Nutrit chapter 3

Requirement

smallest amount of a nutrient that maintains a defined level of nutritional health

Estimated Average Requirement (EAR)

A TYPE OF DRI, necessary daily amount of nutrient that meets needs of 50% of healthy people

Dietary reference intakes (DRI)

Various energy and nutrient intake standards for Americans to prevent deficiencies and chronic diseases.

Recommended dietary allowance (RDA)

nutrient keeps recommendations that meet needs of 97 to 98% of people. IT IS AN EAR WITH A MARGIN OF SAFETY 

Who develops dietary reference intakes?

Food and nutrition board

Adequate intake (AI)

diet recommendations for nutrient with not enough info for RDAS

Tolerable upper intake level (upper level or UL)

highest average amount of nutrient that is unlikely to be harmful when consumed daily. 

Estimated energy requirement (EER)

Average daily intake (KCAL) that meets needs of healthy person

Acceptable macronutrient distribution ranges (AMDRS)

Range of macronutrient intake and reduced risk of deficiency diseases

AMDR for carbs

45 - 65%

AMDR for protein

10 - 35%

AMDR for fat 

20 - 35 %

Chronic disease risk reduction intakes (CDRRS)

Nutrient intake levels that reduce chronic disease risk within a healthy population ONLY SET FOR SODIUM

Example of EAR 

Vitamin c 75mg/day for males and 60mg day for females age 19 through 50 years 

Example for RDA

Vitamin C 90mg/day for males (nonsmokers) and 75mg/day for females 19 through 50 years (nonsmokers)

AI example

Vitamin c 40mg/day for infants from birth through 6 months of age

UL example 

vitamin c 2000mg/day for adults 

EER example

300 kcal/day for active males and 2400 kcal/day for active females ages 21 through 24 years

CDRR example

sodium 2300 mg/day limit for adults 

Enrichment

adding nutrients lost during process, have specific amount of iron and four b vitamins

Fortification

adding any new nutrient to food

whole grains have more what than refined grains?

fiber and other nutrients

what is dairy 

products that retain calcium after processing

Protein

beef, pork, lamb, shellfish, poultry, dry beans, legumes, peas, eggs, nuts, and seeds and are RICH SOURCERS OF IRON ZINC AND B VITAMINS

The body absorbs what minerals better then plant?

animal

Fruits

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

Vegetables

fresh, cooked, canned, frozen, dried/dehydrated, 100% juice

Subgroups of veggies

dark green, orange, red, beans, peas, and lentils, starchy

What are good sources of fat-soluble vitamins 

Nuts, seeds, seafood, olives, and avocados 

avoid consumption of what and what

solid fats and high sugar contents

Minimally processed food

food has simple kinds of processi3ng like peeling, canning, or freezing

Ultra-processed food

numerous ingredients that were added during production to improve desirable characters and enhance shelf life

Dietary guidelines for Americans 2020-2025

Healthy diet pattern @ every life stage, individualize nutrient dense food and beverages, limit added sugars, saturated fats, sodium, limit alcoholic beverages

What does a healthy eating pattern include?

Veg, whole fruit, whole grain, fat or low dairy, protein foods, oils, seafood, legumes, and nuts

What should a healthy eating pattern limit?

Saturated fats, trans fats, added sugars, sodium, alcohol, refined grains, red and processed meats.

Diet for infants’ birth - 6 months

ONLY breast milk or iron formula 

6 - 12 month old

low sodium, nutrient dense food, milk or formula, allergenic foods, foods rich in iron or zine, no food or drink with added sugars.

12 - 23 months

cows milk + soy beverages, low-sodium nutrient dense foods, no added sugars.

2 - 18 years

limit added sugars

Females who can become pregnant, are, or breastfeeding

8-12oz of seafood per week, no certain fish (high methylmercury), iron-rich foods or iron supplements, no alc and limit caffeine, 400mg of folic acid

How much of your total cals daily should come from saturated fats or added sugars?

less than 10 %

How much sodium should you have per day?

Less than 2300 mg 

The FDA regulates and monitors (blank) that can be placed on food labels, including claims about health benefits. 

Information 

What must food labels identify

Name/type of food and net weight

What can’t you gain from plant-based foods only?

Cholesterol

Daily values 

Set of nutrient intake standards developed for labeling purposes.

Daily values are based on the highest what?

RDA and AI

Health claims

describes how food, ingredient, or supplement may reduce risk of nutrition related condition.

What must health claims include?

Have benefits included in overall diet, not misleading, 10% or more DVs before fortification, people over 2 years, may or might. 

Structure/function claims

Nutrient or dietary supplement plays a role in structure or promoting normal function

Examples of structure/function claims

“Calcium builds stronger bones” or “Fiber maintains bowel regularity”

Nutrition content claim 

Level of nutrient, free, low, high, more, reduced

what is the supplement label disclaimer

FDA disclaimer must be present if a structure/function claim is made on the label

Serving size must be shown in what?

Household or metric units

Servings and calories should be what?

Per container

The list of ingredients on a label should be in what?

Descending order by net weight

A nutrition facts panel uses what and what to dictate amounts of nutrients in a serving 

grams and miligrams 

If a food has been fortified or claims have been made about the content what is required?

Listing food components.

Define organic food

Foods with no antibiotics, hormones, synthetic pesticides, genetic improvement, or spoilage killing radiation

100% organic food can have the USDA label?

Yes 100% organic food can have label

something 95% organic is referred to as just organic, can it have USDA label?

Yes 95% organic food can have label 

Something 70 to 95% or “Made with organic” can it have label?

No it cannot have label

Is organic more nutritious than conventionally grown crops?

No organic food is not more nutritious.