Chapter 2 Flashcards
Dietary Reference Intake (DRI)
set of reference values used to plan and assess nutrient intake of healthy people, which vary by age and sex
-diet planning and guiding nutrition programs
Estimated Average Requirement (EAR)
average daily nutrient intake level that is estimated to meet the needs of half of the individuals in a particular life stage and gender group
-blood test (measurable functional marker)
-This number can be used to assess the dietary adequacy of groups, not individuals
Recommended Dietary Allowance (RDA)
level of intake of a nutrient that is sufficient to meet the needs of nearly all individuals in particular life stage
-Calculated: EAR x 1.2
Adequate Intake (AI)
assigned to nutrients for which there is not enough evidence in the literature to assign an EAR
-set for all nutrients for infants less than 1yr old because unethical to hold nutrients from infants
Tolerable Upper Intake Level (UL)
highest level of nutrient intake that is likely to pose no adverse health effects for almost all individuals in the general population
Estimated Energy Requirement (EER)
average daily energy (calorie) intake needs for each life-stage group
Acceptable Macronutrient Distribution Ranges (AMDRS)
provide a range of intake associated with good health and reduced risk of chronic disease
AMDRS for Carbs
45-65% of total calories
AMDRS for Fat
20-35% of total calories
AMDRS for Protein
10-35% of total calories
As individuals, we should aim to meet any ___ or ____ set with the food we consume.
RDAs
AIs
The DRIs only apply to ___ people, and not those who are sick or suffering from disease.
healthy
Daily Values
Generic standards developed by the U.S. Food and Drug
Administration (FDA)
-found on food label
-not recommendation for intake
-generic (apply to 2000kcal/day diet
RDA for Carb
130g or more per day
AI for fiber for 19-50yr old
25g/day for women
38g/day for men
RDA for Protein
0.8kg of body weight per day
-depends on activity
What standard info must be included on a food label?
product name, manufacturer name and address, amount of product in package, ingredients listed in descending order by weight, ingredients that are allergens
What are the big 8?
milk/dairy, eggs, fish, shellfish, peanuts/tree nuts, wheat/soy
What are some of the changes that were made to the new food label?
-bolded important things
-changed serving sizes
-type of fat instead %
-added sugar in grams
-Vitamin D and Potassium added
-footnote better explains DV
What 4 vitamins and minerals are included on the new food label?
Vitamin D, Calcium, Iron, Potassium
Nutrient Content Claim
describes the nutrients in a food
controlled by FDA
Health Claim
describe relationship between disease and the food
controlled by FDA
Structure function claim
Describes how a nutrient affects human body structure or function
not controlled by FDA
Calorie Free
less than 5kcal per serving
Low Calorie
40kcal or less per serving
Reduced Calorie
at least 25% less kcal per serving than reference food
Fat Free
less than 0.5g fat per serving
Low Fat
3g or less per serving
Reduced Fat
at least 25% less per serving than reference food
Cholesterol Free
less than 2mg and 2g or less saturated fat per serving
Low Cholesterol
20mg or less and 2g or less saturated fat per serving
Sugar Free
less than 0.5g sugar per serving
No Added Sugar
no sugar or sugar-containing ingredient added during processing
Reduced Sugar
at least 25% less sugar per serving than reference food
Sodium Free
less than 5mg sodium per serving
Very Low Sodium
35mg or less sodium per serving
Low Sodium
140mg or less sodium per serving
Reduced Sodium
at least 25% less sodium per serving than reference food
High/Rich in/ Excellent Source
20% or more of the DV per reference amount; used to describe protein, vitamins, minerals, dietary fiber
Good source
10-19% of the DV per reference amount; used to describe protein, vitamins, minerals, dietary fiber
Enrichment
at least 10% above levels normally
add something that was lost during processing
Fortification
up vitamin and mineral intake; add something that wasn’t there before
What 5 nutrients are often added during enrichment?
- Iron… cast iron
- Folic acid
- B1- thiamin
- B2- riboflavin
- B3- niacin
What are nutrient databases used for?
-Quickly estimate the amount of calories and nutrients in the foods we eat
-See how closely our intake matches dietary standards such as the RDA/AI
What are some shortcomings of nutrient databases?
-Not all foods have been analyzed
-Methods of analysis for some nutrients have not been well developed
-There are many nutrients/food components that we are still learning about! (e.g., phytochemicals and zoochemicals)
-Cannot account for factors that affect nutrient levels in the food we eat (More coming up)
-Food composition values represent the total amount of the constituent in the food, rather than the amount actually absorbed in the body
What is the USDA’s Nutrient Database called?
FoodData central
What factors affect the nutrient content of food?
• Farming conditions
• Harvesting methods and timing
• Maturity and ripeness of the plants harvested
• Food processing methods
• Shipping conditions
• Storage time and temp
• Cooking process
Atmospheric CO2 levels
Energy Dense Food
high in kcal but weigh ver little
EX: avocados, pop
-can help with poor appetite and gain weight
Low-Energy Dense Food
large amounts of water and few calories
EX: fruits, vegetables
-often nutrient dense
Who published the Dietary Guidelines for Americans?
USDA and the US Dept of Health and Human Services (DHHS) every 5yrs
What are the Dietary Guidelines for Americans supposed to do?
science-based advice on what to eat and drink to promote health, reduce risk of chronic disease, and meet nutrient requirements
What proportion of adults in America have on chronic disease?
6/10
What proportion of adults in America have two or more chronic diseases?
4/10
What are the 4 overarching guidelines for the 2020-2025 Dietary Guidelines?
1) Follow a healthy dietary pattern at every life stage
2) Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
3) Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits
Core: vegetables (colorful), fruits, grains, dairy, protein foods, oils
4) Limit foods and beverages higher in added sugar, saturated fat, sodium, alcohol
For the first __ months of life, infants should be exclusively breastfed
6
When should infants be introduced to nutrient-dense, complementary foods?
after 6months
An underlying premise of the Dietary Guidelines is that nutritional needs should be met primarily from ___ -specifically, nutrient-dense foods and beverages (NOT ___)
foods and beverages
supplements
What are the core elements that make up a healthy dietary pattern?
vegetables (colorful), fruits, grains, dairy, protein foods, oils
Intake recommendations for added sugars?
Less than 10 percent of calories per day starting at age 2. Avoid
foods and beverages with added sugars for those younger than age 2
Intake recommendations for saturated fat?
Less than 10 percent of calories per day starting at age 2
Intake recommendations for sodium?
Less than 2,300 milligrams per day—and even less for children
younger than age 14
1500mg AI
Intake recommendations for alcohol?
2 drinks or less in a day for men
1 drink or less in a day for women
MyPlate
The USDA’s attempt to make nutrition findings and information practical for people
What proportion of your plate at every meal should be fruits and vegetables?
half a plate; around 2 cups
What proportion of your grains should be whole grains?
at least half
Portion Size
is the amount of a single food item served in
a single eating occasion, such as a meal or a snack
Serving Size
a standardized unit of measuring foods—
for example, a cup or ounce—used in dietary guidance,
such as MyPlate or the Dietary Guidelines for Americans
Healthy Eating Index
a measure of diet quality used to assess how well a set of foods aligns with key recommendations of the Dietary Guidelines for Americans
People usually ___ the amount they eat, and ___ the number of calories they burn through exercise/activity
underestimate
overestimate
What happens to intake when people are given more food?
people eat more when they’re given more
