Chapter 2

Question 1

Dietary reference intake tables, or DRI, are what supports

Answer 1

the famous food guides
everyone is familiar with

Question 2

Dietary Reference Intakes (DRIs) are defined as

Answer 2

reference values that are quantitative
estimates of nutrient intakes to be used for planning and assessing diets for healthy
people.

Question 3

DRI term is an umbrella term, a group name. The group includes

Answer 3

set of 6 nutrients intake standards aimed for healthy people.

Question 4

In the past, going back to the late 1930s, the sole purpose of DRIs was to

Answer 4

reduce risk of
deficiency diseases.

Question 5

In the past, going back to the late 1930s, the sole purpose of DRIs was to reduce risk of
deficiency diseases.
Today, in developed countries, deficiency diseases are rare. Nobody worries about
getting scurvy anymore. What has replaced them are

Answer 5

chronic diet related diseases

Question 6

DRI (diet reference intakes) today have three objectives:

Answer 6

1. Prevent deficiency diseases in healthy people
2. make recommendations that reduce the risk of developing diet related chronic diseases
3. Establish the upper safety level for nutrient intake

Question 7

all 6 nutrient intake standards can be split into two groups: the first group includes the:

Answer 7

EAR, RDA, AI and UL. The first three target deficiency
diseases while the UL targets supplement use

Question 8

And here are all 6 nutrient intake standards split into two groups:
The first group includes the: EAR, RDA, AI and UL. The first three target deficiency
diseases while the UL targets supplement use. All essential nutrients

Answer 8

have one or more of these DRIs.
(whether it is a glucose or vitamin)

Question 9

all 6 nutrient intake standards can be split into two groups, the second group known as __, target exclusively __

Answer 9

The second group, known as the DRIs for energy and macronutrients target exclusively
carbs, lipids and protein intake.
These nutrient standards are different. Specifically because they deal with calorie
intake.

Question 10

Nutrient standards differ by (2)

Answer 10

gender and lifestage.

Question 11

Nutrient standards differ by gender and lifestage.
Males have __ lifestages, while females have __ - to include periods of pregnancy and
lactation.

Answer 11

males have 10 life stages
females have 16 life stages

Question 12

Estimated Average Requirements (EAR) definition:

Answer 12

average daily intake level of a nutrient to meet the needs of half of the healthy people in
a particular life stage or gender group

Question 13

Two important features of the Estimated Average Requirements (EAR):

Answer 13

(1) EAR is based on diagnostic
test that can measure adequate amounts in the human body
(2) The second important feature of the EAR is that it is simply a requirement, which is
different from a recommendation. Why the distinction? If recommendations are based
on the EAR, 50% of the population would develop a deficiency disease.

Question 14

The Gold standard in DRIs is the

Answer 14

Recommended Dietary Allowance (RDA)

Question 15

Recommended Dietary Allowance (RDA) is defined as:

Answer 15

the average daily nutrient intake level that meets the needs of
98% of healthy individuals in a particular lifestage or gender group

Question 16

It is the estimated average requirement (EAR) multiplied by some factor to push the recommended intake amount to the
far end of the right hand side of the symmetrical distribution.

Answer 16

Recommended Dietary Allowance (RDA)

Question 17

without an
__, an RDA cannot be established.

Answer 17

estimated average requirement (EAR)

Question 18

For nutrients where an EAR, and consequently an RDA, cannot be established, we
venture into a guessing game. The guessing game results into the nutrient standard
known as

Answer 18

adequate intake -AI.

Question 19

The AI is based on

Answer 19

the intake levels of a healthy group of people in a population.

Question 20

AI is closer to the EAR or RDA

Answer 20

based on the nutrient intake level of a healthy group of people we can assume that it is
higher than the EAR it may lie somewhere slightly below or above the RDA. One thing is for sure - it is
below the tolerable upper intake level

Question 21

Tolerable Upper Intake Level (UL) defined as

Answer 21

the highest level of usual daily nutrient intake likely to be safe

Question 22

So the UL is meant to

Answer 22

avoid excesses especially when using supplements

Question 23

DRIs
for Energy and Macronutrients: the EER is defined as:

Answer 23

the average dietary energy intake that maintains energy balance
in a healthy person.

Question 24

How is the EER calculated?

Answer 24

The mathematical expression that calculates your energy requirement takes into
account your physical activity level, height, weight, age, and gender.The EER is defined as the average dietary energy intake that maintains energy balance
in a healthy person.
Note that the EER is not calculated for a group within a certain life stage as were
previous nutrient standards. Instead, the EER is an individualized estimate

Question 25

. Acceptable Macronutrient Distribution Ranges (AMDRs)

Answer 25

45 to 65% of your energy intake should come from carbohydrates, 20 to 35% from fat and 10 to 35% from protein.

Question 26

he defining feature of the AMDR is that

Answer 26

it targets reducing the risk of diet related to chronic diseases while taking into account obtaining adequate amounts of energy for a healthy person. Note again how this nutrients standard does not target members of a specific gender or lifestage group. This recommendation applies to all healthy people.

Question 27

grain placed in soil will germinate into a plant. A grain is therefore a seed that contains

Answer 27

a plant embryo also known as the germ

Question 28

A grain is therefore a seed that contains a plant embryo also known as the germ. The germ derives its nourishment from

Answer 28

from the carbohydrates stored in the endosperm

Question 29

the seed of a grain is protected by

Answer 29

the fiber rich outer layer known as the bran.

Question 30

These three parts _ make up every seed, including grains.

Answer 30

the germ, endosperm and bran

Question 31

nutrients derived from grains include:

Answer 31

carbohydrates, fiber, vitamins (in particular folate, thiamin, riboflavin, niacin, and vitamin E), and the minerals magnesium and iron.

Question 32

A grain is fiber rich only when

Answer 32

whole.

Question 33

Wheat germ contains mostly

Answer 33

plant embryos.

Question 34

Wheat bran contains mostly

Answer 34

the outer jacket of the seed -the bran

Question 35

Another important feature of grains is that they all belong to a single plant family. This family is known as the

Answer 35

grass family

Question 36

Health Canada defines whole grains as

Answer 36

the dried seeds of cereal species.

Question 37

a final feature of grain products is that grain foods like bread and morning cereal are often

Answer 37

nriched or fortified to replace nutrients lost during refinement.

Question 38

fortification

Answer 38

the addition of supplementary nutrients.

Question 39

Refined foods, like white bread, have lost a significant amount of their nutrients. Nutrients are added back in a process known as

Answer 39

enrichment

Question 40

Meat, poultry and fish provide a rich source of

Answer 40

protein, vitamins B6 and B12 and the minerals, iron, and zinc.

Question 41

e alternatives include legumes, eggs, nuts and seeds. These alternatives are also rich in protein and for this reason are grouped with the meat. But in addition to protein, the alternatives, in particular legumes and nuts, are also a great source of

Answer 41

fiber, magnesium, and potassium

Question 42

Legumes, eggs, nuts, and seeds are foods designed by nature to

Answer 42

to be food for an embryo.

Question 43

string beans, peas, lentils and peanuts all belong to a common plant family. This plant family is called the legume family. What is the defining feature of the legume family?

Answer 43

n addition to sharing a similar floral structure, the seeds of members of the legume family are enclosed in a pod. The taxonomic similarity between kidney beans, lentils, and string beans becomes apparent. These seeds, like the grains, are tiny energy packets meant for the nourishment of the developing embryo

Question 44

ilk and alternatives group. This group includes milk and milk products that retain their content of the mineral calcium. Foods in this group are fortified with

Answer 44

vitamins A and D in Canada