Chapter 2 Flashcards
3 key principles of healthy eating
- Balance
- Variety
- Moderation
Balance
healthy proportions of all nutrients
variety
include many different foods
moderation
adequate amounts of all nutrients and energy
Undernutrition
state of inadequate nutrition
overnutrition
excess nutrients and or calories in diet
malnourished
- definition
- can result from what
long term outcome of consuming a diet that doesnt meet nutrient needs
-can result from both under and over nutrition
4 tools to help avoid under and overnutrition
- Dietary reference intakes (DRIs)
- Dietary Guidelines for americans
- MyPlate
- Daily values on food labels
Dietary reference intakes
- what do they give
- definition
- issued by
- when is it updated
- nutrient recommendations
- tell you how much of each nutrient you need to consume to maintain good health, prevent chronic diseases and avoid unhealthy excesses
- US National Academy of Sciences’ Institute of Medicine
- updated periodically based on latest scientific research
Dietary guidelines for americans
general dietary and lifestyle advice
MyPlate
food recommendations based on DRIs
DRIs encompasses several different values
-6
- Recommended Dietary Allowance (RDA)
- Estimated Average Requirement (EAR)
- Adequate Intake (AI) - last resort
- Tolerable Upper intake Level (UL)
- Acceptable Macronutrient DIstribution Range (AMDR)
Estimated Average Requirement (EAR)
- definition
- starting point for what
- Other 50% will do what
- is it typically used
- Average amount of a nutrient known to meet the needs of 50% of individuals of same age and gender
- determining the other values
- will intake too much or too little of a nutrient
- no
Recommended Dietary Allowance (RDA)
- Based on what
- definition
- percentage
- the EAR but set higher
- Average amount of a nutrient that meets the needs of nearly all individuals
- 97 to 98%
Adequate Intake (AI)
- typically used?
- Used if what
- definition
- no, last resort
- if scientific data to determine EAR and RDA are insufficient
- Next best estimate of amount of nutrient needed to maintain good health
Tolerable Upper Intake Level (UL)
- definition
- consuming amount higher than the UL daily may cause what
- helps prevent what
- Highest amount of nutrient that is unlikely to cause harm if consumed daily
- problems
- toxicity
Acceptable Macronutrient Distribution Range (AMDR)
- definition
- Carbs percent of daily caloric intake
- fat percent
- protein percent
- Recommended range of intake for energy containing nutrients
- 45-65%
- 20-35%
- 10-35%
Estimated Energy Requirement (EER)
- definition
- different approach than
- takes into account
- amount of daily energy needed to maintain healthy body weight and meet energy needs
- than RDAs or AIs
- age, gender, height, weight, and activity level
How to uses the DRIs
- definition
- 3 goals
- to plan a quality diet and make healthy food choices
- meet the RDA or AI of all nutrients
- not exceed the UL
- Consume the energy-yielding nutrients within the ranges of the AMDR
- meet the RDA or AI of all nutrients
Dietary Guidelines for Americans
- definition
- set by the
- updated every ___ years
- Allows healthy ind. over the age of
- the most recent nutrition and physical activity recommendations
- USDA and Department of health and human services
- 5 years
- the age of 2 to maintain good health and prevent chronic disease
2 overarching concepts of the Dietary Guidelines for Americans
- Maintain caloric balance over time to achieve and sustain healthy weight
- Consume more nutrient-rich foods and beverages
4 key recommedations of the Dietary Guidelines for Americans
- Balance calories to manage weight
- Reduce some food components
- increase some foods and nutrients
- build healthy eating patterns
Balance calories to manage weight
- improve what
- increase what
- eating habits
- physical activity
Reduce some food components
-limit 7 things
- sodium
- saturated fat
- dietary cholesterol
- trans fat
- sugars
- refined grains
- alcohol
Increase some foods and nutrients
- more of _____ instead of ___
- choose foods with
- fruits and veggies, whole grains, fat-free dairy and lean meats, seafood, and oils instead of solid fats
- potassium, dietary fiber, calcium, vitamin D
Build healthy eating patterns
- select eating pattern that meet ___
- follow what
- nutrient needs over time
- food safety recommendations when preparing and eating foods to avoid foodborne illnesses
MyPlate
- definition
- food guidance systems
- part of what
- shows what
- promotes what
- the most recent food guidance system for Americans, released by the USDA in 2010
- visual diagrams providing variety of food recommendations to help create a well-balanced diet
- Web-based initiative, choosemyplate.gov
- variety of food groups
- propotionality, moderation, variety and personalization of diet
Nutrient dense foods
- definition
- more nutrients dense means
- less nutrient dense means
- amount of nutrients in relation to the number of calories
- more nutrients/less calories (an apple with the skin)
- less nutrients/more calories (apple pie)
Energy dense foods
- definition
- examples
- high in energy but low in weight or volume
- potato chips vs baked potato
Eating with your hands
- size of women’s palm
- size of women’s fist
- “O” made by women’s thumb and pointer
- 3 oz of cooked meat, chicken, fish or carbs
- 1 cup of pasta or veggies
- 1 tbsp of vegetable oil
Eating breakfast means more
energy and fewer calories throughout the day
Eating more during evenings and weekends can lead to
over consumption of calories
3 recommendations for eating times
- start you day with nutrient-rich breakfast
- choose breakfast foods that are satisfying and improve appetite control throughout the day
- Control calorie intake on nights and weekends
Exchange lists
- definition
- what is it used for
- designed to
- useful tool to control
- groups what together
- provides specific
- can help achieve what
- foods within each group can be exchanged with eachother at meals and snacks
- meal planning
- to give people with diabetes a structured eating plan
- calorie, carb, protein, and fat intake
- food together according to their carb, protein and fat composition
- portion sizes for each food
- variety in diet
Food labels
- what do they do
- helps consumer’s do what
- descriptive labels
- what type of claims
- shows the presence of what
- tells you what’s in the package and how a serving of food fits into an overall daily diet
- make informed food choices
- “fat free” and “light”
- health claims that are accurate and science based
- any eight common allergies
Food and Drug Administration (FDA) mandates that every packaged food be labeled with 6 things
- Name of food
- Net weight
- Name and address of manufacturer or distributor
- List of ingredients in descending order by weight
- Nutrition info
- Uniform serving sizes
Eight common allergies
- Milk
- Eggs
- Shellfish
- Tree nuts
- Peanuts
- Wheat
- soybeans
- fish
Foods exempt from nutrition labelling
- Plain coffee/tea
- spices
- deli items
- bakery foods
- ready to eat foods prepared and sold in restaurants or produced by small businesses
Nutrition Facts panel
- definition
- list (7)
- area on food label that provides uniform listing of specific nutrients obtained in one serving
- calories and calories from fat
- Total fat, saturated fat, and trans fat (not required)
- cholesterol
- total carb, dietary fiber and sugars
- protein
- vitamin A and C, calcium and iron
- sodium
- calories and calories from fat
Daily values (DVs)
- definition
- given as a what
- based on
- what is not required
- established reference levels of nutrients, based on a 2000 calorie diet, listed on the food label
- percentage
- older reference levels; not as current as DRIs
- trans fat, sugars and proteins
If a serving provides
- ____ for a nutrient it is considered high in that nutrient
- ____ for a nutrient it is considered low in that nutrient
- greater than or equal to 20% DV
- less than or equal to 5% DV
3 types of label claims
- Nutrient content claims
- health claims
- structure/function claims
Nutrient content claims
- definition
- example
- describe the level of amount of a nutrient in food product
- fat-free, high-fiber, low saturated fat
Health claims
- definition
- example
- describe a relationship between a food or dietary compound and a disease or health related condition
- “the soluable fiber in cheerios can lower cholesterol”
Structure/function claims
- definition
- example
- describe how a nutrient or dietary compound affects the structure or function of the human body
- “calcium build strong bones; fiber maintains regularity”
Labeling terms: calories
- free
- low
- reduced/less
- light
- less than 5 cal per serving
- less than or equal to 40 cal per serving
- at least 25% fewer calories per serving
- if the food contains 50% or more of its calories from fat then the fat must be reduced
Labeling terms: fat
- free
- low
- reduced/less
- light
- less than 0.5 grams per serving
- less than or equal to 3 grams per serving
- at least 25% less fat per serving
- if the food contains 50% or more of its calories from fat then the fat must be reduced
Labeling terms: Saturated fat
- free
- low
- reduced/less
- light
- less than 0.5 g per serving
- less than or equal to 1 g per serving
- at least 25% less saturated fat per serving
- N/A
Labeling terms: Cholesterol
- free
- low
- reduced/less
- light
- less than 2 mg per serving
- less than or equal to 20 mg per serving
- at least 25% less cholesterol per serving
- N/A
Labeling terms: sodium
- free
- low
- reduced/less
- light
- less than 5 mg per serving
- less than 140 mg per serving
- at least 25% less sodium per serving
- if the sodium is reduced by at least 50% per serving
Labeling terms: sugars
- free
- low
- reduced/less
- light
- less than 0.5 mg per serving
- N/A
- at least 25% less sugar per serving
- N/A
“High”, “Rich in” or “Excellent source of”
food contains 20% more of DV per serving
“Good source of “
A serving of the food contains 10-19% of the DV
“More”, “added”, “extra” or “plus”
10% of the DV
“Lean”
less than 10 g of fat, 4.5 or less of saturated fat, and less than 95 mg of cholesterol per serving
“extra lean”
less than 5g of fat, less than 2 g of saturated fat and less than 95 mg of cholesterol per serving
3 types of label claims
- Authorized health claims (well established)
- Health claims based on authoritative statements (well established)
- Qualified health claims (less well established)
Authorized health claims
well established relationship between the food or compound and the health benefits
-prevents health condition
Health claims based on authoritative statements
may play a role in the disease or condition
Qualified health claims
Claims based on evidence that is still emerging
-not well established
Functional food
- definition
- when can they be marketed
- example
- have a positive effect on health beyond providing basic nutrients
- any food with a health/structure/function claim can be marketed as a functional food
- broccoli contains beta-carotene, a phytochemical that protects cells from damaging substances that increase risk of cancer
zoochemicals
- definition
- ex
compounds in animal food products that benefit health
-omega-3 fatty acids in fatty fish
how much do americans spend each year on functional foods
more than $15 billion
benefit of functional foods
-ex
- economical way for health professionals to treat chronic disease
- cholesterol lowering oats and/or plant sterols may be preferable to drugs
2 concerns with functional foods
- confusion over claims
2. excess consumption may cause problems
How to use functional foods
- consume naturally occurring phytochemicals and zoochemicals
- dont over consume packaged functional foods
- get advice from a dietitian
