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BIOL 203 > Lesson 2 > Flashcards

Lesson 2 Flashcards

1
Q

What is DRI ?

A

Dietary Reference Intake

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2
Q

What is DRI used for ?

A

reference values for 6 nutrient intake standards

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3
Q

what used to be the sole purpose of DRI?

A

reduce risk of deficiency diseases

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4
Q

what is now another purpose of DRI?

A

since no more deficiency diseases in developed countries, also focused on preventative health

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5
Q

what are 3 objectives of DRI ?

A

1) prevent deficiency diseases
2) reduce risk of chronic diseases
3) safety regulation for supplement use, upper safety level

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6
Q

what 3 DRI target deficiency diseases ?

A

EAR (estimated average requirement)
RDA (recommended daily allowance)
AI (adequate intake)

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7
Q

what is the purpose of UL?

A

tolerable upper intake level: supplement use regulation

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8
Q

what are the two ways DRIs are divided

A

most nutrients: EAR, RDA, AI, UL

energy and macronutrients: EER, AMDR with different nutrient standards dealing w calorie intake

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9
Q

what are the two main factors that influence nutrient standards ?

A

gender and life stage

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10
Q

how many life stages do males have ?

A

10

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11
Q

how many life stages do females have ? what are they divided into ?

A

16

normal, pregnancy, lactation

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12
Q

intake of iron for women: how do requirements differ in 3 main life stages ?

A

13 yrs old : 8 mg
14-50: 15 mg
50+ : 8 mg

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13
Q

what is the iron requirement for pregnant women ?

A

27 mg (quadrupled)

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14
Q

what life stage only has AI recommendations ?

A

infants <12 months because no rigorous studies can be ethically conducted

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15
Q

what is EAR ?

A

estimated average requirement that meets the needs of 50% of the gender or age population

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16
Q

what is EAR based on ?

A

diagnostic test that measures adequate amounts in human body

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17
Q

why don’t some nutrients have an EAR ?

A

some nutrients lack diagnostic test, EAR can’t be established

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18
Q

why is EAR a REQUIREMENT and not a recommendation ?

A

because if it was not to be followed, 50% of population would develop deficiency

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19
Q

what is the gold standard in DRI ?

A

RDA

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20
Q

what are two other words for RDA ?

A

RNI and RDI

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21
Q

what is RDA?

A

recommended dietary allowance

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22
Q

what does RDA measure ?

A

nutrient requirement that meets the needs of 98% of population in lifestage or gender group

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23
Q

What is the formula for RDA?

A

EAR*x= RDA

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24
Q

what is AI ?

A

adequate intake

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25
Q

what is AI used for ?

A

when we don’t have a diagnostic test, we have to guess based on intakes of a health group of people in a population

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26
Q

is the AI closer to EAR or RDA ?

A

bc dependent on nutrient intake of healthy people, higher than EAR (since more than 50% should be healthy with this amount of nutrient), but probably below the RDA and below UL (no signs of toxicity)

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27
Q

what is UL?

A

upper intake level

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28
Q

what is UL used for ?

A

the max daily amount of nutrient to be safe

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29
Q

above UL brings what ?

A

risk of adverse effects and death

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30
Q

why should we worry about UL even if we don’t use UL ?

A

because we still eat too much (eg too much sodium)

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31
Q

what UL is it easy to exceed ?

A

sodium

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32
Q

on DRI graph, what is on the x and y axis ?

A

x: intake of nutrient

y : degree of health

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33
Q

on DRI distribution that is symmetrical, what is on each side ?

A

death

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34
Q

too little is just as bad as too much - true or false ?

A

yes

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35
Q

why are recommendations different from country to country ?

A

cultural differences and interpretation of studies

36
Q

how to assess your diet ?

A

calorie counter and tracker

37
Q

why are energy and macronutrient DRI different ?

A

related to calorie intake

recommended energy intakes are highly conservatives

38
Q

what is the EER ?

A

individualized estimate of the number of calories that maintain energy balance in a healthy person

39
Q

what are the EER formula variables (5)

A 
physical activity 
height in meters 
weight in kg 
age in years 
gender
40
Q

what is the physical activity constant for sedentary men and women in EER calculation ?

A

1

41
Q

what is the physical activity constant for very active men and women in EER calculation ?

A

men: 1.48

women : 1.45

42
Q

what are the units for EER ?

A

kcal/day

43
Q

are all calories created equal ?

A

no

44
Q

what proportion of energy intake from CHO, lipids, and proteins ?

A

carbs 45-65%
protein 10-35%
fat 20-35%

45
Q

what is AMDR ?

A

acceptable macronutrient distribution ranges

46
Q

what population is AMDR for ?

A

recommendation applies to all groups of people

47
Q

what is the purpose of AMDR ?

A

to reduce risk of chronic disease and provide adequate energy and nutrients

48
Q

who uses DRI?

A

registered dieticians

49
Q

What are nutrition facts regulated by ?

A

canadian food inspection agency

50
Q

What number and kind of nutrients must the nutrition facts table include ?

A

13 core nutrients

51
Q

the percent daily values is based on a diet of how many kcals ?

A

2000 kcal

52
Q

how much percent for “a lot” of a nutrient in DV?

A

15%

53
Q

how much nutrient is a little in DV ?

A

5%

54
Q

what are the 4 food groups in Canada ?

A

grains, milk and alternatives, meat and alternatives, fruit and vegetables

55
Q

what is grain?

A

seeds containing germ

56
Q

what are the three parts that make up a seed?

A

bran (protective coating around kernel)
endosperm (starch+ protein)
germ: vitamins and minerals (seed)

57
Q

what is the husk ?

A

inedible part of grain

58
Q

what are grains rich in ?

A

carbs
fiber (if grain is whole)
vitamins

59
Q

what 5 vitamins is grain rich in

A 
folate
thiamin
riboflavin
niacin
vitamin E
60
Q

grains all belong to which family ?

A

the Grass Family

61
Q

what is a cereal ?

A

any grass cultivated for its grain

62
Q

what is whole grain ?

A

dried seeds of cereals

63
Q

how do grains replace nutrients lost during refinement ?

A

enrichment (eg white bread)

64
Q

what is the criteria to be in the milk and milk alternatives group ?

A

retain their content of calcium

65
Q

what is the milk and alternatives group fortified with in Canada

A

vitamin A and D

66
Q

which 3 main vitamins in milk

A

riboflavin, D and B12

67
Q

why is milk so nourishing

A

engineered to be food for mammals

68
Q

what main 2 vitamins in meat

A

B6, B12

69
Q

what main 2 minerals in meat

A

iron, zinc

70
Q

what are 4 meat alternatives

A

legumes, eggs, nuts, seeds

71
Q

strings beans, pea, lentils all part of what family

A

legume family

72
Q

what is defining feature of legume ?

A

sees in pods

73
Q

are peanuts legumes ?

A

yes

74
Q

people allergic to peanuts may be allergic to what

A

legumes

75
Q

a shared evolutionary history = ?

A

a shared nutritional composition

76
Q

are tree nuts legumes ?

A

no

77
Q

brazil nuts are an excellent source of ?

A

selenium bc of selenium rich soil

78
Q

are seeds meat and alternatives ?

A

yes but they are not an important source of nutrients and can be high in salt (but high in protein)

79
Q

what are the main 4 vitamins in fruits and veggies

A

folate, A, C, K

80
Q

main 2 minerals in fruit and veg

A

magnesium and potassium

81
Q

are eggplants, tomatoes, zucchini, bell peppers fruits ?

A

yes

82
Q

what is the food group w the highest number of recommended servings per day ?

A

fruits and vegetables

83
Q

palm is how many ounces ? good for measuring what ?

A

3 oz

good for measuring cooked protein

84
Q

fist= how much ? good for measuring what ?

A

1 cup

good to measure cooked pasta, rice, or vegetables

85
Q

how do you measure 1 tbsp ?

A

thumb and index finger in circle

86
Q

what is thumb and index finger good for measuring ?

A

lipids like mayo, oil, etc

BIOL 203 (11 decks)

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