Chapter 2 - Tools of a Healthy Diet

Question 1

Dietary Reference Intakes

Answer 1

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

Question 2

Standards of DRI

Answer 2

1. Estimated Average Requirements
   
   2. Recommended Dietary Allowances
   3. Adequate Intakes
   4. Tolerable Upper Uptake Levels
   5. Estimated Energy Requirements

Question 3

Estimated Average Requirements(EAR)

Answer 3

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

Question 4

Functional Markers

Answer 4

typically evaluate the activity of an enzyme in the body or the ability of a cell/organ to maintain normal physiological function

Question 5

Recommended Dietary Allowances

Answer 5

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

Question 6

Adequate Intakes

Answer 6

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

Question 7

Tolerable Uptake Intake Levels

Answer 7

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

Question 8

Estimated Energy Requirements

Answer 8

set at the average daily energy need for each life stage

- Depend on an individual's energy expenditure

Question 9

Acceptable Macronutrient Distribution Ranges

Answer 9

• 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

Question 10

Important DRI’s to keep in mind when planning a healthy diet

Answer 10

• 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

Question 11

Daily Values
And what it’s based off

Answer 11

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

Question 12

Types of Daily Value Groups

Answer 12

• Infants
  
  • Toddlers
  • Pregnant or lactating women
  • People over the age of 4

Question 13

Part of DV: Reference Daily Intakes

Answer 13

generic nutrient standard set for non-energy producing nutrients
- most minerals and all vitamins

Question 14

Part of DV: Daily Reference Values

Answer 14

Generic Nutrient Standard set for Energy producing Nutrients

- 35% for fat
- 10% for saturated fat
- 60% carbs
    - 10% protein

Question 15

when do manufacturers have to include nutrients on food label

Answer 15

if they make a claim about its health benefit

Question 16

Components needing to be listed on Nutrition facts panels

Answer 16

• 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

Question 17

Types of Food claims

Answer 17

• 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

Question 18

Health Claims

Answer 18

a relationship between a disease and a nutrient food or food constituentR

Question 19

Requirements for Foods to bear a health claim

Answer 19

1. Must be a ‘good source’ of fibre, protein, vitamin A, vitamin C, calcium or Iron(providing at least 10% of the DV
   
   2. A single serving must contain no more than specified amounts of fat, sat fat and cholesterol and sodium
      
      3. 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)

Question 20

Energy Density

Answer 20

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