Chapter 3: Planning Nutritious Diets

Dietary reference intake (DRI)

umbrella term for daily energy and nutrient intake standards used in the US and CAN

EAR (estimated average requirement)

average daily intake level estimated to meet the needs of half the people in a certain group

RDA (recommended dietary allowance)

average daily intake level estimated to meet the needs of nearly all people in a certain group (97% to 98%)

Adequate intake (AI)

average daily intake level assumed to be adequate (used when EAR and RDA isn’t available)

tolerable upper intake level (UL)

the highest average daily level likely to pose no health risks

ADMRr (Acceptable macronutrients distribution range)

recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy

EERs (estimated energy requirement)

average daily energy intake predicted to meet the needs of healthy adults (kcal)

chronic disease risk reduction intake (CDRR)

intake above which reducing intake is expected to lower chronic disease risk

grains

products made from wheats, oats, rice, corn
example: oatmeal, bread, tortillas, cracker, cereal

enrichment

replaces selected nutrients lost during processing/refinement

what do enriched grains receive

iron and four b vitamins

fortification

adds a nutrient to a food that it never had

what do whole grains provide

more fiber and micronutrients

dairy

milk and products that retain much of its calcium

example: milk, cheese, yogurt

fortified dairy alternative examples

soy/almond milk

key nutrients from calcium

calcium, protein, riboflavin

what foods aren’t counted in the dairy group and why

butter and cream because it contains too much fat and not enough calcium

protein foods

meats, poultry, seafood, eggs, beans, pea, lentils, nuts, seeds, and soy foods

key protein nutrients

protein, iron, zinc, b-vitamins

which protein-rich foods are grouped separately

dairy

fruits

fresh, frozen, canned, dried, and 100% juice

major fruit nutrients and components

phytochemicals, potassium, vitamin c, folate

what form of fruit contains more fiber

whole or cut fruit

vegetables

fresh, cooked, canned, frozen, dried, and 100% vegetable juice

what are 2 vegetables that are classified as vegetable and protein

beans and peas

foods rich in unsaturated fats

nuts/seeds, vegetable oil

foods rich in saturated or solid fats

meat, butter, cheese

how often is the dietary guidelines for americans updated

every 5 years

recommended limits for saturated fats

no more than 10% of daily calories

recommended limits for added sugars

no amount is recommended as part of a healthy diet; one meal should contain no more than 10g

recommended limit for sodium

less than 2300 mg/day for the general population ages 14 and older; lower age-specific limits apply to children

recommended limit for highly processed foods

limit salty or sweet packaged foods, sugar-sweetened beverages, and foods with specified additives

recommended limit for alcohol

consume less for better health

ingredients are listed in _____ order by ______

descending, weight

name the four vitamins and minerals required on the current nutrition facts label

vitamin D, calcium, iron, potassium

nutrient content claim

characterizes the AMOUNT of a nutrient with regulated terms such as free, low, high, reduced, or lite
Example: “high in fiber”

health claim

links a food substance with reduced risk of a disease or health-related condition

(uses may or might)

qualified health claim

makes the same type of substance-disease relationship when credible evidence is limited
example: “scientific evidence suggests, but does not prove, that eating nuts may reduce heart disease risk

structure or function claim

describes support for normal body structure or function without claiming to diagnose, treat, cure or prevent disease
example: “calcium builds strong bones”

100 percent organic

100% certified organic ingredients, excluding salt and water

organic

at least 95% certified organic ingredients, excluding salt and water

made with organic

at least 70% organically produced ingredients; may name up to three ingredients or categories

specific organic ingredients

less than 70% organic content; organic ingredients may be identified in the ingredient list