Chapter 2 Nutrition Flashcards
How are recommended dietary intakes determined
What did they set
Food and nutritional board
Institute of medicine of the national academy of sciences
First to set RDA
What are DRIs
What are the different ones (4 categories)
Dietary reference intakes
Estimated average requirement
Recommended dietary allowance
Adequate intake
Tolerable upper intake level
What is Estimated Average requirement (EAR)
Nutrient intake estimated to meet the requirement of half the healthy individuals in a population
Used to establish RDA
What are marconutrients measured in
What are micronutrients measured in
Grams or ounces
Milligram or microgram
Water is measured in
Grams or ounces
What are essential nutrients
Cannot be produced in adequate amounts in body and therefore must be consumed in diet
What are RDA and when was it first set
What does it represent
Recommended dietary allowances
1941
The average daily dietary intake that is sufficient to meet the nutrient requirement of nearly all healthy individuals in a populations
What are Tolerable upper intake level (UL)
What is it considered to be
Highest level of daily nutrient intake that poses no risk of adverse health effects
Maximum for daily intake of specific nutrient on a long term basis
How do we go about using DRI
What does it not tell us
What is it sometimes also referred as
Used to assess adequacy
What specific foods to eat
Daily value (DV) on labels
What is the key message from “MyPlate”
Fruits Vegtables Grains Protein Small bowl of dairy
Mainly vegetables and grains
No knife indicating less meat consumption
What is food exchange system
What are the 6 different food exchanges
Food in an exchange contain similar nutrient and caloric value
Diary/Milk Protein/Meat and meat substitutes Grain/Starch Vegetable Fruit Fat
What is nutrient density
Foods that contain a significant amount of a specific nutrient
WHEN compared to its caloric content = high density
What is the opposite of nutrient density
Empty calorie
What are healthful dietary guidelines there for
Developed to help minimize the risk of various chronic diseases
What is the first guideline
Follow a healthy eating pattern across lifespan
What is diet considered the most powerful tool in
Reducing the onset of disease
What is the second guideline
Focus on variety, nutrient density and amount
What do healthy eating patterns need to do
Stay within appropriate calorie limits - based on individual
Meet nutritional needs
Be achievable and maintainable for long term
What is the third guideline
Limit calories from added sugars and saturated fats and reduce sodium intake
We should limit added sugars to…
Less than 10% total calories daily
We should limit saturated fats to…
Replace them with…
Less than 10% of total calories daily
Unsaturated fats
We should limit sodium to…
Less than 2300 mg daily