Ch 1 - healthy eating

nutrition

process by which living things use food to obtain nutrients for energy, growth, and maintenance

nutrients

biochemical substances that can be supplied only in adequate amounts from an outside source, usually food

nutrient classifications

• water

• proteins

• carbohydrates

• fats

• minerals

• vitamins

evaluating good nutrition

• physiologic needs

• nutrient content

• cultural/environmental circumstances

• person preferences

amount of measurable objectives across 5 topic areas to be accomplished by 2040

359

targets ____ high priority objectives related to nutrition, physical activity, and weight and ____ related to oral health

23, 15

Recommended Dietary Allowances (RDA)

sufficient amounts of nutrients to meet requirements of nearly all (97-98%) healthy individuals

Estimated Average Requirement (EAR)

amount of nutrients estimated to meet needs of half of healthy individuals in a specific age/gender group

Adequate Intake (AI)

average amount of a nutrient that appears to maintain a defined nutritional state, more tentative than an RDA

Upper Level (UL)

max daily nutrient intake that probably won’t cause adverse health or toxic effects for most people

Acceptable Macronutrient Distribution Ranges (AMDR)

ensures sufficient intake of essential nutrients while reducing risk of chronic disease

Estimated Energy Requirement (EER)

energy intake predicted to maintain energy balance

Chronic Disease Risk Reduction Intake (CDRR)

causal and intake response relationship between a nutrient and chronic disease risk

applying DRIs

• average daily intakes

• 16 groups (separated by gender after 10 yo)

• pregnancy and lactation (separate levels)

• healthy populations

2020-2025 dietary guildlines

• 4 key guidelines help consumers make healthful choices from each groups

• meeting needs without exceeding limits on saturated fats, added sugars, sodium, and total calories

• new 2026 guidelines broken into 6 categories

caloric balance

a person to maintain a set weight, energy, consumed from food and beverages must equal calories expended in normal physiologic functions and physical activity

Body Mass Index (BMI)

preferred method of defining healthy weight because it correlates more closely with actual body fat than height/weight table (reveals little about overall body comp)

Amount of veggies / day

• 2.5 c

• fiber, vitamin A, folic acid, potassium

amount of fruit / day

2 c

amount of whole grains / day

6 oz

amount of dairy / day

3 cups

amount of protein / day

5-6.5 oz

total caloric intake

find #

added sugar limit

find #

Saturated fats, trans fats, and cholesterol limit

find #

sodium limit

find #`

alcohol limit

find #

caffiine limit

find #

physical activity amount per week

300 mins

nutrition label purpose

• enhances knowledge and indicated nutrients in a food

• daily values provide rough guide whether a food contains a small or large amount of a nutrient

nutrient content claims

identify the nutrients in a product and provide info to assess its relative value

health claims

describe a relationship between a food/food component and its ability to reduce risk of a disease or health related condition (only FDA approved and authorized claims may be used)

symbols on nutrition labels

• AHA heart check

• whole grain stamp

• have a plant

• sensible solutions