GUIDELINES FOR A HEALTHY DIET Flashcards
what are RNI’s?
Recommended Nutrient Intakes
- amount of essential nutrients needed to meet the needs of most Canadians
what is nutritional status?
an individual’s health, which is influenced by their intake and how the utilize nutrients
how do you asses one’s nutritional status?
- determine their typical food intake
- record what they ate and how it was made - analyze nutrient intake
- analyze the food being eaten and compare it to the recommendations - evaluate physical health
- measure body dimensions (height, weight) and compare it to general standards - consider medical history
- find out if there are any genetic risk factors that could affect the individual’s health - assess with laboratory tests
- measure nutrients, by-products, and functions in the body
what is DRIs?
Dietary Reference Intake
- reference values for the amount of energy, nutrients, and foods the body needs to consume to decrease the risk of disease
what are EARs?
Estimated Average Requirements
- average amount of nutrients needed to be consumed by healthy individuals
what are RDAs?
Recommended Dietary Allowances
- the amount of nutrients needed to be consumed to meet the needs of 98% of the population
what are AIs?
Adequate Intake
- the intake goal for a healthy individual
- based off of the typical diet of a healthy individual
- used when there is insufficient data to calculate EAR and RDA
what are ULs?
Tolerable Upper Intake Levels
- maximum daily intake levels of nutrients
what is EER?
Estimated Energy Requirements
- number of kilocalories needed to maintain a stable body weight
what are the 4 things that are considered in EER?
- age
- gender
- weight
- physical activity
what are the 4 types of physical activity levels?
- sedentary
- low active
- active
- very active
describe what the sedentary level of physical activity is like.
typical daily living activities
men: 1.00
women: 1.00
ex.) walking to the bus
describe what low active level of physical activity is like.
typical daily living activities + 30-60 minutes of moderate activity.
men: 1.11
women: 1.12
ex.) walking to the bus + 30 minutes of walking
describe what active level of physical activity is like.
daily living activities + 60+ minutes of moderate activity.
men: 1.25
women: 1.27
ex.) walking to the bus + 70 minutes of walking
describe what very active level of physical activity is like.
daily living activities + 60+ minutes of moderate activity + 60 minutes of vigorious activity
men: 1.48
women: 1.45
ex.) walking to the bus + 60 minutes of walking + 60 minutes of working out
what are AMDRs and the amounts?
Acceptable Macronutrient Dristribution Ranges
- recommendation of calories from energy-yielding nutrients
10-35% from protein
45-65% from carbs
20-35% from fat
what are the benefits of consuming grains?
good source of fibre
what are the benefits of consuming milk and alternatives?
good source of calcium and vitamin D
what are the benefits of consuming meat and alternatives?
good source of protein, fat, iron, and vitamin B
what is the difference between the First Nations food guide and the food guide in the cities/mainland?
the presentation of the First Nations food guide represents their lifestyle better
- inner circle: importance of food in relation to family, community and nature
- outer circle: common store bought food within their communities
what is % daily value on the food label?
the amount of a nutrient within a food recommended for a 2000kcal diet
what is a nutritional content claim?
a statement that highlights a specific characteristic of a products
ex. fat-free
what is a disease reduction claim?
a statement that highlights how the product can lower the risk of a specific disease
ex. a diet with an adequate amount of calcium and vitamin D may reduce the risk of osteoporosis
what is a function claim?
a statement that highlights how an ingredient can cause a health benefit
ex. calcium promotes strong bones and teeth
