Dietary Intake Flashcards
DRIs:
- dietary reference intakes
- nutrient values for macro and micronutrients
- used to assess nutrient intake
- specific to age and sex
______ forms basis of dietary recommendations.
DRIs
EAR:
- estimated average requirement
- the median intake value of a nutrient that will meet the requirements of half of the healthy population
EAR of protein:
0.66 g/kg/day
RDA:
- recommended dietary allowance
- the average intake value of a nutrient that will meet the requirement of almost all (97%) of the healthy population
RDA of protein:
0.8 g/kg/day
How is RDA calculated?
- EAR is used to calculate RDA
- 2 standard deviations from the EAR
AI:
- adequate intake
- recommended intake level for a nutrient if there is not enough evidence to set an EAR/RDA
- based on the intake level of a group of healthy individuals
Examples of AI:
- dietary fibre (25-38 g/day)
- Omega 3 (1.1-1.6 g/day)
- Omega 6 (12-17 g/day) fatty acids
- nutrient intake for infants (look at how much of these nutrients are present in breast milk)
UL:
- tolerable upper limit
- highest daily nutrient intake level that poses no risk (ie. no adverse effects) to almost all individuals
- not recommended that nutrients are consumed at this level
UL of macronutrients?
- no UL for macronutrients
- there are people that have high macronutrient diets and they are fine
AMDRs:
- acceptable macronutrient distribution range
- expressed as a % of daily total energy intake
- associated with reduced chronic disease risk
AMDR for carbohydrate:
45-65%
AMDR for protein:
10-35%
AMDR for fat:
20-35%
Harvard - Healthy Eating Plate:
- 1/2 plate of vegetables/fruit
- 1/4 plate of whole grains
- 1/4 plate of protein sources
Canada’s food guide plate guidelines:
same as Harvard
How do we assess intake?
- food records
- 24 hour recalls
- food frequency questionnaires
Food records:
- usually ranges from 3-7 days
- participants record everything they ate and drank
- use scales, measuring cups/spoons, or portion guides
- records are entered into nutrient analysis software programs
Pros and cons of food records:
- does not rely on subject recall
- increases subject burden
24 hour recalls:
- participants record everything they ate and drank
- use scales, measuring cups/spoons, or portion guides
- staff either conduct interviews, or participants use automated self-administered recall programs (eg. ASA24)
Pros and cons of 24 hour recalls:
- easy to use, less burden
- relies on subject recall
Food frequency questionnaires:
- participants record everything they ate and drank
- captures habitual diet
- usually completed through an online questionnaire
Pros and cons of food frequency questionnaires:
- less burden
- less precise and relies on subject recall
How can you assess intake?
- MyFitnessPal
- MyNetDiary
- label reading
3 important places to look for nutritional information:
- nutrition facts table
- ingredients list
- any nutrient or health claims on packaging
When comparing 2 products, always be sure to account for differences in…..
serving sizes on packages
The % daily value (%DV) is based on ….
the amount of key nutrients needed when consuming a 2000 calorie diet
What is the 5% and 15% rule?
- 5% or less = a little
- 15% or more = a lot
Is the type of macronutrient on a label important?
- yes
- saturated fats are related to diseases
- want more polyunsaturated fats (improved brain and heart health)
- reduce sugars
What to focus on when label reading:
- less focus on calories
- look at protein, sat. fats, micronutrients, serving size, sodium, fibres
Ingredients are listed in order from ____ to ____ weight of a particular food product.
most to least
There are numerous ingredients that can be ____ such as added ____ and _____.
- hidden
- sugar
- salt
Nutrient or health claims only exists on _____ ______ and must meet certain criteria set by ____ _____.
- pre-packaged foods
- Health Canada
Give an example of nutrient or health claims:
“oat fibre helps reduce cholesterol levels” - Cheerios
