Dietary Reference Intakes (DRI)
- set recommended intakes and limits for vitamins, minerals, carbs, fiber, lipids, protein, water, and energy
- set of five lists of values measuring the nutrient intakes of healthy people in the US an Canada
- EAR, RDA, AI, UL, AMDR
Daily Values
nutrient standards used on food labels and on grocery store and restaurant signs.
Recommended Dietary Allowances (RDA)
- nutrient intake goals for individuals
- average daily nutrient intake level that meets 97-98 percent of healthy people in a particular life stage/ gender group
Adequate Intakes (AI)
- nutrient intake goals for individuals set when scientific data are insufficient to allow or assumed to b adequate for healthy people.
Tolerable Upper Intake Levels (UL)
the highest average daily nutrient intake levels that are likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage/ gender group.
Estimated Average Requirements (EAR)
nutrient values used in nutrition research and policy making the basis upon which RDA values are set; the average daily nutrient intake estimated to meet the requirements of half of the healthy individuals in particular life stage/ gender group.
Acceptable Macronutrient Distribution Ranges (AMDR)
values for carbs, fat, protein expressed as percentages of total daily caloric intake
Dietary Guidelines for Americans
- healthy eating patterns
- variety
- limit calories from sugar, saturated fats, sodium
- shift to healthier food and beverage
- less 10% of your daily intake of sugar, fat, or sodium
Food Group Plan
diet planning tool sorting foods into groups based on nutrients content specifying min of servings from each food group
nutritional equivalents
- portion sizes of various foods delivering similar amounts of nutrients
- 1 cup cooked kale = 2 cups raw kale
Red/ Orange vegetables
Vitamin A
Dark green vegetables
folate
nutrient density
measure of nutrients provided per calorie of food.
- provides vitamins, minerals, no solid fats, added sugars, or refined starches or sodium
solid fats
- fats that are high in saturated fat and usually not liquid at room temperature.
- butter, beef fat, chicken fat, pork fat, stick margarine, coconut oil, palm oil, shortening
- deliver saturated fat/ trans fat
Empty Calories
- calories provided by added sugars, solid fats, with few or not nutrients
- alcohol, refined starches, corn starch, potato starch, ultra processed foods
Nutrition Facts
food label, panel of nutrition information required to appear on all packed food.
What’s on a label
- Serving size
- calories per serving
- nutrient quantities
- nutrients required for daily values
- Daily reminder for selected nutrients for a 2000 cal diet
- now added sugars in grams
- footnote explains daily values
Nutrient claims
FDA- approved food label statements that describe the nutrient levels in foods
“Fat free” or “less sodium”
Health Claims
- FDA approved food label statements that link food constituents with disease or health-related conditions.
- “a diet low in total fat may reduce the risk of some cancers.”
Structure - function claims
legal but largely unregulated statements permitted on labels of foods and dietary supplements, describing the effect of a substance on the structure or function of a body.
“supports immunity and digestive health”
Phytochemicals
- non nutrient components of plants, some under study for human health/ disease
- responsible for sensory properties in food; taste, aroma, texture, and color
- hot peppers, bitter in chocolate, colors of tomatoes, spinach, pink grapefruit, watermelon
- artichokes, beans, coffee ,pomegranates, seeds, spinach, strawberries, fruit and vegetables.
flavanoids
- compounds found in fruits/ vegetables
flaxseeds
- rich in lignans
- cholesterol phytochemical that bacteria of the digestive tract convert into phytoestrogens supplied by seeds, whole wheat, vegetables
Garlic
- contains antioxidant organosulfur compounds may inhibit cancer development
