Nutrition Chapter 2

Front 1

Nutrient Recommendations

Back 1

sets of yardsticks or standards for measuring healthy people's energy and nutrients intakes

Front 2

Dietary Reference Intakes (DRI)

Back 2

the standards in use in the US and Canada. A committee of nutrition experts has a set of values for all vitamins and minerals, carbs, fiber, lipids, protein, water and energy.

Front 3

Daily Values (DV)

Back 3

set of nutrient standards printed on labels of food

Front 4

Recomended Daily Allowance (RDA)

Back 4

nutrient intake goals for individuals. the avg intake that meets the needs of 97-98% of healthy people in age groups and gender.

Front 5

Estimated Average Requirements (EAR)

Back 5

The average daily nutirient intate estimate to meet the requirement of half of the healthy individuals in a particular life stage and gender group. Used in nutrition research and policymaking and is the basis upon which RDA calues are set.

Front 6

Adequate Intakes (AI)

Back 6

nutrient intake goals for individuals; the recommended average daily nutrient intake level based on intakes of healthy people (observed or experimentaly derived), in a particular life stage and gender group and assumed to be adequate.

Front 7

Tolerable Upper Intake Levels (UL)

Back 7

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 and nutrient toxicity.

Front 8

Acceptable Macronutrient Distribution (AMDR)

Back 8

Values for carbs, fat and proteins expressed as % of total saily calorie intake. Ranges of intakes set for the energy-yielding nutrients that are sufficient to privide adequate total energy and nutirients while reducing the risk of chronic disease.

Front 9

What are the DRI values established by the DRI Committee?

Back 9

Goal 1# setting RDA and AI values (based on solid experimental evidence and educated guesswork) RDA is educated, AI is guesswork
Goal 2# Research and Policy - EAR - Used for population research. The EAR values form the scientif basis upon which the RDA values are set
Goal 3# Establishing Safety guildlines - UL -
Goal 4# Preventing Chronic Disease - AMDR 45-65% cals from carbs, 20-35% cals from fats, 10-35% cals from protein

Front 10

How do DRI work for groups?

Back 10

It has made recommendation for specific groups - Men, women, pregos, lacating, infants, and children in specific age ranges. The committee adjust for illness, smoking, vegetarianism.

Front 11

What are characteristics of DRI?

Back 11

* based on scientific research and updated with new knowledge.
* based on concepts of probability and risk
* recommendations for optimal intakes, not min requirement.
*blood nutieint considerations, normal growth and reduction of chronic diseases rather than prevention of definciency symptoms alone.
* daily intakes averaged over time.

Front 12

Does the DRI apply to healthy people only?

Back 12

yes, not for restoration of health or repletion of nutrients in those deficiencies.

Front 13

How does the committee establish DRI values?

Back 13

A study has to be done with healthy indivudals in dificiency, how the nutrient stores, and their depletions and the factors influencing it. The RDA values demands the most rigorous science and tolerate the least guesswork

Front 14

How to determine individual requirements?

Back 14

Conduct a balance study. Measure the bodies intake and excretion of a nutrient to find out how much is required to balance excretion.

Front 15

How to account for needs of the population

Back 15

The EAR is set to the high value enough so that 97-98% of the population will be covered but not so high it would excessive

Front 16

Howtp set energy requirements?

Back 16

Energy recommendations: Estimation Energy Requirements (EER), os not generous, and is set to maintain body weight based on age, height, weight, physical activity, levels consistant with good health.

Front 17

Why are DV used on labels?

Back 17

While DRI values vary from group to group, values must apply to the avg person EVERYONE (someone 2000-2500) cals a day.

Front 18

The US department of Agricultures Dietary Guidelines for Americans?

Back 18

Offeres science based advice to promote health and to reduce risk of major chronic disease.

Front 19

Foreign Dietary Agencies?

Back 19

the world health organization WHO and good and agriculture organization (FAO) of the United Nations

Front 20

Adequate Nutrients with energy needs

Back 20

consume a variety of nutrient dense foods and bevs within basic food groups. limit intakes of saturated and trans fats cholesterol, added sugars, salt and alchol. meet energy needs by adopting USDA food guides

Front 21

Weight management

Back 21

to maintain body weight, balance caloroes from foods and bevs with calories, to prevent gradual weight gain over time, decrease food intake and increase physical activity

Front 22

Physical Activity

Back 22

Engage in regular physical activity and reduce sedentary activities. cardivascular conditioning, stretching for flexibility, and resistance exercises including calisthenics for muscle strength and endurance.

Front 23

What are food groups to encourage?

Back 23

consume a sufficient amnt of veges, fruits, milks and milk products and whole grains while staying with energy needs. select varieties of fruits, veges (5 subgroups dark green, orange, legumes, starchy) several times a wk. whole grains, fat free and low fat milk products.

Front 24

Fats

Back 24

Keep saturated fat, trans fat, and cholesterol consumption low. less than 10% of cal from saturated and trans fats and less than 300 mg of cholesterol per day. keep total fat intake between 20-35% of cals. fish olives, nuts and vegetable oils.

Front 25

Carbohydrates

Back 25

Choose fiber rich fruits, veges and whole grains often. choose with little added sugars, good oral hygiene and consuming sugar and starch less frequently

Front 26

Sodium and Potassium

Back 26

Choose and prepare foods with little salt. less than 2300 mg or 1tsp of sodium. eat potassium rich foods such as veges and fruits.

Front 27

Alcoholic Beverages

Back 27

Those who choose to drink alcholoic beverages should do so sensibly and in moderation. Some should not consumne at all.

Front 28

Food Safety

Back 28

To avoid microbial foodborne illness, keep food safe, clean hands, food contact surfaces, and fruits and veges raw, cooked and ready to eat foods with proper internal temps

Front 29

Health Eating Index (HEI)

Back 29

Allows comparison between the recommendations and various aspects of a diet and yields a score. A diet that provides enough grains foods with at least helf from whole grains scores a 10 out of 10. A diet with no grain scores a 0. The current American diet schores a 58 out of 100. Americans eat too few of veges, fruits, whole grains, and fat free milks and too many fats. `

Front 30

What are the key nutrients often lacking in US diets?

Back 30

Fiber, Vit A, C, E, calcuim, magnesium, potassium

Front 31

What are the benefits of enjoying what you eat?

Back 31

They are physically benefitial to the body because they trigger health-promoting changes in the nervous, hormonal, and immune systems.

Front 32

Food group plan

Back 32

A diet planning tool that sorts foods into groups based on their nutrient content and then spectifies that people should eat certain min numers of servings of foods from each group.

Front 33

What 2008 Physical Activity Guidelines for AMericans set by the USDA and the Department of Health and Human Services suggest?

Back 33

Adults should engage in about 2 1/2 hrs of moderate physical activity each week, A brisk wak at a pace of 100 stps per min. 10 mins here and there through the week. Resistance activity (weight lifiting.

Front 34

Whole Grains GUIDE

Back 34

Make at least half of the grains whole. contribute folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber. 1 ounce of grain = 1 slive of bread. 1/2 cooked rice, pasta or cereal. 1 oz dry past or rice, 1 c ready to eat cereal, 3 cups of popped popcorn.

Front 35

Vegetable GUIDE

Back 35

Choose a variety of veges each day and choose from all five subgoups several times a wk. Contribute folate, vit A, C, K, E, magnesium, potassium and fiber. 1 c of veges is = to 1 c cut up raw or cooked vege. 1 c cooke legumes, 1 c vege juice, 2 cup raw leafy greens.
Subgroups:
1. Dark Green Veges: Broc, leafy greans, arugula, beets bok choy, collards kale, spinach, turnip greens
2. orange and deep yellow veges: carrots, pumpkin, sweet potatoes, butternut squash
3. Legumes: black beans, black eyed peas, garbonzo beans, kedney beans, lentils, pinto, soybeans tofu,
4. Starchy Veges: corn, green peas, hominy, lima beans, potatoes.
5. Other veges: Artichokes, aspargus, bamboo shoots, bean sprouts, beets, brussel sprouts, cabbages, cacutus, cauliflour, celery, cucumbers, eggplant, green beans, iceburg lettuce, mushrooms, okra, onions, peppers, seaweed, snow peas, tomatoes, zucchini

Front 36

Fruit GUIDE

Back 36

Consome a variety of fruits and no more than one-hald of the recommended intake of fruit juice. 1 cup fruit is equivelent to 1 c fresh, frozen, or canned fruit; 1/2 c dried fruit; 1 c fruit juice.

Front 37

Milk Yogurt and Cheese GUIDE

Back 37

Make fate free or low fat choices. Contain protein, riboflavin, vit B12, calcium, magnesium, potassium, and when fortified, vit A and Vit D. 1 c of milk = 1 c fat free milk or yogurt; 1 1/2 oz fat free natural cheeses; 2 oz of fat free processed cheese. includes, buttermilk, cheeses, cottage cheese, yogurt soy milk

Front 38

Meat, Poultry, Fish, Legumes Eggs, and Nuts GUIDE

Back 38

Make lean or lowfate choices. prepare with little of low added fat. Contributes: protein, niacin, thiamin, vit B6 & 12, iron, magnesium, potassium, and zinc: legumes and nuts are notable for their protein, folate, thiamin, vit E, iron, magnesiom, potassium, zinc, and fiber. 1 oz meat is = to 1 oz cookeat lean meat, poultry or fish; 1 egg; 1/4 c cooked legumes or tofu; 1 tbs peanut butter; 1/2 oz nuts or seeds

Front 39

Oil GUIDES

Back 39

Vitamin E, fatty acides, abondant calories. 1 tsp= 1 tbs low fat mayyo; 2 tbs light salad dressing; 1 tso vege oil; 1 tsp soft margarine.

Front 40

Solid Fats and Added Sugars GUIDES

Back 40

Limit intake of food and bevs. Solid fat deliver sat fat and trans fat. Has an abundant of calories and few nutrients. Alcohol contributes abundant cal but few nutrients (counted among discretionary cal) Includes: butter, cream cheese, hard margarine, lard, sour cream, shortening

Front 41

What is the Exchange System?

Back 41

was developed for use by those with diabetes. Focuses on controlling the carbs, fats, protein and energy (calories) in a diet. Canada's beyond the basics is a similar planning system.

Front 42

Why does the USDA devide goods into groups?

Back 42

It is divided into key nutrient contents. People who consume the specifies amounts of foods fromwach group achieve dietary adequacy, balance and variety. Most US diets fail to achieve these amnts.

Front 43

What is is the Siscretionary Calorie concept>

Back 43

To help people control caloroes to prevent excess weight gain, the USDA developed the concept. Helps moderate intakes of certain fats and added sugars.

Front 44

Discretionary Calorie Sources

Back 44

A person with a discretionary calorie allowance to spend may choose:
1. eat extra servings of the same nutrient-dense foods that make up the base of the diet: extra serving of skinless chicken, 2nd ear of corn, added fruit
2. Include some fats from two sources: naturally occurring fats or solid fats
3. Include some added sugars, such as james, sugars of sweet baked goods, soft drinks, punches, or honey
4. consume alcohol within limits (some people shoud not make this choice)
5. Alternatively, a person wishing to lose weight might choose to omit the discretionary from the diet. Discretionary sources are not calories essentia for delivering needed nutrients

Front 45

What is the differences of discretionary calories vs. calories of nutritous foods?

Back 45

Discretionary cal are distinguished from the calories of the nutrient-dense foods of which they be a part. Fried chicken provides cals from two sources: naturally occuring fat from the chicken skin, and added fat from deep frying.

Front 46

Nutrient dense foods

Back 46

to control calories and prevent weigh gain, the USDA food guide instructs planners to choose the most nutrient dense foods. Unprocessed or lightly processed foods are generally best. High temps destroy nutrients.

Front 47

Diet Planning Application

Back 47

The USDA Food Guide specifies the amounts needed from each food group to creat a healthful fiet for a given number of cals.

Front 48

How to estimate the size of food portions:

Back 48

3 oz of meat=the size of the palm of a womens hand or a deck of cards
1 medium peice of fruit or potato=the size of a regualr 60watt lightbulb
1 1/2 ounce cheese = the size of a 9 volt battery
1 oz lunch meat or cheese - 1 slice
1 pate (1tsp) butter or marg= slice from a quarter pound stick of butter 280 pressed book.

Front 49

Exchange Lists

Back 49

they facilitate calorie control by providing an understanding of how much carbohydrate, fat, and protein are in each food group.

Front 50

What are the 4 food label terms?

Back 50

Health claims: links foods constituents with disease states
Nutrient Claims: claims using approved wording to describe the nutrient values of foods
Nutrition Facts: grocers can provide too
Structure-Function Claim: legal but largely unregulated claim permitted on labels.

Front 51

What must food labels include?

Back 51

The nutrition education and labeling act of 1990 set the requirements for certain label information to ensure that food labels truthfully inform consumers.
* the common or usual name of the product
* the name and address of the manufacter packer or distributor
*The net contents in terms of weight measure or count
*The nutrient contents of the product (nutrition facts panel)
* in ordinary language
* The ingredients in descending order of predominance by weight.
*not every pkg has to display formation about every vit and mineral
A large pkg such as a box of cereal must prove all info listed, a smaller label on a can of tuna, must display abrev terms, a label on a candy bar can leave a phone number.

Front 52

Whats on the nutrition Facts Panel?

Back 52

Most pkgs are required to display to nutrition facts panel. The top portion conveys info spectific to the food inside the pkg, the bottom is a reminder of the DV.
* serving size: constitutes a single serving and that portion containing the nutrient amnts listed.
* servings per container
*Cals from fat
* Nutrient amnts of % of DV
*Total fat, cholesterol, sodium, total carbs, protein, vit a,c, calcuim, iron, other nutrients in signifcant amnts,

* all based on a person needing 2000-2500 cal a day.

Front 53

What nutrient claim can be made on a label?

Back 53

Energy: low cal=40cals or lower per serving, reduced cal=at least 25% lower in cal than regular ref food, Calorie free: fewer than 5 cal per serving.
Fat terms: extra lean, lean
Main dishes extra lean, lean
Fat and Cholesterol: Cholesteral free, fat free, less saturated fat, low cholesterol, low fat

Front 54

What are the laws requirements on health claims?

Back 54

The FDA allows both scientific and other claims backed by weaker evidence to be made on labels. These are "qualifies" claims in the sense that labels bearing them must also state the strength of the evidence.

Front 55

What are structure function claims>

Back 55

Claims that either a food or supplement claims stating that a product prevents or cures a disease which requires FDA approval OR a label which refers to a healthy body state with no FDA approval. stretches truth often.