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28 Cards in this Set
- Front
- Back
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Who sets the U.S. nutrition recommendations and why?
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Department of Health and Human Services (DHHS) establishes 10-year health objectives called “Healthy People”
other government agencies are US Department of Agriculture (USDA) Center for Disease Control and Prevention (CDC) |
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What is Healthy People 2010?
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Sets nutrition / food safety objectives based on current diseases of public health concern e.g. obesity, cancers, heart disease, type 2 diabetes, hypertension, osteoporosis
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What are the nutrition tools that help us to decide what healthy individuals should eat?
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Dietary Reference Intakes (DRI)
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Dietary Reference Intakes (DRI)
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Set of nutrient intake values for the dietary intakes of healthy people in U.S. and Canada
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Five components of the Dietary Reference Intakes (DRI)
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Recommended Dietary Allowance (RDA)
Adequate Intakes (AI) Tolerable Upper Intakes (UL) Estimated Average Requirements (EAR) Acceptable Macronutrient Distribution Ranges (AMDR) |
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List examples of Recommended Dietary Allowance (RDA)
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Folate, Iron, Vitamin C
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Set whenever scientific data are insufficient to allow establishment of an RDA but still assumed to be adequate
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Adequate Intakes (AI)
Examples include nutrients such as Calcium, Vitamin D,Vitamin K |
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refers to Suggested daily upper limits of intake for potentially toxic nutrients
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Tolerable Upper Intake Levels (UL),
-At present UL is not established for all nutrients-Examples of UL’s established: Vitamins C, D, A, E and Calcium |
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Average daily nutrient intake estimated to meet requirement of 50% of the healthy individuals in a particular life stage and gender group
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Estimated Average Requirement (EAR)
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Acceptable Macronutrient Distribution Range
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% total daily caloric intake to provide adequate total calories 45 – 65% = CHO
20 – 35% = FAT 10 – 35% = PRO |
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How does the average person know how to choose a healthy diet ?
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Dietary Guidelines for Americans
2005 Food Guidance System (My Pyramid) |
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Dietary Guidelines for Americans
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Revised every 5 years (began in1980)
Approved by USDA / DHHS Designed to help people (over age 2) Serves a basis for federal nutrition programs |
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List five Key Recommendations from Dietary Guidelines for Americans 2005
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1.Adequate nutrients with energy needs-Consume a variety of nutrient-dense foods
2.Weight Management(Calories in = Calories out) 3.increase physical activity-30 minutes activity of moderate intensity (e.g. brisk walking) on most days of week ~ 150-175 minutes/week 4.Encourage Fat-free or Low Fat Milk / Products 5.Food Safety-Implement food safety principles when buying, handling, storing and preparing foods |
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List Food Groups to Encourage
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Food Groups to Encourage:
Fruits and vegetables Whole grains Milk / products |
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T/F.Encourage 5 to 9 servings total fruits and vegetables daily.
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True
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What is a whole grain?
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Has 3 parts of the grain:
Bran (↑ fiber outer layer) Endosperm (middle) Germ (nutrient dense) |
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Why Whole Grains?
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↓ risk of Type 2 diabetes, Heart Disease and Hypertension
Helps in controlling weight gain ↑ fiber source Provides magnesium |
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what is Sodium/Potassium
Limit salt intake ? |
<2300 mg/day
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American Institute for Cancer Research (AICR) recommends a “simple rule of thumb”:
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Adopting a 2/3 plant foods (fruits, vegetables, grains)
and 1/3 or less with animal protein proportion |
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What is the USDA Food Guidance System refered to?
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“Healthy Eating Pyramid” or
“My Pyramid Food Guidance System” |
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List the MyPyramid Messages
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Physical Activity
Variety Proportionality Moderation Gradual Improvement Personalization |
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What is the significant change to the new food guidance system, “My Pyramid” ?
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the recognition that the concept of “serving sizes” is not clear to many consumers. Therefore, the new recommendations are made with this in mind and given in terms of cups, ounces, and other measurements that are easily recognizable by most people
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What’s the difference between Portion Size vs. Serving Size?
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A portion is the amount of food you choose to eat. There is no standard portion size and no single right or wrong portion size.
A serving is a standard amount used to help give advice about how much to eat, or to identify how many calories and nutrients are in a food. E.g. 3 oz. cooked meat or fish = 1 serving |
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What is 1 serving of grains?
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1 slice bread
about 1 cup cold cereal ½ cup cooked cereal, rice, pasta |
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What is 1 serving of vegetable?
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1 cup raw leafy vegetables
½ cup cooked or raw vegetables ¾ cup vegetable soup |
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What is 1 serving of Milk, Yogurt ?
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1 cup milk or yogurt
1-1/2 oz. natural cheese (e.g. cheddar |
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What is 1 serving of Meat ?
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3 oz. cooked meat, poultry, fish
1 egg ½ cup cooked beans |
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What is 1 serving of fruit ?
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1 medium fruit
½ cup chopped, cooked, canned fruit ¾ cup fruit juice |
