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Human Nutrition > Lecture 2: Tools for Healthy Eating > Flashcards

Lecture 2: Tools for Healthy Eating Flashcards

1
Q

Components of a Healthy Diet

A
  • Diet incorporates:
  • Balance
  • Variety
  • Moderation
  • High in nutrient density
  • Be aware of energy density
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2
Q

Balance

A

Include a healthy proportion of nutrients to maintain health and prevent disease
* Balance allows room for less healthy foods
* Unbalanced diets can lead to undernutrition or overnutrition and, if prolonged, malnutrition.
* Undernutrition: A person’s nutrient and/or energy needs aren’t met through diet.
* Overnutrition: Excess nutrients and/or energy are consumed.
* Malnutrition: The long-term consequence of consuming too many or too little nutrients or energy

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3
Q

Variety

A
  • Choose a variety of food within each food group and across
    different food groups
  • Different foods contain different nutrients
  • Helps the body obtain all necessary nutrients
  • Minimizes the potential for negative interactions between
    foods
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4
Q

Moderation

A
  • Consume reasonable but not excessive amounts of foods/nutrients
  • All foods and beverages can fit
  • There are no ”good” or “bad” foods!
  • Moderation means not consuming too much energy, fat,
    sugar, alcohol or sodium
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5
Q

Nutrient Density

A

A measure of the nutrient a food provides compared to
its kcal content.
* High nutrient
* Low kcal – generally low in fat and added sugar

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6
Q

Energy Density

A
  • A measurement of the kcal in a food compared with the weight
    of the food
  • Eating low energy-density foods can promote weight loss
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7
Q

Tools for Planning a Healthy Diet

A

Dietary Reference Intakes (DRIs)
Dietary Guidelines for Americans
MyPlate
Exchange System
Food Labels

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8
Q

Dietary Reference Intakes (DRIs)

A

provide nutrient recommendations for healthy individuals

Reference values used for planning and assessing the diets of healthy people on an average daily basis
* Goals:
* Prevent deficiencies
* Decrease incidence of chronic disease and
promote health
* Avoid unhealthy excess
* Different requirements exist for different
life stages and ages

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9
Q

Dietary Guidelines for Americans

A

Provide broad dietary and lifestyle advice

  • Set of diet and lifestyle recommendations designed to
    improve and maintain health and decrease risk of
    chronic disease for individuals aged 2 and older
  • Updated every 5 years by the US Dept of Agriculture
    (USDA) and Dept of Health and Human Services (HHS)
  • Used to develop federal food, nutrition, and health
    policies and programs
  • Used as the basis for federal nutrition education
    materials
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10
Q

MyPlate

A

helps individuals implement the recommendations of the DRIs and Dietary Guidelines

  • Puts dietary guidelines into practice for the
    general public
  • Emphasizes proportionality: the
    relationship of one entity to another
  • The ChooseMyPlate.gov website determines the
    amount of food to consume from each food group
    based on an individual’s daily kilocalorie needs.

Important points:
* The calculated values use the leanest food choices with no
added sugar.
* Vary the food choices within each group to ensure that the
diet is adequate.
* On days where intake of a food group is inadequate,
consume more foods from that group the next day

1/2 plate = fruits + vegetables
1/2 plate = grains + protein

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11
Q

Exchange Systems

A

Groups foods according to macronutrient content to assist with meal planning

  • The exchange system is a diet planning tool used to create meal plans based on the macronutrient content and total kilocalories of foods.
  • Groups foods together based on carbohydrate, protein, and fat content
  • Provides specific portion sizes for each food so each food in the group provides a similar amount of kilocalories per exchange

Six food groups in the exchange lists
* Starch
* Fruit
* Milk
* Vegetables
* Meat
* Fat

  • Useful tool to control kilocalories, protein, and fat intake
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12
Q

Food Labels

A

Provides information to help consumers make food choices

The food label tells you what’s in the package to help consumers make informed food choices

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13
Q

Estimated Average Requirement (EAR)

A
  • Intake that meets the estimated nutrient needs of 50% of
    individuals in a sex and life-stage group
  • Used to assess and plans for populations
  • Starting point for determining other values
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14
Q

Recommended Dietary Allowance (RDA)

A
  • Intakes that are sufficient to meet the nutrient needs of
    97-98% of healthy individuals
  • Target for individual intakes
  • Risk of deficiency is low at RDA
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15
Q

Adequate Intake (AI)

A
  • Goal when insufficient data exists to determine RDA or EAR
  • Based on observed or experimentally determined
    approximations of the average nutrient intake by a healthy
    population
  • Intake at or above AI is unlikely to be deficient in that
    nutrient
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16
Q

Tolerable Upper Intake Level (UL)

A
  • Maximum daily intake that is unlikely to pose a risk of
    adverse health effects
  • Helps prevent nutrient toxicities
  • Specific to life stage and sex
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17
Q

DRI Energy Intake Recommendations

A
  • Acceptable Macronutrient Distribution Ranges (AMDRs)
  • Estimated Energy Requirements (EERs)
18
Q

Acceptable Macronutrient Distribution Ranges (AMDRs)

A
  • Ranges of intake for energy-yielding
    nutrients
  • Ensure that intake of nutrients is
    adequate and proportionate to
    physiological needs
  • Expressed as % of total energy intake
  • Carbohydrates: 45-65% of kcal
  • Protein: 10-35% of kcal
  • Fat: 20-35% of kcal
19
Q

Estimated Energy Requirements (EERs)

A

Average energy intake values predicted to maintain
weight in healthy individuals

Formulas based on:
* sex
* age
* height
* weight
* activity level

20
Q

2020-2025 Dietary Guidelines

A
  1. Follow a healthy dietary pattern at every life stage
  2. Customize and enjoy nutrient-dense food and beverage choices to reflect
    personal preferences, cultural traditions, and budgetary considerations
  3. Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
  4. Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
21
Q

A healthy dietary pattern limits…

A

Sodium
Saturated Fats
Trans Fat
Added Sugars
Alcohol

22
Q

My Plate Recommendations: Vegetables

A

Vary the veggies

5 Subgroups
* Dark green
* Red and orange
* Beans and peas
* Starchy
* Other

Count as starches due to higher carb and calorie intake:
* Peas
* Potatoes
* Sweet potatoes
* Corn
* Winter squash
(butternut, spaghetti,
acorn,etc.)

23
Q

My Plate Recommendations: Fruits

A
  • Fresh
  • Frozen
  • Canned in juice or water
  • Dried
  • 100% fruit juice
  • Recommendation: no more
    than 4-6oz/day
  • Beware of juice “drinks”
24
Q

My Plate Recommendations: Grains

A

Make half your grains whole

  • Whole grains contain the entire grain kernel
  • Refined grains are lacking “full nutrient package”
25
Q

My Plate Recommendations: Protein

A

Go with lean protein

  • Vary your protein
    food choices
  • Includes meat, poultry,
    seafood, beans and peas,
    soy foods, nuts and seeds
  • Choose seafood at least twice
    per week
  • Keep portions small and lean
  • Watch sodium levels in
    processed meats
26
Q

My Plate Recommendations: Dairy

A

Get Calcium Rich Foods

  • Drink fat-free or low-fat (1%) milk
  • Choose reduced fat cheeses
  • Unflavored/unsweetened preferable
  • Cream, butter, cream cheese, and eggs not included
  • Calcium-fortified foods may not provide other nutrients found in dairy products
27
Q

Portion

A

The amount of food eaten in one sitting

28
Q

Serving Size

A

A standard amount of food that is customarily consumed as defined by the FDA

29
Q

Estimating Portion Size

A

Women’s palm = 3oz of cooked meat
“O” made by thumb +index finger = 1 tablespoon vegetable oil
Women’s fist = 1 cup
Tip of index finger = 1 teaspoon of margarine

30
Q

Requirements for a food package

A

FDA mandates that every packaged food be labeled with:
* Name of the food
* Net weight
* Name and address of manufacturer or distributor
* List of ingredients in descending order by weight
* Nutrition facts panel

31
Q

Nutrition Labeling

A

Nutrition Labeling and Education Act in 1990 mandated:
* Uniform nutritional information
* Serving sizes
* Specific criteria for nutrient descriptors and health claims

32
Q

Additional Food Label Requirements since 1990

A

Nutritional information:
- Total kilocalories
- Total fat
- Saturated fat
- Trans fats
- Cholesterol
- Sodium
- Total carbohydrate
- Dietary fiber
- Total sugars
- Added sugars
- Vitamin D
- Calcium
- Iron
- Potassium

33
Q

Food Label Requirements since 1990

A
  • Uniform serving sizes among similar products
  • Indication of how a serving of the food fits into an overall
    daily diet
  • Uniform definitions for descriptive label terms such as
    “light” and “fat free”
  • Health claims that are accurate and science-based, if made
    about the food or one of its nutrients
  • Presence of the eight common allergens (+ sesame required
    Jan 2023)
34
Q

Foods that don’t need a Food Label

A
  • Raw fruits and vegetables and fresh fish do not have a label.
  • Stores must post the nutrition information on the most
    commonly eaten fruits, vegetables, and fish near where the
    products are sold.
35
Q

Regulation of Meat and Poultry

A
  • Regulated by USDA
  • Food labels in grocery stores are required and must indicate
    in which country the animal was born, raised, and
    slaughtered.
36
Q

Foods Exempt from having a Nutrition Facts Panel

A
  • Plain coffee and tea
  • Some spices, flavorings, and other foods that offer negligible amounts of
    nutrients
  • Ready-to-eat foods that are prepared and sold in retail establishments and
    restaurants
  • Food produced by small businesses
37
Q

Nutrition Facts from Nutrition Panel

A
  1. Serving information
  2. Calories
  3. Nutrients
  4. Quick guide to percent Daily Value (%DV)
    • 5% or less = low
    • 20% or more = high
38
Q

Daily Values (DVs)

A

Give a general idea of how the nutrients in the food fit into the overall diet.

Based on a 2,000-kilocalorie diet:
* Food is considered high in a nutrient if the DV is 20% or
more.
* Food is considered a good source of a nutrient if the DV is
between 10% and 20%.
* Food is considered low in a nutrient if the DV is less than 5%.

  • There is no DV for trans fat, sugars, and protein.
  • Some Nutrition Facts panels have a footnote at the bottom that provides a summary of DVs for 2,000- and 2,500-kilocalorie diets.
39
Q

Label Claims

A

Can reveal potential health benefits

Three types of health claims allowed:
1. Nutrient COntent Claims: claims on amount of nutrient in food (eg: free, low, reduced, extra lean, or lite)
2. Health Claims: has to contain two components- food/dietary components and corresponding disease or health condition (eg: Soluble fiber that naturally occur in oats has shown to lower blood cholesterol levels, which can help reduce the risk of heart disease)
3. Structure/function claims: Claims on the label that describe how a nutrient or dietary compound affects the structure or function of the human body (eg: calcium builds stronger bones or fiber maintains bowel regularity)

40
Q

Lack of definition on food labels

A

Some terms have no definition and are not regulated (eg: natural)

Can be put on any food and has no value or meaning

41
Q

Ingredients List

A

Must be listed in descending order of predominance by weight (most —> least)

Human Nutrition (6 decks)

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