Hnf 150

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5 characteristics of a healthy diet

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variety, moderation, calorie control, balance, adequacy

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Adequacy

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the dietary characteristic of providing all of the essential nutrients, fiber, and energy in amounts sufficient to maintain health and body weight.

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Balance

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the dietary characteristic of providing foods of a number of types in proportion to each other, such that foods rich in some nutrients do not crowd out of the diet foods that are rich in other nutrients. Balance in regard to food types, not overemphasizing one at the expense of another

Front 4

Calorie Control

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control of energy intake, food energy should match (not exceed) energy expanded in activity controls, body fat content and weight

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Moderation

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the dietary characteristic of providing constituents within set limits, not to excess. (moderate certain constituents such as fat, cholesterol, sugar, salt)

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Variety

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the dietary characteristic of providing a wide selection of foods—the opposite of monotony. More likely adequate nutrients, same diet could have more toxins. Variety adds interest.

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Acceptable Macronutrient Distribution Ranges (AMDR)

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values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake

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Adequate Intakes (AI)

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nutrient intake goals for individuals

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Daily Values

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nutrient standards that are printed on food labels and on grocery store and restaurant signs. Based on nutrient and energy recommendations for a general 2,000-calorie diet, they allow consumers to compare foods with regard to nutrients and calorie contents.

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Dietary Reference Intakes (DRI)

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a set of four lists of values for measuring the nutrient intakes of healthy people in the United States and Canada. The four lists are Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL).

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Estimated Average Requirements (EAR)

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the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group

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Estimated Energy Requirement (EER)

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the average dietary energy intake predicted to maintain energy balance in a healthy adult of a certain age, gender, weight, height, and level of physical activity consistent with good health.

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Recommended Dietary Allowances (RDA)

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nutrient intake goals for individuals

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Tolerable Upper Intake Levels (UL)

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the highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group. Usual intake above this level may place an individual at risk of illness from nutrient toxicity.

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DRI

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Dietary Reference Intakes

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EAR

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Estimated Average Requirements

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RDA

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Recommended Dietary Allowances

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AI

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Adequate Intakes

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UL

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Tolerable Upper Intake Levels

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AMDR

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Acceptable Macronutrient Distribution Ranges

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What goal does EAR meet for the DRI?

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Goal of facilitating nutrition research and policy making.

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How is criteria for each nutrient set by the DRI for EAR?

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based on its role in the body and in reducing dieses risks

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What goal does RDA meet for the DRI?

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Setting Recommended Intake Values (AI does this too)

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How doe RDA and AI differ?

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RDA is set on Solid evidence, anything that does not have scientific evidence is set as an AI. AI is based on intakes of healthy people (observed or experimentally derived)

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AMDR for Carbohydrate

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45-65% of calories from Carbohydrate

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AMDR for fat

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20-35% calories from fat

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ADMR for Protein

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10-35% calories from protein

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UL meets what guideline for DRI?

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establishing safety guidelines

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Saturated fat free

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less than .5 g of sat fat and less than .5 g of trans fat

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Trans Fat free

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less than .5 g of trans fat and less than .5 g of sat fat per a serving

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High fiber

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5 g or more per serving (foods making high fiber claims must fit the definition of low-fat or the level of total fat must appear next to high-fiber claim

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Less, fewer or reduced

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containing at least 25% less of a nutrient or calories than a reference food. This may occur naturally or as a result or altering food. For example, pretzels, are usually low in fat, can claim to provide less fat than potato chips, a comparable food

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Healthy

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low in fat, saturated fat, trans fat, cholesterol, and sodium and contain at least 10% of the Daily Value for Vitamin A, Vitamin C, iron, calcium, protein and fiber

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Health claim

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claims linking food constituents with disease state

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Nutrition claim

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claims using approved wording to describe the nutrient values of foods, such as claim that a food is “high” in a desirable constituent or “low” in an undesirable one examples. Low sodium, high fiber, light, healthy, good source, free ext.

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Dietitian

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person trained in food science, nutrition and diet planning

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RD

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registered dietitian

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Nutritionist

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studies nutrition. Some are RD’s others are self-described experts (questionable training) some state applies only to people with master of science or phd

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Public health nutritionist

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advance degree in nutrition specialized in public health

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Diet technician

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2 year degree from legit college, work under registered dietician, one pass national exam become DTR (diet technician Registered)

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the six classes of nutrients

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water, carbohydrate, fat, protein, vitamins, and minerals

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nutrients with carbon are blank

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organic

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calorie values of energy- yielding nutrients

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carbohydrate 4 cal/g, fat (lipod 9 cal/g, protein 4 cal/g

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energy-yielding nutrients

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macro nutrients, the nutrients the body can use for energy, carbohydrates, fats, and proteins. This maybe building blocks for body structures

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macro-nutrients

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carbohydrates, fat and proteins. because needed in relatively large amounts in the diet

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micro-nutrients

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vitamins and minerals. because they are needed in tiny amounts

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Amount of energy in food depends on the blank composition

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macronutrient (fill in the blank)

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Elements of Water

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Oxygen Hydrogen

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Elements of Carbohydrate

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Carbon, Oxygen, Hydrogen

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Elements of Fat (lipod)

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Carbon, Oxygen, Hydrogen

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Elements of Protein

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Carbon, Oxygen, Hydrogen, Nitrogen

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Elements of Vitamins

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Carbon, Oxygen, Hydrogen, Nitrogen

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Elements of Minerals

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Minerals

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Energy Yield of Alcohol

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7 cal/g (note not a nutrient)

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Nutrients

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Components of food that are indispensable to the bodies functioning. they provide energy, serve as building material, help maintain or repair body parts and support growth.