Chapter 2: Planning a Healthy Diet Flashcards
What are the 6 dietary planning principles?
Adequacy, Balance, Kilocalorie control, Nutrient Density, Moderation, and Variety.
What are Daily Reference Intakes? (DRI)
Tool to plan diets that support overall health. Provide guidance on the quantities of nutrients that are most likely to result in optimal health and prevent chronic diseases. Developed by the Food and Nutrition Board
What are the DRI’s five sets of standards?
Estimated Average Requirement (EAR): Amount that meets nutrient requirements of 50% of people
Recommended Dietary Allowance (RDA): Nutrient intake sufficient to meet needs of 97-98% of individuals in age and gender group
Adequate Intakes (AI): Based on estimates of intakes that appear to maintain nutrition status
Tolerable Upper Intake Level (UL): Maximum daily intake amounts that are not likely to cause adverse health effects in most people
Estimated Energy Requirements (EER): Average daily energy need for each life stage group. They are estimates.
Acceptable Macronutrient Distribution Ranges (AMDRs)
Fat: 20-35% Omega 6 fatty acids: 5-10% Omega 3 Fatty acids: 0.6-1.2% Carbohydrate: 45-65% Protein: 10-35%
Canada’s Guidelines for Healthy Eating
Enjoy a variety of foods
Emphasize cereals, breads, grain products, vegetables, and fruits
Choose lower fat dairy products, leaner metats, and foods prepared with little or no fat.
Achieve and maintain a healthy body weight by enjoying regular exercise and healthy eating
Limit salt, alcohol, and caffeine
