Module 1 - Healthy Diet Flashcards
Explain the example of Coffee and the conflicting nutrition information.
Study 1: 4 cups of coffee/day increases risk of hip fracture
Study 2: 3-4 cups of coffee/day improves health
Maslow’s Hierarchy of Needs
Food Environment, Consumption Monitoring, Consumption Norms, Eating Environment
Food Environment
presentation of food (plate size, dish type, etc.)
Consumption Monitoring
how consumption is affected when someone pays attention to how much they are eating. Satiety cues such as an empty plate
Consumption Norms
what a person perceives as a normal serving (influenced by package size, how much people around you are eating etc.)
Eating Environment
environmental factors (home vs restaurant vs friends house) (while watching TV vs at the table)
Define Satiety:
feeling of fullness
Satiety Cue
cue to stop eating such as an empty plate or an empty serving dish
If you snack on a bag of chips while working at your computer, and you realize that you have consumed the entire bag of chips, what played a role in over-consumption?
Eating Environment
Factors that influence food consumption and choices:
Food Environment, Eating Environment, Consumption Norms, Consumption Monitoring
Define Nutrients:
something needed to nourish our body so it can function optimally
Macronutrients:
carbohydrates, proteins, fat,
micronutrients:
vitamins and minerals
define centenarians:
people who have lived over 100 years
Blue Zones:
Ikaria, Greece; Okinawa, Japan; Ogliastra Region, Sardinia; Loma Linda, Calif.; and Nicoya Peninsula, Costa Rica.
Greece primary food:
potatoes
Japan primary food:
bitter melon
Italy primary food:
sheep’s cheese
California primary food:
avocados
Costarica primary food:
eggs
Mediterranean diet:
most well studied diet pattern; includes: non refined cereal, dairy, fish, poultry, olives, nuts, legumes, potatoes, eggs; 25% reduced risk of death from any cause
DRI
dietary reference intake; how much of each macronutrient should be consumed; published from reports between 1997 and 2010
AMDR
acceptable macronutrient distribution range; breakdown of energy that should come from fat, protein, and carbs.
EAR
estimated average requirement; Recommended nutrient intake that would meet requirements for 50% of a healthy population
RDA
recommended dietary allowance; Recommended nutrient intake that would meet requirements for health for 97-98% of a healthy population
AI
adequate intake; Recommended nutrient intake based on observed or experimentally determined estimations for healthy people. Use when the RDA is not available.
UL
tolerable upper intake level; Highest daily nutrient intake level that is likely to pose no risk to health to almost all healthy people in a population
Which term is used to describe a dietary recommendation that would satisfy nutrition needs for 50% of the population?
EAR
RDA
The RDA is an estimate of the average daily intake that would meet the nutrient needs of most (97-98%) of the population. The RDA is developed from the EAR
RDA formula
RDA = EAR + 2 standard deviation; therefore if there is no EAR for a nutrient there will not be a RDA either
% chance of deficiency in RDA compared to EAR
RDA= 2-3% EAR=50%
if someone consumes above the UL:
chance of deficiency is very low but their chance of other negative effects increases due to the risk associated with consuming too much of a nutrient
what if there is not enough scientific info to develop an EAR or RDA?
then an AI is used.
Which nutrition recommendation is needed in order to calculate RDA?
EAR
Purpose of AMDR:
The AMDRs represent a range of macronutrient intakes that are associated with a reduced risk of developing chronic diseases (for example, coronary heart disease and obesity) while providing essential nutrients
carb AMDR:
45-65% of kcal/day
protein AMDR:
10-35% of kcal/day
fat AMDR:
20-35% of kcal/day
amount of energy in 1 gram of carb
4kcal
amount of energy in 1 gram of protein
4kcal
amount of energy in 1 gram of fat
9kcal
if consuming 2500kcal/day how many should be from each macronutrient? carb/protein/fat How many grams of each should be consumed? (using upper % of ADMR)
carb: 1625kcal; 406g
protein: 875kcal; 219g
fat: 875kcal; 97g
If Kerry consumes 1800 kcal per day, how much of this energy should come from carbohydrates?
900kcal
What % of consumers use nutrition fact tables to decide what to eat?
58%
what does the NFT provide?
serving size, calories, % daily value (DV), absolute amount of 13 nutrients
the absolute amount is required of what 13 nutrients on a NFT?
total fat, saturated fat, trans fat, cholesterol, sodium, carbs, fibre, sugar, protein, vitamin a, vitamin c, calcium, iron, all others are optional
how to read %DV
5%≥ a little
15%≤ a lot
when is %DV not helpful?
when a person has a unique situation including disease, illness or injury
For the Healthy Request soup, there may be a problem with the nutrition label because…
the serving size on the nutrition label doesn’t reflect the actual serving size that someone would consume
In the video clip, we learned that 1 tbsp of Nutella has ___ grams of sugar!
11
A nutrition facts table contains nutrient information for at least nutrients.
13
