Nutrients and Recommended Intakes

Attempt to cut processed or added sugars to _____ or less of total energy intake

10%

Keep trans fat intake to less than ____ of total energy intake

1%

Keep saturated fatty acids below _____ of total energy intake

10%

Limit cholesterol intake to ________ or less per day

300 mg

Adult recommendations from MyPyramid:

45-65% of energy from carbohydrates, 20-35% of energy from fat, 10-35% from protein

Protein-based fat substitutes act how?

Inhibit fat absorption and provide less energy

Dietary Reference Intake (DRI)

New standards for nutrient recommendations that can be used to plan and assess diets for healthy people

Examples of protein-based fat substitutes:

Simplesse

Food color additives commonly used to make food more:

appealing or appear fresh

Choose _____________ or ____________ dairy products

low-fat; fat-free

"% Daily Value"

percentage of the RDA or DRV (as applicable) available in a single serving

AI has been set for:

two B vitamins, choline, vitamin D, and a number of minerals

Types of retrospective methods to analyze dietary intake:

24-hour recall - questionnaire to assess intake in previous 24 hrs; most common method Food frequency - questionnaire focusing on the frequency of intake of certain foods Diet history - combines 24-hour recall and food frequency methods

Types of prospective methods to analyze dietary intake:

3-day dietary survey - Record food consumed for 3 days 3-day weighed food record - Weigh and record food consumed for 3 days 7-day dietary survey - Record food consumed for 7 days 7-day weighed food record - Weigh and record food consumed for 7 days Duplicate food collections - Save a duplicate of food for chemical analysis

Humans require how many essential nutrients?

46

Alcohol is a non-nutrient but provides ____ kcal/g

7

Recommended Dietary Allowance (RDA)

A daily dietary intake level that is sufficient to meet the nutrient requirement of 97-98% of all healthy people in a group; if an EAR cannot be set, no RDA can be proposed

RDA can vary among individuals based on:

Age, gender, special requirements (i.e. pregnancy), height and weight outside of population norm, stress, disease, injury, total energy expenditure

Practical guidelines for healthy eating:

Balance food intake with physical activity to maintain a healthy weight; Eat a variety of nutrient-rich foods; Eat a diet rich in vegetables, fruits, and whole-grain and high-fiber foods; Choose a diet moderate in total fat but low in saturated fat, trans fat, and cholesterol; Cut back on beverages and foods high in calories and low in nutrition; Keep salt and sodium intake conservative; Drink alcohol in moderation; Practice food hygiene and safety; Avoid excessive intake of food additives and nutrition supplements

Many labels contain statements about the beneficial effects of the food product on the body (e.g. "Helps maintain a healthy heart" or "Aids in digestion") Claims must:

Be based on scientific evidence such as epidemiological studies; Include an explanation about why the food is beneficial; Include a % DV for the beneficial ingredient(s) in the product

MyPyramid distinguishes six food groups to ensure a balanced nutrient intake:

Bread, cereal, rice, and pasta Vegetables Milk, yogurt, and cheese Fruits Meat, poultry, fish, eggs, dry beans, and nuts Fats, oils, and sweets

Examples of CHO-based fat substitutes

Corn syrup solids, maltodextrin, pectin

RDA cannot be set without an established _______, is a safe 'excess' level above the set ______

EAR; EAR

Processing food involves adding preservatives, colorings, flavorings or applying treatments, such as:

Fortifying, enriching, dehydrating, smoking, drying, flash freezing

Many nutritional facts labels contain food descriptors with definitions that are regulated by the FDA, but commonly misunderstood by consumers, such as:

Free - calorie free, fat free, sugar free Low - low calorie, low fat Reduced - reduced calories, reduced fat, reduced sugar Light, lean, fresh, pure, 100%, etc.

Tolerable Upper Intake Level (UL)

Highest level of daily nutrient intake that is likely to pose no risks or adverse health effects to almost all individuals in the general population, as intake increases above the UL the risk of adverse effects increases

First set of RDA values created in 1941 by the Food and Nutrition Board to prevent diseases caused by nutrient deficiencies. What were the details of those values?

Included reference values for only 10 nutrients; Developed to evaluate and plan nutritional adequacy of large groups such as the armed forces and children in school lunch programs; Designed to prevent deficiency in vast majority of a population - but not to meet the specific needs of individuals

Daily Reference Value (DRV) includes what guidelines for what nutrients?

Includes total fat, saturated fat, cholesterol, total carbohydrate, fiber, sodium, potassium, and protein

Fat-based fat substitutes act how?

Inhibit fat absorption due to complex molecular structure

What disclaimer must accompany food labels containing health claims?

Must also include a disclaimer that the food cannot treat, prevent, or cure any disease or medical condition as these claims only apply to regulated medicines

What are the guidelines for beneficial effects claims on food labels?

Must be a naturally good source (≥10%) Must not contain >20% of the DV for fat, saturated fat, cholesterol, or sodium

RDA values were revised several times until current DRI guidelines established between 1997-2004. What are the new guidelines?

Now includes 46 nutrients; Incorporates values such as EAR, AI, and UL to meet individual and group needs; Also aimed at reducing the risk of diet-related chronic conditions (e.g., heart disease, diabetes, hypertension, osteoporosis) and meeting specific needs among genders and age groups (e.g., children, pregnant women)

Estimated Average Requirements (EAR)

Nutrient intake value that is estimated to meet the requirement of 50% of the healthy individuals in a group, used to assess nutritional adequacy of intakes of population groups and to calculate RDAs

Key nutrients reflected on Nutritional Facts Label

Nutrients that should be limited - total fat, saturated fat, cholesterol, sodium Total carbohydrates - divided into fiber and sugar content Protein Key vitamins and minerals

What 1990 act standardized US food labels?

Nutrition Labeling and Education Act

Examples of fat-based fat substitutes:

Olestra

CHO-based fat substitutes use what in place of fat?

Plant polysaccharides that contain less energy

Meals in institutions are considered adequate if nutrient levels fall between _______ and _______

RDA; EAR

Processed foods

Refers to food treated to extend storage life or improve taste, nutritional value, color, or texture

Criteria to determine if a nutrient is essential:

Required in the diet for growth, health and overall survival Absence or inadequate intake results in signs of a deficiency disease Growth failure or signs of deficiency are prevented only by the nutrient or a specific precursor of the nutrient Below the critical level of necessary intake for the given nutrient, growth response and severity of signs of deficiency are proportional to the amount consumed It is not synthesized in the body and is required for a critical function throughout life

Examples of artificial sweeteners

Saccharin, aspartame, sorbitol, sucralose, stevia extract

Nutrition Facts Label will include:

Serving size and serving per package; Calories per serving and calories from fat; Quantity of key nutrients (in grams or milligrams) and reflective % Daily Value based on a 2,000 calorie diet; Footnote information describing optimal nutrient intake for 2,000 and 2,500 calorie diets as well as the calories provided per gram for fat, carbohydrate, and protein

Fat substitutes have some of the attributes of fat but are not absorbed or metabolized as fat. True or false?

True

Food label values designed to help consumers make choices by providing detailed information concerning the nutrient content of the food product and how it fits into an overall diet. True or false?

True

MyPyramid has a supporting website that aids in developing individualized food plans and assessing nutrient intake - www.mypyramidtracker.gov/ - True or false?

True

UL developed after the increased practice of fortifying foods and popularity of dietary supplements which present greater risk of adverse effects compared to natural sources. True or false?

True

Adequate Intake (AI)

Value used when no RDA can be determined, recommended daily intake level based on research-based approximation of intake for a group of healthy people

Artificial sweeteners commonly contain no...

calories and generally provide a degree of sweetness that surpasses natural sugar

Daily Values (DV)

developed by the Food and Drug Administration (FDA) by condensing U.S. RDA values (also known as Reference Daily Intake (RDI) values) into acceptable recommendations for all groups to simplify label data

RDA is currently available for...

energy intake, protein, 11 vitamins, and 7 minerals

% Daily Values of total CHO are divided into:

fiber and sugar content

How are non-essential nutrients synthesized?

in the body from their precursors; they are not directly required in the diet

Purpose of food additives

lengthen shelf life, enhance color, texture or taste, facilitate food preparation, or otherwise make the product more marketable

AI represents a ________________ that appears to sustain a desired indicator of health (e.g. calcium retention in bone)

mean intake

Processed food can significantly reduce __________________ and _______________ of the food

nutritional quality; biochemistry (Example: bleaching of flour destroys 22 known essential nutrients in the original product)

Research suggests that moderate alcohol intake poses no negative health effects, _______ drink a day for women, up to _______ drinks a day for men

one; two

UL not intended to represent recommended intake but rather indicate a:

potentially toxic level

MyPyramid was developed by the United States Department of Agriculture (USDA) from an antiquated food guide pyramid to provide:

practical dietary guidance

Daily Reference Value (DRV)

standard for dietary components that have no RDA

Cut back on soft drinks and foods with added ___________

sugar

Common, economical food additives:

sugar and salt

Artificial ingredients

synthetically derived, may contain few or no nutrients, may have the same quantity of energy as their natural counterparts (i.e. non-dairy creamers, synthetic fruit juices)

% Daily Values indicates that what nutrients that should be limited?

total fat, saturated fat, cholesterol, sodium