Chapter 2- Tools for Healthy Eating Flashcards
(26 cards)
What are the key principles of healthy eating?
Balance, Variety, Moderation
Undernutrition
not meeting nutrient needs
Overnutrition
excess nutrients and/or calories in diet
Tools to help avoid under/over nutrition
DRI, Dietary Guidelines for Americans, MyPlate, Nutrition Facts panel
Dietary Reference Intake
Tell you how much of each nutrient you need to consume to have good health, prevent disease, avoid unhealthy excess; updates periodically on latest scientific research
What are DRI’s comprised of?
Estimated average requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UI)
Estimated Average Requirement
Average amount of a nutrient known to meet the needs of 50% of individuals of same age and gender; Starting point for determining other values
Recommended Dietary Allowance (RDA)
Based on EAR, but set higher; represents the average amount of a nutrient that meets the needs of nearly all individuals (97-98%)
Adequate Intake
used if EAR & RDA are insufficient; next best estimate of nutrient needed to maintain good health
Tolerable Upper Intake Level
refers to the highest amount of nutrient that is unlikely to cause harm if consumed daily (consuming higher than UL may cause toxicity)
Acceptable Macronutrient Distribution Range (AMDR)`
Recommended range of intake for energy nutrients (carbs 45-60%, fat 20-35, protein 10-35)
Estimated Energy Requirement (EER)
amount of daily energy needed to maintain healthy body weight and meet energy needs; takes into account age, gender, height, weight, and activity level
How to use DRIs?
To plan a quality diet & healthy food choices; meet RD & AI but not exceed UL; consume nutrients within AMDR
T/F dietary guidelines for americans reflect the most current nutrition and lifestyle advice
True
Who and how often do they update the dietary guidelines for americans?
USDA & DHHS; every 5 years
What are the 4 recommendations for dietary guidelines for americans?
1) Follow a healthy dietary pattern across the lifespan 2) Customize and enjoy nutrient-dense food to reflect personal preferences 3) Focus on meeting food group needs with nutrient-dense foods & stay within calorie limits 4)Limit intake of food containing high in added sugars, saturated fat and sodium, limit alcohol
DASH
Dietary approaches to stop hypertension
My plate
serves as an icon to remind consumers to eat healthy; promotes planning proportionality, moderation, variety, and personalization
Nutrient Density
amount of nutrients a food contains in relationship to the # of calories it contains
Energy density
refers to foods that are high in energy (calories) but low in weight or volume; more cal/g
What does the FDA mandate be on every package of food?
Name, net weight, name & address of manufacturer, list of ingredients, nutrition facts panel
What must the nutrition facts label contain?
Servings sizes that are similar to other products, how a serving food fits into an overall daily diet, uniform definitions, health claims that are accurate
What are food exempt from nutrition labeling?
Coffee/tea, spices, flavoring, bakery foods, ready-to- eat
Daily Values (DVs)
established reference levels of nutrients, based on 2k calorie diet; given as %
