Basic Nutrition - Chapter 2 "The Pursuit of a Healthy Diet"

Adequacy

a diet that provides all of the nutrients and energy/ calories in amounts sufficient to maintain health.

Balance

balancing the whole diet and designing an eating pattern that is both adequate and balanced are important.

Calorie Control

supply the amount of energy you need to maintain a healthy weight.

Nutrient Density

 meet nutrient needs and stay within calorie limits

Moderation

try to eat meals that do not contain excessive amounts of any one nutrient, solid fats, and major sources of saturated fatty acids.

Variety

to incorporate a wide selection of different foods from within and among the different food groups rather than eating the same foods fay after day

Social Determinants of Health

• Economic Stability

• Education Access

• Health Care Access

• Neighborhood / Built Environment

• Social/Community Condition

DRI

prevents nutrient deficiencies in a population as well as reduces risk for chronic diseases.

Estimated Average Requirement (EAR)

the amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender.

Recommended Dietary Allowance (RDA)

set at a point high enough to cover most healthy people without creating an excess in people who do not require as much nutrient X.

Adequate Intake (AI)

The average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA.

Tolerable Upper Intake Level (UL)

maximum daily intake of a nutrient that is unlikely to pose risk of adverse effects in healthy people.

Estimated Energy Requirement (EER)

the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health.

Acceptable Macronutrient Distribution Range (AMDR)

a range of intakes for a particular energy source that is associated with a reduced risk of chronic disease while providing adequate intakes of essential nutrients.

Life Diseases

Conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, excessive drinking, and smoking.

Food Group Plan

A diet-planning tool, such as MyPlate, that groups foods according to similar origin and nutrient content and then specifies the amount of food a person should eat from each group.

MyPlate

• Fruits

• Grains

• Vegetables

• Protein

• Dairy

4 Key Components To Achieve a Healthy Lifestyle

1. Personalization

2. Variety

3. Proportionality

4. Moderation

4 Nutrients that are of low intake in America

1. Vegetables

2. Fruits

3. Dairy

4. Oils

Food Labels

used to understand the nutrients a food supplies or lacks is essential.(name of the food, name of the manufacturer, net contents of the package, and theingredients list).

The Food Label Makeover-

 In July 2016, FDA updated to reflect new dietary recommendations and public health concerns. (out-of-date serving size, emphasize calories, daily value, present calorie and nutrition information, added sugars, listing potassium and vitamin D, and revising the daily values of nutrients).

Nutrition Facts Panel

must indicate the amount of certain mandatory nutrients that one serving of the food contains.

Percent Daily Values

the percentage of a nutrient that a serving of the food contributes to a healthy diet. Can be used as a comparison-shop.

Nutrient content claims

claims such as low-fat and low-calorie used on food labels to help consumers who don’t want to scrutinize the Nutrition Facts panel get an idea of a food’s nutritional profile. These claims must adhere to specific definitions set forth by the Food and Drug Administration.

Health Claims

a statement linking the nutritional profile of a food to a reduced risk of a particular disease.

Empty Calories

little to no nutritional value

Dietary Pattern

it is the combination of foods and beverages that constitutes an indicvidual’s complete dietary intake over time.

Example of Nutrient-Dense Beverage

1 c 1% milk

2,000 calorie diet

- Grains 6oz

-Vegetables 2 ½ cups

- Fruit 2 cups

- Dairy 3 cups

- 5 ½ oz

- 6 tsp

- daily limit for discretionary calories (calories for other uses) = 270 cal

8 Core Key Pillats

1. Eat the right amount for you

2. Priortize protein foods at every meal

3. Consume dairy - (healthy fats and expressly support whole-fat dairy products)

4. Eat vegetables and fruits throughout the day

5. Incorporate healthy fats

6. Focus on whole grains

7. Limit highly processed foods, added sugars, and refined carbohydrates

8. Limit alcohol consumption

Microbiome

your gut contains trillions of bacteria and other microorganisms

Disrupt GUT Balance

Highly processed foods

Benefits to GUT

Vegetables, fruits, fermented foods, and high-fiber foods

Sodium and electrolytes are essential for

Hydration

Ages 14 and above, should consume less than ______ mg per day of sodium

2,300 mg

Importance of fruits and vegetables because they also provide

• Phytochemicals

• Antioxidant Nutrients

Nutrient Claim

characterize the level of a nutrient in the food

Health Claim

characterize the relationship of a food or food component to a disease

Structure / Function Claim

describe the effect that a nutrient or dietary ingredient has on the structure or function of the body, but cannot mention a disease or symptom

Three Types of Claims on Labels

Nutrient Claims

Health Claim

Structure / Function Claim