Chapter 2 Flashcards
Nutrition status
how our health is influenced by intake and use of nutrients in our body.
- Analysis of food and nutrient intake
- physical heath (includig measuring nutrients)
- medical and family history (genetics)
- lifestyle
Recommended Dietary Allowances (RDAs)
Original set of recommendations were the Recommended Dietary Allowances (RDAs)
- Establish protein, energy, some minerals, and vitamins
- The original intent of RDAs was to PREVENT deficiencies (WWII soldiers)
- established by shit like age and gender
This shit expands and becomes Dietary Reference inakes DRI which includes RDA
Dietary Reference Intakes (DRIs) *why
Recommendations from RDA become the DRIs.
- Are Recommendations on the amount of energy, nutrients, and other food components to
- Prevent deficiencies
- Reduce the risk of chronic diseasaes
- Stay healthy
Dietary Reference Intake (DRI) 4 set of values
- Estimated Average Requirements (EAR)
- esimated to meet te needs of 50% of healthy individuals within a gender and life-stage group
- Recommended Daily Allowances (RDAs)
- sufficient to meet te needs of healthy individuals wihin gender and life-stage group
- Adequte Intake (AIs)
- used when not enough date are available to set RDAs
- Tolerable Upper Intake Levels (ULs)
- maximum daily intake to avoid adverse effects for almost all individuals whin a gender and lifestage group
EARs, RDAs, AIs, ULs
Estimated Average Requirement (EAR)
Average amount of a nutrient known to meet the needs of individuals in population
- used to assess adequacy of populations
Recommended Dietary Allowance (RDA)
Based on the EAR but set HIGHER
- average amount of a nutrient at meets the needs of nearly ALL INDIVIDUALS of same age and sex (97-98%)
*
Adequate Intake (AI)
If EAR and RDA are not enough, then the next best thing is this bad boy. The Adequate Intake (AI). It’s the next best estimate of amount of nutrient neded to maintain a good health.
Tolerable Upper Intake Level (UL)
highest amount of nutrient that is unlikely to cause harm if consumed daily.
*can cause toxicity if exceeded *
DRI energy intake recommendations
Dietary Reference Intakes (DRIs)
Estimated Energy Requirements (EERs)
Acceptable Macronutrient Distribution Ranges (AMDRs)
Estimated Energy Requirements (EER)
Average enery intake vaues predicted to maintain weight in healthy individuals.
estimated # of calories
calculated EER based on
- age
- gender
- weight
- height
- level of physical activity
Acceptable Macronutrient Distribution Ranges (AMDRs)
*ranges
Recommended *protein, carbohydrate, and fat intake *ranges to decrease disease and provides flexibility.
- proportions of total calories that should come from
- carbs
- proteins
- fat
Meant to promote diets that allow for flexibility in food intake patterns and reduce risk of chronic disease
- Recommended Ranges for energy-yielding nutrients based on daily caloric intake:
- Carbohydrates= 45%-65% ~ 1/2
- Fat= 20%-35% ~1/3
- Proteins= 10%35%
Dietary Guidelines for Americans 2010
*mothers advice*
set of nutritional recommendations that promote health and reduce
- obesity
- risk of chronic disease
for those over 2 years old
updated shit every 5 years
- Maintain calrie balance over time to achieve and sustain a healthy weight
- focus on consuming nutrient dense foods and less energy dense ones
Consume Less ssss:
- Sodium
- Solid fats & Added sugars (SOFAS)
- Saturated fats
Consume more:
- Fruit & colorful veggies
- Whole grains
- Fat free- low fat milk products and dairy
- lean protein, seafood (x2/week), beans, nuts, seeds
- liquid oils
variety, plant based foods, replace solid fats w/ liquid
My plate
5 food group proportions
- Fruit
- vegetable
- grains
- protein
- dairy
Emphasizes:
- Proportionality
- variety
- moderation
Nutrient Content Claims
Statements that highlight a nurient or characteristic of a food that might be of inerest to consumers
FDA considers “Free” in products that contain No or TRIVIAL amont of fat, saturated fat, cholesterol, sodium, sugar or calories
“fat free” = less than 0.5g per serving
Health Claims
Statements that refer a relationship between a nutrient, food, food component, or dietary supplement and reduced risk of a disease or health-related condition
food must be natuarlly good source of:
- vitamin A
- Vitamin C
- protein
- calcium
- fiber
- iron
must not contain more than 20% daily value o fat, sat fat, cholesterol or sodium
SUPPORTED BY the FDA. supported by scientific evidence
calcium and osteoperosis
“lowers cholesterol”
