Chapter 2 - Tools of a Healthy Diet Flashcards
Dietary Reference Intakes
the latest recommendations from the Food and Nutrition Board
- Applies to people in the US and Canada
- Differ by life stages
- providing guidance on quantities of nutrients most likely to result in optimal health
Standards of DRI
- Estimated Average Requirements
- Recommended Dietary Allowances
- Adequate Intakes
- Tolerable Upper Uptake Levels
- Estimated Energy Requirements
Estimated Average Requirements(EAR)
daily nutrient intake amounts that are estimated to meet the needs of half of the people in a certain life stage
- Set for 17 nutrients which have a functional markers
- Can only be used to evaluate the dietary adequacy of groups not individuals
Functional Markers
typically evaluate the activity of an enzyme in the body or the ability of a cell/organ to maintain normal physiological function
Recommended Dietary Allowances
daily nutrient intake amounts sufficient to meet the needs of nearly all individuals(97-98%) in a certain life stage
- Based on a multiple of the EAR’s
- As a result can be set for only the 17 nutrients which have an EAR
- RDA is the goal for usual intake but it is higher than the what the average human needs
Adequate Intakes
the daily intake amounts set for nutrients for which there are insufficient research data on to establish an EAR
- If an RDA is known, the AI is expected to exceed it meaning it will cover the needs of more than 98% of the population in a life stage
Tolerable Uptake Intake Levels
the maximum daily intake amounts of nutrients that are not likely to cause adverse health effects in 97-98% of individuals in a life stage
- Set to cater for chronic daily use and to protect those susceptible in the healthy general population
- Based on the combined intake of food, water, supplements and fortified foods
- Its a ceiling for which nutrient intake should remain below, not a nutrient goal
Estimated Energy Requirements
set at the average daily energy need for each life stage
- Depend on an individual's energy expenditure
Acceptable Macronutrient Distribution Ranges
- a range of intake associated with good health and a reduced risk of chronic diseases for carbs, protein, fats and fatty acids
- Complement the DRI(e.g. AMDR for fat is 20% then out of 2,000kcal that would be 400 kcal and therefore 44g of fat
Important DRI’s to keep in mind when planning a healthy diet
- AI’s because it helps with nutrients that don’t have proper research on
- TUIL because it’s the max of things that can be eaten before they cause issues
- RDA because it’s the general recommended amounts for most of the population in a life stage
Daily Values
And what it’s based off
are generic standards developed by the U.S. FDA because its not practical to have different food labels for each gender and age group
- Based on two dietary standards which is combined in the food label:
○ Recommended Dietary Intake
○ Daily reference values
Types of Daily Value Groups
- Infants
- Toddlers
- Pregnant or lactating women
- People over the age of 4
Part of DV: Reference Daily Intakes
generic nutrient standard set for non-energy producing nutrients
- most minerals and all vitamins
Part of DV: Daily Reference Values
Generic Nutrient Standard set for Energy producing Nutrients
- 35% for fat
- 10% for saturated fat
- 60% carbs
- 10% protein
when do manufacturers have to include nutrients on food label
if they make a claim about its health benefit
Components needing to be listed on Nutrition facts panels
- Total calories(kcal)
- Total fat
- Saturated fat
- Trans fat
- Cholesterol
- Sodium
- Total carbs
- Total sugars
- Added sugar
- Fiber
- Protein(expensive so doesn’t have to be on there)
- Vitamin D
- Potassium
- Calcium
Iron
Types of Food claims
- Nutrient content claims: regulated by FDA
○ E.g. high protein- Health claims: regulated by FDA
○ E.g. low in total fat which may reduce risk of some cancers - Qualified health claims: regulated for FDA with limited evidence to back it up
- Structure/function claims: Not FDA regulated
○ E.g. iron builds strong blood
- Health claims: regulated by FDA
Health Claims
a relationship between a disease and a nutrient food or food constituentR
Requirements for Foods to bear a health claim
- Must be a ‘good source’ of fibre, protein, vitamin A, vitamin C, calcium or Iron(providing at least 10% of the DV
- A single serving must contain no more than specified amounts of fat, sat fat and cholesterol and sodium
- The product must meet criteria specified to the health claim being made (must be low in fat if claiming to be a low fat food)
- A single serving must contain no more than specified amounts of fat, sat fat and cholesterol and sodium
Energy Density
comparison of the energy content for food with the weight of the food
- Energy dense food will have high calories and not weigh very much leaving you feeling hungry
- E.g. nuts, cookies, snack foods
