NDFS 100 exam 1

DRI

Dietary Reference Intake

Sets values for all the vitamins and minerals, as well as for carbohydrates, fiber, lipids, protein, water, and energy.

1 cup

8 fluid ounces

4 cups

1 quart

3 teaspoons

1 tablespoon

4 tablespoons

1/4 cup

1 ounce

28.35 grams or approximately 28 grams

16 ounces

1 pound

2.2 pounds

1 kilogram

454 grams

1 pound

1 gram

1,000 milligrams

1,000 milligrams

1,000,000 micrograms

RDA

Recommended Dietary Allowances

Adequacy. Nutrient intake goals for individuals; the average daily nutrient intake level that meets the needs of nearly all (97-98%) of the HEALTHY people in a particular life stage and gender group.

AI

Adequate Intake

Adequacy. Nutrient intake goals for individuals; the recommended average daily nutrient intake level based on intakes of healthy people in a particular life stage and gender group and *assumed* to be adequate. Set when scientific data are insufficient to allow establishment of an RDA value.

This is typically the number given for *children* because there is less research with children because they are a vulnerable population.

UL

Tolerable Upper Intake Levels

Safety. The highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group.

Even when they set a UL, there is a buffer (marginal) before it becomes toxic.

EAR

Estimated Average Requirements

Research and policy.

The average daily nutrient intake *estimated* to meet the needs of *half* of the healthy individuals in a particular life stage and gender group; is used in nutrition research and policy making and is the basis upon which RDA values are set.

AMDR

Acceptable Macronutrient Distribution Ranges

Healthful ranges for energy-yielding nutrients.

Values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while minimizing the risk of chronic diseases.

AMDR ranges

1. 45-65% of calories from carbohydrate.

2. 20-35% of calories from fat.

3. 10-35% of calories from protein.

RDA Energy (AMDR) are:

1. Based on a reference person

2. Use chart to look up reference for: 19-30 year old female (height, weight, calories) and male (height, weight, calories)

3. Other ways to determine individual calorie needs

The DRI (the umbrella term for all of the individual recommendations) tells you these three things:

1. How much of what nutrient

2. Per unique person

3. How scientists arrive at the conclusion of those numbers

Establighing the DRIs using the Scientific Method:

Early Observation and Study: *Niacin* Example: pelle agra disease

1st hypothesis: germ, 2nd: diet. Poor got it more than the wealthy. Corn-eaters (except South America). Dr. Joseph Goldberger looked at orphanges with higher rates of pelle agre. The high protein (experimental) group got milk, buttermilk, eggs, dried beans, etc. and didn't get any more pelle agra. Did the same things in Saratorium with protein experiment. Then Dr. Conrad did research on dogs, found that if he gave them niacin acid, pelle agre went away.

Basically, found that it was actually a *Niacin deficiency*.

Updating the Dietary Guidelines for Americans (DGA)

1. Updated every 5 years by the US Department of Health and Human Services (DHSS) and the US Department of Agriculture (USDA)

2. Most recent released March 2016 (It's the 8th edition: 2015-2020).

3. Scientists have a committee to create the new guidelines based on science/research.

Goals of the Dietary Guidelines for Americans

1. Improve health

2. Reduce chronic disease/Increase longevity (and reduce length of disease?)

3. Improve health care costs

The 5 Dietary Guidelines:

1. Follow a healthy eating pattern across the lifespan.

2. Focus on variety, nutrient density, and amount.

3. Limit calories from added sugars and saturated fats and reduce sodium.

4. Shift to healthier food and beverage choices.

5. Support healthy eating patterns for all.

**Refer to page S-2.3 in the packet.

A healthy eating pattern includes:

1. Vegetables (all subgroups: 1. dark greens 2. red and orange 3. legumes 4. starchy 5. other)

2. Fruits (whole fruits over juice)

3. Grains (at least 1/2 are whole grains)

4. Dairy

5. Protein

6. Oils (to get essential fatty acids) *Oils are NOT solid fat*

A healthy eating pattern limits:

1. Saturated and trans fat

2. Added sugars

3. Sodium

3 Healthy USDA Eating Patterns

1. Healthy US-style Eating Pattern (what we use in the course)

2. Healthy Vegetarian Eating Pattern

3. Healthy Mediterranean-Style Eating Pattern

Tool: USDA Eating Pattern Current Version: My Plate

Labeled icons, established in 2011, Doesn't list sugars/fats.

Choose My Plate

Connecting Tools

1. DRI (4 large books-science and evidence for how they got the numbers)

2. Dietary Guidelines for Americans (Broad Principles)

3. Consumer Education-My Plate (The actual eating plan)

2400 kcal level

1. Fruit: 2 cups

2. Vegetables: 3 cups

3. Grains: 8 oz

4. Protein Foods: 6 1/2 oz

5. Dairy (book calls it milk): 3 cups

6. Oils: 7 tsp

7. Calories for other uses (AKA solid fat, added sugar): 350 Kcals

2400 Kcal Level: Fruit

2 cups

2400 Kcal Level: Vegetables

3 cups

2400 Kcal Level: Grains

8 oz

2400 Kcal Level: Protein Foods

6 1/2 oz

2400 Kcal Level: Dairy (Milk)

3 cups

2400 Kcal Level: Oils

7 tsp

2400 Kcal Level: Calories for other uses (AKA solid fat, added sugar)

350 kcals

2400 Kcal Level: solid fats and added sugars

23 g solid fats

39 g added sugars

Grains: Nutrient List

1. Folate

2. Niacin

3. Riboflavin

4. Thiamin

5. Iron

6. Magnesium

7. Selenium

8. Fiber

Grains: Key Messages

Make most (at least *half*) of the grain selections *whole* grains.

Grains Equivalents:

1 oz grains =

______ slice bread

______ c cooked rice, pasta, or cereal

______ oz dry pasta or rice

______ c ready-to-eat cereal

______ c popped popcorn

1 slice bread

1/2 c cooked rice, pasta, or cereal