planning nutritious diets 1

chapter 3

five food groups

grains, dairy products, protein rich foods, fruits, veggies

grains

wheat, rice, and oats

enrichment

replacement of nutrients that were lost during processing

enriched grains

have specific amounts of iron and 4 b vitamins

fortification

addition of any nutrient to a food to boost its level of nutrient

dairy products are excellent sources of

calcium, protein, phosphorus, riboflavin

protein rich food examples

beef, pork, lamb, fish, liver, poultry, shellfish

protein rich foods are excellent sources of

iron, zinc, b vitamins

fruits are good sources of

phytochemicals, potassium, folate, and vitamin c

vegetables are good sources of

micronutrients, fiber, phytochemicals

oils are a good source of

fat-soluble vitamins

foods high in healthy fats

fatty fish, peanuts, walnuts, avocado, olives

solid fats are sources of

unhealthy saturated fat

nutrient requirement

smallest amt of nutrient needed to maintain optimal levels

dietary reference intakes (DRI)

contains a variety of daily intake standards, helps people reduce risk of disease

recommended dietary allowance (RDA)

meets the needs of 98% of healthy ppl, if you eat at RDA you are meeting your needs

tolerable upper intake level (UL)

highest amt of a nutrient unlikely to harm ppl if taken consistently

risk of toxicity ___ when a person consumes more than the UL consistently

increases

estimated energy requirement (EER)

avg daily energy intake meets the needs of a healthy person maintaining their weight

acceptable macronutrient distribution range (AMDR)

ranges of food that result in a balance that can reduce risk of diet related disease

AMDR of carbs

45-65%

AMDR of protein

10-35%

AMDR of fat

20-35%

chronic disease risk reduction intake (CDRR)

newset dri, intake that reduce risk of chronic disease for sodium