chapter 3 Flashcards
nutrient requirement
smallest amount of a nutrient that maintains a defined level of nutritional health
the required amount of a nutrient is generally enough to prevent
nutrients deficiency disease
many factors of nutrient requirements include
age, sex, general health status, physical activity, medication/drugs
we store some nutrients in the
liver, fat, bones
DRI
daily energy and nutrient intake standards that nutrition experts use as references
DRI developed by
Food and nutrition board of the institute of medicine (FNB)
DRI purpose
reduce risk of nutrient deficiency and excess
prevent disease
achieve optimal health
EAR
estimated average requirement
daily amount of a nutrient that meets the need of 50% of health people in a particular life stage/sex group
is EAR used as a nutrient goal for individuals
no
RDA
daily nutrient recommendations that meet the nutrient needs of 97-98% of healthy people in a particular life stage/sex group
first need ____ to establish an RDA
EAR
scientists add a margin of error to the EAR that allows
individual variations in nutrient needs and helps maintain tissue stores
AI
dietary recommendations for nutrients that scientists do not have enough information to set RDA
ex. vitamin with AI
k
UL
highest average amount of a nutrient that is unlikely to be harmful when consumed daily
EER
average daily energy intake that meets the need of a healthy person who is maintaining their weight
AMDR
macro intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases
AMDR carbs: % and calories
45-65%
900-1300
AMDR protein: % and calories
10-35%
200-700
AMDR fat: % and calories
20-35%
400-700
CDRRs
nutrient intake levels that reduce chronic disease risk within a healthy population
only CCDR
sodium <2300mg
nutrient standards are used to
plan nutritious diets
elevate nutritional adequacy
commercial application
provide standards for nutritional label
RDAs and AIs are often used to
evaluate NOT PLAN an individuals diet
5 general food groups
grains
dairy
protein
fruit
vegetables
food guide
consumer friendly dietary tools to ensure DRIs are met
grain products made from
wheat, rice, oats
primary macro of grains
carbohydrate (starch) and protein
grain serving size
1 slice bread
1 cup cereal
1/2 c cooked rice/pasta/oat
enrichment
replacement of some nutrients that we lost during processing
enriched grains have specific amounts of ___ and ____ added to them
iron, four B vitamins
fortification
addition of any nutrient to a food to boost its nutritional content
___ grains provide more fiber and other nutrients than ___ grains
whole
refined
whole vs refined grain
whole has bran, endosperm, germ
refined has endosperm
bran
fibre-filled outer layer with B vitamins and minerals
endosperm
starchy carbohydrate middle layer with some protein
germ
nutrient packed core with B vitamins, vitamin E, phytochemical, healthy fat
dairy product group includes
milk, milk products that contain calcium
dairy group has excellent sources of
calcium, protein, phosphorus, riboflavin (B2)
which dairy foods are not included in the dairy group
cream cheese, cream, butter
protein food group induces
beef, pork, lamb, fish, shellfish, poultry, dry beans, peas, eggs, nuts, seeds
protein rich foods are rich sources of
iron, zinc, B vitamins
protein rich food serving size
1 oz meat/fish/poultry
1/4c cooked dry beans/lentils/peas
1 egg
1 tbsp BP
1/2 oz nuts/seeds
fruit group includes
fresh, dried, frozen, sauces, canned, 100% juice
fruits are good sources of
phytochemical, potassium, vitamin C, folate
fruit serving size
1 cup fruit
1/2-1c 100% juice
1/2c dried
vegetables group includes
fresh, cooked, canned, frozen, dried/dehydrated, 100% juice
vegetables subgroups
dark green, orange and red, beans, peas, lentils, starchy, other
vegetables are good sources of
micronutrients, fiber, phytochemical
vegetables serving size
1c raw/cooked
1c juice
2c uncooked leafy
oils are often good sources of
fat-soluble vitamins
oils are supplied by
vegetables, nuts, seeds, seafood, olives, avocado
it is recommended to limit foods high in
solid fat, added sugar
solid fat
beef fat, butter, stick margarine, shortening
solid fats are sources of
unhealthy saturated fat
ultra processed food
numerous ingredients that were added during production to improve desirable characteristics
NOVA group 1 foods
edible parts of plants, animals, fungi, algae
NOVA group 1 does not add
salt, sugar, oil/fat
NOVA group 1 mechanisms
cutting, drying, non-alcohol fermentation, pasteurization, freezing, containers, vacuum pack
NOVA group 2
processed culinary ingredients
NOVA group 2 foods
oil butter, sugar, salt
NOVA group 2 foods are derived from
group 1
NOVA group 2 foods found in
home kitchen
NOVA group 2 foods are used with
group 1, not eaten alone
NOVA group 3
processed foods
gr 1 + gr 2
NOVA group 3 adds
salt, oil/butter, sugar, preservative
NOVA group 3 generally contains ____ ingredients
2-3
NOVA group 4
ultra processed foods
NOVA group 4 are not ____ foods but ____ foods
modified, formulated
NOVA group 4 cannot be
reproduced in home kitchen
NOVA group 4 additives used to
imitate or enhance sensory response and to disguise unpalatable properties of end product
goals of dietary guidelines
promote good health
reduce risk of nutrition-related chronic disease
2020-2025 dietary guidelines
follow healthy dietary pattern at every life stage
customize and enjoy nutrient-dense foods
focus on meeting food group needs
limit foods and beverages higher in added sugar, sat fat, sodium
a healthy eating pattern includes
variety of vegetables
suits
grains
fat-free, low-fat dairy
protein
oils
a healthy eating pattern limits
saturated fat, trans fat, added sugar, sodium, alcohol
infants from birth-6months old should consume
breast milk or iron-fortified formula
infants 6mo-12mo should consume
low-sodium, nutrient dense foods in addition to formula/breast milk
potentially allergenic foods
foods rich in iron, zinc
infants 6mo-12mo should not consume
added sugar
infants 12-23 months should drink
cows milk, fortified soy
infants 12-23 months should eat
low-sodium, nutrient dense foods from all groups
infants 12-23 months should not consume
added sugar
children 2-18 years old should limit
consumption of added sugar
females who can become pregnant, are pregnant, or breastfeeding should consume ____ of seafood per week
8-12oz
females who can become pregnant, are pregnant, or breastfeeding should not eat
large fish, may contain methylmercury
females who can become pregnant, are pregnant, or breastfeeding should consume ___ fish foods or take an ___ supplement
iron, iron
females who can become pregnant, are pregnant, or breastfeeding should not consume ___, limit ____
alcohol, caffeine
females who can become pregnant, are pregnant, or breastfeeding should obtain ____ of folic acid each day
400
adults 60 and older should consume adequate amounts of
protein rich food
nutrients of public concern
potassium
dietary fiber
calcium
vit D
first food guide
1943, basic 7
my plate created in
2011
my plate 5 groups
fruit, vegetables, protein, grains, dairy
my plate has ___ different nutritionally adequate daily food patterns
12
my plate guidelines 20 y/o: kcal
female 1800-2400
male 2600-3200
my plate guidelines 20 y/o: fruit
1.2-2 c
2-2.5c
my plate guidelines 20 y/o: vegetables
2.5-3c
3.5-4c
my plate guidelines 20 y/o: grains
6-8oz
9-10oz
my plate guidelines 20 y/o: protein foods
5-6.5oz
6.5-7oz
my plate guidelines 20 y/o: dairy
3c
3c
my plate guidelines 20 y/o: oils
5-6tsp
6-7tsp
my plate plan emphasizes
nutrient dense foods and beverages that contain little or no empty calories
my plate plan limits intake of
sat. fat, sodium, added sugar
portion size: 4 dice=
1 oz cheese
portion size: computer mouse
1/2-2/3c of food / baked potato
portion size: tennis ball
med or sm fruit
portion size: baseball or human fist
1 cup
lg apple
portion size: small yo-yo
1 standard bagel or English muffin
portion size: bar of soap
3oz meat
the typical American diet does not contain enough
fruit, vegetables, dairy
the typical american diet contains too much
added sugar, fat, sodium
foods that are consumed more than my plate recommendation
meat, eggs, nuts
grains
food list method can be useful for
people with diabetes or those trying to lose weight
the FDA regulates and monitors information that can be
placed on food labels, claims about health benefits
set of nutrient intake standards developed for labeling purposes
daily values
DVs are ____ and ____ set of nutrient standards than RDAs
more simplified, practical
the adult DV for a nutrient is based on a
2000 kcal/day diet
DV goal
___% fiber, vitamins, minerals
100
<5% DV= ___ source
low
> 20% DV= ___ source
high, excellent
10-19% DV=___ source
good
health claims
describes how a food, food ingredient, or dietary supplement may reduce the risk of a nutrition related condition
the FDA only allows health claims on food labels that:
indicate the product has
health benefits when consumed with other foods in a daily diet
the FDA only allows health claims on food labels that:
are ___, ____to understand, ____ and not ____
complete, easy to understand, honest, misleading
the FDA only allows health claims on food labels that:
refer to a product that has ____% or more of the DV for specific nutrients before fortification
10
the FDA only allows health claims on food labels that:
are for a product intended for
people over the age of 2
the FDA only allows health claims on food labels that:
use ___ or ___ to describe the relationship between product and disease
may, might
the FDA only allows health claims on food labels that:
do not quantify any
degree of risk reduction
the FDA only allows health claims on food labels that:
indicate that many
factors influence disease
structure/function claims
describes the role of a nutrient or dietary supplement plays in maintaining a structure or promoting a normal function
the FDA allows certain structure/function claims such as
calcium builds bones
fiber maintains bowel regularity
manufactures cannot claim that
a nutrient, food, dietary supplement prevents or treats a serious health condition
FDA allows claims on labels that describe level, terms such as
free, high, low, more, reduced
sugar free
less than .5g per serving
reduced sugar
25% less sugar per serving than the reference food
no added sugar
no sugar or sugar-containing ingredients added during processing
calorie free
<5kcal per serving
low calorie
40kcal or less
reduced or fewer calories
at least 25% fewer than reference food
fat free
less than .5g / serving
low fat
3g or less
2% milk is ___ fat
reduced
reduced or less fat
at least 25% less than reference food
cholesterol free
less than 2mg of cholesterol and 2g or less of saturated fat
high fiber
5g or more
good source of fiber
2.5-4.9g fiber
extra lean
less than 5g of fat, 2g sat fat, 95mg cholesterol
lean
<10g fat, 4.5 sat fat, 95mg cholesterol
light or lite
lite: 1/3 fewer calories or 1/2 fat
light: color
FDA is reviewing the terms ___ and ___on food labels
natural, healthy
supplements: FDA does not require proof that
labels are accurate, truthful
if using a structure/function claim, manufacturer must notify FDA about the claims within
30 days of going to market
organic food
no antibiotics, hormones, synthetic fertilizer, most pesticides, genetic improvements, spoilage-killing radiation
technical or chemical definition of organic
substances that contain carbon bonded to hydrogen
“100% organic” vs “organic”
100% certified organic, must identify
95% certified organic, remaining 5% on USDAs list of allowed
northwestern European diet
UK, Scandinavia, germany
northwestern Europe traditional diet
meat and potatoes
latin American traditional diet
corn, beans, chili peppers, avocado, papaya, pineapple, whole-grain tortillas, quinoa, rice, fish, shellfish, poultry, meats, spices
Italian traditional diet
pasta, other grains, olive oil, fish, nuts, fruits, vegetables
mediterranean traditional diet
whole grains, various fruit and vegetables, beans, potatoes, seafood, poultry, olive oil, wine
african heritage traditional diet
leafy greens, beans, black-eyed peas, peanuts, flat bread, whole-grain millet, sorghum, kiwano, plantains, okra, tuber vegetables
asian traditional diet
large amount of vegetables, rice, noodles, small amount meat, fish, shellfish
Native American traditional diet
wild vegetation, berries, fish, game, tomatoes, corn, green leafy vegetables, beans, squash
According to the latest U.S. Department of Agriculture
food guide, fruits and vegetables are combined into one
food group. True or false?
false
According to the latest U.S. Department of Agriculture
food guide, fruits and vegetables are combined into one
food group. True or false?
true
Last week, Jacara didn’t consume the recommended
amount of vitamin C for a couple of days. Nevertheless,
he is unlikely to develop scurvy, the vitamin C deficiency
disease. True or false?
true
Canned carrots are an example of an ultra-processed
food. True or false?
false
The Nutrition Facts panel on a food label provides
information concerning amounts of energy, fiber, and
sodium that are in a serving of the food. True or false?
true
