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FNH 250 > Overview & Diet Quality > Flashcards

Overview & Diet Quality Flashcards

1
Q

Define: EAR

A

Estimated Average Requirement

The EAR is the intake value that is estimated to meet 50% of an age- and gender- specific population group. At this level of intake, the remaining 50 percent of the specified group would not have their needs met

(ex., nutrients with RDAs).

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2
Q

Define: RDA

A

Recommended Dietary Allowance

The RDA is the statistically-determined average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all healthy individuals in a group. It is based on solid scientific evidence used to establish an EAR.

(ex., carbohydrate, protein, calcium, vitamins A, D and B-12).

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3
Q

Define: AI

A

Adequate Intake

If scientific evidence is not convincing or is lacking to determine an EAR, an Al is set instead of a RDA.The AI is a value based on observational scientific data derived from intake levels or approximations of observed mean nutrient intakes by a group of healthy people.

(ex., total fibre, total fat, water).

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4
Q

Define: UL

A

Tolerable Upper Intake Level

  • maximum level of daily nutrient intake that is unlikely to pose risk of adverse health effects to almost all healthy individuals in an age and gender group
  • not all vitamins and minerals have UL due to incomplete scientific evidence for adverse effects
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5
Q

Define: DRI

A

Dietary Reference Intakes

  • comprehensive set of 6 nutrient reference values including: EAR, RDA, AI, UL, EER, AMDR
  • used for assessing and planning diets for healthy individuals and/or groups
  • reflect scientific knowledge
  • RDA and AI used for average daily intake goals
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6
Q

Relate EAR, RDA, AI, and UL to risk of inadequacy and risk of adverse effects.

A

See graph.

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7
Q

Define: EER

A

Estimated Energy Requirement

  • the dietary energy intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height and physical activity level (PAL) consistent with good health (within ± 20%)
  • calculated from a set of equations and is set at an average intake of kcalories (ex., energy)

An excess intake of 50 kcalories/day over daily energy expenditure can lead to a gain of 5 pounds in one year.

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8
Q

Define: AMDR

A

Acceptable Macronutrient Distribution Range

The AMDR is the recommended range of macronutrient intakes expressed as a % of total energy intake in a healthy diet. AMDR are set to reduce risk of chronic disease.AMDR are provided for:

  • CHO (45-65%)
  • PRO (10-35%)
  • FAT (20-35%)
  • omega-3 alpha-linolenic acid (0.6-1.2%)
  • omega-6 PUFA (5-10%)
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9
Q

Compare EAR and EER.

A

See comparison image.

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10
Q

Define: Nutrition

A

The study of nutrients found in foods and the body’s handling of them.

  1. Ingestion
  2. Digestion
  3. Absorption
  4. Transport
  5. Metabolism
  6. Storage
  7. Excretion
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11
Q

Define: Nutrients

A

Substances found in foods and used in the body to promote growth, maintenance, and repair of tissues.

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12
Q

Define: Essential Nutrients

A
  • nutrients the body cannot make at all or in sufficient quantity to meet the body’s need
  • must be obtained from diet, and meet three criteria:
  1. Must have an identified biological function.
  2. Absence of nutrient must lead to observable symptoms.
  3. Restoration of nutrient before permanent damage occurs will reverse deficiency symptoms.
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13
Q

Define: calorie

A
  • § energy it takes to raise 1 gram (mL) water 1°C
  • very small measure of energy
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14
Q

Define: kcalorie

A

kcal = 1000 calories = 1 Calorie

  • energy it takes to raise 1 kilogram (L) water 1°C
  • term used when referring to the energy in foods
  • Calorie (capital “C”) used on food labels

Note: In everyday conversations, we are referring to big “C” Calories

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15
Q

Define: Nutrient Dense Foods

A

Foods that contain high levels of vitamins and/or minerals (micronutrients) per kcal.

(ex., vegetables, fruit, whole grains, legumes)

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16
Q

Define: Energy Dense Foods

A

a.k.a. Empty Calorie Foods

Foods that contain few micronutrients, and lots of kcalories.

(ex., potato chips, pop, alcohol)

** Alcohol has 7 kcal/g and is NOT a nutrient.

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17
Q

List the 6 classes of nutrients.

A
  1. Carbohydrates (CHO)
  2. Lipids (FAT)
  3. Protein (PRO)
  4. Vitamins (VIT)
  5. Minerals (MIN)
  6. Water (H2O)
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18
Q

Give a brief overview of carbohydrates.

A
  • Energy-yielding macronutrient
  • 4 kcal/gram
  • includes dietary fibres
  • mostly plant foods, but also found in animal milks
  • basic building blocks: simple sugars
  • major source of energy (excluding fibres)
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19
Q

Give a brief overview of lipids.

A
  • Energy-yielding macronutrient
  • 9 kcal/gram
  • degree of saturation, length
  • found in both plant & animal foods
  • both essential and non-essential fatty acids exist
  • major source of energy
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20
Q

Give a brief overview of protein.

A
  • Energy-yielding macronutrient
  • 4 kcal/gram
  • both essential and non-essential amino acids exist
  • found in both plant & animal foods
  • structural, working uses
  • minor source of energy
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21
Q

Give a brief overview of vitamins.

A
  • Non-energy yielding micronutrient
  • 0 kcal/gram, do not directly provide energy
  • 4 fat-soluble
  • 9 water-soluble vitamins: B-vitamins and vitamin C
  • B-vitamins = co-enzymes
  • consumed in smaller quantities
  • chemically organic compounds
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22
Q

What are the fat-soluble vitamins?

A

A, D, E, and K

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23
Q

What are the water-soluble vitamins?

A

Thiamin, riboflavin, niacin, biotin, pantothenic acid, B-6, B-12, folate, and vitamin C.

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24
Q

Briefly describe minerals.

A
  • Non-energy yielding micronutrient.
  • 0 kcal/g, does not directly provide energy
  • 7 major, and 8+ trace minerals
  • co-factors
  • consumed in varying quantities
  • often used for structural components
  • chemically inorganic elements in diet
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25
Q

What are the major minerals?

A

Sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulphur.

26
Q

What are the trace minerals?

A

Iron, zinc, selenium, iodide, copper, fluoride, chromium, manganese, and more!

27
Q

Briefly describe water as a nutrient.

A
  • Non-energy yielding nutrient - not a macro or micro nutrient, but still a nutrient!
  • 0 kcal/g
  • essential for life
  • permits reactions to occur
  • consumed in largest quantity
  • inorganic component of diet
28
Q

Describe how energy requirements change as people age.

A
  • Men: -10 kcal/day for each year >19 years old
  • Women: -7 kcal/day for each year >19 years old
29
Q

What are the guiding principles for planning a healthy diet?

A

Adequacy

Balance

kCalorie control

Nutrient Density

Moderation

Variety

(A,B,C,D,M,V)

30
Q

Describe adequacy in relation to the principles of planning a healthy diet.

A

Adequacy means that the diet provides all the essential nutrients in amounts needed to maintain health.

31
Q

Describe balance in relation to the principles of planning a healthy diet.

A

Balance speaks to choosing an appropriate proportion of foods from across the food groups.

  • foods from one food group that are rich in one set of nutrients (but lower in others) are balanced with foods from the other food groups that are rich in the other nutrients
32
Q

Describe kCal control in relation to the principles of planning a healthy diet.

A

kCalorie control means consuming an appropriate number of kcal to maintain a healthy body weight - CICO!

  • excess energy consumption can accumulate as body fat
  • inadequate energy consumption results in weight loss
33
Q

Describe nutrient density in regards to planning a healthy diet.

A
  • Choose foods with high levels of micronutrients (vitamins and minerals) relative to low kcal (energy).
34
Q

Describe moderation in relation to planning a healthy diet.

A

Choose foods in moderation, especially higher energy dense foods.

  • avoid over-consuming any particular food, food group, or nutrient that could cause problems of excess intake (toxicity).
35
Q

Describe variety in relation to planning a healthy diet.

A

Choose a wide diversity of foods from within each of the food groups

  • provides pleasure, taste, broad spectrum of nutrients
36
Q

What are the main tenents of the new food guide in Canada?

A
  • Eat lots of vegetables and fruits, whole grains, and protein foods (plants more often)
  • Limit highly processed foods
  • Enjoy your food!
  • Be mindful of your eating habits
  • Eat a variety of foods
  • Eat meals with others
  • Use food labels
  • Be aware of food marketing influences
37
Q

Based on Canada’s new food guide, what nutrients do ‘Vegetables & Fruit’ provide?

🍉 🍌 🍍 🌶 🌽 🍅

A
38
Q

Based on Canada’s new food guide, what nutrients do ‘Protein Foods’ provide?

🍖 🥩 🥛

A
39
Q

Based on Canada’s new food guide, what do ‘Whole Grains’ provide?

🍚 🥖 🍞 🥯

A
40
Q

Describe the components of a food label.

A

A. NutritionFactsTable - mandatory!

B. Ingredient List + Allergen info - mandatory!

C. Claims - voluntary

  • Nutrient Claims
  • Diet-related Health Claims
41
Q

On a food label, what percentages are a little and what is a lot?

A

5% or less is a little.

15% or more is a lot!

42
Q

Discuss the serving size on nutrition facts labels.

A
  • Found under the Nutrition Facts header – regulated amount within a specified range
  • all nutrient information is based on this amount of food – compare how much you eat to this amount
  • common measures/units used (e.g., cup, teaspoon, cookie, grams)
  • FAT and CHO sub-categories can be added (not mandatory)
  • vitamin and mineral list can be expanded (not mandatory)
43
Q

Discuss % Daily Value on nutrition labels.

A
  • DV for total, saturated and trans-FAT and CARBOHYDRATE are based on a 2000 kcal diet (ex., total fibre AI: 14g/1000kcal ➛ Total of 28g ~100% DV)
  • Use %DV to compare similar foods
  • Allows you to see if a food has ‘a little’ or ‘a lot’ of a nutrient
  • Provides information when selecting foods for special diets (e.g., diabetes)
44
Q

Discuss the ingredients list on nutrition labels.

A
  • All of the ingredients in a food are listed in descending order by weight
  • The first ingredient listed weighs the most, the last ingredient listed weighs the least in the amounts used to make the product
  • A source of 10 common food allergens, including gluten and sulphite information
  • A source of nutrient and non-nutrient (e.g., preservative) information
45
Q

What are the 10 common allergens?

A
  • eggs
  • milk
  • mustard
  • peanuts
  • seafood (fish, crustaceans, shellfish)
  • sesame
  • soy
  • sulphites
  • tree nuts
  • wheat
46
Q

What are the most commonly used tree nuts?

A
  • almonds
  • Brazil nuts
  • cashews
  • hazelnuts
  • macadamia
  • pecans
  • pine nuts
  • pistachios
  • walnuts
47
Q

Define: Total Sugars

A

All sugars present in foods and beverages regardless of the source; this includes added, free, as well as the naturally occurring sources of sugars found in fruit and vegetables, and unsweetened dairy (lactose).

48
Q

Define: Free Sugars

A

Sugars (MS, DS) added to foods as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates (excludes fresh V&F, unsweetened dairy–sugars inside cells).

49
Q

Define: Added Sugars

A

All sugars added to foods and beverages during processing or preparation; all added sugars are also free sugars.

50
Q

Discuss nutrient claims on nutrition labels.

A

Nutrient claims are regulated statements made when a food meets specific criteria:

  • optional, so may be found only on some food products
  • often found on the front of food packages
  • a quick and easy way to obtain information about a food
  • used as a marketing tool by food manufacturers
51
Q

What are the requirements for the following claims about fat:

Low fat

Fat free

Lean

A
52
Q

What are the requirements for the following claims about dietary fibre:

Source

High source

Very high source

A
53
Q

What are the requirements for the following claims about vitamins & minerals:

Source

High source

Very high source

A
54
Q

What are the requirements to claim a product is low sodium?

A
55
Q

What is the DRI reference value used to recommend the average caloric intake estimated to maintain energy balance?

A

Estimated Energy Requirement (EER)

56
Q

When adhering to the Acceptable Macronutrient Distribution Ranges, what is the maximum protein intake for a healthy adult following a 2500 kcal diet?

A

220 grams

PRO: 10 - 35% AMDR

57
Q

What is the term used to describe foods that contain a high proportion of micronutrients relative to energy from the macronutrients?

A

Nutrient density

58
Q

Which of the following sets of values is included in the Dietary Reference Intakes?

  • Adequate Level
  • Tolerant Upper Intakes
  • Estimated Average Intakes
  • Recommended Dietary Allowances
  • Estimated Energy Recommendation
A

Recommended Dietary Allowances

59
Q

Gram for gram (i.e., for selection (a) you have 1 gram of carbohydrate and 1 gram of protein), which one of the following combinations provides the greatest amount of energy?

  • carbohydrate and protein
  • alcohol and protein
  • fat and alcohol
  • protein and fat
  • fat and carbohydrate
A

Fat (9 kcal/gram) and Alcohol (7 kcal/gram)

60
Q

According to Canada’s nutrition labelling laws, the most accurate information on the label of this fruit yogurt container would provide which of the following statements?

i) source of calcium
ii) high source of fibre
iii) low fat

A

i and iii

Source of calcium and low fat

61
Q

A berry square provided 337 kcal, including 54 grams carbohydrate and 10 grams protein. What is the approximate number of grams of fat eaten?

A

9 grams

FNH 250 (11 decks)

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