Nutrition Essentials: DRIs, MyPlate, and Research Methods

Vocabulary flashcards covering key nutrition concepts, DRIs, MyPlate, food labels, and research methods from the lecture notes.

DRI (Dietary Reference Intakes)

A set of reference values used to plan nutrient intakes for typically healthy individuals.

RDA (Recommended Dietary Allowance)

Daily intake level that meets the nutritional requirements of about 97–98% of healthy people.

AI (Adequate Intake)

A recommended intake used when the RDA cannot be determined; an estimate believed adequate for about half of healthy individuals.

EAR (Estimated Average Requirement)

Average daily nutrient intake estimated to meet the requirements of 50% of healthy individuals.

UL (Tolerable Upper Intake Level)

Maximum daily nutrient intake unlikely to cause adverse health effects.

Carbohydrates

Macro-nutrient; provides energy (4 kcal/g); primary energy source for body.

Lipids (Fats)

Macro-nutrient; high energy density (9 kcal/g); provides essential fatty acids and fat-soluble vitamins.

Proteins

Macro-nutrient; 4 kcal/g; main role in growth, tissue repair, and enzyme production; can be used for energy.

Vitamins

Micronutrients; organic compounds that enable enzymatic reactions; do not provide energy directly.

Minerals

Micronutrients; inorganic elements with structural/regulatory roles; do not provide energy.

Water

Essential nutrient; does not provide energy but supports hydration and bodily processes.

Phytochemicals

Biologically active plant compounds; not essential nutrients but may support health.

Macronutrients

Nutrients required in large amounts: carbohydrates, lipids, proteins, and water.

Micronutrients

Vitamins and minerals required in smaller amounts; not energy-yielding but cofactors in metabolism.

Choosing Good Nutrients (Influences on food choices)

Factors affecting what and how we eat: availability, convenience, taste, culture, religion, social/psychological context, economics, ethics, body image, education, and more.

Dietary Guidelines for Americans

Evidence-based guidelines to guide healthy eating patterns and public policy.

MyPlate

A visual guide for balanced eating across food groups: grains, vegetables, fruits, dairy, protein, and small amounts of oils.

Food Labels

Nutritional information on packaged foods, including serving size, calories, nutrients, and % Daily Values.

AMDR (Acceptable Macronutrient Distribution Ranges)

Ranges for macronutrients as a percent of total calories: Carbs 45–65%, Protein 10–35%, Fat 20–35%; saturated fat <10%, trans fat <1%, PUFA 5–10%, MUFA 10–15%.

Daily Values (DV) and %DV

A reference used on labels based on a 2,000-calorie diet; %DV helps compare nutrient amounts.

Serving Size

Typical portion size used on the food label; calories shown are per serving.

Energy Sources (Calories per gram)

Carbs 4 kcal/g, Protein 4 kcal/g, Fat 9 kcal/g; fats are the most energy-dense nutrient.

Nutrient Claims

Label claims that express the amount or level of a nutrient (e.g., Low sodium, Reduced fat, Free, Good Source, High in).

Health Claims

Claims that a nutrient or food may reduce risk of a disease; must meet FDA criteria and be evidence-based.

Structure/Function Claims

Claims about a nutrient's role in maintaining normal body structure or function; FDA disclaimer applies; not disease-focused.

Nutrient Claims Examples

Examples include Low calorie, Free, Reduced, Light, Good Source, High in.

Peer-Reviewed

Research published in journals that has been reviewed by field experts prior to publication.

Randomized Clinical Trials

Interventional studies where participants are randomly assigned to groups to determine cause-effect relationships.

Epidemiological Studies

Observational studies of populations; assess associations between exposures and health outcomes; cannot prove causation.

Control Group

Group in an experiment that does not receive the experimental treatment or receives a placebo for comparison.

Randomization

Assigning participants to groups by chance to reduce bias and improve representativeness.

Generalizability

The extent to which study results apply to broader populations beyond the study sample.

Red Flags of Junk Science

Warning signs such as quick fixes, dramatic certainty, single-study conclusions, vague claims, or industry-bias-driven results.