9,10: analyzing diets

what is an optimal diet

diet free from deficiencies nor excesses

what were the three steps in research that led to current standards and guidelines

preventing deficiencies, commodity crops and fortification, preventing chronic disease

what are DRIs

dietary reference intake: used to assess and plan diets

list the formal and informal DRIs

formal: EAR, RDA, AI, UL

informal: EER, AMDR

what is EAR

estimated average requirement: daily intake value of nutrient estimated to meet requirement for 50% healthy individuals in a life stage/gender group

what is RDA

recommended dietary allowance: daily dietary intake level of a nutrient considered sufficient to prevent chronic diseases - meets requirements of 97.5% healthy individuals in life stage/gender group

how do you calculate RDA

RDA = EAR x 1.2

what is AI

adequate intake - average daily nutrient intake recommended when RDA cant be established due to lack of evidence - theoretically higher than RDA

how is AI determined

experimentally determined approximations, estimates of observed median nutrient intake by group

what is UL

upper limitL max nutrient intake likely to pose no risk of adverse effects - shouldn’t be a goal

what is EER

estimated energy requirement: average daily energy needed - recommendations exist but will always be specific to the individual

from carbs, proteins, and lipids

what is the recommended EER for males and females

males: 2400 kcal/day

females: 2000 kcal/day

what is AMDR

acceptable macronutrient distribution range: range of intake as a percent of EER associated with good health and reduced risk of chronic diseases while providing recommended intake of essential nutrients

what are the AMDRs for carbs, proteins, and fat

carbs: 45-65%

proteins: 10-35%

fat: 20-35%

what is the caloric content of carbs, proteins, and fat

carbs: 4 kcal/g

proteins: 4 kcal/g

fat: 9kcal/g

how do you determine if food is more nutritionally or calorically dense

x = nutrient amount in food/nutrient RDA

y = calorie amount in food/daily calorie needed

if x>y, nutrient dense // if x<y, calorie dense

what is the NLEA

national labeling and education act

passed in 1990, in place by 1994: everything needs a nutrition label except fresh fruits and veggies, fish, meat, poultry

what is DV

daily value: generic standards set by FDA to make DRIs more user friendly

what is DRV

daily reference values: energy containing nutrients, percentage of daily value

what is RDI

reference daily intake: micronutrients - display %DV at highest RDA for people over 4 years old

cut off for high and low nutrient content

%DV of nutrient per serving: 5% low, 20% high

nutrition label accuracy

FDA’s max legal error is 20%

most are within 5%

describe the difference between organic and natural foods

natural: grown in nature without input of humans - ex. fruits, veggies, seeds, nuts

organic: more regulated - no pesticides, GMOs, antibiotics, hormones, etc.

what does the AHA heart checkmark mean

low in saturated fat and cholesterol, extra lean, whole grain

3 types of whole grain stamps

all grains are whole

at least half of the grains are whole

a significant amount of grains are whole