Chapter 2 Flashcards
what is nutrient density?
nutrient dense foods contain a lot of essential nutrients per serving
example: a donut and pop is 700 calories but 2 slices of peanut butter toast + a piece of fruit + a glass of milk is 700 calories as well.
- the peanut butter toast meal has more nutrient density *
what is energy density?
energy dense foods are those that have a lot of calories in a serving
example: butter, oil
what are the 5 dietary reference intakes? (DRIs)
- estimated average requirement (EAR)
- recommended daily allowance (RDA)
- adequate intake (AI)
- tolerable upper limit (UL)
- estimated energy requirement (EER)
Estimated Average Requirement (EAR)
—> represents average nutrient need. use only to evaluate adequacy of diets in GROUPS not individuals
50% of people
must have a measurable functional marker - usually a blood test
Recommended Daily Allowance (RDA)
—> use to evaluate current intake for a specific nutrient. The more intake strays above or below this value, the greater the likelihood a person will develop nutrition-related problems
meet the needs of 97-98% of a population group
dietitians and heath professionals use this number when planning diets and meal plans
we can only set an RDA if there is an EAR
how do you calculate it?
- EAR x (usually 1.2) = RDA
Adequate Intake (AI)
—> use to evaluate current intake for a specific nutrient, realizing that an AI implies that further research is required before scientists can establish a more definitive intake amount needed to set an RDA
assigned to nutrients when there is NOT enough evidence to set an EAR
also set for all nutrients for infants under 1 year old but we do not have enough evidence to know what nutrients 1 year olds need
*WHO recommends infants be ONLY breastfed for the first 6 months of their life
Tolerable Upper Intake Level (UL)
the highest level of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population
as i tan increases above the UL, the risk of adverse effects increases
Estimated Energy Requirement (EER)
—> use to estimate energy needs according to height, weight, gender, age, and physical activity pattern
excess energy is stored rather than excreted
everyone has a unique activity level and metabolic rate
what are the Acceptable Macronutrient Distribution Ranges (AMDR)?
use to determine whether percent of calories from each macronutrient falls within suggested range
for adults:
carbohydrates = 45-65%
fat = 20-35%
protein = 10-35%
Summary of DRIs
intended mainly for guiding nutrition programs
should meet the RDAs or AIs that have been set
ONLY apply to HEALTHY people
Daily Values vs. Dietary Reference Intake?
they both provide info about nutrients BUT the DRI establishes the guidelines for how much of each nutrient you need, while the DV tells you how much of the nutrients you’re ACTUALLY getting from the foods you eat
what is a “nutrient content claim?”
describes the nutrients in a food
example: “low in fat” & “fat free” & “low sodium”
controlled by the FDA
what is a “health claim?”
describes a relationship between a disease and a nutrient, food, or food constituent
example: “a diet low in fat may reduce the risk of some cancers”
- only very specific health claims are allowed by the FDA
what is a “structure function claim?”
describes how a nutrient affects human body structure or function
example: “calcium builds strong bones”
NOT controlled by the FDA
difference between the old nutrition facts label and the new one
they added sugars, vitamin D, and potassium
they also changed the sizing of words and numbers to make it more noticeable
*** they also made is so the most weighted nutrient is labeled first, and decreases as it goes through the list
