Chapter 2

Question 1

Sets of standards against which people’s nutrients and energy intakes can be measured.

Answer 1

Nutrient recommendations

Question 2

These people use the nutrient recommendations to assess intakes and to offer advice on amounts to consume. Individuals may use them to decide how much of a nutrient they need and how much is too much.

Answer 2

Nutrition experts

Question 3

What are the two sets of standards that are important for students of nutrition?

Answer 3

Dietary Reference Intakes (DRI) and Daily Values

Question 4

Are U.S. and Canadian nutrient intake standards. Developed for people’s nutrient intakes. Recommendations that are given for different nutrients. A set of five lists of values for measuring the nutrient intakes of healthy people in the US and Canada. The list are Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), Tolerable Upper Intake Levels (UL), and Acceptable Macronutrient Distribution Ranges (AMDR).

Answer 4

Dietary Reference Intakes (DRI)

Question 4

Familiar to anyone who has read a food label. Are U.S. nutrient standards used on food labels and on grocery store and restaurant signs.

Answer 4

Daily Values

Question 4

In total, the DRI include 5 sets of values:

Answer 4

All of these are what most people find useful to set goals for nutrient intakes:
- Recommended Dietary Allowances (RDA) (adequacy- amount)
- Adequate Intakes (AI) (adequacy-amount)
- Chronic Disease Risk Reduction Intake (CDRR) (risk reduction)
-AMDR
Describe nutrient safety:
- Tolerable Upper Intake Levels (UL)
Research and Policy:
Estimated Average Requirements (EAR)

Question 5

Adequacy- amount. Derive from solid experimental evidence and reliable observations-they are expected to met the needs of almost all healthy people. Nutrient intake goals for individuals; the average daily nutrient intake level that meets the needs of nearly (97-98%) healthy people in a particular sex and life stage group.

Answer 5

Recommended Dietary Allowances (RDA)

Question 6

Adequacy-amount. Based on available scientific evidence and some educated guesswork. Whenever the DRI committee members find insufficient evidence to generate an RDA, they establish this value instead. Level set based on assumed value to ensure nutritional adequacy. Not enough information to determine an RDA. Nutrient intake goals for individuals set when scientific data are insufficient to allow establishment of an RDA value and assumed to be adequate for healthy people.

Answer 6

Adequate Intakes (AI)

Question 7

Risk reduction. The newest of the DRI values. Levels of nutrient intake associated with low risk of chronic diseases. Focuses on nutrient deficiency or toxicity. Example: This established that sodium (when taken excessively) increases chances for heart disease and hypertension. If people consume more than this recommended amount it can effect the risk of obtaining the disease(s).

Answer 7

Chronic Disease Risk Reduction Intake (CDRR)

Question 8

Safety. The highest average daily nutrient intake levels that are likely to pose no risk of toxicity to almost all healthy individuals of a particular population group. Beyond a certain point, it is unwise to consume large amounts of any nutrient, so the DRI committee sets the UL to identify potentially toxic levels of nutrient intake. Usual intakes of a nutrient below this pose a low risk of causing illness; chronic intakes above this pose increasing risks. The absence of this for a nutrient does not imply that it is safe to consume it in any amount. It only means that insufficient data exist to establish a value. The use of this is absolutely necessary to consumers who take supplements or consume foods and beverages to which vitamins or minerals have been added-a group that includes almost everyone. Public health also rely on these values to set safe upper limits for nutrients added to our food and water supplies.

Answer 8

Tolerable Upper Intake Levels (UL)

Question 9

Research and policy. Establish the average nutrient requirements that researchers and nutrition policy makers use in their work. Public health officials may also use them to assess the prevalence of inadequate intakes in populations and make recommendations. The average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular sex and life stage group. These values form the scientific bases upon which the RDA values are set.

Answer 9

Estimated Average Requirements (EAR)

Question 10

This book refers to the RDA and AI values collectively as what?

Answer 10

Dietary Reference Intakes(DRI)

Question 11

The DRI committee set healthy rangers of intake for carbohydrate, fat, and protein known as this. Each of these three energy-yielding nutrients contributes to the day’s total calorie intake, and their contributions can be expressed as a percentage of the total. According to the committee, a diet that provides adequate energy in the following proportions can provide adequate nutrients while minimizing the risk of chronic diseases:

45 to 65 percent of calories from carbohydrate.

20 to 35 percent of calories from fat.

10 to 35 percent of calories from protein.

Answer 11

Calorie Percentage Ranges (AMDR)

Question 12

Characteristics of the DRI:

Answer 12

The values reflect daily intakes to be achieved on average, over time. They assume that intakes will vary from day to day and are set high enough to ensure that the body’s nutrient stores will meet nutrient needs during periods of inadequate intakes lasting several days to several months, depending on the nutrient.

The values are based on available scientific research to the greatest extent possible and are updated to reflect current scientific knowledge.

The values are based on the concepts of probability and risk. The DRI are associated with a low probability of deficiency for people of a given sex and life stage group, and they pose almost no risk of toxicity for that group.

The values are intended to ensure optimal intakes, not minimum requirements. They include a generous safety margin and meet the needs of virtually all healthy people in a specific sex and age group.

The values are set in reference to certain indicators of nutrient adequacy, such as blood nutrient concentrations, normal growth, or reduction of certain chronic diseases or other disorders, rather than prevention of deficiency symptoms alone.

Question 13

True or False?
The DRI are designed for health maintenance and disease prevention in healthy people, not for the restoration of health or repletion of nutrients in those with deficiencies. Under the stress of serious illness or malnutrition, a person may require a much higher intake of certain nutrients or may not be able to handle even the DRI amount.

Answer 13

True

Question 14

Take into account the increased nutrient needs imposed by certain medical conditions, such as recovery from surgery, burns, fractures, illnesses, malnutrition, or addictions.

Answer 14

Therapeutic diets

Question 15

One of the many ways to determine individual DRI requirements. In this type of laboratory study, a subject is fed a controlled diet and the intake and excretion of a nutrient are measured. These studies are only valid for nutrients such as calcium that do not change while they are in the body. For each individual subject, we can determine a requirement to achieve balance for nutrient X. With an intake below the requirement, a person will slip into negative balance or experience declining stores that could, over time, lead to deficiency of the nutrient.

Answer 15

Balance study

Question 16

The amount of a nutrient that will just prevent the development specific deficiency signs; distinguished from the DRI value, which is a generous allowance with a margin of safety.

Answer 16

requirement

Question 17

The average dietary energy intake predicted to maintain body weight and to discourage unhealthy weight gain. In contrast to the recommendations for nutrients, the value set for energy, also known as this, is not generous; instead, it is set at a level predicted to maintain body weight for an individual of a particular age, sex, height, weight, and physical activity level consistent with good health. The energy DRI values reflect a balancing act: enough food energy is critical to support health and life, but too much energy causes unhealthy weight gain. Because even small amounts of excess energy consumed day after day cause unneeded weight gain and increase chronic disease risks, the DRI committee did not set a Tolerable Upper Intake Level for energy.

Answer 17

Estimated Energy Requirement (EER)

Question 18

What reflect the highest level of nutrient need among all population groups, from children of age 4 years through aging adults; for example, the Daily Value for iron is 18 milligrams (mg), an amount that far exceeds a man’s RDA of 8 mg (but that meets a young woman’s high need precisely). Thus, this is ideal for allowing general comparisons among foods, but they cannot serve as nutrient intake goals for individuals. Used solely on food labels to enable consumers to compare the nutrient values of food.

Answer 18

Daily Values

Question 19

List a single value for each nutrient that may be used by anyone who picks up a package of food and reads the label. May include reliable nutrient claims and approved health claims but may also contain structure-function claims of varying reliability.

Answer 19

Food Labels

Question 20

Four Key Dietary Guidelines for Americans 202-2025:

Answer 20

1.) Follow a healthy dietary pattern at every life stage.
2.) Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
3.) Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
4.) Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.

Question 21

Provides a framework intended to be customized to individual needs and preferences, as well as the foodways of diverse cultures in the US. Provides guidance toward choosing a health-promoting diet at every life stage. They recommend eating healthy and exercise and suggest concerns for undersupplied and oversupplied foods. Expanded their scope to include special needs for people during pregnancy, lactation, and infancy. This change highlights the importance of early nutrition and eating patterns on later food choices and well-being.

Answer 21

Dietary Guidelines for Americans

Question 22

These nutrients are chronically under- or overconsumed in relation to their DRI recommendations, indicating a need for change in U.S. eating habits:

Answer 22

Undersupplied foods in US diets:
-Vitamin A, D, Folate, Calcium, Iron, Iodine, Fiber, Potassium
Oversupplied in US diets:
- Saturated fats, sodium, added sugars

Question 23

Suggests that to maintain good health, adults should engage in at least 2 1/2 hours of moderate physical activity each week.

Answer 23

USDA’s Physical Activity Guidelines

Question 24

To help people achieve the goals of the Dietary Guidelines for Americans, the USDA employs this, also known as a food group plan. A diet planning tool that sorts foods into groups based on their nutrient content and then specifies that people should eat certain minimum numbers of servings of foods from each group. If you design your diet around this plan, it is assumed that you will obtain adequate and balanced amounts of the two dozen or so essential nutrients and hundreds of potentially beneficial phytochemicals because all of these compounds are distributed among the same foods. It can also help you to limit calories and potentially harmful food constituents.

Answer 24

USDA Eating Patterns, food group plan

Question 25

The portion sizes of various foods The USDA specifies portions of various foods within each food groups and their subgroups that constitute this and thus can be treated interchangeably in diet planning. needed to deliver similar amounts of any of the nutrients that characterize a particular food group. For example, in the vegetable group, 1 cup cooked kale and 2 cups raw kale are these because both contain similar amounts of the mineral iron.

Answer 25

Nutritional equivalents

Question 26

Not every vegetable supplies every key nutrient attributed to the Vegetables group, so the vegetables are sorted into these by their nutrient contents. All vegetables provide valuable fiber and the mineral potassium, but many from the “red and orange vegetables” subgroup are known for their vitamin A content; those from the “dark green vegetables” provide a wealth of folate; “starchy vegetables” provide abundant carbohydrate; and “legumes” supply substantial iron and protein.

Answer 26

Vegetable subgroups

Question 27

The protein foods group falls into these. All protein foods dependably supply iron and protein, but their fats vary widely. “Meats” tend to be higher in saturated fats that should be limited. “Seafood” and “nuts, seeds, and soy products” tend to be low in saturated fats while providing essential fats that the body requires.

Answer 27

Protein subgroups

Question 28

The grains belong in this group supplying fiber and a wide variety of nutrients. Refined grains lack many of these beneficial compounds but provide abundant energy. The Dietary Guidelines suggest that at least half of the grains in a day’s meals be whole grains or that at least three servings of whole-grain foods be included in the diet each day. (Grain serving sizes in 1-ounce equivalents

Answer 28

Whole Grain Subgroups

Question 29

Helps ensure adequate nutrient intakes and also protects against consuming large amounts of toxins or contaminants from any one food. Achieving these may require effort, but knowing which foods fall into which food groups eases the task.

Answer 29

Variety

Question 30

Are considered to be the most nutrient-dense foods because many processes strip foods of beneficial nutrients and fiber and others add salt, sugar, or fat.

Answer 30

Unprocessed or lightly processed foods

Question 31

Often have low nutrient density, and so must be minimized to meet the Dietary Guidelines. Uncooked (raw) oil is worth notice in this regard. Oil is pure, calorie-rich fat and is therefore low in nutrient density, but a small amount of raw oil from sources such as avocados, olives, nuts, and fish, or even raw vegetable oil, provides vitamin E and essential lipids that other foods lack. High temperatures used in frying destroy these nutrients, however, so the recommendation specifies raw oil.

Answer 31

Highly processed foods

Question 32

What adds empty calories to foods, reducing their nutrient density?

Answer 32

-solid fats and sugars

Question 33

Deliver saturated fat and trans fat. Include: Naturally occurring fats, such as milk fat and meat fats.

Added fats, such as butter, cream cheese, hard margarine, lard, sour cream, and shortening.

Answer 33

Solid fats

Question 34

Calories provided by added sugars and fats with few or no other nutrients. Other empty calorie sources include alcohol, and highly refined starches, such as corn starch or potato starch, often found in ultra-processed foods.

Answer 34

empty calories

Question 35

What beverages are a top contributor of empty calories to the diets of many US adults, but they provide few nutrients?

Answer 35

Alcohol

Question 36

A special set of lists to help people manage their calorie intakes are what?(2) These lists, created by the American Diabetes Association and the Academy of Nutrition and Dietetics, were originally developed for use by people with diabetes but also make a valuable tool for anyone concerned about calories. In other words, the lists facilitate control of energy nutrient and calorie consumption. Unlike the USDA Eating Patterns, which sort foods primarily by their vitamin and mineral contents, these lists group foods primarily by their energy-nutrient contents—carbohydrate, fat, and protein.

Answer 36

Food Lists for Diabetes and Weight management

Question 37

On a food label, the panel of nutrition information required to appear on almost every packaged food. Grocers may also provide the information for fresh produce, meats, poultry, and seafood.

Answer 37

Nutrition Facts

Question 38

Set the requirements for certain label information to ensure that food labels truthfully inform consumers about the nutrients and ingredients in the package. Every packaged food must state the following:
-The common or usual name of the product.

-The name and address of the manufacturer, packer, or distributor.

-The net contents in terms of weight, measure, or count.

-The nutrient contents of the product (Nutrition Facts panel).

-The ingredients in descending order of predominance by weight and in ordinary language.

-Essential warnings, such as alerts about ingredients that often cause allergic reactions or other problems.

Answer 38

The Nutrition Education and Labeling Act of 1990

Question 39

The following information is located on the Nutrition Facts panel:

Answer 39

Serving size. A common household and metric measure of a single serving that provides the calorie and nutrient amounts listed. A serving of chips may be 10 chips, so if you eat 50 chips, you will have consumed five times the calorie and nutrient amounts listed on the label. Keep in mind that label serving sizes are not recommendations. They simply reflect amounts that people typically consume in a serving.

Servings per container. Number of servings per box, can, or package.

Calories. Total food energy per serving.

Nutrient amounts and percentages of Daily Values, including:

Total fat. Grams of fat per serving with a breakdown showing grams of saturated fat and trans fat per serving.

Cholesterol. Milligrams of cholesterol per serving.

Sodium. Milligrams of sodium per serving.

Total carbohydrate. Grams of carbohydrate per serving with a breakdown showing grams of dietary fiber, total sugars, and added sugars. Dietary fiber includes only those fibers known to benefit human health. The sugars section of the label specifies how much of the sugar is added sugar.

Protein. Grams of protein per serving.

Other nutrients present in significant amounts in the food may also be listed on the label. The percentages of the Daily Values are given for a 2,000-calorie diet (see the back of the book).

Daily Values and calories-per-gram reminder. The original label spelled out the Daily Values for a person needing 2,000 or 2,500 calories a day; the updated label simply explains their meaning.

Question 40

Delivers calorie and nutrient information about the weight.

Answer 40

The Nutrition Facts Panel

Question 41

Must state the product’s ingredients in descending order by predominance.

Answer 41

Ingredients List

Question 42

Describes a relationship between a food or its components and a disease or health condition. FDA-approved food label statements that link food constituents with disease or health-related conditions. Examples: “Soluble fiber from daily oatmeal in a diet low in saturated fat and trans fat may reduce the risk of heart disease” or “A diet low in total fat may reduce the risk of some cancers” consumers could be sure that the FDA had substantial scientific support for the claim.

Answer 42

Health claims

Question 43

Are backed by weaker evidence. Claims in the sense that labels bearing them must also state the strength of the scientific evidence backing them up.

Answer 43

qualified claims

Question 44

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 the body, but that omit references to diseases. Examples: “Supports immunity and digestive health” or “Builds strong bones.” Less reliable claims. A label-reading consumer is much more likely to encounter this kind of claim on a food or supplement label than the more regulated health claims. For food manufacturers, printing a health claim involves acquiring FDA permission, a time-consuming and expensive process. Instead, manufacturers can print a similar-looking structure-function claim that requires only FDA notification and no prior approval.

Answer 44

structure-function claims

Question 45

Speed consumers comprehension of nutrient information.

Answer 45

Front-of-package icons

Question 46

How a person can compare the nutrients that sets of meals provide: (2)

Answer 46

1.) Food Composition:
Write down the food’s nutrient values, and compare each one to a standard such as the DRI. By this measure, Monday’s meals are the clear winners in terms of meeting nutrient needs within a calorie budget. Tuesday’s meals oversupply calories and saturated fat while undersupplying fiber and critical vitamins and minerals.
2.) Compare total amounts of foods provided by a day’s meals with the recommended amounts from each group.

Question 47

Scientists rarely use the term “superfood” but acknowledge that most foods from plants supply these. Nonnutrient components of plants, some of which show promise for their potential to influence human health and disease. Compounds in plants that confer color, taste, and other characteristics. Often, the bioactive food components in plants. Thank these for the burning sensation of hot peppers, the pungent flavors of onions and garlic, the bitter tang of chocolate, the aromatic qualities of herbs, and the beautiful colors of tomatoes, spinach, pink grapefruit, and watermelon.

Answer 47

phytochemicals

Question 48

Also called superfoods. A marketing term for whole or modified foods that contain bioactive food components believed to provide health benefits beyond the benefits that their nutrients confer.

Answer 48

functional foods

Question 49

A term with no legal or scientific meaning but used to refer to foods, nutrients, or dietary supplements believed to have medicinal effects.

Answer 49

neutraceutical

Question 50

Phytochemicals structurally similar to the female sex hormone estrogen. Phytoestrogens weakly mimic estrogen or modulate hormone activity in the human body.

Answer 50

pytoestrogens

Question 51

Phytochemicals that resemble cholesterol in structure but that lower blood cholesterol, possibly by interfering with cholesterol absorption in the intestine.

Answer 51

plant sterols

Question 52

The largest phytochemical group. In foods, these contribute bitterness, astringency, color, flavor, odor, or oxidative stability. In the body, they may have health effects but their absorption is limited. Poly means “many”; phenol refers to “ring structure. ”Other phytochemical groups include carotenoids, isothiocyanates, and alkaloids.

Answer 52

phytophenols

Question 53

A substance that may not be digestible by the host, such as fiber, but that serves as food for probiotic bacteria and thus promotes their growth

Answer 53

prebiotic

Question 54

A live microorganism that, when administered in adequate amounts, alters the bacterial colonies of the body in ways believed to confer a health benefit on the host.

Answer 54

probiotic

Question 55

Researchers have identified these potential roles of phytochemicals in human health:

Answer 55

• Protect tissues from oxidation. Many phytochemicals are antioxidants. Although their absorption rates are often low, those that do get in may help to protect vulnerable structures, such as DNA and brain cells, from damage by oxidation.
• Protect nutrients in the digestive tract. Even without absorption, antioxidant phytochemicals may protect sensitive nutrients, such as vitamin E and certain lipids, from destruction.
• Improve bacterial colonies in the digestive tract.
• Lower blood cholesterol. Certain phytochemicals may affect blood cholesterol levels.
• Interact with genes. A few phytochemicals may affect genetic activity.
• Mimic hormones. A few others may act similarly to the body’s own hormones.
• Regulate body functions. Some types may help to lower blood pressure and improve artery functioning.

Question 56

Researchers have found the following foods containing phytochemicals that pose benefits to human health:

Answer 56

-Blueberries, apples, artichokes, any berries, citrus, beans, bananas, celery, coffee, pears, pomegranates, spinach, really most fruits, vegetables, whole grains, and nuts.
- Chocolate
- Soybeans and Soy products
- Tea (green and black)
- Grapes and Wine
- Yogurt
-Broccoli sprouts (contain 10,000 different phytochemicals)

Question 57

These phytochemicals show fewer age related mental declines. These phytochemicals belong to the large chemical group known as polyphenols, may act as antioxidants in the brain and thus limit damage to brain cells by oxidation. May help people stay mentally sharper as they age and less cognitive decline. The blood flow through the brain increased and increased higher scoring on tests of memory. May help improve blood vessel functioning, a potential benefit for brain and heart health. Not scientifically considered a “superfood”

Answer 57

Blueberries and Other Berries

Question 58

Antioxidant compound from these phytochemicals can absorb into the bloodstream, and at the same time, potentially harmful oxidizing compounds in the blood can drop significantly. Evidence suggests that polyphenols in this may improve blood vessel functioning, but only when eaten in moderation. Associations with the heart health vanishes when consuming more than one serving per day. Most studies report little or no effect of mood even though it may make consumers happy cause of how yummy it is. Weight gain is noticed with this and most people are better off obtaining phytochemicals from nutrient-dense, low-calorie fruits and vegetables— and savoring this as an occasional treat.

Answer 58

Chocolate

Question 59

Some evidence shows that these phytochemicals can protect the heart. These phytochemicals of this group include edamame, miso, soy milk, tofu, or meat replacers, contain contain cholesterol-like plant sterols that may inhibit cholesterol absorption, thus lowering blood cholesterol (an indicator of heart disease risk). Other phytochemicals of this group may oppose oxidation or alter lipid metabolism, and these, too, may benefit the heart. Reduce risk of heart disease and heart attack. These include phytoestrogens, compounds that have two opposing effects: they either mimic or oppose estrogen’s activities in the body. Many factors, such as dosing, age and ethnicity of subjects, and the form of the phytoestrogen affect its actions, and these effects are not yet fully understood. Certain cancers, including breast, colon, and prostate cancers, can be estrogen-sensitive, meaning that they grow when exposed to the hormone estrogen.

Answer 59

Soybeans and Soy Products

Question 60

These phytochemicals provide lower risk of dying from digestive tract cancers and heart disease than nondrinkers, possibly due to the antioxidant activity of polyphenols found in green tea. Black tea, the type most U.S. consumers drink, is also a major source of polyphenols and may also contribute to longevity and chronic disease resistance. Although, green tea is hazardous to health as a supplement. Can cause liver damage and has an EGCG compound that is linked with liver toxicity especially when consumed in larger quantities, but really mainly an issue when consumed as a supplement.

Answer 60

Tea- Black and Green

Question 61

These phytochemicals contain a number of polyphenols, and among them is a small amount of resveratrol. Other resveratrol sources include berries and peanuts with skins. Resveratrol shows promise in research as a bioactive food component. In test tubes, resveratrol demonstrates the potential to reduce harmful tissue inflammation that often accompanies cancer, diabetes, obesity, and heart disease. Also to its credit are studies in which resveratrol seemed to extend the life of fish and worms. In people, however, resveratrol is poorly absorbed, and evidence is lacking to conclude that any of these effects occur in human beings. As for wine, most authorities agree that the known risks of drinking alcohol outweigh any theoretical possibility of a benefit.

Answer 61

Grapes and Wine

Question 62

Lacks the typical phytochemicals of plants. Is a fermented food with living Lactobacillus or other bacterial strains that turn milk into yogurt, buttermilk, or kefir. Such microorganisms, called probiotics, can set up residence in the digestive tract and alter its functioning. Lactobacillus and other bacteria can correct the diarrhea that can follow the use of antibiotic drugs. Researchers are investigating whether probiotics may oppose colon cancer, ulcers, and other digestive tract problems; reduce allergies; foster resistance of colon tissues to infections; or to oppose diabetes or obesity development. Probiotic supplements may be safe for most healthy adults, but patients with pancreatic diseases or weakened immunity have contracted serious infections after consuming them. Among hospitalized children with dangerous blood infections, genomic testing confirmed probiotic supplements administered by well-meaning adults as the source of the infecting bacterium. Microbes need food, and prebiotics—that is, nondigestible carbohydrates (fibers) or other nutrients—provide substrates upon which digestive tract bacteria can feed. With sufficient quantities of the right foods, a beneficial colony multiplies rapidly. The converse is also true—starved microbial communities die out and other, potentially less beneficial colonies rapidly take their place. A high-quality plant-based diet provides the a steady supply of substrates for beneficial colonies to thrive, making supplements of prebiotics unnecessary.

Answer 62

Yogurt

Question 63

True or False?
The DRI are estimates of the needs of healthy people only. Medical problems alter nutrient needs.

Answer 63

True