Chapter 4 - Nutrient Recommendations: Tools to Design a Healthy Diet Flashcards
what are the 2 approaches to formulation nutrition recommendations in Canada?
1) Dietary Reference Intakes (DRIs) -nutrient-based
2) Canada’s Food Guide (CFG) - food-based
3 aims of the DRI committee?
1) prevent deficiencies
2) reduce chronic disease
3) promote good health
2 types of DRIs
1) DRIs for most nutrients
2) DRIs for energy and macronutrients
4 DRIs for most nutrients
1) Estimated average requirement (EAR)
2) Recommended Dietary Allowance (RDA)
3) Adequate Intake (AI)
4) Tolerable Upper Intake Level (UL)
2 DRIs for energy and macronutrients
1) Estimated Energy Requirement (EER)
2) Acceptable Macronutrient Distribution Range (AMDR)
estimated average requirement (EAR)
- an estimated amount of a nutrient
- meets the needs of 50% of people
- specific gender and life-stage group
Recommended Dietary Allowance (RDA)
- target intake for an individual
- meets the needs of 97-98% of people
- specific gender and life-stag group
- a higher value than the EAR
- EAR +2 standard deviations
- increase chances a person will meet their requirement
adequate intake (AI)
-recommended specific amount of a nutrient for an individual
when is adequate intake used?
used when there is not enough info available to set an EAR
Tolerable Upper Intake Level (UL)
- max daily intake unlikely to cause adverse health effects
- not recommended levels
- a “safe” upper limit
2 types of recommendations for energy
1) estimated energy requirements (EER)
2) Acceptable Macronutrient Distribution Ranges (AMDR)
Estimate Energy Requirements (EER)
- total kCals needed to maintain body weight
- based on several factors
Acceptable Macronutrient Distribution Ranges (AMDR)
- a range of healthy intakes
- prevent chronic disease
- proportion is as important as amount
- flexibility
what determines which food group a food is grouped in?
major nutrients
vegetables and Fruit
- carbs & fibre
- folate, vitamins A & C
- Magnesium and potassium
grain products
- carbohydrates & fibre
- B vitamins: thiamin, niacin, riboflavin, folate
milk & alternatives
- protein, fat, carbohydrates
- riboflavin, vitamin B12
- Calcium, vitamins A &D
Meat & alternatives
- protein and fat
- B vitamins: thiamin, niacin, riboflavin, B6, B12
_______ are key to planning a nutritious diet using Canada’s Food Guide
Serving Sizes
true or false: Oils and Fats are a food group
FALSE: oils and fats are not a food group, but recommendations are included
choose foods that will do what 2 things?
1) provide essential fatty acids
2) reduce the risk of cardiovascular disease
- low saturated fat and trans fat
true or false: have vegetables and fruit more often than juice
true
at least how many food guide servings of fish should we eat every week?
at least 2
what 3 groups does CFG include specific advice for?
1) children
2) women of childbearing age
3) men and women over 50
the mediterranean diet promotes ________ health
cardiovascular
true or false: the mediterranean diet is high in monounsaturated fats, low in saturated fats and high in fibre
true
nutrigenomics
- how diet affects our genes
- how individual genetic variation can affect the impact of nutrients or other food components on our health
is a 5% daily value high or low?
low
is a 15% daily value high or low?
high
ingredient lists are required on which products?
products containing >1 ingredient
3 things on food labels that provide information?
1) nutrition facts table
2) ingredients list
3) health claims
what does reduced mean?
nutritionally altered product contains 25% less of a nutrient or energy than the regular reference product
synonyms for reduced
less, lower, light
what does light mean?
- same as reduced
- “lightly salted” - sodium decreased by 50%
- can also be used to describe physical properties of the food i.e. light corn syrup
6 approved therapeutic claims
1) plant sterols (phytosterols) & blood cholesterol lowering (2010)
2) oat fibre and blood cholesterol lowering (2010)
3) Psyllium fibre and blood cholesterol lowering (2011)
4) replace saturated fat with unsaturated fat and blood cholesterol lowering (2012)
5) barley fibre and blood cholesterol lowering (2012)
6) whole ground flaxseed and blood cholesterol lowering (2014)
6 approved disease risk reduction claims
1) calcium and osteoporosis
2) sodium and hypertension
3) sugar-free gum and cavities
4) dietary fat, trans fat, saturated fat and coronary heart disease
5) fruits and vegetables and cancer
