Midterm 1 - deck 2 Flashcards
Dietary Reference Intake (DRIs)
- Canadian and American nutrient requirements recommendations
- Estimated Average Requirements (EAR)
- Recommended Daily Allowances (RDA)
- Adequate Intakes (AI)
- Tolerable Upper Intake(UL)
EAR–> is the average amount of a nutrient required for good health for the majority of the population
RDA –> is set by adding a safety factor to the EAR so that it meets more than the majority
UL –> is set well above the needs of everyone in the population and represents the highest amount of nutrients that will not cause toxicity.
AI –> Based on average intake in the population.
–> Not enough evidence to establish a specific amount for health (ex. sodium- too much is harmful, not enough can cause issues.)
EER (estimated energy requirements) –> average energy intake values predicted to maintain weight in healthy individuals
–> based on age, gender, height, weight, and physical activity.
Men 19+
–> Sedentary: typical activities and walking to bus = 1.00 (PA value)
–> Low activie: typical activities plus 30-60 mins moderate activity (ex. walking 5-7 km)
= 1.11 (PA value)
–> Active: typical activities, plus at least 60mins of activity
= 1.25 (PA value)
–> Very active: typical activities plus plus 60 mins of moderate activitu plus 60 mins of vigorous activity 0r 120 mins of moderate activity
= 1.48 (PA value)
women 19+
–> Sedentary: typical activities and walking to bus = 1.00 (PA value)
–> Low activie: typical activities plus 30-60 mins moderate activity (ex. walking 5-7 km)
= 1.12 (PA value)
–> Active: typical activities, plus at least 60mins of activity
= 1.27 (PA value)
–> Very active: typical activities plus plus 60 mins of moderate activitu plus 60 mins of vigorous activity 0r 120 mins of moderate activity
= 1.45 (PA value)
AMDR
- Recommended protein, carbohydrate, and fat intake ranges to decrease disease risk and provide diet flexibility
• Percentages of total DAILY calories • 10–35% of calories from protein
• 45–65% of calories from carbohydrates • 20–35% of calories from fat
• AMDR is not per meal and so overall pattern is important
why do we need a food guide?
- Tool that defines and promotes healthy eating
- Describes food choices and habits for healthy eating patterns
- Provides advice to choose from the food groupings and beverage choices
Canada’s food guide 2019
- Have plenty of fruits and vegetables 2/4 of plate
- Whole grains 1/4 of plate
- protein 1/4 of plate
- make water your drink of choice
Health Claim
Disease risk reduction claims
Example: “A healthy diet low in saturated and
trans fats may reduce the risk of heart disease. (Naming the food) is free of saturated and trans fats.”
- be careful with your word choice
- -> ex. will lead to.. or can increase risk of…
Nutrition claims
When you want to decrease the amount of certain nutrients, look for (when looking at food label):
Free
• none or hardly any of these nutrients • an example is “sodium-free”
Low
• a small amount
• an example is “low fat”
Reduced
• at least 25% less of the nutrient compared with a similar product
• an example is “reduced in Calories”
Light
• can be used on foods that are reduced in fat or reduced in Calories
When you want to increase the amount of certain nutrients, look for:
Source
• contains a significant amount of the nutrient • an example is “source of fibre”
High or good source
• contains a high amount of the nutrient • an example is “high in vitamin C”
Very high or excellent source
• contains a very high amount of the nutrient • an example is “excellent source of calcium”
food labels
Why are labels important?
• To compare similar foods
• To look for foods with a little or a lot of a specific nutrient(less fat, more iron, more iron)
• To select foods for special diets (gluten free, lactose intolerant, carb counting for diabetes) looking at ingredient list
Almost all prepackaged foods have Nutrition Facts.
Some exceptions are:
•fresh fruit and vegetables;
•raw meat, poultry, fish and seafood; •foods prepared or processed at the store:
bakery items, sausage, salads;
•foods that contain very few nutrients: coffee beans, tea leaves and spices
•alcoholic beverages.
label reading
BEST BEFORE DATES
• Pre-packagedfoods
• Does not guarante food safety
• Doesreflectfreshnessandpotentialshelflife • DateproductshouldbeSOLDby
• Canbeconsumedafterwithoutproblems: • Milk
• Yogurt
• Drygoods
EXPIRY DATES
• Mustbeon
• Formulatedliquiddiets • Nutritionsupplements • Infantformula
• Mealreplacements
• Afterdatefoodmaynothavethe same nutritional content as on the label, and food should not be consumed.
food allergens (priority allergens)
Food Allergies: Any immunological response to a food component that results in symptoms when the food is consumed. (Joneja J, 2014)
Immune system
responds inappropriately to a substance, which should otherwise be harmless to the body.
• Symptomatic adverse reaction
• Allergens are typically a protein or related to a protein.
Difference between allergies and intolerances
• Food allergies are immune-mediated, whereas food intolerances
are non-immunologically mediated.
• Can involve the same foods, but different components.
• Evoke different physiological reactions & symptoms.
• Food intolerances are rarely life-threatening.
• Food intolerances occur more often than food allergies in ~ 20% vs. 1-2% of adults
• Management of food intolerances involves limiting consumption or sometimes complete avoidance.
What are some preventative measures for food allergies?
- People with food allergies should avoid all forms of foods containing allergens.
- Even trace amounts of a food allergen can cause severe, life-threatening reactions in some people.
- ingested / contacted / inhaled
- Anaphylaxis: intense, immediate allergic response
- Avoiding food allergens involves:
- Careful reading of food labels.
- Avoiding cross-contamination during food preparation. • Proper handwashing and cleaning.
Diagnosis and Detection
• Skin tests
• Blood tests
• Self- diagnosed?
comparing products using labels
just compare them ya fuck head
food safety
Handling, storing and preparing food, and information about pesticides, food safety, labels, and allergies
HACCP
Hazard Analysis Critical Control Point (HACCP)
Why is HACCP Important? HACCP is important because it prioritizes and controls potential hazards in food production. By controlling major food risks, such as microbiological, chemical and physical contaminants, the industry can better assure consumers that its products are as safe as good science and technology allows.
Enzymes
Different types of enzymes target different nutrients:
Amylase breaks down carbs and starches.
Protease works on proteins.
Lipase handles fats.
