Chapter 12 Flashcards
What are the standards for healthy people’s energy and nutrient intake called? This is a standard in which 2 countries? What does it set values for? (3) What 4 characteristics does it look at?
- Dietary Reference Intakes (DRI): how much of each nutrient we should be consuming on a daily basis to maintain normal physiological functions
- standard in US/Canada
- set values for vitamins and minerals, carb/lipids/proteins, water/fiber/energy - Differences between individuals
- recommendations for populations
- can be broken down into age and gender - Adequate intake over time
- attempt to get 100% of DRI recommended intake - Characteristics of the DRI
- optimum intakes, not minimums - DRI only applied to healthy people
Ex. cancer patients excluded
Recommended Dietary Allowances (RDA) meets the need of ___ of the target healthy population, It is backed by ___.
- meets the needs of the vast majority (97-98%) of the target healthy population
- solid experimental evidence
- Adequate Intake (AI) is based on ___ and ___. It is established when we don’t have enough evidence for ___. What population is it applied to?
-scientific evidence and educated guess
-established when dont have enough evidence for EAR
-only value applied to certain groups
Ex. infants
- Estimated Average Requirements (EAR) sets recommendations for different ___ and ___. It meets the requirement of ___% of people in ____.
- set recommendations for different life stages (age) and gender groups
- 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
- What is Tolerable Upper Intake Levels (UL)? What does an absence of it indicate? (2)
- identify potentially toxic levels
- an absence of UL indicates insufficient data to establish or absence of UL for that nutrient
AMDR (2)
Acceptable macronutrient distribution ranges
- intake ranges for energy-yielding nutrients
- Carbs 45-65 %
- fat 20-35 %
- protein 10-35%
What is EER? It is set to maintain ___. It applies to individuals of a particular ___ (5). What is the formula?
Estimated energy requirements
- not generous
- set to maintain healthy body weight
- applies to individuals of a particular age, gender, height, weight, and activity level
RMR
- resting metabolic rate: baseline metabolism for basic physiological functions
- male: body weight (kg) x 1 kcal/kg/hr x 24 hrs
- females: body weight x 0.9 x 24
- males have a silghtly higher metabolic rate
PA
-physical activity
= chart x RMR
TEF
-thermic effect of food: takes into account how some food is more difficult to metabolize
= (RMR + physical activity) x 0.1
EER = RMR + PA + TEF
When was the Nutrition Labeling and Education Act passed and came into effect?
What is a daily value? It is based on a ___ and ___. What % is low and high?
-passed in 1990 and came into effect in 1994
Daily Value -highest nutrient needed among all population groups; not for individuals -single-serving food -individual on a 2000 cal diet > 5% = low < 20% = high
What are the 4 types of claims on food labels?
nutrient, health, structure/function, allergy warnings
What are nutrient claims? What do they have to show? Food must meet ___.
Nutrient claims
-any claims about nutrients
-Have to show that nutrients can be obtained by the product.
-Food must meet specific criteria
Ex. “good” source of vitamin C. “low” in cholesterol
What are health claims? Who are they scrutinized by? They require lots of what? What are the 2 types?
-scrutinized by the FDA, lots of research
-standard claims: definite statements
Ex. reduce risk of disease
-qualified claims: not as much research, broad statements
Ex. “may” help risk of disease
What are structure/function claims? Is FDA approval needed? What is needed? (2)
Structure/function claims
- broad
- no FDA approval needed, only a notification
- required a label disclaimer
Allergy Warnings - what are the common 8 allergens?
tree nuts, soy, milk, eggs, peanuts, fish, shellfish, wheat
What is the facts up front? Are they required? What are they developed for?
- front of package labeling initiative
- easy identification of key nutrient facts
- voluntary
- develped by food industry groups as a marketing strategy
Enough is enough (3)
- portion sizes difficult to judge
- ask to box half of the food before bringing it to the table; people eat more calories when there is more food on the table
- dinning out trends; greater proportion of food budget on meals away from home
Changing behavior (4) What are the 5 stages of behavior change?
- takes substancial effort
- motivation has to be for self
- identifiy dietary problems
- set small, realistic, and specific goals
- Precontemplation: unaware of the problem
- Contemplattion: aware of problem and desire to change
- Preparation: intends to take action
- Action: practices behavior
- Maintenance: works to sustain change
what is myplate planner? What is based on? What does it emphasize? What do you want to limit? What is not on the plate but necessary?
- online educational tool
- based on the 5 food groups
- choose a variety of foods, among the food groups and within each group
- limit solid fat/added salt/sugar
- oil not in the plate but necessary
What are 2 food chemicals that are not minerals or vitamins that are helpful to the body?
Phytochemicals
- non-nutrient components of plants (not vitamin/mineral)
- under study for health benefits
- alter body processes
Antioxidants
-protect DNA fron oxidative damage (free radicals)
- Blueberries (flavanoids)
- Chocolate (flavanoids and antioxidants)
- Flaxseed (lignans and phytoestrogens)
- Soybeans and soy products (chronic diseases, downsides)
- Tomatoes (antioxidant lycopene)
- Tea
- Grapes and wine
- Yogurt
- Supplements
Comparing source of calories. What to go for and not (4)
- choose nutrient dense foods: best bang for the buck
- avoid empty calories
- limit sugar, salt, and fat
- solid fat = saturated fat, solid at room temperature
Dietary guidelines for americans - history (5)
Goals of the current recommendations (5)
- reevaluated every 5 years since 1980
- US department of agriculture (USDA) & US department of health and human servieces (HHS)
- updated based on new scientific evidence
- dietary recommendations prior to 1980 focused on preventing nutriet inadequacy
- now focused on additional goals of promoting health, reducing chronic disease, and decreasing overweight/obesity
- follow a healthy eating pattern across the lifespan: choose heathy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacey, and reduce the rate of chronic disease
- focus on variety, density, and amount
- limit calories from added sugars, saturated fat, sodium
- shift to healthier food and beverages
5 support healthy eating patterns for all: everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide from home to school to work communities
How much of sugar/fats a day?
How much of sodium?
How much of alcohol?
- consume less than 10% of calories/day from added sugars and saturated fats
- consume less than 2300 mg/day of sodium (1 tsp)
- consume alcohol in moderation: 1 drink/day for women and 2 drinks/day for men
6 food label requirements
- common or usual name
- manufacturer, packer, distributor name & address
- net contents (everything in the package)
- nutrient contents (nutrition facts panel)
- ingredients, descending order by weight
- essential warnings
The nutrition facts panel - history (1) and change (7)
In 2016, a new Nutrition Facts label for package food was announced.
- increased type size for calories, servings per container, and serving size
- bold calories and serving size
- actual amount of vitamin D, calcium, iron, and potassium (in addition to the daily value amounts) in mg
- improved footnote
- added sugars in grams and percent daily value are required to be listed
- total fat, saturated fat, trans fat, cholesterol, total carbs still required on label
- calories from fat removed
