nutrition wk 2

Healthy eating is based on

Variety, balance, and moderation

Under nutrition

Inadequate nutrition

Over nutrition

Excess of calories or nutrients

Malnourished

Over or under nutrition

For healthy diet

Use DRI’s, dietary guidelines for Americans, myplate.gov, nutrition facts label

DRI

Dietary reference intake;

recommendations by US medicine institute.

Depends on age/gender

Based on energy or nutritional content

DRI purpose

Maintain good health, prevent disease

EAR

Estimated average requirement;

avg nutritional needs for age/gender met by 50% of ppl

RDA

Recommended daily allowance; based on EAR, more general.

Met by 97-98% of people

UL

Tolerable upper intake level;

Highest amount of nutrients that can be consumed without being toxic

AI

Adequate intake;

Estimate of nutrients needed to maintain health

AMDR

Acceptable macronutrient distribution range;

Calories distributed by nutrients: 45-65% carbs, 20-35% fat, 10-35% protein

EER

Estimated energy requirement;

Energy needed to maintain peak health

Considers age, gender, height, weight, and activity levels

Dietary Key Takeaways

Meet RDA, don’t exceed UL, and consume nutrients within AMDR guidelines

Determining DRI

Nutrient DRI: EAR, RDA, AI, UL

Energy/macro DRI: EER,AMDR

Dietary guidelines for American is updated…

Every five years

Two dietary concepts

Maintain calorie balance and consume more nutrient rich food foods

Key dietary recommendations

Balance calories,

reduce (sodium Saturated fats, trans, fats, sugar, refined grains, and alcohol),

increase intake of fruits, veggies, grains, fat-free dairy, lean meats, and seafood oils

Choose food with potassium, fiber, vitamin D, and calcium

Build healthy patterns

MyPlate.gov

Food guide that focuses on proportionality, moderation, variety, and personalization

MyPlate proportionality

1/2 low-calorie fruits and veggies, 1/2 lean proteins and healthy grains

Nutrient dense food

Variety of nutrients with fewer fats and sugars

Energy dense food

High energy with fewer nutrients

Empty calories

Energy dense, but nutrient poor

Palm size of average female

3 ounces of meat

Fist or baseball size

One cup veggies

Tip of index

Teaspoon of oil

Tip of thumb

Tablespoon

Methods to reduce intake

• Dish at the counter, not the table

• store, leftovers in portion size containers

• read labels

• order half portion or to go container ahead of time

• order appetizers or kid size portions

• split meals

Benefits of eating breakfast

More energy and less hunger throughout the day

All package food must include…

Name, date, wait, manufacturer, information, ingredients, and nutrition, facts, serving size, how serving fits into diet, accurate health claims, presence of allergens

Nutrition facts panel must contain…

Serving size, calories overall, calories from fat, things to limit ( Trans fat, saturated fat, cholesterol, and sodium), Things to increase (fiber, protein, iron vitamins), And daily values

Daily values

Based on 2000 cal diet given in percentage

<5%=lw >20%= high

Allergy information must include the presence of

Milk, eggs, fish, shellfish, wheat, peanuts, tree, nuts, and soy beans

Three types of food claims

Nutrient, content claims, health claims, and structure / function claims

Nutrient claims

Describe amount of a nutrient in food (Light, reduced, good source of)

“Reduced” or “less”

Contain 25% less

“Light”

Nutrient reduced by at least 50% less per serving

“Low”

Less than or equal to 3 g of fat,

less than or equal to 40 cal,

less than or equal to 1 g of saturated fat,

less than or equal to 20 mg of cholesterol,

Less than or equal to 140 mg of sodium

“Free”

Less than 5 cal

Less than or equal to 0.5 g of fat or saturated fat

Less than or equal to 2 mg of cholesterol

Less than or equal to 5 mg of

Less than or equal to 0.5 g of sugar

“ excellent source of”, “ High”, “ Rich in”

Greater than or equal to 20% daily value

“ good source of”

10 to 19% daily value

Structure function claims

How nutrients in foods affect bottle structure can function based on Emerging evidence, No FDA approval needed

Functional foods

Contain phytochemicals (Beta carotene), And zoo chemicals (Omega-3 and fatty acids)

How to use functional foods

Consume, natural, phytochemicals, and zoo, chemicals, do not overconsume packaged food foods, get advice from RDN