Nutrition Exam 1

Vocabulary flashcards covering healthy eating principles, dietary density metrics, and Dietary Reference Intakes (DRIs).

Balance

Diet principle of providing the correct proportion or amount of food to maintain health and prevent disease.

Portion

The amount of food you consume in a sitting.

Serving Size

A standard amount of food used on nutrition labels.

Vary

Diet principle of consuming a mixture of different food groups and foods within each group.

Moderate

Diet principle of providing reasonable but not excessive amounts of food and nutrients.

Nutrient Density

Measurement of the nutrients in a food, compared w/ the kilocalorie content; nutrient dense foods are high in nutrients and low in kilocalories.

Energy Density

Measurement of the kilocalories in a food compared with the weight (grams) of the food.

Satiety

Feeling of "fullness" after a meal before hunger sets in again.

Dietary Reference Intakes (DRIs)

Reference values for nutrients developed by the Food and Nutrition Board of the National Academy of Medicine, used to plan and evaluate the diets of healthy people in North America.

Nutrient Requirements

Amounts of specific nutrients needed to prevent malnutrition or deficiency; reflected in the DRIs.

Estimated Average Requirement (EAR)

Average daily amount of a nutrient needed by 50 percent of the individuals in a similar age and gender group.

Recommended Dietary Allowance (RDA)

Recommended daily amount of a nutrient that meets the needs of nearly all individuals (97-98%) in a similar age and gender group. Set higher than the EAR.

Adequate Intakes (AI)

Approximate daily amount of a nutrient that is sufficient to meet the needs within a population group, used when there is not enough scientific evidence to calculate an RDA.

Tolerable Upper Intake Level (UL)

maximum daily amount of a nutrient considered safe in a group of similar individuals

Toxicity

Level of nutrient intake at which exposure to a substance becomes harmful

Acceptable Macronutrient Distribution Ranges (AMDR)

Healthy range intakes for the energy containing nutrients (carbohydrates, proteins, and fats) expressed as a percentage of total daily energy

AMDR values

45-65% carbs, 10-35% protein, 20-35% fats

Estimated Energy Requirements (EER)

Amount of daily energy to maintain a healthy body weight and meet energy needs based on age, gender, height, weight, and activity level

To plan a diet using DRIs

use RDA (AI if not available) and AMDR to target right food group amounts. Do not exceed UL.

Dietary Guidelines for Americans (DGA)

Guideline published every 5 years by the Department of Health and Human Services and the US Department of Agriculture that provide dietary and life style advice to healthy individuals 2+ to maintain good health and prevent chronic diseases

3 Primary objectives of DGAs

1) promote health 2) prevent chronic diseases 3) help people reach and maintain healthy weight

My Plate

Icon that serves as a reminder for healthy eating and a website providing nutritional information and educational tools based on DGA and DRIs

5 food groups of my plate

Fruits, vegetables, grains, protein, and dairy

proportionality

relationship of one entity to another. Vegetables and fruits should be consumed in a higher proportion than dairy and protein foods in the diet

exchange lists

diet planning tool that groups foods together based on their carbohydrate, protein, and fat content. One food on the list can be exchanged for another food on the same list

6 food groups of exchange lists

starch, fruit, milk, vegetables, fat, meat

requirements of the FDA

1) name of the food

2) the net weight

3) the name and address of the manufacturer or distributor

4) a list of ingredients in descending weight order

top 8 allergens

milk, eggs, fish, shellfish, treenuts, peanuts, wheat, soybeans

nutrition facts panel

area on the food label that provides a list of the specific nutrients obtained in one serving of the food

serving size

recommended portion of food that is used as a standard reference on food labels (must be in both oz/cups)

percent daily value