MN06 - Dietary Requirements & Energy Balance

How does diet affect vision health?

A balanced, nutrient-rich diet can prolong healthy vision and protect against age-related eye disease.

What type of foods support eye health?

A variety of vitamin-rich foods.

What must health professionals do regarding nutrition?

Recognize nutritional problems and help patients optimize nutritional status.

What must professionals distinguish in nutrition information?

Nutrition quackery vs scientific information.

Why should health professionals work with registered dietitians (RDs)?

To facilitate patient referrals and improve care.

What fundamental question is posed regarding diet behavior?

Why do we eat the way we eat?

Why are healthful diets essential?

For overall health and prevention/control of chronic diseases (diabetes, hypertension, hypercholesterolemia, obesity).

What is diet adequacy?

A diet sufficient to meet caloric and nutritional requirements.

What is diet variety?

Consumption of a wide variety of foods.

What is diet moderation?

Avoiding excess calories and dietary risks for chronic disease.

What is the purpose of dietary guidelines?

To improve overall health.

How are dietary guidelines presented?

Simple, easy-to-understand statements about food choices.

What are dietary guidelines used for?

• Developing educational materials

• Guiding policymakers in nutrition programs

How often are dietary guidelines updated?

Periodically to reflect latest scientific research.

What is the first recommendation of the US dietary guidelines?

Eat the right amount for you (focus on portion sizes).

What is recommended regarding protein intake?

Prioritize high-quality, nutrient-dense protein at every meal.

What is recommended regarding dairy?

Consume dairy.

What are the vegetable and fruit recommendations?

• Vegetables: 3 servings/day

• Fruits: 2 servings/day

What is the recommendation for fat intake?

Saturated fat should not exceed 10% of total daily calories.

What is recommended regarding grains?

2–4 servings of whole grains per day.

What foods should be limited?

Highly processed foods, added sugars, and refined carbohydrates.

What is recommended regarding alcohol?

Limit alcoholic beverages.

What is the main principle of the Canada Food Guide (2019)?

Focus on proportion rather than portion.

What does the WHO state about alcohol consumption?

There is no safe amount that does not affect health.

What are dietary referance intakes (DRIs)?

Estimates of nutrient amounts required to maintain optimal health and prevent deficiencies.

What factors determine DRIs?

Age, gender, life stage, and physiological status.

Do most nutrients have DRIs?

Yes.

What is the estimated average requirement (EAR)?

Average daily intake meeting needs of 50% of individuals.

What is EAR based on?

A measurable functional marker.

What is recommended dietary allowance (RDA)?

Intake sufficient for 97–98% of individuals.

Why is RDA higher than EAR?

Provides a safety margin.

What is the formula for RDA?

RDA = EAR + 2SD.

When is AI (adequate intake) used?

When insufficient data exists for EAR/RDA.

How is AI determined?

Based on intake of healthy populations.

What is UL (tolerable upper level)?

Highest intake with no risk for most individuals.

What happens above UL?

Increased risk of toxicity (e.g., vitamin A).

Why is UL important?

For combining fortified foods and supplements.

What are Acceptable Macronutrient Distribution Range (AMDR) ranges for fat?

20–35% of total calories.

What are AMDR ranges for protein?

10–35%.

What are AMDR ranges for carbohydrates?

45–65%.

What is nutrient density?

Amount of nutrients relative to calories.

What defines a nutritious diet?

High nutrient-density, low-calorie foods with few empty calories.

Why is fast food composition difficult to assess?

Foods may contain more fat and sodium than expected.

What is an example of high sodium fast food?

Quarter Pounder with cheese (~1100 mg sodium).

What are standard portion sizes?

Standardized amounts used in education, assessment, and labeling.

What organization requires food labels in America?

FDA.

Which items are NOT required to have labels?

Alcohol, coffee, tea, spices, restaurant foods.

What terms are regulated on labels?

Light, natural, fat-free, organic.

What must be included in Nutrition Facts?

• Serving size

• Servings per package

• Calories per serving

• Fat, carbs, fiber, protein

• Sodium and cholesterol

What are daily values (DVs)?

Generic standards for labeling.

Why are DVs used instead of DRIs?

DRIs vary by age/gender and are impractical for labels.

What is the recommended limit for added sugar?

<10% of total calories.

What is “nutritionism”?

The belief that nutrients are more important than foods.

Why do people rely on experts?

Nutrients are invisible and complex.

What groups amplify nutritionism?

• Journalists

• Food industry

• Government

What should NOT be done with food?

Do not demonize food.

What should be prioritized?

Whole foods over nutrients.

What cooking habit is encouraged?

Cook as often as possible.

What eating behaviors are recommended?

• Watch portion sizes

• Avoid processed foods

What is energy balance?

Energy intake = energy output.

What happens when energy is balanced?

Weight stability.

What is positive energy balance?

Excess calorie intake → energy stored as fat/glycogen.

What causes negative energy balance?

Energy expenditure exceeds intake.

What are causes of negative energy balance?

• Excess exercise

• Malabsorption

• Reduced intake

What is average daily energy expenditure?

1500–3500 kcal.

What are components of TEE (Total Energy Expenditure)?

• BEE

• TEF

• TEPA

• AT

• Growth, pregnancy, lactation

What is the TEE equation?

TEE = BEE + TEPA + TEF + AT.

What % of TEE is BEE (Basal Energy Expenditure)?

50–70%.

What is BMR?

Energy used at complete rest in controlled conditions after fasting.

What increases BMR?

Higher muscle mass.

Who has higher BMR?

Men.

How does age affect BMR?

Decreases with age.

What is respiratory quotient (RQ)?

CO₂ produced / O₂ consumed.

What is REE (Resting Energy Expenditure)?

Energy for 24h under less strict conditions.

How does REE compare to BEE?

REE = BEE + ~10%.

What % of TEE is TEF (Thermic Effect of Food)?

~10%.

Which macronutrient has highest TEF?

Protein (20–30%).

When does TEF peak?

~1 hour after eating.

What happens in cold environments?

Increased O₂ consumption and metabolic rate.

What % of TEE is physical activity?

20–40%.

• Obligatory

• Discretionary

When is growth highest in human development?

In utero, infancy, adolescence.

Why do boys need more energy?

More fat-free mass.

What increases during pregnancy?

BMR. (basal metabolic rate)

How does lactation affect energy needs?

Increased energy and BMR (+4–5%).

What is EER?

Estimated daily energy requirement.

What factors affect EER?

Age, gender, weight, height, activity level.

What percentage of Americans meet activity guidelines?

Less than 50%.