chapter 2: tools for healthy eating

key principles of healthy eating

balance

variety

moderation

undernutrition

not meeting nutrient needs

overnutrition

excess nutrients and/or calories in diet

malnourished

long-term outcome of consuming a diet that doesn't meet nutrient needs, can result from both under- and overnutrition

dietary reference intakes (DRIs)

set of recommended intakes for each nutrient published by the Institute of Medicine, help with maintaining good health, prevent chronic disease, and avoid unhealthy excess

estimated average requirement (EAR)

average amount of a nutrient known to meet the needs of 50 percent of individuals of same age and gender, starting point for determining the other values, assess intake of a community

recommended dietary allowance (RDA)

average amount of a nutrient that meets the needs of nearly all individuals (97 to 98 percent), most valuable to an individual

adequate intake (AI)

used if scientific data to determine EAR and R DA are insufficient, next best estimate of amount of nutrient needed to maintain good health

tolerable upper intake level (UL)

highest amount of nutrient that is unlikely to cause harm if consumed daily, consuming amount higher than the U L daily may cause toxicity

acceptable macronutrient distribution range (AMDR)

recommended range of intake for energy-containing nutrients

carbohydrates

45 to 65 percent of daily caloric intake

fats

20 to 35 percent of daily caloric intake

proteins

10 to 35 percent of daily caloric intake

estimated energy requirement (EER)

amount of daily energy needed to maintain healthy body weight and meet energy needs, different approach than RDAs or AIs, takes into account age, gender, height, weight, and activity level, individualized

nutrient density

refers to the amount of nutrients a food

contains in relationship to the number of calories it contains, provide more nutrients per calorie, more nutrients per bite, little saturated fats, added sugars and sodium

energy density

refers to foods that are high in energy

(calories) but low in weight or volume; more calories per gram

portion

the amount of food eaten in one sitting

serving size

a standard amount of food that is customarily consumed

FDA mandates every food package to be labeled with

name of the food

net weight

name and address of manufacturer or distributor

list of ingredients in descending order by weight

nutrition facts panel

nutrition facts panel

area on food label that provides uniform listing of specific nutrients obtained in one serving

daily values (DVs)

established reference levels of nutrients, based on 2,000-calorie diet, listed on the food label, used to compare labels or one product to another

nutrient content claims

describe the level or amount of a nutrient in food product, just referring to the nutrients

health claims

describe a relationship between a food or

dietary compound and a disease or health-related condition, will bring up a disease

structure/function claims

describe how a nutrient or dietary compound affects the structure or function of the human body, refers directly to the body

functional foods

have a positive effect on health

beyond providing basic nutrients, spinach, bell peppers (contain phytochemicals)

zoochemicals

compounds in animal food products that benefit health, salmon, yogurt

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