Diet Guidelines

Question 1

 Dietary Reference Intake (DRI):

Answer 1

Provides a sufficient amount of essential nutrients, based on amounts needed fro disease prevention (meets the needs of most healthy people with margins built in) – gender, stage of life/age specific. Contains: RDA, AI, UL & EAR

Question 2

 Estimated Average Requirements (EAR)

Answer 2

expected to satisfy the needs of 50% of the people in that age group based on a review of the scientific literature.

Question 3

 Recommended Dietary Allowances (RDA)

Answer 3

the daily dietary intake level of a nutrient considered sufficient by the Food and Nutrition Board to meet the requirements of 97.5% of healthy individuals in each life-stage and gender group. It is calculated based on the EAR and is usually approximately 20% higher than the EAR (See Calculating the RDA).

Question 4

 Adequate Intake (AI)

Answer 4

where no RDA has been established, but the amount established is somewhat less firmly believed to be adequate for everyone in the demographic group.

Question 5

 Tolerable upper intake levels (UL)

Answer 5

to caution against excessive intake of nutrients (like vitamin A) that can be harmful in large amounts. This is the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.

Question 6

 General Characteristics of a healthy diet:

Answer 6

 Adequacy
 Balance
 Variety

Question 7

Adequacy

Answer 7

provides a sufficient amount of essential nutrients

Question 8

Balance

Answer 8

Provides an appropriate amount of energy, macronutrients, fiber, sugar, cholesterol , saturated fat, trans fat and salt

Question 9

Variety

Answer 9

Provides essential nutrients in addition to other dietary components – fiber and phytochemicals

Question 10

MyPlate emphasizes overall _______________ rather than relying on specific strategies such as _____________

Answer 10

pattern of foods

counting calories

Question 11

Grains –> Key Nutrients

Answer 11

energy, B vitmains, minerals, fiber

Question 12

Fruit –> Nutrients

Answer 12

Vitamin A, Vitamin C, folate, potassium and fiber

Question 13

Vegetables –> Nutrients

Answer 13

Vitamins, minerals, fiber and phytochemicals

Question 14

Proteins –> Nutrients

Answer 14

proteins, B-vitamins, Vitamin E, iron, zinc and magnesium

Question 15

Dairy –> Nutrients

Answer 15

Protein, Vitamin D, calcium and potassium

Question 16

Carb:Fat:Protein Distribution

Answer 16

 Carbs: 45-65%
 Protein:10-35%
 Fat: 20-35%

Question 17

Things to limit on a nutrition fact panel

Answer 17

 Fat
 Cholesterol
 Sodium

Question 18

Things to make sure you get enough of on a nutrition fact panel

Answer 18

 Carbs
 Proteins
 Vitamins

Question 19

Appropiate % of Daily values:

Answer 19

 < 5% = Low

 > 20% = High

Question 20

Check ________ on nutrition labels…

Answer 20

Calories

Question 21

types of individuals or populations at risk for nutrient deficiencies

Answer 21

	Older adults
	Those with chronic illnesses…
dieters….adolescent females …alcohol abusers……….. 
	Pregnant women
	Low socioeconomic status

Question 22

benefits and effects of multivitamin/mineral (MVM)

Answer 22

 All U.S. adults should consider taking a daily “multivitamin” supplement JAMA
 Generally safe with consideration given to age, pregnancy, & medical conditions
 MVM use has little or no influence on the risk of cancers, CVD, or total mortality
 Evidence to date, MVM may not reduce chronic diseases in the general population, but may be useful for those who are at risk of nutrient deficiencies
 Modest reduction in incidence of total cancer; no reduction in site-specific

Question 23

Benefits of regular Physical Activity

Answer 23

Expends calories 
	Increases lean body mass 
	Increases bone density
	Enhances immunity
	Improves circulatory system
	Improves psychological health and self-esteem