Guidelines For Healthy Eating

Question 1

How are nutritional standards determined?

Answer 1

Two Sets:
Dietary Reference Intake ( DRI )
- Daily intake for a population

Daily Values
- Used by individuals
- Based on a 2,000 calorie per day diet

Question 2

Four Reference Sets

Answer 2

1. Recommended Dietary Allowances: RDAS
2. Estimated Average Requirement: EAR
3. Adequate Intake
4. Tolerable Upper Intake Level

Question 3

RDA

Answer 3

Represent average intake to meet nutrient requirements of 97-98% individuals
- Starting point

Question 4

EAR

Answer 4

Requirements for population or a group

Question 5

AI

Answer 5

Intake level thought to meet or exceed the requirement of almost all members of a life stage and gender group

Question 6

UL

Answer 6

HIGHEST AVERAGE: No danger to most individuals
- Not intended to be level of intake

Question 7

AMDR

Answer 7

Recommended % contribution to total energy yielding nutrient
- Meant to apply over time
- 45-65% Carb
- 20-45% Fat
- 10-45% Protein

Question 8

EER

Answer 8

Maintain body weight
- Age, gender, height, weight, activity level

Question 9

For groups

Answer 9

EAR, UL

Question 10

For Individuals

Answer 10

RDA, AL, AMDR, EER, DV

Question 11

DGA stands for

Answer 11

Dietary guidelines for Americans

Question 12

4 Healthy Eating Patterns

Answer 12

Variety, Balance, Moderation, Individually appropriate

Question 13

Nutrient Density

Answer 13

Provide significant amount of nutrients relative to calories

Question 14

Portion Sizes

Answer 14

Amount of food consumed at once

Question 15

Limit on calories for other uses

Answer 15

9-18% of leftover calories after most have been used on nutrient dense food
Ex: Added sugars, fats, starches

Question 16

Variety

Answer 16

Focus on variety in whole, nutrient dense foods
- Variety of veggies

Question 17

Healthy Eating Patterns

Answer 17

1. Healthy U.S: Based on type and proportion, nutrient dense foods
2. Healthy Mediterranean: More oils, fruits, seafood, less dairy: Less risk of chronic disease, heart disease
3. Vegetarian: No meat

Question 18

My Plate

Answer 18

Can be used for people 2 years and older
- 1/2 plate is fruit and veggies, 1/4 is grains, 1/4 protein and 1 cup dairy
- Proportion control; promotes weight loss