also used for menu planning by individuals and health care professionals.
Lifestyle, age, sex, general health status, and use of medications are...
among the numerous factors that influence an individual's nutrient nedds.
The amount of "Total Carbohydrates" in a serving is shown, and underneath it...
amounts of dietary fiber and total sugars are provided. Dietary fiber and total sugars are components of total carbohydrates.
The federal government has established standards for...
amounts of these particular micronutrients that can be added after refinement
The traditional Japanese diet of fresh vegetables, minimal amounts of salt and...
animal protein (mainly from pork and fish), and moderate amounts of fat may protect people from premature heart disease and stroke.
Organic foods, however, may contain fewer pesticides and...
antibiotic-resistant bacteria than conventionally grown crops.
Dietary Reference Intakes (DRIs)
are a set of energy and nutrient intake standards that nutrition experts can use as references when making dietary recommendations.
Recommended Dietary Allowances (RDAs)
are standards for recommended daily intakes of several nutrients.
Some religions have rules governing food-related practices, some of which...
as forbidding the consumption of alcohol, may influence a person's health.
Over the past 40 years, the popularity of organic foods has increased in the US...
as many Americans have become concerned about the environment and the safety and nutritional value of the food supply.
Some guides include dried beans and peas in the vegetable group...
as well as in the protein foods group.
Compared to refined grain products, foods made from whole grains naturally contain more fiber...
as well as micronutrients that are not replaced during enrichment
Diets that contain high amounts of solid fats are...
associated with excess body fat, CVD, and type 2 diabetes.
A person's diet is likely to be nutritionally adequate if the...
average daily intake for each nutrient meets the nutrient's RDA or AI value. If a person's diet consistently supplies less than the EAR for a nutrient, the individual may be at risk of developing the nutrient's deficiency disorder.
By having optimal levels of stored nutrients, the person may...
avoid or delay developing the nutrients' deficiency disorders
Traditional ethnic diets are often...
based on dishes containing small amounts of animal foods and larger amounts of locally grown fruits, vegetables, and unrefined grains. However, these foods are typically the first to be abandoned as ethnic population groups assimilate.
Authentic Mexican meals are...
based primarily on rice, tortillas, and beans, depending on the region.
MyPlate has different nutritionally adequate daily food plans that supply from 1000 to 3200 kcal/day. Each food plan can...
be individualized to accommodate a person's age, sex, height, weight, physical activity level, and food preferences, as well as certain life stages, such as pregnancy.
Other protein foods also include...
beans, eggs, nuts, tofu, and seeds.
Protein-rich foods include...
beef, pork, fish, liver, and poultry.
Although human nutrition needs vary from person to person, scientists have....
been able to estimate the healthy human body's nutritional requirements by using research methods.
People who purchase organically grown foods often think the products are...
better for their health and more nutritious than conventionally produced foods.
assimilate
blend into the general population over time.
Serving sizes must be consistent among similar foods; for example, all...
brands of ice cream must use the same serving size (2/3 cup) in the new Nutrition Facts panel to describe the product's nutritional content.
The exchange system categorizes foods into three broad groups:
carbohydrates, meat and meat substitutes, and fats.
Technically, organic substances have...
carbon bonded to hydrogen in their chemical structures. Therefore, all foods are organic by this definition because they contain substances comprised of carbon bonded with hydrogen.
Registered dietitian nutritionists and other health...
care professionals refer to the dietary reference intake to evaluate the nutritional adequacy of a population's diet and to plan nutritious diets for groups of people.
Some dietary guides use fat content to...
categorize meats and other protein-rich foods.
The USDA rules provide for three organic labeling categories. Note that...
certain foods can have the organic symbol on the package, yet they may contain small amounts of ingredients that are not considered organic by the USDA.
The term organic, however, also refers to...
certain methods of food production.
Three other sets if daily values are used on labels of foods intended for infants...
children between 1 and 4 years of age, and pregnant or breastfeeding women.
Therefore, dietary guides generally recommend that people...
choose a variety of foods from each food group when planning daily meals and snacks. The following points provide information about each food group, as well as oils
The FDA permits food manufacturers to include health claims that manufacturers can use. Manufacturers cannot....
claim that the food can be used in the"... diagnosis, cure mitigation, or treatment of disease."
Mormon
coffee, tea, and alcohol are avoided. Fasting is practiced monthly.
Such info is helpful for people who want to monitor their added sugar intakes and...
compare foods for their added sugar contents.
For example, calcium is a mineral that strengthens bones and protects them from osteoporosis, a...
condition in which bones become brittle and break easily.
When planning diets, people should...
consider a serving of dried beans and peas as either a vegetable or protein food, but count it in one group only.
Many nutrients are stored in the body, primarily in the liver , body fat, and bones. For optimal nutrition, a person needs to...
consume enough of those nutrients to maintain optimal storage levels.
As of 2015, the FDA would not approve health claims for foods that...
contain more than 13 g of fat, 4g of saturated fat, 60 mg of cholesterol, or 480 mg of sodium per serving.
Many chronic diseases require special diets to prevent or delay complications. Diabetes, for example, is easier to...
control when the person's diet has about the same macronutrient composition from day to day.
MyPlate has:
daily energy and food group needs. Info about each food group, including general recommendations, foods that fit into each category, how much of the food should be eaten, scientifically supported health benefits of foods, and recipes that incorporate foods from the group. -Guidelines for incorporating physical activity into daily living. -Dietary recommendations for specific population groups, including children and pregnant women.
Guides may also group vegetables into...
dark green, orange, and starchy categories.
Furthermore, chronic disease may increase or...
decrease a person's nutrient needs; thus, the Recommended Dietary Allowances or Adequate Intakes may not appropriate to use under such conditions.
Thus, a physician can diagnose whether a patient is vitamin C...
deficient by having a blood sample analyzed.
Therefore, the new food does not meet the...
definition and standard of identity for whipped cream, so it cannot be marketed as "whipped cream". Instead, the manufacturer can label and market food as a "whipped topping"
Information on food labels can help consumers...
determine ingredients and compare energy and nutrient contents of packaged foods and beverages.
In some instances, nutrition scientists are unable to...
develop Recommended Dietary Allowances for nutrients because there is not enough information available to determine human requirements.
The U.S. Department of Agriculture (USDA) has developed an interactive...
dietary references intake to help people evaluate and plan diets
A structure/function claim describes the role a nutrient or...
dietary supplement plays in maintaining a structure, such as bone, or promoting the health of a body structure or normal bodily function, such as digestion.
Therefore, the agency does not permit manufacturers to market a...
dietary supplement product as a treatment or cure for a disease or to relieve signs or symptoms of a disease.
To establish Adequate Intakes, scientists record the...
diets of a group of healthy people and estimate the group's average daily intake of the nutrient.
The FDA requires food manufacturers to use a special format, the Nutrition Facts panel, to...
display information about the energy and nutrient contents of products
Many chronic diseases require special diets to prevent to delay complications. Diabetes, for example, is...
easier to control when the person's diet has about the same macronutrient composition from day to day.
The Food Guide Pyramid displayed the groups in a...
emphasis in menu planning.
People can use up these remaining calories by choosing foods that contain a lot of...
empty calories, or healthy foods such as fresh fruits and vegetables.
Physiological markers may also be...
enzymes or products of metabolism (metabolites) in blood or urine.
According to the fruit list, for example, an orange is...
equivalent to a small apple, a kiwifruit, or one-half of a large grapefruit. This comparison allows people to plan a wide variety of nutritious menus by exchanging one food for another within each list.
Not all nutrients have Daily Values, but daily values have been....
established for macronutrients, fiber, and several vitamins and minerals
Instead of relying on a set of measuring cups and a food scale to...
estimate portion sizes, consumers can judge amounts of foods by using familiar objects, including a tennis ball and a bar of soap.
The MyPlate System includes...
estimates of a person's daily energy needs and indicates how much food one should eat from each of the food groups daily to meet the recommended energy level.
A food guide provides a meaningful way for consumers to...
evaluate the nutritional quality of their diets and make modifications to improve it, if necessary.
A dietary guidance system ("food guide") translates the dietary reference intakes and...
evidence-based information concerning the effects of certain foods and food components on health into basic dietary recommendations.
Within each of the three major food groups, the...
exchange system provides exchange lists of specific types of foods.
Now obesity and type 2 diabetes are..
extremely prevalent among the Pima, whereas in the past, these conditions rarely affected tribal members.
Furthermore, American-Chinese foods are often prepared with...
far greater amounts of fat than are used in true Chinese cooking.
Although the Mediterranean Diet Pyramid allows as much as 35% of total calories as...
fat that reduces rather than increases the risk of CVD.
Additionally, a healthy diet contains....
fewer refined grains, red and processed meats, sodium, and sugar-sweetened foods and beverages than the typical American eating pattern
Although dried peas, sweet potatoes, and leafy vegetables provide...
fiber and a variety of vitamins and minerals, salt-cured pork products contribute undesirable levels of fat and sodium to the diet.
It is important to note that many people do not...
follow their religion dietary rules fully or not at all
The USDA refines these recommendations periodically as...
food availability, nutrition research, and tools for nutrition education efforts.
The USDA's original Food Guide Pyramid inspired the development of other...
food pyramids for people who follow cultural and ethnic food traditions that differ from the mainstream American (Western) diet.
The FDA requires food manufacturers to provide information about the...
food's total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, fiber, total sugars, added sugars, protein, vitamin D, potassium, calcium, and iron contents in the new Nutrition Facts panel.
MyPlate includes a variety of...
food, nutrition, and physical activity resources for consumers that are based on the recommendations of the 2015-2020 Dietary Guidelines for Americans.
MyPlate dietary patterns include....
foods and beverages that contain little or no solid fats, added sugars, and alcohol.
According to results to a survey conducted in 2014, 77% of U.S. adults read food labels...
for specific kinds of nutrition information when they considered buying food products.
Additionally, most of the milk sold in the US is...
fortified with calcium and other micronutrients
Grains, fruits, and vegetables, particularly beans and potatoes, form...
foundation of this diet. Red meat is rarely eaten. Main dishes include seafood and poultry, and wine may be included with meals.
At least half of the recommended fruit intake should be...
from whole fruits. When juices are consumed, they should be 100% juice, without added sugars.
MyPlate differs focuses on 5 different food groups:
fruits, vegetables, protein foods, grains, and dairy.
Although cream, whipped cream, cream cheese, and coconut oil are liquid or soft at room temperature, these foods are sources of solid fats. Solid fats are...
generally considered unhealthy fats because diets that contain too much solid fat are associated with increased risk of developing cardiovascular disease (CVD)
Also, the food guide pyramid displayed the groups in a layered format with...
grain products at the base to establish the foundation for a healthy diet.
According to the USDA, the major food groups are:
grains; dairy (milk and milk products); fruits; vegetables; and protein-rich foods, such as meat, nuts, and eggs.
Most dietary guides recommend choosing dairy products that...
have most of the fat removed, such as fat-free or low-fat milk (fat-free milk may also be referred to as nonfat or "skim" milk.)
DRIs are intended to help...
health professionals evaluate the nutritional adequacy of diets and plan nutritious diets for healthy people.
The general recommendations "encourage healthy eating patterns". According to the Dietary Guidelines, a...
healthy eating pattern includes foods from all five food groups and oils, but limits saturated fats, trans fats, added sugars, and sodium.
On the other hand, one may need to limit his or her intake of foods that have...
high % daily value of total fat, saturated fat, and sodium.
Because nuts, olives avocados, and some types of fish have...
high fat contents, a dietary guide may group these foods with oils. Oils are often sources of vitamin E and essential fatty acids; cod liver oil is a rich source of vitamin D and "healthy fats" including omega-3 fatty acids.
Pork sausage, bacon, regular cheeses, and...
hot dogs are examples of high-fat protein foods.
In the past, many American Indian tribal members were...
hunter-gatherers who depended on wild vegetation, fish, and game or food. Other American Indians learned to grow vegetable crops, including tomatoes, corn, and squash.
Nut and seeds are grouped with fats. Meats and meat substitutes are grouped according to their fat content. Cheeses are...
in the meat and meat substitutes group, because of their high protein and fat content. Thus, the exchange system classifies foods in a different wat than does MyPlate.
Milk is a rich source of calcium. Nevertheless, the label on a carton of whole milk cannot...
include a health calcium about calcium and osteoporosis, because the whole milk contains more than 4 g of saturated fat per serving
The Estimated Energy Requirement, however does not...
include an additional number calories to serve as a "margin of safety". Thus, the EER may be higher or lower than some people's energy needs.
Vegetables
include fresh, cooked, canned, frozen, and dried/ dehydrated vegetables and 100% vegetable juice.
Furthermore, the new Nutrition Facts panel does not need to...
include information about the vitamin A and C contents of packaged foods, but the panel must indicate amounts of potassium, vitamin D, iron, and calcium in products.
Vegetable choices vary, be nutrient dense, and...
include many different vegetables.
Grains
include products made from wheat, rich, and oats. Pasta, bread, and flour tortillas are members of this group, because wheat flour is usually their main ingredient.
According to federal law, every supplement container must be properly labeled. The label must...
include the term dietary supplement or a similar term that describes the product's particular ingredient, such as herbal supplement or vitamin C supplement.
Although cream cheese, cream, and butter are dairy products, the USDA does not...
include them in this group because they have little or no calcium and are high in solid fat.
In the US, the FDA regulates and monitors info that can be placed on food labels...
including claims about the health benefits of ingredients.
Healthy eating patterns should be flexible so food choices can be varied and....
individualized to meet a person's preferences, medical needs, and economic situation.
Furthermore, products that have more than one...
ingredient must display a list of the ingredients in descending order according to weight.
Such standards of identity are...
intended to prevent manufacturers from producing substandard foods and marketing the items to consumers.
According to the FDA, dietary supplements are not...
intended to treat, diagnose, cure, or alleviate he effects of diseases.
In 2011, the USDA replaced the MyPyramid Plan with MyPlate, another....
interactive dietary and menu-planning guide accessible at the website www. choosemyplate.gov.
The first step to determine the ingredients and classify each...
into an appropriate food group. Estimate the number of cusps or ounces of each ingredient, and record the amounts contributed from a particular food group.
Thus, the FDA allows supplement manufacturers to display structure/ functions claims on labels. Manufacturers of...
iron supplements, for example, may have a chain on the label that states: "Iron is necessary for healthy red blood cell formation"
The exchange system
is a tool for estimating the energy, protein, carbohydrate, and fat contents of foods.
In 2005, the USDA released the MyPyramid Plan, which...
is an online interactive food guidance system based on Dietary Guidelines for Americans
Fortification
is the addition of nutrients to food, such as adding calcium to orange juice, vitamin A and D to milk, and numerous vitamins and minerals to ready-to-eat breakfast cereals. Also, boosts the nutritional value of a food.
Grain enrichment
is the addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to refined grain products such as wheat flour and white rice.
Estimated Average Requirement
is the amount of the nutrient that meets the needs of 50% of healthy people who are in a particular life-stage/sex group.
Estimated Energy Requirement (EER)
is the average daily energy intake that meets the needs of a healthy person is maintaining his or her weight.
The Upper level
is the highest average amount of a nutrient that is unlikely to harm most people when the amount is consumed daily.
Nutrient requirements
is the smallest amount of nutrient that maintains a defined level of nutritional health.
For over 100 years, the USDA has...
issued specific dietary recommendations as food guides for Americans.
Thus this food contains higher amounts of whole-wheat flour, water and brown sugar than...
it does of the remaining ingredients listed.
Whole or cut-up fruits are healthier options than...
juices because they contain more dietary fiber.
Today, nearly all foods and beverages sold in grocery stores must have...
labels that provide the product's name, manufacturer's name and address, and amount of product in the package.
The US FDA and Department of Health and Human Services have established...
legal definitions and standard recipes for many commonly eaten foods, including milk and milk products, macaroni, ice cream, and salad dressing.
This change reflects public health concerns that many Americans have...
less-than adequate intakes of these micronutrients.
Fruits include fresh, dried, frozen, sauced, and canned fruit, as well as 100% fruit juice. Most fruits are...
low in fat and good sources of phytochemicals and micronutrients, especially potassium, vitamin C, and folate.
In general, the traditional American Indian diet was
low in sodium and fat and high in fiber.
Additionally, Asian dishes often include flavorful sauces and seasonings...
made from plants, such as soy sauce, rice, wine, ginger root, garlic, scallions, peppers, and sesame seeds.
Before developing a food guide, nutrition experts classify foods into...
major food groups, according to their natural origins and key nutrients.
However, most people do not eat just packaged foods. Fresh fruits and vegetables, as well as...
many restaurant meals, do not have labels or menus with information about % daily value per serving.
Nutrition scientists establish a Tolerable Upper Intake Level (Upper Level or UL) for...
many vitamins and minerals.
However, some Japanese consume high amounts of the mineral sodium, which...
may increase their risk of hypertension
The negative health effects of this lifestyle change have been significant. Before the 1930s...
members of the Pima tribe in the southwestern US primarily ate native foods. By the end of the century, the Pia had adopted a more Western diet.
By the mid-1950s, the USDA simplified the original food guide to include only four food groups:
milk, meat, fruit., and vegetable, and bread and cereal
Using the Exchange System for menu planning has lost....
much of its popularity. Now, people with diabetes are using other menu-planning tools, especially counting carbohydrates ("counting carbs"). The American Diabetes Association website has info about counting carbohydrates.
However, manufacturers that include structure/function claims on labels...
must notify the FDA about the claims that appear on supplement labels, manufacturers are responsible for providing the agency with evidence that their products are safe and the claims on labels are honest and not misleading.
An organic farming operation, for example, would use...
natural nonchemical methods to manage pests, such as those discussed.
Compared to the original Nutrition Facts panel, the...
new panel has more info about the carbohydrate contents of a product.
MyPlate differs from the two previous USDA food guides in that it...
no longer has six food groups depicted by boxes or stripes within a pyramid.
Nevertheless, some trends have emerged. In general, organic food crops are...
not more nutritious than conventionally grown food crops.
Foods such as fresh fruits and vegetables, fish and shellfish, meats, and poultry are...
not required to have Nutrition Facts labels. However, many food suppliers and supermarket content on posters or shelf tags displayed near the foods.
Dietary Reference Intakes are complex lists of numerical values that are...
not translated into amounts of foods that contain the nutrients listed; therefore, they have limited usefulness for the average consumer.
The new Nutrition Facts panel does not provide info about the...
number of calories from fat.
Percentages of Daily Values are designed to help consumers compare...
nutrient contents of packaged foods to make more healthful choices.
Recommended Dietary Allowances (RDAs) meet the....
nutrient needs of nearly all healthy individuals (97-98%) in a particular life-stage/sex group. Thus, for most people, the RDAs are higher than the required amounts of nutrients.
People who regularly take high doses of individual micronutrient...
nutrient supplements are more likely to develop nutrient toxicity disorders than people who do not use these products often.
The FDA permits label to include claims about levels of...
nutrients in processed foods. Nutrient content claims can use terms such as free, high, or low to describe how much of a nutrient is in the product.
Until such information becomes known, scientists set Adequate Intakes (AIs) for...
nutrients such as vitamins, minerals, carbs, lipids, water
Most of the people who participated in the survey reported using...
nutrition-related labeling claims such as "low in sodium," "rich in antioxidants," and "no sugar added" when choosing packaged foods.
Because the exchange system makes it relatively easy to plan...
nutritious, calorie-reduced meals and snacks, it is also useful for people who are trying to manage their weight.
Reliance on frying foods increases fat intakes. High-fat diets are associated with...
obesity, and high-sodium diets raise the risk of hypertension
The amount of "Total Carbohydrates" in serving is shown, and underneath it, amounts...
of dietary fiber and total carbohydrates.
At least half of recommended amounts....
of grains foods should be whole grains. Choose a variety of protein foods, including dried beans and peas.
The federal government incorporated some but not...
of the dietary guidelines advisory committee recommendations into the 2015-2020 Dietary Guidelines for Americans.
The foods within each group have similar macronutrient composition, regardless...
of whether the food is from a plant or animal. For ex: the carbohydrate group includes fruits, vegetables, and grains, as well as milk products.
Milk-based desserts such as ice cream, pudding, and frozen yogurt are...
often grouped with dairy foods, even though they often have high added sugar and solid fat contents.
The traditional Mexican diet included corn, beans, chili peppers, avocados, papayas, and pineapples. Other plant foods that are...
often incorporated into Mexican meals include fresh chayote, cherimoya, jicama, plantains, and cactus leaves and fruit.
According to the USDA, oils are not separate food group. The agency, however, recognizes that...
oils contribute nutrients to diets. Thus, the USDA recommends that Americans consume some oils each day.
Compared to whole milk, which is about 3.25% fat by weight, low-fat milk contains...
only 1% fat by weight and is often called "15 milk."
It is important to note that the nutritional content of foods within each group often varies widely. For example, 3.5 ounces of fresh
orange slices each supply about 50 kcal. However, the apples contribute about 4 mg of vitamin C, whereas oranges supply 46 mg of the vitamin to diets.
To protect consumers, the USDA developed and implemented rules for the...
organic food industry. A food product cannot be labeled "organic" unless its production meets strict national standards
As of June 2017, manufacturers could use either the...
original Nutrition Facts panel or a newer panel format to display the information.
As more specific evidence becomes available, nutrients...
originally given adequate may be assigned Recommend Dietary Allowances
African Heritage Diets
over the past several decades, the diets of African-Americans changed significantly so they now incorporate regional food preferences.
Failure to regularly consume the Recommended Dietary Allowance or Adequate Intakes for a...
particular nutrient increases the likelihood of developing the nutrient's deficiency symptoms.
The new Nutrition Facts panel displays the number of calories...
per serving in very bold print, so it is highly visible
As of April 2017, the FDA had no legal definition for natural. The agency....
permitted food manufacturers to use the term on labels, if the product did not contain added color, artificial flavors, or other synthetic substances.
To obtain about the same amount of calcium as in 1 cup of fat-free milk, a...
person would have to eat about 1.6 cups of regular vanilla ice cream. This amount of ice cream provides 490 kcal and about 26g of fat, whereas the fat-free milk supplies 83 kcal and less than 1 g of fat.
To establish an EAR for a nutrient, the Food and Nutrition Board identifies a...
physiological marker, a substance in the body that reflects proper functioning and can be measured.
Few- well-designed studies have compared nutrient and...
phytochemical contents of organically grown foods to their conventionally grown counterparts.
Islam
pork; birds of prey; reptiles; insects, except locusts; most gelatins; and alcohol are prohibited. Ritual killing of animals that are permitted as food. Fasting from all food and drink (daytime) during month of Ramadan and certain other religious holidays
The "Portion Distortion" page at www.choosemyplate.gov provides insight into how...
portion sizes have changed over the past 20 years and guidance on keeping portion sizes under control to aid in weight loss.
Vegetables are usually low in fat and rich sources of...
potassium, vitamin A, vitamin C, folate, fiber, and phytochemicals.
After an ethnic population has assimilated fully, the...
prevalence of chronic diseases such as cardiovascular disease, type 2 diabetes, and high blood pressure often increases among them, partly as a result of adpopting less healthy eating and food preparation practices.
Authentic Mexican meals are based...
primarily on rice, tortillas, and beans, depending on the region.
Consumers can often determine where certain foods were....
produced or grown by reading food labels.
Furthermore, manufacturers are allowed to claim that the...
product is "free" of the nutrient. As a result, it is possible to consume some saturated fat from processed foods even though labels indicate a serving of each food does not contain this type of fat.
Furthermore, under "Total Sugars," there is information about the...
product's added sugars contents. This info enables consumers to differentiate between ingredients that are added to foods or beverages to sweeten them, such as high-fructose corn syrup, from sugars that are naturally in a food or beverage, such as those in fruit juice and cow's milk.
Furthermore, the label must include facts about the...
product's contents in a special format-the "Supplement Facts' panel.
Other dietary guides may also include a group for oils. In most instances, dietary guides...
provide recommendations concerning amounts of foods from each group that should be eaten daily.
Furthermore, the dietary reference intakes do not....
provide recommendations concerning the role of diet and chronic-disease prevention. Most people need practical suggestions that can help them select a nutritious, healthy diet.
Furthermore, the diet generally contained more sodium, added sugars, and fats than in 1970. It is apparent that the...
public needs to learn more about the importance of choosing a variety of foods and applying the MyPlate guide to everyday menu planning.
Acceptable Macronutrient Distribution Ranges are...
ranges of carbohydrate, fat, and protein intakes that provide adequate amounts of vitamins and minerals and may reduce the risk of developing certain diet-related chronic diseases, such as heart disease and type 2 diabetes
In the future, fresh foods such as...
raw meats are likely to include Nutrition Facts panels on their labels.
ChooseMyPlate.gov includes information about physical activity, including...
recommendations for how much activity is necessary for promoting good health.
Additionally, nutrient content claims can use terms such as more or...
reduced to compare amounts of nutrients in a product to those in a similar product. This claim is often used for an item that substitutes for a reference food, a similar and more familiar food. Ex: "reduced-fat" salad dressing has considerably less fat than its reference food, regular salad dressing.
The risk of a toxicity disorder increases when a person...
regularly consumes amounts of a nutrient that are greater than its upper level.
Organically produced foods (organic foods) are those that do not...
rely on the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation.
Nutritional standards also have commercial applications. Pharmaceutical companies refer to DRIs when developing formulas that...
replace breast milk for infants and special formulas for people who cannot consume regular foods, such as a person who is in a coma and cannot chew food.
In general, enrichment...
replaces some of the nutrients that foods lose during refining.
Dietary supplement labels are also...
required to display the list of ingredients, manufacturer's address, and suggested dosage.
If this group of people shows no evidence of the nutrients deficiency disorder, the....
researchers assume that their typical intake is adequate and use that value as the adequate intake.
The FDA is re-evaluating this particular restriction, because energy-dense foods that are...
rich sources of healthy fats, such as peanut butter, would not be allowed to include a health claim on the label. Each tablespoon of smooth peanut butter provides 8 g of fat.
Foods in the protein group are also...
rich sources of micronutrients, especially iron zinc, more easily from animal foods than from plants.
A considerable amount of scientific evidence associates the...
risk of developing heart disease, type 2 diabetes mellitus, and chronically elevated blood pressure (hypertension) with lifestyles, particularly poor dietary choices and lack of regular physical activity.
The amount of a food specified in an exchange list provides about the...
same amount of macronutrients and calories as each of the other specified amounts of foods in that list.
Dietary Guidelines Advisory Committee members reviewed the...
scientific evidence concerning the role of foods in health, before preparing the Scientific Report of the 2015 Dietary Guidelines Advisory Committee.
The FDA does not require dietary supplement manufacturers or...
sellers to provide evidence that labeling claims are accurate or truthful before they appear on product containers.
The Dietary Guidelines from the basis of the federal government's nutrition policy, which...
serves as a framework for national, state, and local health promotion as well as food and nutrition programs.
Because smoking cigs increases the need for this micronutrient, smokers...
should add 35 mg to their RDA for the nutrient
High intakes of these nutrients may have negative effects on a person's health. Thus, people...
should consume less than 100% of the daily value for total fat, saturated fat, and sodium each day.
Traditional Asian diets, such as Chinese, Japanese, Vietnamese, Thai and Korean cuisines, are...
similar and generally feature large amounts of vegetables, rice, or noodles combined with small amounts of meat, fish, or shellfish.
For example, a food company A develops a product to replace whipped cream that is...
similar to the food topping made from cream but contains no animal fat.
By estimating amounts of ingredients, you may determine that a...
slice of pizza provides 1/4 cup of vegetable, 2 ounces of grains, and 1/4 cup of dairy.
After a person consumes recommended amounts of nutritious from each food group, a...
small number of calories remain. According to the Dietary Guidelines, for example, a 2000 kcal healthy eating pattern has 270 kcal remaining.
Unlike Western methods of deep-fat frying or boiling vegetables...
stir-frying vegetables keeps them crisp and colorful. North American Chinese restaurants typically offer menu items that contain much larger portions of animal foods such as beef and chicken than authentic dishes.
Solids fats
such as beef fat, butter, stick margarine, lard (pork fat), and shortening, are fairly hard at room temperature.
When one persons intake of stored nutrient is low or one's need for this nutrient becomes increased....
such as during recovery from illness, the body withdraws some from storage.
For people who consume alcohol-containing drinks...
such beverages are also sources of empty calories.
The adult Daily Values for a nutrient is based on a standard diet that...
supplies 2000 kcal/day
In the US, American-Japanese restaurants often feature...
sushi, small pieces of raw fish or shellfish that are usually served rolled in or pressed into rice and served with vegetables and seaweed.
The Estimated Energy Requirement
takes into account the person's physicals activity level, height, and weight, as well as sex and life stage.
Traditional Chinese food preparation methods, particularly steaming and stir-frying...
tend to preserve the vitamins and minerals in fresh vegetables. Stir-frying involves cooking foods in a lightly oiled, very hot pan for a short period of time
For most people, it is difficult to consume 2000 mg of Vitamin C daily from foods...
that are natural sources of the micronutrient, broccoli, and baked potatoes. However, a person can easily exceed this amount with dietary supplements.
Food manufacturers often develop new items....
that simulate existing foods that have definitions and standards of identity. For ex: a product that is labeled "Whipped Cream" must be made from whipping cream, according to the standard identity.
It is important to note that the Recommended Dietary Allowance or Adequate Intake for a nutrient is...
the "goal" intake for a healthy person.
This publication contained recommendations for the development of...
the 2015-2020 Dietary Guidelines for Americans.
The Dietary Reference Intakes standards are the Estimated Average Requirement (EAR), which includes...
the Estimated Energy Requirement (EAR), which includes the Estimated Energy Requirement (EER); Recommended Dietary Allowance (RDA); Adequate Intake (AI0; Tolerable Upper Intake Level (UL); and Acceptable Macronutrient Distribution Range (AMDR).
If the FDA has not reviewed a claim, the label must include...
the FDA's disclaimer indicating that the claim has not been evaluated by the agency
To appeal to people with more Western food preferences, "Mexican" fast-foods restaurants in...
the US often serve dishes that contain large portions of high-beef topped with sour cream and cheese
About every 5 years, the U.S. Department of Health and Human Services (USDHHS) and...
the USDA revise and publish the Dietary guidelines as new information about the role of diet in health becomes available.
For labeling purposes, organic food manufacturers can use...
the circular "USDA Organic" symbol on the package. This symbol indicates the products meet USDA's standards for organic food.
Low fat
the food contains 3 g or less fat per serving. Two percent milk is not "low fat", because it has more than 3g fat per serving. The term reduced fat can be used to describe 2% milk.
High fiber
the food contains 5 g or more fiber per serving. Foods that include high-fiber claims on the label must also meet the definition for low fat.
Reduced or fewer calories
the food contains at least 25% fewer kcal per serving than the reference food.
reduced sugar
the food contains at least 25% less sugar per serving than the reference food.
Calorie free
the food provides fewer than 5 kcal per serving
Fat free
the food provides less then 0.5g fat per serving
The Dietary Guidelines for Americans (Dietary Guidelines) incorporates scientific knowledge about...
the influence that dietary choices can have on health into a set recommended eating and physicals activity practices of healthy people over 2 years of age.
The Hispanic (people with Spanish ancestry) population is now...
the largest minority group in the US. Many Hispanic-Americans migrated to the US from Mexico.
In general, this amount saturates certain cells with...
the nutrient or prevents the nutrient's deficiency disease.
Sugar free
the product provides less than 0.5g sugar per serving
Furthermore, under "Total Sugars," there is information about...
the product's added sugars contents. This info enables consumers to differentiate between ingredients that are added to foods or beverages to sweeten them, such as high-fructose corn syrup, from sugars that are naturally in a food or beverage, such as those in fruit juices and cow's milk.
The Supplement Facts panel provides info about...
the serving size; amount per serving; and percent Daily Value (%DV) for ingredients, if one has been established. Daily values have not been established for phytochemicals.
To attract consumers, food manufacturers often include...
the term natural on their products labels.
The Asian Diet Pyramid illustrates...
the traditional Asian dietary pattern that generally provides inadequate amounts of calcium from milk and milk products. However, using a calcium-rich or calcium-fortified foods can add the mineral to diets.
According to these guides, low-fat cottage cheese and...
the white meat of turkey are very lean protein foods: ground beef that is not more than 15% fat by weight and tuna are lean protein foods.
During the last half of the 20th century, many American Indians discontinued...
their traditional diets and followed the typical Western diet.
Therefore, many consumers will underestimate their nutrient intakes if...
they do not consider the contribution that unlabeled foods make to their diets
On the other hand, if a person's intake of nutrient is consistently above the upper intake limit...
this individual is at risk of developing that nutrient's toxicity disorder.
Physical activity is particularly important for people who want...
to lose weight or who have lost weight and need to maintain their current weight.
When evaluating or planning nutritious menus, a person's goal is...
to obtain at least 100% of the daily values for fiber, vitamins, and minerals each day.
Additionally, the panel must display the...
total amount of energy and energy from fat, indicated as numbers of calories in a serving.
The Mediterranean Diet Pyramid is based on...
traditional dietary practices of Greece, southern Italy, and the island of Crete.
Additionally, dietary reference intakes can be...
used to assess the nutritional quality of a person's daily food intake and plan the individual's diet.
To meet nutrient needs within calorie limits, people should choose a...
variety of nutrient-dense foods across and within all food groups, and consume them in recommended amounts.
Such fruits and vegetables add fiber and a...
variety of nutrients, phytochemicals, vivid colors, and interesting flavors to Mexican dishes.
Producers and sellers of fresh and frozen fruits and...
vegetables, chicken, fish, and shellfish, ginseng, and pecans, peanuts, and macadamia nuts must declare the product's country of origin either on the packaging or at the site where the product is located in stores.
Fatty and sugary foods formed the small peak of the pyramid, a...
visual reminder that people should limit their intake of these foods.
For example, a marker of vitamin C is the amount of...
vitamin in certain white blood cells. When these cells contain nearly all the vitamin C they can hold, this is a sign that the body has an optimal supply of the vitamin.
The new Nutrition Facts panel indicates the amount of a serving size, in household units as....
well as grams, and the number of servings in the entire container.
Oils include canola, corn, and olive oils as...
well as other fats that are liquid at room temperature. Certain spreadable foods made from vegetable oils, such as mayonnaise, tub or soft margarine, and salad dressing, are also classified as oils.
Most Americans do not follow the USDA's dietary advice. In 2014, the typical diet of Americans who...
were 2 years of age or older did not provide recommended amounts of foods from the fruit, vegetables, and dairy groups.
Physiological markers indicate...
whether the level of a nutrient in the body is adequate.
Additionally, people can use the Acceptable Macronutrient Distributions to determine...
whether their diets have a healthful balance of macronutrients.
Dietary guides generally choosing foods made with whole grains instead of refined grains. According to the FDA...
whole grains are the intact, ground, cracked, or flaked seeds of cereal grains.
Whole grains include...
whole wheat, oatmeal, whole-grain cornmeal, brown rice, whole-grain barley, whole rye, buckwheat, and spelt.
The ingredients label of a product shows a label that contains...
whole-wheat flour, water, and brown sugar as the first three ingredients.
Diets that contain high amounts of solid fats are associated...
with excess body fat, CVD, and type 2 diabetes
MyPlate provides a daily food plan that is based on an estimate of...
your daily energy needs and indicates how much food you should eat from each of the food groups and oils daily to meet your recommended energy level.
