Chapter 8 - nutrition Flashcards
Academy of Nutrition and Dietetics - most effective strategies for facilitating health and nutrition related behavior change
CBT/C
MI
Self monitoring
Financial rewards
Goal setting
Problem solving
Social support
RDA
level of intake of a nutrient adequate to meet known needs of practically all healthy persons
EAR - estimated average requirement
adequate intake in 50% of an age and gender specific group
UL - tolerable upper intake level
maximal intake unlikely to pose a risk of adverse health effects to almost all individuals
AI - adequate intake
nutrient intake level that, based on research, appears to be sufficient for good health
5 big picture recs - Dietary Guidelines Advisory Commitee
1) follow a healthy eating pattern across the lifespan
2) Focus on variety, nutrient density and amount
3) Limit calories from added sugars & saturated fats and reduce sodium intake
4) Shift to healthier food and beverage choices
5) Support healthy eating patterns for all
Healthy eating patterns - 3 types
Healthy US Style - nutrient dense and appropriate amounts of US centric foods
Healthy Mediterranean – modified US style – more fruits and seafood with LESS dairy, meats and poultry. Less calcium and vit D than US
Healthy Vegetarian – soy/nuts/legumes/seeds/whole grains INCREASED – meat/poultry/seafood eliminated. Dairy/eggs INCLUDED.
Most important components of ANY healthy eating pattern
High intakes of veggies and fruit
Low processed meats & poultry, sugar sweetened bevs, & refined grains (e.g. chips)
FOOD prescription
Frequency: of food/bev/or meal to be eaten
Objective: goal or reason to eat the food
Options: how much and how to prepare, grow, shop and/or servie
Duration: how many times per day/week/month
NIH body planner formula - pg 179
For every 10 calorie decrease in daily caloric intake - the average adult (overweight) will lose about 1 pound (0.45 kg).
Half the weight lost will be at one year, and 95% of weight change will occur by 3 years.
Guideline #2 - categories of nutrient dense foods
vegetables, fruits, grains, dairy, protein foods, and oils
5 subgroups of veggies
dark green
red & orange
legumes (beans and peas)
starchy
other
Dietary guidelines - fruit
No more than half of fruit should come from fruit juice
Juice that is less than 100% fruit = sugary drink (avoid)
Whole grains recs
16 grams of whole grain per 1 ounce equivalent
Partly whole grain - SHOULD contain 8 grams per 1 ounce equiv
Dietary guidelines and milk - what is NOT considered milk
Plant milk, e.g. coconut, almond, rice and hemp – lack of overall nutritional value
Dietary guidelines, milk, servings
Adults = 3 c/day
Children older than 3 = 2.5 c/day
Children, 2-3 yoa = 2 c/day
Dietary guideline - protein - seafood servings
8 ounces or more/week
Dietary guidelines - OILs – NOT included and servings for included
coconut palm kernel and palm oil NOT included b/c of high sat fat content
5 teaspoons per day for 2000 calorie diet (canola, corn, olive, peanut, safflower, soybean, sunflower)
Guideline #3 - limitations for added sugars and sat fat
Natural sugars are…..
Added sugars: no more than 10% calories from added sugars, staying within calorie limits
Natural sugars: fructose and lactose
Sat fat: less than 10% of total calories from sat fat
Sodium - recommended intake
<2,300 mg for lower risk populations and 1,500 mg for high risk (elevated cholesterol or HT)
Reducing sodium intake - 5 advice points
-read nutrition labels for sodium content
-consumer more FRESH foods
-eat more home prepared meals - add little table salt
-eating out – ask for salt to not be added
-reduce calorie intake
DASH acronym and diet qualities
Dietary Approaches to Stop Hypertension
Low in sat fat, cholesterol and total fat
Staples – fruits veggies and low fat dairy products; fish, poultry, nuts
AVOID - red meat, sweets, and sugar containing bevs
Dietary guidelines noting physical activity percentages
20% of Americans meet the Phys Activity guidelines
30% engage in no leisure time physical activity
Guideline #5 - socio-ecological model - goal
Build skills
Reshape the environment
Reestablish social norms to facilitate individual choices
Meet people where they are….pay attention to
1) food access
2) Household food insecurity
3) Acculturation
FDAs stated goal with label criteria (3)
1) help consumers choose healthier diets
2) minimize confusion
3) incentivize companies to improve the nutritional value of their products
DSHEA
Dietary Supplement Health and Education Act
Calories on label – per serving ranges (low - moderate - high)
40 per serving = low
100 per serving = moderate
400 or > = high
Label percentage recs for macros
Total fat = 20-35% of calories from fat
Sat fat = less than 10% total calories
Sodium = <2300 mg per day
Total CHO = 45-65% of total calories
Fiber = 14 grams for every 1,000 calories
Sugars = no more than 10% of total calories OR total of 50 g per day/2000 calorie diet
Protein = 10-35% of total calories
Daily Value - sat fats, trans, sodium and added sugars, choose foods with ____% or less daily value
5%
