Chapter 2 - Tools of a Healthy Diet Flashcards
Dietary Reference Intakes (DRIs)
Term used to encompass nutrient recommendations made by the Food and Nutrition Board of the National Academy of Sciences.
Includes RDAs, EARs, AIs, EERs, and ULs
Estimated Average Requirements (EARs)
Nutrient intake amounts estimated to meet the needs of 50% of the individuals in a specific life stage.
EARs can only be set where there is a…
Functional Marker
These measure the adequacy of intake typically by evaluating the activity of an enzyme in the body or the ability of a cell or an organ to maintain normal physiological function
Recommended Dietary Allowances
Nutrient intake amount sufficient to meet the needs of 97-98% of the individuals in a specific life stage.
These are the goals for usual intake to prevent nutrient deficiency
What is the general equation for setting the RDA?
RDA = EAR x 1.2
Adequate Intakes (AIs)
Nutrient intake amount set for any nutrient for which insufficient research is available to establish an RDA.
AIs should cover more than 97-98% of individuals in a specific life stage.
What are AIs based on?
Estimates of intakes that appear to maintain a defined nutritional state in a specific life stage.
What are some examples of things that have AIs?
Essential fatty acids, fiber, certain vitamins and minerals
Tolerable Upper Intake Levels (ULs)
Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage
What are ULs based on?
The combined intake of food, water, supplements, and fortified foods
What are some exceptions to ULs?
Niacin, magnesium, zinc, and nickel as their levels in food are not likely to be toxic
Estimated Energy Requirements (EERs)
Estimate of the energy (kcal) intake needed to match the energy use of an average person in a specific life stage
Energy (carbs, fats, proteins, alcohol) consumed in amounts above what is needed is stored as…
Body fat
Acceptable Macronutrient Distribution Range (AMDR)
Range of macronutrient intake, as percent of energy, associated with reduced risk of chronic diseases while providing for recommended intake of essential nutrients
ex: AMDR of fat is 20-35% of calories
Nutrient Density
Ratio derived by dividing a food’s contribution to nutrient needs by its contribution to energy needs.
When its contribution to nutrient needs exceeds its energy contribution, the food is considered to have a favorable nutrient density
Empty Calorie Foods
Food that tends to be high in sugar and/or fat and low in other nutrients; that is, the calories are “empty” of nutrients
Daily Value (DV)
Generic nutrient standard used on Nutrition Facts labels.
Comprises of Reference Daily Intakes (RDIs) and Daily Reference Values (DRVs)
Daily values (DVs) are set for which four groups?
Infants, toddlers, pregnant/lactating women, and people over the age of 4 (which is commonly printed)
Reference Daily Intakes (RDIs)
Part of the DV; generic nutrient standard for vitamins and minerals (except sodium and potassium)
RDIs are currently generally slightly higher than current RDAs and related nutrient standards.
Daily Reference Values (DRVs)
Part of the DV; generic nutrient standard set for energy producing nutrients (fat, carbs, protein, fiber), cholesterol, sodium, and potassium.
What are daily reference values (DRVs) based on?
Daily calorie intake (2000 calories)
What is the DRV for fat?
30% of calories
What is the DRV for saturated fat?
10% of calories
What is the DRV for carbs?
60% of calories
What is the DRV for protein?
10% of calories
What is the DRV for fiber?
11.5 grams per 1000 calories
What things have DRVs that don’t vary with calorie intake?
Sodium, potassium, cholesterol, and vitamins and minerals that have RDIs
What is found on food and beverage labels?
- product name
- manufacturer’s name and address
- amount of product in the package
- ingredients (descending order by weight)
- common allergen ingredients
- country of origin
- Nutrition Facts label
What must be listed on the Nutrition Facts panel?
- total calories (kcal)
- calories from fat
- total fat
- saturated fat
- trans fat
- cholesterol
- sodium
- total carbohydrate
- fibers
- sugar
- protein
- vitamin A & C
- calcium
- iron
What nutrients must have a label?
Nutrients that the manufacturer claims has health benefits
The percent daily value of what nutrient isn’t required on the Nutrition Facts label?
Protein
Nutrient Content Claim
Claim that describes the nutrients in a food, such as “low in fat” or “calorie free”
Health Claim
Claim that describes a well-researched and documented relationship between a disease and a nutrient, food, or food consituent
What are the 3 requirements for a food to have a health claim?
- The food must provide at least 10% of the DV for fiber, protein, vitamin A/C, calcium, or iron
- The food can’t have more than 13g of fat, 4g of saturated fat, 60mg of cholesterol, or 480mg of sodium
- The food must meet criteria specific to the health claim being made
Both health claims and nutrient content claims must comply with…
FDA regulations
Qualified Health Claim
Health claim based on incomplete scientific evidence.
To have a qualified health claim, the food must…
meet the definition of being healthy AND be labelled with a disclaimer
Structure/Function Claim
Claim that describes how a nutrient affects human body structure or function
ex: “iron builds strong blood”
Since structure/function claims aren’t FDA approved, manufacturers must…
ensure accuracy and not mislead the public
What factors can affect nutrient levels?
- farming conditions
- maturity and ripeness of plants when harvested
- food processing
- shipping conditions
- storage time
- cooking processes
Energy Density
Comparison of the energy content of a food with the weight of the food.
An energy dense food is high in energy but weighs very little, whereas a food low in energy density weighs a lot but is low in energy content
Dietary Guidelines for Americans
General goals for nutrient intakes and diet composition set by the USDA and Department of Health and Human Services.
It is designed to meet nutrient needs while reducing risks of chronic diseases.
How often is the Dietary Guidelines for Americans published?
Every 5 years (since 1980)
What does the Dietary Guidelines for Americans guide?
Government nutrition programs, research, food labeling, and nutrition education and promotion
Dark green vegetables are good sources of… (5 things)
iron, calcium, folate, vitamin A & C
Orange fleshed vegetables are good sources of…
betacarotene
Starchy vegetables are good sources of…
B vitamins and carbs
Legumes are good sources of…
protein
Fruit juice should always be 100% fruit juice, but fruit juice should be less than _____ of your fruit intake to ensure you get enough _____.
half; fiber
What is the 5/20 Rule?
If a food has less than 5% of your daily value for a nutrient, it’s not a good source of that nutrient, whereas if it has 20% or more, it’s a good source of that nutrient.
