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.
