Chapter 3: Planning Diets Flashcards
What is a nutrient requirement?
Smallest amount of a nutrient that maintains the define level of nutritional health
What is dietary reference intakes (DRIs)? * umbrella term.
Encompass a variety of daily energy in nutrient intake standards that nutrition expert in the US use as references when making dietary recommendations.
What is dietary reference intake EAR?
estimated average requirement and meets the needs of 50% of people
What is dietary reference intakes RDAs, AIs and what do you need to have this?
RDA is recommended dietary allowances for nutrient intake goes for 90% of the population not a minimum.
AI is the same as RDA but overestimated best guess.
You need a EAR.
Who are DRI’s for?
Healthy adults
What is a EER?
Estimated energy requirements. The average daily caloric need for each life stage group. Not the most specific.
What is a AMDR?
Acceptable macro nutrient distribution ranges. Uses percentages of daily caloric intake to get proportions.
Carbs 45%-65%
Fats 20%-35%
Protein 10%-35%
What are the limitations of AMDR’s?
Huge flaw with quantity and quality. Goes by proportions not total amounts so your plate can be any size.
What is CDRR‘s and the one nutrient under the standard?
Chronic disease risk reduction intakes. Sodium is the only nutrient because of risk of high blood pressure and chronic disease.
What products similar to dairy are not classified as dairy products and why?
Cream cheese, butter, heavy cream, because high fat and low in calcium.
Dairy products are excellent sources of what micronutrients?
Calcium, protein, phosphorus, and riboflavin.
What foods are included in the protein category?
Meat, dry beans, peas, eggs, nuts, and seeds. Also, meat-alternatives, milk, cheese, yogurt, because of high protein.
Fruits are an excellent source of which micro nutrients?
Phytochemicals, potassium, folate, and vitamin C.
what two foods can be included in the vegetable section and are vegetables and excellent source of?
Dried beans and peas. Micronutrients, fiber, and phytochemicals.
What are examples of solid fats?
Beef fed butter, stick margarine, coconut oil, palm oil, and shortening. Coconut oil and palm oil are not in the oil group. They are solid fats because they turn solid.
What is the processed food that increases chronic disease and obesity and why?
Ultra processed foods for example, carrot cake. Foods high in empty calories digest quickly and hurt the gut because the digestive system isn’t digesting the food.
Who creates the dietary guidelines for Americans?
The US Department of agriculture + the US Department of health and human services.
What are the limits in the American dietary guidelines and the daily percentages and amounts?
Added sugars (10%), saturated fats (10%) AHA says less than 7%, and sodium (2,300 mg)
What nutrients Americans aren’t getting enough of?
Potassium, dietary fiber, calcium, and vitamin D.
What are daily values based on?
DRIs specific to gender in life stage to the person needing the most vitamins and minerals in that group and 2000 kcal diet.
What three things does the FDA regulate on food labels?
Nutrient content claims, health claims, qualified health claims (regulated but limited scientific evidence)
What four vitamins and minerals are required to be on food labels?
Vitamin D, iron, calcium, and potassium
Nutrient content claims on labels focus on?
Amount
What do health claims on labels must say?
May or might
Qualified Health Claims on labels must have?
Have to use a disclaimer because the evidence is not very strong
Structure/Function claims focus on?
Manufacturer has a claim on a nutrient on a structure or function on the body as long as there is evidence. Not FDA approved. No disease is mentioned. Educational info about Normal functions and structures of the body so they are sneaky to make customers think something special is special about it.
What are the five major food groups?
Fruits, vegetables, grains, protein, and dairy.
