Planning a Health Diet (US) Flashcards
What are the DRIs? Be able to distinguish between the different categories (EAR, RDA, etc).
DRI: Dietary Reference Intakes
- Daily nutrient standards (Setting numerically the value how much of nutrients we should have)
- Set by experts selected by National Academy of Sciences (NAS)
- Recommended Dietary Allowances (RDA)- Developed in 1941 (1st set of standards)
- Since 1997 NAS has published series of reports on the DRI that expands and updates the RDA.
Facts about DRI:
- Estimate energy and nutrient needs of healthy people!
- Designed for different groups of people.
- Apply to average daily intakes!
- May evolve over time due to new scientific evidence.
DRI for Nutrients:
Determine requirement for nutrient (X)
- How does the body store X?
- What is the consequence of a deficiency of X?
- What causes depletion of X?
- What other factors affect person’s need for X?
What amount of X to recommend to the public?
- Estimated Average Requirement (EAR): amount of a nutrient recommended to meet the requirement for a nutrient for half of the people of a specific age group. (not to be used for own goals)
Use EAR to set Recommended Dietary Allowance (RDA)
- Set to cover most healthy people (97-98%) of a specific age and gender!
If sufficient scientific evidence not available to set EAR, an Adequate Intake (AI) is provided.
- Based on best estimate of need for nutrient
- Exceeds EAR and possibly RDA.
Individuals may use both the RDA and AI as goals for nutrient intake.
There are no established benefits from consuming amounts of a nutrient that exceed the RDA or AI for healthy individuals.
DRI include Tolerable Upper Intake Level (UL) (came in 1990)
- Maximum daily intake of a nutrient that is unlikely to pose risk of adverse effects in healthy people (exceeds RDA)
- Not a recommended level of intake
- Needed due to ↑ supplements & fortified foods.
Look at pg. 14 from Final Review Fall 2023
What is a requirement vs. goal/recommendation? (Use your notes about establishing the EAR to trigger your memory about this.)
Requirement: Amount needed to prevent a deficiency
Know the DRIs for energy nutrients (include physical activity recommendations).
DRI for Energy and Energy Nutrients
Guidelines for US and Canada for energy, carbohydrates, fiber, fat, fatty acids, cholesterol, and protein. (carbohydrates, fats, and proteins provide us with calories)
Includes guidelines for physical activity.
–Adults and children:
- 1 hour of moderately intense physical activity each day
- 20 to 30 minutes 4 to 7 days a week in a high intensity activity
Protein: 10% to 35%
Fat: 20% to 35%
Carbohydrate: 45% to 65%
Food labels – What must they contain? What is the Nutrition Facts Panel?
Nutrition Labeling and Education Act (1990)
All labels must contain:
– Name of food (statement of identity)
– Name of manufacturer, packer, distributor
– Net quantity (how much food in container) (Can’t be measured by volume bc it can change only in weight by lbs, oz, or Fl oz)
– Ingredients list
– Nutrition Facts panel
Ingredients list: items listed in descending order by weight.
Nutrition Facts panel:
– FDA set serving sizes – may NOT be the same as servings in MyPlate!
– Mandatory information – updated label: calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, added sugars, protein, vitamin D, calcium, iron, potassium.
3 times when NO food label is needed:
- Fresh Fruit
- Made in an establishment and sold in that same establishment.
- Package is less than 12 square inches (it will provide a # to call if you need to get nutrition info of it).
Discuss recent changes to the Nutrition Facts Panel, as discussed in class.
- Servings: Larger, bolder type
- Serving Sizes updated
- Calories; larger type
- Updated Daily values.
- New: added sugars (sugar is a genetic form for carbs)
- Change in nutrients required.
- Actual amounts declared.
- New footnote
