Unit 2 - Nutrition Tools: Standards and Guidelines Flashcards
RDA (Recommended Dietary Allowances)
Intake goals for individuals
Define Dietary Reference Intakes (DRI)
Nutrient standards set for Canada and the U.S.
AI (Adequate Intakes)
Goals for individuals when insufficient scientific data exists to set a RDA
EAR (Estimated Average Requirements)
Intake goals for given stages of life and gender groups;
Population wide average nutrient requirements used by researchers and policy makers;
Can form the basis upon which RDAs are set
UL (Tolerable Upper Intake Levels)
Maximum amount that is safe;
Absence of a UL does not mean that it is safe to consume in any amount, but rather that insufficient data/evidence exists to set a value
AMDR (Acceptable Macronutrient Distribution Ranges)
Ranges of recommended intake for carbohydrates, fat, and protein, expressed as a percent of total daily calorie intake
Why are DRIs set?
They are designed for health maintenance and disease prevention in healthy people
they are NOT designed for restoration of health
What factors are considered in DRIs?
Body Mass Index (BMI) - reference weight and height
Age - to account for physiological changes of life cycle
Time - not based on one day of food intake, but rather an average consumption
What factors are NOT considered in DRIs?
Activity Diet Geographic Area Lifestyle Illness/Malnutrition
What indicates risk of a deficiency?
Consuming 2/3 or 66% of recommendations
What are the key nutrients provided by Vegetables and Fruit?
Carbohydrates Fibre Folate Vitamin B6 Vitamin C Vitamin A Magnesium Potassium
What are the key nutrients provided by Grain Products?
Carbohydrates Fibre Thiamin Riboflavin Niacin Folate Iron Zinc Magnesium Potassium
What key nutrients are provided by Milk and Alternatives?
Protein Fat Carbohydrates Riboflavin Vitamin B12 Vitamin A Vitamin D Calcium Zinc Magnesium Potassium
What key nutrients are provided by Meat and Alternatives?
Protein Fat Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Iron Zinc Magnesium Potassium
What are the CFG recommendations for Oils and Fats?
Limit intake to 2-3 Tbsp per day
Choose unsaturated fats, while limiting saturated and trans fats
How much alcohol should be consumed each day?
No more than 5% of total energy or 2 drinks each day, whichever is less
none during pregnancy
How much caffeine should be consumed each day?
No more than the equivalent of 4 cups of coffee each day
What products are exempt from nutrition labelling?
Fresh fruit and vegetables
Raw meat, poultry, fish, and seafood
Foods prepared/processed at the store (bakery items, salad, etc.)
Foods with very few nutrients (tea, spices, etc.)
Alcoholic beverages
What does a Nutrition Facts Panel include?
Serving size
% Daily Value (%DV)
Actual amount of calories
Actual amount of 13 nutrients
What 13 nutrients are provided on the Nutrition Facts Panel?
Total fat Saturated fat Trans fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron
How do you tell if a food contains a small or large amount of a nutrient?
Based on %DV -
5% or less indicates a small amount
15% or more indicates a large amount
What are the 5 Diet Related Health Claims allowed in Canada?
*Disease Risk Reduction Claims, with respect to: Sodium and Potassium Calcium and Vitamin D Saturated and Trans Fat Cancer Risk Reduction Dental Caries
What are Phytochemicals?
Non-nutrient compounds derived from plants;
Have biological activity in the body;
They give hot peppers their burning sensation, onions and garlic their pungent flavour, and tomatoes their deep red colour
What are Functional Foods?
Similar to conventional foods;
Consumed as part of usual diet;
Demonstrate physiological benefits or ability to reduce chronic disease risk beyond basic foods;
Make the line between what is a food and what is a drug blurry
