chapter 3: planning Flashcards
requirement
smallest amount of a nutrient that maintains a defined level of nutritional health
dietary reference intakes (DRIs)
a variety of energy and nutrient intake standards that nutrition experts in the u.s. use as references when making dietary recommendations
estimated average requirement (EAR)
daily amount of a nutrient that meets the needs of 50% of healthy people who are in a particular life stage/sex group
recommended dietary allowance (RDA)
standards for recommended daily intakes of several nutrients that meet the nutrient needs of nearly all (approximately 98%) of healthy people
estimated energy requirement (EER)
average daily energy intake that meets needs of a healthy person who is maintaining his/her weight
adequate intake (AI)
dietary recommendations for nutrients that scientists do not have enough information to establish RDA
tolerable upper intake level (UL)
- upper level
highest average amount of a nutrient that is unlikely to be harmful when consumed daily
nutrient standards
- plan nutritious diets for groups of people
- evaluate nutritional adequacy of population’s diet
- develop certain food products
- provide standards for nutritional labeling purposes (daily values)
grains
examples: wheat, rice, and oats
primary macronutrients: carbohydrate and protein
enrichment: replacement of some nutrients that were lost during process
fortification: addition of any nutrient to a food to boost its level of the nutrient
- whole grains provide more fiber and micronutrients than refined grains
dairy
examples: milk and products made from milk
micronutrient (mineral): calcium
dairy vs. fat: cream cheese, cream, and butter and high in fat
protein-rich foods
examples: beef, pork, lamb, fish, shellfish, liver, and poultry
- excellent sources of iron
plant based alternatives: dry beans & peas, eggs, nuts, and seeds
fruits
examples: fresh, dried, frozen, sauced, canned fruit, and 100% juice (carbohydrates)
- whole or cut-up fruits provide more fiber than juices
- good sources of phytochemicals
vegetables
examples: fresh, cooked, canned, frozen, and dried/dehydrated vegetables, and 100% vegetable juice
- good sources of micronutrients ( minerals & vitamins), fiber, and phytochemicals
oils/fats
- can be considered its own food group
healthy fats: fatty fish, peanuts, walnuts, sunflower seeds, avocados, and olives
- more fluid like
unhealthy fats: beef fat, butter fats stick margarine, and shortening
- solid fats
can you get all of your micronutrients from a single vegetable or a single fruit?
a variety of vegetables/ greens
fruits, especially whole fruits
grains, especially whole grains
how can you ensure you obtain the requirement for all micronutrients?
choose a variety of nutrient-dense foods from all food groups and consume recommended amounts
what should you limit?
saturated fats and trans fats, added sugars, and sodium
how should a pregnant woman adjust her diet regarding food groups to prevent mercury toxicity to fetus?
do not eat certain large fish
- shark
- swordfish
- king mackerel
what vitamin (micronutrient) should a women make sure she gets enough of for proper nervous system development of the fetus?
iron-rich foods or take an iron supplements
what food groups of the average american consume too little of?
fruits, vegetables, and fat-free or low-fat dairy products
what food groups do the average american consume too much of?
added sugars, solid fats, and sodium
calories are calculated from what nutrients?
carbohydrates, proteins, and fats
percent daily value is based off of what DRI’s?
RDA (recommended dietary allowance) and AI (adequate intake)
what is the percent daily value minimum for a product to have a health claim before fortification?
10% or more
