Nutrition Chapter 2

Front 1

DRI

Back 1

Dietary Reference Intake:
-reports contain a set of four lists of values for measuring the nutrient intakes of healthy people in Canada and the US.
1. EAR (estimated average requirements)
2. RDA (recommended dietary allowances
3. AI (adequate intakes)
4. UL (tolerable upper intake levels)

Front 2

Daily Values

Back 2

nutrient standards that are printed on food labels. Based on nutrient and energy recommendations for a general 2,000 calorie diet, they allow consumers to compare the nutrient and energy contents of packages foods.

Front 3

Healthy intake ranges for:
-carbs
-proteins
-fats

Back 3

carbs: 45-65%
fats: 20-35%
proteins:10-35%

Front 4

RDA

Back 4

Recommended Dietary Allowances (RDA).
-The RDA are the indisputable bedrock of the DRI recommended intakes for they are based on solid experimental evidence and reliable observations.

Front 5

AI

Back 5

Adequate Intakes
-The AI values are also as scientifically based as possible, but setting them required some educated guesswork. The committee establishes an AI value whenever scientific evidence is insufficient to generate an RDA

Front 6

EAR

Back 6

Estimated Average Requirements
-establishes nutrient requirements for given life stages and gender groups that researchers and nutrition policymakers use in their work. The EAR values form the scientific basis upon which the RDA values are set.

Front 7

UL

Back 7

Tolerable Upper Intake Levels
-identifies potentially hazardous levels of nutrient intake.

Front 8

AMDR

Back 8

Acceptable Macronutrient Distribution Ranges (AMDR)
-values for carbs, far, and protein expressed as percentages of total daily caloric intake; ranges of intake set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while reducing the risk of chronic diseases.

Front 9

EER

Back 9

Estimated Energy Requirements
-minimum amount of energy to support health (not too generous, too much energy leads to unhealthful weight gain)
-pretty low because it is based on the national average and most people are pretty sedentary so they don't need much energy

Front 10

Discretionary Caloric Allowance:

Back 10

-The difference between the calories needed to maintain weight and those needed to supply nutrients
-The discretionary calorie allowance gives people the option to choose some less nutrient-dense foods they may desire

Front 11

Food labels contain information on (5 things)

Back 11

1. statement of identity
2. Net contents of the package
3. Name and address of manufacturer, packer, distributer
4. List of ingredient, listed in descending order by weight
5. Nutrition Informations (Nutrition Facts Box)

Front 12

"Sodium Free"

Back 12

Less than 5mg of sodium per serving

Front 13

"reduced in calories"

Back 13

at least 25% less energy than the food it is being compared to

Front 14

"Source of dietary fiber"

Back 14

at least 2g of fiber per serving

Front 15

"excellent source of (mineral or vitamin)"

Back 15

at least 25% of RDA

Front 16

Dietary habits that reduce risk for chronic disease (6):

Back 16

1. variety
2. fiber-rich foods
3. inclusion of fish
4. restriction of animal fat and trans fat
5. avoidance of overweight and obesity
6. moderate alcohol consumption

**ALSO: regular physical activity and avoidance smoking

Front 17

5 key recommendations from Canada's Health Guide:

Back 17

1. Variety
2. Emphasize cereals, grains, fruits, vegetables
3. Choose healthier fats (low fat dairy products, leaner meats, foods prepared)
4. Achieve/maintain a healthy body weight (enjoy healthy eating and physical activity)
5. Limit intake of:
-salt
-alcohol
-caffeine

Front 18

4 basic food groups (Canada Food Guide)

Back 18

1. vegetables, fruit
2. milk and alternatives
3. meat and alternatives
4. grain products

*based on primary nutrient content

Front 19

What are "other foods"?

Back 19

"other foods" are referred to food and beverages that are not part of the 4 main food groups. These foods do not have a specific recommended serving size.
Ex.
-fats and oils
-foods that are mostly sugar
-tea, coffee, water, alcohol, soft drinks
-herbs, spices, and condiments

Front 20

calorie free

Back 20

less than 5 calories

Front 21

low in calories

Back 21

40 calories or less

Front 22

reduced

Back 22

at least 25% less

Front 23

source of calories

Back 23

at least 100 calories

Front 24

source of protein

Back 24

protein rating of 20 or more

Front 25

excellent source of protein

Back 25

protein rating of 40 or more

Front 26

fat free

Back 26

less than 0.5g of fat

Front 27

low in fat

Back 27

3g of fat or less

Front 28

reduced in fat

Back 28

at least 25% less fat

Front 29

saturated fat free

Back 29

less than 0.2g of sat. fat (and less than 0.2g trans fat)

Front 30

low in saturated fat

Back 30

2g or less of saturated fat and trans fat combined

Front 31

trans fat free

Back 31

less than 0.2g trans fat

Front 32

source of omega-3 polyunsaturated fat

Back 32

0.3g or more

Front 33

source of omega-6 polyunsaturated fat

Back 33

2g or more

Front 34

cholesterol free

Back 34

less than 2mg of cholesterol and "low in saturated fat"

Front 35

low in cholesterol

Back 35

20mg or less

Front 36

sodium free

Back 36

less than 5mg of sodium

Front 37

low in sodium

Back 37

140mg or less

Front 38

sugar free

Back 38

less than 0.5g sugar (except chewing gum)

Front 39

source of fiber

Back 39

2g of fiber or more

Front 40

high source of fiber

Back 40

4g of fiber or more

Front 41

very high source of fiber

Back 41

6g or more