Chapter 3: Basis of a Healthy Diet

Vocabulary flashcards defining key nutritional concepts, dietary standards, food categories, label requirements, and supplement guidelines from Chapter 3.

Nutrient Requirement

The smallest amount of a nutrient that maintains a defined level of nutritional health.

Dietary Reference Intakes (DRIs)

A set of energy and nutrient intake standards for healthy people that serve as a guide for good nutrition and the scientific basis for development of Dietary Guidelines.

Estimated Average Requirement (EAR)

The amount of a nutrient that meets the needs of $50\%$ of healthy people who are in a particular life-stage/sex group.

Physiological Marker

A measurable substance in the body (such as levels in blood or urine) that reflects proper functioning and is used to indicate whether the level of a nutrient in the body is adequate.

Recommended Dietary Allowances (RDAs)

Standards for recommended daily intakes of several nutrients (vitamins, minerals, and some macronutrients) that meet the nutrient needs of nearly all healthy individuals ($97\%$ to $98\%$) in a particular group.

Adequate Intakes (AIs)

Dietary recommendations that assume a population's average daily nutrient intakes are adequate because no deficiency diseases are present, used when there is not enough scientific evidence to set an RDA.

Estimated Energy Requirement (EER)

The average daily energy (calorie) intake needed to maintain energy balance and body weight in a healthy individual, taking into account physical activity level, height, weight, sex, and life stage.

Tolerable Upper Intake Level (UL)

The highest average daily amount of a nutrient that is unlikely to pose a risk of adverse health effects or toxicity to almost all individuals.

Acceptable Macronutrient Distribution Ranges (AMDRs)

Intake ranges for carbohydrates, fats, and proteins that provide adequate amounts of essential nutrients and may reduce the risk of certain diet-related chronic diseases.

Carbohydrate AMDR (Adults)

$45\%$ to $65\%$ of total daily kilocalories.

Fat AMDR (Adults)

$20\%$ to $35\%$ of total daily kilocalories.

Protein AMDR (Adults)

$10\%$ to $35\%$ of total daily kilocalories.

Dietary Guidance System

A food guide (such as MyPlate) that translates DRIs and evidence-based information concerning the effects of foods on health into actionable dietary recommendations.

Enrichment

The replacement of some nutrients that were removed from foods during processing, such as adding iron and certain B vitamins back to refined grain products.

Fortification

The addition of nutrients to any food to boost its nutritional value, such as adding calcium and vitamin D to orange juice.

Whole Grains

Intact, ground, cracked, or flaked seeds of cereal grains that contain the bran, germ, and endosperm of the kernel.

Empty-Calorie Foods

Foods and beverages that supply energy primarily from solid fats, added sugars, and alcohol-containing drinks while providing few essential nutrients.

Cultural Biases

The tendency to interpret or judge words or actions based on one's own culture.

Cultural Competence

The capacity to work and interact effectively in cross-cultural situations.

Nutrient Content Claim

A statement on a food label characterizing the level of a nutrient in a food that meets FDA-approved definitions (for example, "low in sodium" meaning $140\,mg$ or less of sodium per serving).

Health Claim

An FDA-regulated statement on a food label describing the relationship between a food or food component and a reduced risk of a specific disease or health-related condition.

Structure/Function Claim

A statement describing the role a nutrient has in maintaining normal body structures or functions, made without FDA approval, proof, or guarantees.

Dietary Supplement

A product containing a vitamin, mineral, herb/botanical, amino acid, or other dietary substance that supplements the diet by increasing total intake, which is not classified by the FDA as a food or a medicine.