Unit 2: Dietary Refernce Intakes And Diet-Planning Guides Flashcards
DRI is used in both Canada and the USA it includes the RDA (Recommended Dietary Allowances) as one of four sets of standards.
RNI (Recommended Nutrient Intakes) is now obsolete
Define EAR (1/4 DRI standards)
The committee reviews hundreds of research studies to determine the requirement for a nutrient–how much is needed in the diet. A different criterion is selected for each nutrient based on its roles in supporting various activities in the body and in reducing disease risks. Recommendations given for groups based on age and gender.
Estimated Average Requirements (EAR) are average nutrient requirements; meet the needs of half of the population. Used to plan and assess the adequacy if a diet in a specific population.
Define RDA (2/4 DRI standards)
Recommended Dietary Allowances (RDA): recommended intakes for vitamins, minerals, and protein that meet the needs fir almost all healthy individuals with similar characteristics in a population (age, gender, size, physiological state). RDA are set sufficiently high to meet the body’s needs while also reducing the risk of chronic disease. (Average requirement is raised by ~2 standard deviations to cover the requirements of ~98% of the population.
Sometimes there is insufficient scientific evidence to determine and EAR (which is needed to set and RDA). What is used instead?
Adequate Intakes (AI)
Define AI
Adequate Intake: reflects the average amount of nutrient a healthy group of people consumes. May be used as a nutrient goal.
List some differences between AI and RDA
- RDA is given when enough scientific evidence to expect that the needs of almost all healthy individuals are met
- AI must rely on scientific judgments because sufficient evidence is lacking
- AI values are more tentative than RDA values
Define UL
Tolerable Upper Intake Levels (UL): Point beyond the Recommended intake of a nutrients where it is likely to become toxic. Only nutrients with strong scientific evidence to indicate adverse effects are assigned a UL. Think of nutrient needs as a range with marginal and danger zones at each end.
What is important to note when establishing energy recommendations?
In contrast to RDA and AI values for nutrients, the recommendation for energy is not generous. Excess energy cannot be readily excreted and is eventually stored as fat. (Can lead to obesity and associated health consequences.
Define EER
Estimated Energy Requirements: Average dietary energy intake (Kcal/day) that will maintain energy balance in a person who has a healthy body weight and level of physical activity. Because any amount of excess energy will result in weight gain, no upper level for energy has been determined
Define AMDR
Acceptable Macronutrient Distribution Ranges (AMDR): Determined by the DRI committee that a composition of a diet that provides adequate energy and nutrients and reduces the risk of chronic disease is:
45-65% kcalories from carbohydrates
20-35% kcalories from fat
10-35% kcalories from protein
Adequate intakes care considered achieved when the diet provides ? Of the RDA or more
Adequate intakes care considered achieved when the diet provides 95% of the RDA or more
Facts to note when using nutrient recommendations
- Estimates of adequate energy apply to healthy people. They need to be adjusted for malnourished people or those with medical problems as they may require supplementation or restrictions
- Recommendations are not minimum requirements, nor are they optimal intakes for all individuals. Recommendations target most people.
- Most nutrient goals are intended to be met through diets composed of a variety of food. Food contains a mixture of nutrients and non nutrients. Excess intake of vitamins and minerals is unlikely when they come from food but using dietary supplements increases the risk of toxicity
- Recommendation apply o average daily intakes. Trying to meet recommendations daily is difficult and unnecessary. For most nutrients (thiamin, vitamin C) deficiency symptoms will present themselves quickly (days/weeks) others (vitamin A and B12) symptoms develop slower (months/years)
- Each DRI categories serves a unique purpose
Diet-planning guides are used to:
Translate the RDA values into actual foods.
Canadian and American diet-planning guides are formulated following some basic principals:
- Adequacy
- Balance
- Calorie control
- Nutrient density
- Moderation
- Variety
Explain Adequacy
Diet provides sufficient energy and enough of all nutrients to meet the needs of healthy people. (Prevent deficiency symptoms by including foods with adequate nutrients)
Explain Balance
Balance in the diet helps to ensure adequacy. Involves consuming enough (but not too much) foods across the major food groups.
Explain Variety
To ensure and adequate and balanced diet, eat a variety of foods daily, choosing different foods from each food group
Explain Kcalories (Energy) Control
Amount of energy intake from food should balance with the amount of energy being used by the body to sustain metabolic and physical activities. Upsetting this balance leads to weight loss or gain. Key to kcalorie control is to select foods of high nutrient density.
Explain Nutrient Density
Promotes adequacy and kcalorie control. Foods that deliver the most nutrients for the least food energy. Support good health by meeting nutrient needs on a lower energy budget.
Ex. 300 mg Calcium/85 kcal =3.5 mg/kcal (Skim milk) OR 100 mg/15 kcal=6.7mg/kcal (Turnip greens). Turnip greens are more nutrient dense.
Explain Moderation
Contributes to adequacy, balance, and kcalorie control. Only eating foods rich in fat and sugar on occasion provides enjoyment and helps to improve nutrient density. Regularly select foods low in solid fats and added sugars. Limit salt and alcohol to reduce risk of disease. Limit unsaturated (type) of fats and not so much the amount (but still the amount)
Explain Variety
Different foods within the same food group contain different arrays of nutrients–improves nutrient adequacy. Avoid contamination by eating a variety (if there is contamination you only ingest a little bit). Avoid boredom with variety.
Canada’s Food Guide promotes a desirable pattern of eating rather than prescribing a diet. It also highlights the importance of…
Physical Activity
Following the eating pattern in Canada’s Food Guide will help people:
- get enough vitamins, minerals and other nutrients
- reduce risk of obesity, type 2 diabetes, heart disease, certain types of cancer, osteoporosis
- achieve overall health and vitality
The eating pattern in Canada’s Food Guide falls within the DRI’s standards. TRUE OR FALSE?
TRUE
Acceptable Macronutrients Distribution Ranges (AMDR) for adults? (The Canada’s Food Guide falls within this)
Carbohydrate: 45-65%
Protein: 10-35%
Fat: 20-35%
People who are a healthy weight and vary active may need more servings than recommended in theCanada’s Food Guide to meet their energy needs. TRUE OR FALSE?
TRUE
For those who are overweight the Canada’s Food Guide serves as a basis to weight loss. TRUE OR FALSE?
TRUE
Canada’s Food Guide recommends lower intakes of…
- Fat (reduce total amount of fat and amount of saturated [fatty meats, high-fat dairy, lard, shortening, hard margarines, tropical oils] and transfat [deep-fried foods, snacks, baked goods, shortening, hydrogenated vegetable oils]–higher cardiovascular risk)
- Sugar (Limit extra calories)
- Salt
Importance of Fruits and Vegetables
- Rich in nutrients (vitamins/minerals/fibre)
- Low in fat and calories
- Largest section on the food guide
Dark green vegetables are an importance source of…
Folate
Orange-coloured vegetables are rich in…
Carotenoids
Beta-carotene gets converted to Vitamin A
Portion sizes of Fruits and Vegetables Fresh fruits/vegetables (1/2 cup) or one unit: 125ml Salad/raw greens (1 cup): 250ml Cooked greens (1/2 cup): 125ml Dried fruit (1/4 cup): 60ml Juice (1/2 cup): 125ml
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Nutrients provided by grain products includes:
- carbohydrates
- B vitamins (thiamine, riboflavin, niacin, folate)
- iron
- zinc
- magnesium
- fibre
What happens when grains are refined?
Bran and germ layers are remove, removing the nutrients. Canadian products are usually enriched to add nutrients back into them; however, some imported products might not be
Serving size of Grains Slice of bread (35g) Half a bagel (45g) Pasta/rice (1/2 cup): 125 ml Cereal (30g)
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Importance of Milk and Alternatives
Provide calcium, vitamins A, D, B12, riboflavin, zinc, magnesium, potassium, protein, fat. Helps to develop strong bones and avoid osteoporosis. Recommended to drink low fat milk. Fortified milk/alternative milk beverages (soy, almond etc.) should be consumed each day (2 cups)
Serving size of milk and alternatives Milk/alternative beverage (1 cup): 250ml Evaporated milk (1/ cup): 125ml Yoghurt (3/4 cup): 175g Cheese (1 and 1/2 oz): 50g
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Meat and Alternatives
- have alternatives to reduce the amount of saturated fat
- eat 2 servings of fish a week (Contain Omega-3 fats: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
- Select lean meats prepared with little/no added fat or salt
Serving size of Meat and Alternatives Beans/tofu (3/4 cup): 175ml Meat (2-1/2 oz): 75g (~125ml or 1/2 cup) 2 Eggs Nuts/seeds (1/4 cup): 60ml Nut butter (2 Tbsp): 30 ml
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Importance of Oils and Fats
-provide calories and essential fats and help our bodies to absorb fat-soluble vitamins A, D, E and K
Types of fats include
Saturated (solid at room temperature)
Trans (solid at room temperature)
Unsaturated (polyunsaturated or monounsaturated)
Include how much unsaturated fat each day?
30-45 ml (2-3 Tbsp)
Beverages
Drink water has it prevents dehydration and doesn’t add calories
List some strengths of Canada’s Food Guide
- Simple, yet comprehensive (easy to teach, learn, remember)
- Provides specific guidance for various age groups and genders
- Provides total diet approach that helps meet nutritional requirements and achieve overall health/vitality
- Incorporates current scientific evidence relating intake of certain beneficial foods to reducing risk of chronic disease
- Updated to current eating patterns and changing food supply
- Can accommodate ethnic foods and special dietary needs
- Includes recommendation for daily moderate physical activity
Weaknesses of Canada’s Food Guide
- Based on the considerable variation in nutrient values of foods it may be possible to consume the recommended numbers of servings, yet have inadequate nutrient intake (below DRI levels) if less nutrient-dense food is consistently chosen
- Combination of foods like casseroles continue to be difficult to break down into individual components
- Eat out and using prepared foods may make estimating serving sizes difficult
Health Canada is responsible for developing the nutrition labelling regulations but it is the Canadian Food Inspection Agency (CFIA) that enforces food labelling regulations
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Serving sizes are…
- Identified on packaging,
- Must be in specific range for similar products
- Unfortunately they do not always match with serving sizes in Canada’s Food Guide–misperceptions/confusion
Nutrition Facts on Food Labels must be present in 2 ways. What are they?
- Absolute quantities (ex. Grams)
2. As percentages of standards called the Daily Values
What must be presented on a Nutriton Facts Label?
- Total food energy (kcalories)
- Total fat (absolute and % daily value)
- Saturated and Trans fat (absolute and % daily value)
- Cholesterol (absolute (mg) and [optional] % daily value)
- Sodium (absolute (mg)and % daily value)
- Total carbohydrate, includes starch, sugar, fibre (absolute (g) and % daily value)
- Fibre (absolute (g) and % daily value)
- Sugars (absolute (g))
- Protein (absolute (g))
- Vitamin A (% daily value)
- Vitamin C (% daily value)
- Iron (% daily value)
- Calcium (% daily value)
Define Daily Values/Percent Daily Value
Food labels list the amount of a nutrient in a product as a percentage of its Daily Value. Makes it more meaningful to consumers
% Daily Value: Good or bad source?
>25% = very high or excellent source >15% = high or good source >5% = source or contains
Ingredient lists are important.
Single-serving or raw foods do not require ingredient lists
Government regulations require specific wording of a nutritional claim to ensure that it is applied consistently and isn’t misleading.
Relative claims: low in fat, high source of fibre
Nutrition claims: relationship between a disease or condition supported by scientific evidence “healthy diet may help reduce the risk of cancer”
