2 = achieving a healthy diet Flashcards
key factors that make up a healthy diet
adequacy
balanced
moderation
calorie control
variety
A healthful diet is ___ in providing proper amounts of nutrient-dense foods, is ____ in relation to food types so that one nutrient is not consumed at the expense of another, practices ___ by supplying food energy to match
energy output, is ___ in unwanted
constituents, and draws from a ___ of nutritious foods
adequate
balanced
calorie control
moderate
variety
recommendation levels for specific
nutrients and consist of a number of
different types of recommendations
dietary reference intakes
is an umbrella term for four reference
values
Dietary Reference Intakes (DRI)
four reference
values
estimated average requirements
recommended dietary allowance
adequate intakes
tolerable upper level intake
determined by a
committee of nutrition experts who review the
scientific literature to determine a value that
meets the requirements of 50% of people in
their target group within a given life stage and
for a particular sex.
Estimated Average Requirements (EAR)
a specific bodily function is
chosen as the criterion on which to base the
EAR
Once the EAR of a nutrient has been
established, the _____ can be mathematically
determined.
RDA recommended daily intake
set to meet the needs of the
vast majority (97 to 98%) of the target healthy
population.
RDA values
created for nutrients when there is
insufficient consistent scientific evidence to
set an EAR for the entire population
adequate intake
can be used as nutrient intake goals for a given nutrient.
adequate intake
established to help distinguish healthful and
harmful nutrient intakes
tolerable upper intake levels
Developed in part as a response to the
growing usage of dietary supplements
tolerable upper intake level
ULs indicate the highest level of continuous
intake of a particular nutrient that may be
taken without causing health problems
tolerable upper intake levels
calculated range of how much
energy from carbohydrates, fats, and protein is recommended for a healthy diet
acceptable macronutrient distribution ranges
value % of calorie in:
fat
carbohydrate
protein
polyunsatured fatty acids
linolenic acid
fat - 20-35
c -45 - 65
protein 10 - 35
pfa - 5 - 10
la 0.6 - 1.2
Labeling is a means of providing adequate and
accurate information about the pre-packaged
food product
food label
purpose of food labels:
to keep track on what we eat
to compare nutrient
to choose the best food product
to get the best balance for you dietary needs
food labels must b:
correct, legible, not misleading, accurate
Nearly all multiple-ingredients foods that are
prepackaged should be labeled
Used to compare the key nutrient contents
of the food that is bought
nutrition information panel
Mandatory Components of the NIP
___ defined by the Food and
Drug Administration
Portion sizes generally consumed
standard serving size
Mandatory Components of the NIP
___ standard levels of dietary intake
of nutrients Based on scientific consensus recommendations
daily values
Mandatory Components of the
claimed nutrient or ingredient naturally contained in the food
must be truthful
nutrient claims
low calorie
extra more
fat free
free
high
40 cal or lower
at least 10% more of the DV
< 0.5 g of fat
no amounts of sugar, sodium fat
20% or more of the DV
good source means
10 - 19% of the DV of a particular nutrient
upon the approval of the FDA
based on FDA’s model claim
health claim
Approved Nutrition Claims for Disease
Prevention
- calcium and ___
- fats and ___
3/ saturated fat and and cholesterol and ___ - fruits and veggies and ___
- sodium and ___
osteoporosis
heart disease
heart disease and cancer
hypertension
increasing vitamin and mineral content of food
replaces the vitamins and minerals lost in
the food processing
Any food product can be fortified w/ vitamins and
minerals
enriched or fortified food
Any substances added to food that became part of
the food or affect the characteristic of the food
Used to make processed foods easier to use or
ensuring food is preserved safely
Some are naturally derived, others are from synthetic
sources
Should be listed by their functional name or chemical
name
food additives
rules in mandatory components of NIP
- ingredients must be listed in order of their contribution
- must contain the % of the ingredient label
- name should be specific (ex. caramel color)
- food additives or other
ingredients to which some people are allergic must
be listed on the label.
food that retain no radioactive particles, used to kill bacteria
irradiated food
4 ways to label organic food
- 100% organic
- “organic” - at least 95% organic
- made w/ organic ingredients - at least 70% organic
- some organic ingredients - less than 70% organic
rules for qualifying foods as organic
- plants
- animals
- must be grown in solils and not treated with synthetic fertilizers and herbicides for at least 3 years cannot be genetically modified
- cannot be raised in “factory-like” confinement. cannot give antibiotics or hormones to prevent disease or promote growth
recommended ranges of daily servings for each food group
the food pyramid
how many serving per day in grains
5-8 servings a day
how many serving per day in vegetables
3 servings a day
how many serving per day in fruits
2-3 serving a day
how many serving per day in oils
fats and oils: 6-8 teaspoon
sugar/sweets: 5-8 teaspoons a day
how many serving per day in milk and milk products
1 glass of milk a day
how many serving per day in meat, poultry, seafood, beans and nuts
1 egg a day
3-4 serving a day
