Unit 3 Dietary Reference Intakes And Diet Planning Guides

Question 1

What are nuterient recommendations

Answer 1

Researchers and nutrition experts review scientific literature and make recommendations/standards for nutrion professionals to use for measuring people’s energy and nutrient intakes

The nutrition expert can then use these recommendations to assess intakes and give advice on amounts to consume

Question 2

What is DRI

Answer 2

DRI: dietary reference intakes

A list of five nutrients standards to plans and assess diet :

EAR: estimated average requirements

AMDR: acceptable macronutrient distribution ranges

RDA: recommended dietary allowance

AI: acceptable intake

UL: Tolerable upper intake levels

Question 3

What are DV

Answer 3

Daily values

Nutrient standards used on food labels , in grocery stores , etc. the DV allow comparisons among food with regard to their nutrient contents

Question 5

What is the difference between DRI reports and daily values

Answer 5

DRI reports have nutrient intake standards set for people living in Canada and the US

Daily values are Canadian and US standards that are on food labels

Question 6

What are the two kinds of DRI values

Answer 6

RDA and AI: they set the nuterient intake goals

UL: define a tolerable upper intake level of safety for nutrient intakes

Question 7

What are RDA and AI

Answer 7

Both are Nutrient intake goals for individuals

RDA: The average daily nutrient intake level that meets the needs of 97-98 percent of healthy people, derived from the EAR

AI: it’s the nutrient intake goal used when RDA can’t be found . Found based on experimental /observed data

Question 8

What is UL

Answer 8

The maximum daily intake that’s unlikely to cause harm

Helps prevent nutrient toxicity (taking more than UL leads to toxicity)

Question 9

What is EAR

Answer 9

Nutrient intake estimated to meet the needs of 50 % of people in a life stage /gender group

Used in nutrition research and policy making and is used to set the RDA (so it’s mainly for research)

It’s closer to everyone’s minimum need so if everyone followed this, they’d get defiencies, so the RDA exceeeds the EAR to meet the needs of 97-98% of healthy ppl

Question 10

Whag is AMDR

Answer 10

Calorie Intake percent Values for carbs fat and protien intake that are good enough to give energy while reducing risk of chronic diseases

Question 11

What are the goals of the DRI

Answer 11

1: setting recommended intake values (RDA and AI)

2: facilitating nutrition research and policy (EAR)

3: establishing safety guidelines (UL)

4: preventing chronic diseases (AMDR)

Question 12

Explain goal one setting recommended intake values (RDA and AI) of the DRI

Answer 12

Use RDA and AI to plan nutritious diets by making nutrient goals

If lacking RDA, AI is used

AI values are as scientifically based as possible

Question 13

Explain goal 2: facilitating nutrition research and policy (EAR) of DRI

Answer 13

Use EAR to assess the nutrient intakes of populations and make recommendations

Develop nutrition policies

EAR values are used as the scientific basis upon which that RDA values are set

Question 14

Explain goal 3: establishing safety guidelines (UL)

Answer 14

Can’t have large amount of a nutrient so use UL to avoid the toxic intake levels

This is especially useful for people taking supplements

Some nutrients don’t have UL values but this doesn’t mean it’s safe to consume in any amount, just mean the not enough data on it to get a value

Question 15

Explain goal 4: preventing chronic diseases

Answer 15

Considering disease prevention when setting intake levels by using research to set intake recommendations

They also use AMDR to set healthy ranges of intake for carbs fat and protien to reduce chronic disease risk while meeting energy/nutrient needs

Question 16

What are the factors considered in making the RDA’s

Answer 16

• the recommended nutrient levels for protien vitamins and minerals need to be high to meet body’s need and prevent risk of chronic disease
• the RDA are designed to give nutrients in the recommended amounts to cover the requirements of 97 or 98 percent of the population (so they exceed the needs of all people)

For nutrients like chromium or calcium, the AI is used because not enough data to conclude the amount of those nutrients needed in 97 to 98 % of population

Question 17

What are the limitations of RDA or AI

Answer 17

Only for healthy people:
- made for people with normal nutrient absorption
- not good for people with acute or chronic illness because they have different needs (so a dietician would modifiy for these needs)

Limited nutrient coverage:
- set for only 38 nutrients but you also need the essential trace nutrients that come from a varied diet

Don’t take into account all nutrient interactions:
- excess zinc reduces the copper absorption
- excess protein increases calcium excretion
- so these interaction are concerning especially when supplements are used

Limited data on the elderly:
- there are few studies on older adults nuterient needs
- the RDA’s for elderly are usually extrapolated from young adults

Don’t fit all the growth patterns:
- the RDA are based on the average growth rate or physiological changes according to age
- for atypical growth pattern the RDA won’t be as good

Question 18

What is a common mistake when interpreting RDA

Answer 18

Interpreting intakes that are less than the RDA as a deficiency . This is wrongs, it’s actually a possible inadequacy

That actual probability of deficiency can increase as the intake fall further less than the RDA

Question 19

When are adequate nutrient intakes acheived

Answer 19

When the diet has 95 percent or more of the RDAs

The further below 95% of the RDA , more chance of having low nutrient stores leading to nutrient deficiency symptoms

Question 20

Is having an excess of nutrients a problem?

Answer 20

Rarely because the body can absorbs less or store / excrete the excess

But if using supplements, nutrient intake is VERY high, and that could cause harm

This is why the UL which is a guide for what intakes are excessive and hazardous is important

Question 21

What is EER

What is important to consider about the EER

Answer 21

EER: estimated energy requirements

Not nutrition, but the estimated ENERGY intake that’s predicted to maintain energy balance in a healthy adult of certain age gender weight height and level of physical activity consistent with good health

Important that they aren’t too high because that causes overeating and obesity

This is why the EER are based on AVERAGE needs not HIGHEST needs

Question 22

Does the DRI acknowledge diff in people?

Answer 22

Yes it has separate recommendations for specific sets of people (like adults and children

Question 23

What are the DRI recommended intake values based on

Answer 23

• most recent available scientific research
• probability and risk: so these values result in low probability of deficiency / toxicity
• values are made to help prevents the development of chronic diseases, they are not minimum requirements. They have a margin of safety and meet the needs of all healthy people
• the values are set based on indicators of nutrient adequacy like blood nutrient levels, normal growth, and reduction in chronic disease . Not just set to prevent deficiency symptoms
• The values are average daily intakes that allow for variegation form day to day
• the DRI values are designed for healthy people only in specific age and gender groups

Question 24

When might the nutrient needs differ from the DRI’s

Answer 24

In special circumstances like smoking, illness and vegetarianism

Question 25

What is the first step in setting an RDA for a nutrient

Answer 25

Reviewing studies on deficiency, nutrient stores and their depletion, and balance studies to determine individual nutrient needs Out of all the things included in the DRI, setting the RDA value requires the most science and tolerates the least guesswork

Question 26

What is a balance study in making the RDA What is a requirement for a nutrient

Answer 26

A lab study where a person is fed a controlled diet, and the intake/ excretion of a nutrient are measured to find the intake needed to balance the excretion This study only work for nutrients like calcium that don’t change in the body (chemical elements) After doing the balance study you can find the requirement to get balance for nutrient x: this is the amount of the nutrient that is just enough to prevent deficiency symptoms

Question 27

What happens if the intake of nuterient is below the “requirement”

Answer 27

Person goes into negative balance and declining nutrient stores the lead to deficient of the nutrient

Question 28

Is there a UL for energy

Answer 28

No The DRI didn’t set one

Question 29

Why are DV used on food labels why is this set of standards separate from the DRI needed

Answer 29

To give a single set of nutrient standards for food labeling that applies to the general population DRI varies from person to person (age gender life stage) , but the DV should apply to everyone (average person) and use one standard for labelling

Question 30

What is % DV Why is it there How are DV bad

Answer 30

It shows the foods content of macronutrients fibre and selected vitamins and minerals To show if the food has a lot or a little of a nutrient and compare the foods Even though they are good in comparing the foods nutrient values, the DV apply to all people and are less useful to nuterient intakes for individuals

Question 31

Calculations for if a cup of milk has 300 mg of calulcium and DV 1,100 mg Whag is % DV

Answer 31

(300 / 1100) x 100 =27 %

Question 32

DV reflect a average person eating how many calories per day

Answer 32

2000-2500

Question 33

In general who is the DRI designed for

Answer 33

People of all ages because their speareted into 18 age gender categories plus 5 for stages of pregnancy and lactation So for specific group of people that have to be HEALTHY

Question 34

What does the Canada food guide do

Answer 34

Describes a healthy diet which helps people: - get enough vitamins, minerals, other nutrients - reduce risk of obesity, type 2 diabetes, heart disease, types of cancer, osteoporosis - acheive overall health and vitality

Question 35

What is the diet in canadas food guide based on

Answer 35

- scientific evidence: Finding the combo of foods and amount that meet nutrient needs - diet was evaluated against evidence that links certain foods with reduced risk of chronic diseases - meets the DRI standards: - falls in the AMDR for carbs protien and fat In the diet

Question 36

How to recognize a mutiristious diet

Answer 36

Page 9 I think I did in unit one already Make sure you know purpose of variety, moderation, calorie control and balance

Question 37

When was the first food guide introduced Canada introduced and why What what is name and what food groups were in it

Answer 37

In 1942 during WWII to prevent nutritional deficiencies and improve public health Canadas official food rules 6 groups: milk, fruit , veg, cereals and breads, meat/fish, eggs

Question 38

What was the name of the first food guide Canada

Answer 38

Canadas official food rules

Question 40

What was the 7th revision food giude called And what groups did it have What was its key focus

Answer 40

2007: Eating well with canadas food guide 4 groups: veg and fruit, grains, milk and alternatives, meats and alternatives Focus: - gave recommended servings and types/amount of dded oils and fats. - Reducing risk of chronic nutrition related diseases

Question 41

When is the latest Canada food guide Major change to this guide

Answer 41

Jan 2019 by health Canada Has the protien foods group that combined both meat/alternatice and dairy/alternative categories Does not state the recommended amount of the foods: - emphasizes more on where when and why you eat, not what you eat - digital / web based only

Question 42

What is the purpose of Canadas dietary guidelines What are the guidelines

Answer 42

The guidelines are based on the best available scientific evidence and form the nutrition policies programs and education resources The food guide is based on these guidelines and is the practicable application of these guidelines 1: nutritious foods - veg fruit whole grain and protiens form foundation for healthy eating - among protien, plant based foods should being eaten more often (ex. Legumes, nuts, seeds) - eat foods with mainly unsaturated fat, not saturated - water is beverage of choice 2: - limit processed or prepared food and drinks that give excess sodium, free sugars, or saturated fat 3: food skills - more healthy to mainly cook your own food using nutritious foods - use food labels to make informed food choices

Question 43

What makes the dietary guidelines credible

Answer 43

Evidence based and have no food industry influence

Question 44

Who help make the guild lines

Answer 44

Health professionals Academics Indigenous organizations NOT FOOD INDUSTRY

Question 45

What is the main visual representation of the new canadas food guide What are the two main categories of recommedations in the new Canada food guide

Answer 45

The eat well plate Healthy food choices Healthy eating

Question 46

What is healthy food choice in the new food guide What is healthy eating

Answer 46

Food choice: Describes the pattern of eating that gives adequate nutrition and reduces risk of chronic disease like heart disease, type 2 diabetes, and some cancers Key message is to establish a variety of healthy foods each day Healthy Eating: more than just food you eat, it’s where when why and how you eat.

Question 47

What included in healthy foods choices

Answer 47

1. Eating veg and fruits, whole grains, protiens foods (of plant origin instead of animal), and making healthy choices 2. Choose foods with healthy fats 3. Limit highly processed foods, if chosen, eat in less amounts 4. Make water the drink of choice 5. Use food labels 6. Be aware of food marketing

Question 48

Explain Eating veg and fruits, whole grains, protiens foods (of plant origin instead of animal), and making healthy choices in the healthy food choices category of the new food guide

Answer 48

Veg and fruits: - these should make up half your plate and have a wide variety - should be cut up not juice, use water instead of the juices - they are important sources of fibre, vitamin a and c and folate , minerals (mg and K) - they lower risk of heart disease Whole grains: - higher in nuterient and Fibre than refined grains - also higher in vitamins, minerals like thiamin, riboflavin, niacin) - high fibre reduces risk of colon cancer, stroke, heart disease, type 2 diabetes - choose foods that are named “whole grain ____” not whole wheat or multigrain Protien foods: - give protiens vitamins (expect vitamin c and folate) and all minerals - plant based protiens give more fibre and less saturated fat , good for preventing heart disease - eggs, lean meats and poultry, nuts and seeds Making healthy choices: - choose foods with with no added sodium sugars or saturated fat - compare nutrition facts table on foods to choose foods with lower sodium sugar or saturated fat

Question 49

Explain choose food with healthy fats in the healthy food choices category of the new food guide

Answer 49

- healthy fats are unsaturated fats: olive oil, canola, peanut, soybean, these lower risk of heart disease over unsaturated fats - fatty fish like trout salmon and herring are good healthy fat sources - food with unsaturated fats: nuts, seeds, avocado, fatty fish - foods with saturated fats: fatty meats, high fat dairy products, palm oil and coconut oil LIMIT FOOD WITH SARURATED FATS

Question 50

Explain limiting highly processed foods in the healthy food choices category of the new food guide

Answer 50

- these are foods like prepared foods or drinks that add excess sodium , free sugars, or saturated fats (ex. Fast food, chocolate, chips) - the high sodium increases BP which increase heart disease risk - processed meats can be high in sodium and saturated fats are which increase heart disease risk and colon cancer risk - the added sugars increases risk of type 2 diabetes and obesity - sugary drinks , like 100% fruit juice, gives more cavities - replacing foods that have saturated fats with food that have unsaturated reduced heart diseases risk

Question 51

Explain making water your drink of choice in the healthy food choices category of the new food guide

Answer 51

- water doesn’t add calories sugar sodium or saturate fat while still hydrating - it replaced the water you lose by sweating and peeing - other healthy drinks include low fat milk, unsweetened plant based drinks like soy or almond drinks , unsweetened coffee or tea - limit sugary drinks, colas, alcohol, veggie juices, caffeine containing drinks and energy drinks

Question 52

Explain using food labels in the healthy food choices category of the new food guide

Answer 52

Info on food labels are in 6 categories: Nutrition facts table: - gives serving size, calories, fats and sugar, and % DV. - 5% DV or less is little, 15% or more a lot Ingredient list: - lists all ingredients by eight staring with heaviest ingredient Nutrition claims: - give nutrient content (ex. source of nutrient or reduced nutrient) and health claims (the health affect of a food product) Food allergen labelling: - give info on allergens in the food (like peanuts or fish) - also indicate gluten and sulphites Date labelling: - give important dates like best before, packaged on , or expiration

Question 53

Explain being wary of food marketing in the healthy food choices part of the new food guide

Answer 53

The marketing can influence your food choices so be careful of it

Question 54

Explain the healthy eating habits part of the new Canada food guide

Answer 54

Main principle is that healthy eating is more than just the foods we eat Explains that the four key healthy eating habits are: - being mindful of eating habits - cooking more often - enjoying your food - eating meals with others

Question 55

Strengths and limitations of the new Canada food guide

Answer 55

strengths : - based on current evidence of the repamtionship between food and health - the eat well plate is simple: 1/2 veg fruits, 1/4 grains, 1/4 protien - digital format is easily accessible, interactive, and can give as much or as little info as people need, has embedded recipes - the recommended diet is flexible in terms of calories because it’s based on patterns of eating, not specific types and amounts of foods - Info on how to use food labels is clearly given - the positive behaviours of selecting, preparing and consuming meals are included as part of healthy eating Limitations: - there’s no mobile app for the Guide even though it’s fully digital and also it’s not accessible to people without Internet access or devices - because there’s no specific recommendations for some foods, some of the nutrients are hard to consume in amounts that meet the DRI - example: removing milk and alternatives food group from the new guide causes under conception of calcium and vitamin D - since there’s no suggested number of servings, there might be over or under consumption of foods - example, nuts, and seeds are healthy but high in calories, if there’s no serving size for nuts and seeds they can eat excess of calories by accident - the colourful food plate shows foods that might not be accessible to a lot of Canadians like strawberries, blueberries, and tomatoes, and it’s not as culturally diverse. mainly Eurocentric foods are on it - no recommendation for healthy amount of physical activity

Question 56

What is nutrient density

Answer 56

A measure of nutrients provided per calories of foods High nutrients density: Food that are rich in nutrients (like vitamins or minerals) relative to their calorie content : Ex. Skim milk has 85 calories and high in calcium: high density

Question 57

How does nutrient density help with getting enough nutrients without too many calories Give example of nutrient dense foods

Answer 57

They help meet nutrients needs while controlling the intake of calories , help avoid empty calories (food with calories but low nutrients) Non starchy veggies: - broccoli - carrot - mushroom These are also high in photochemical which also prevent chronic disease

Question 58

Page 46 and 47 reading

Answer 58

Okay

Question 59

Why is big text on the packaging of food misleading on food labels

Answer 59

Because the big text like MADE WITH BLURBERRIES might not be the main ingredient (minor ingredient) and the smaller print ingredients are more

Question 60

Why is it important to read serving size on the nutrition facts table on food labels

Answer 60

The serving size on the label might be smaller than what people typically eat they also differ across brands so when you’re comparing two foods, make sure you’re using the same serving size to assess the calories and nutrition between the two

Question 61

What is % DV not on food labels

Answer 61

It’s not a percentage of the total calories or the foods weight Example: 20% DV for fat means the food is high in fatc not that the food is 20% by weight in fat

Question 62

What did you need to be aware of for nutrient and health claims on food labels

Answer 62

These claims like “high and fibre” or “low in sodium” usually just highlight one nutrient of a food and ignore the other nutrients (like saying low in sodium but didn’t mention its high in calories) Don’t rely solely on health claims you have to check the full nutrition, facts table, and ingredient list Food with nutrition and diet related health claims could also cost more than products that have the same nutritional value, but just don’t have a claim.

Question 63

What is a quick way to assess whether a person is eating a healthy diet

Answer 63

1. Compare the diet eaten each day with the Canada food guide and how closely they follow the eat well plate proportions 2. Find the nutrient content in each food they eat. Then compare the total intake with the DRI values

Question 64

Page 55-60 readings

Answer 64

Okay

Question 65

What is required by law on most packaged food labels in Canada

Answer 65

Common name of the product Manufacturer/packer/distributor name and address Net contents (weight/measure/count) Nutrition facts panel Ingredient list in descending order by weight

Question 66

What is the purpose of the nutrition facts panel on a food label What does the panel include

Answer 66

To inform the customers about the nutrient content of the packaged food Has to be on every food label on packaged food Needs: - serving size: to allow comparison between foods - calories (total food energy) per serving - nutrient amount and %DV: - total fat (saturated and trans in grams per serving) - cholesterol (mg) - sodium: mg - carbs (g) including starch fibre and sugars , also sugar that’s naturally there and artificially - protien (g) - too and bottom of label have % DV - also needs vitamin A, C, iron and calcium nutrients expressed as % DV

Question 67

What are nutrient function claims on food labels

Answer 67

Claims that describe the role of the nutrient in the body Ex carbs give energy

Question 68

What are health claims in food labels

Answer 68

Claims the link food components to disease states , regulated by health Canada

Question 69

What are nutrient content descriptors on food labels

Answer 69

Claims like “high in fibre” or “low in sodium” using using approved eording

Question 70

What food components are health Canada trying to highlight on the front of packaged labels What are they removing

Answer 70

Trying to make it easier for people to recognize food that higher in saturated fat, sodium and sugars Trying to ban partially hydrogenated oils which are the main source of trans fat

Question 72

What claims would increase cost without adding any nutritional value

Answer 72

Nutrition and health claims

Question 73

What changes are being made to he ingredient list in canadas food labelling modernization initiative

Answer 73

Grouping of various sugars ID of colours by common name Easier to read ingredient lists Clearer allergen info Standardized best before date format

Question 74

What is does “100% shredded wheat mean on a ingredient list

Answer 74

The product is whole grain and has no added ingredients

Question 75

What’s misleading about diff forms of sugar being listed separate in food labels What’s another limitation of the sugars on the ingredient lists

Answer 75

The might look like minor ingredient but their all still diff form of sugar so sugar still makes up a large part of the product They don’t separate out free sugars (the marurally occuring sugars vs the ones that are added) it’s just listed as total sugars

Question 76

How are % DV calculated What are the two types of reference DV

Answer 76

Based on a 2000 calorie diet to indicts how much nutrient is in one serving Ex 13mg vitamin c in one serving and the reference DV is 60 mg (13/60)x100=22% Two types: -

Question 77

How are % DV calculated What are the two types of reference DV

Answer 77

Based on a 2000 calorie diet to indicts how much nutrient is in one serving Ex 13mg vitamin c in one serving and the reference DV is 60 mg (13/60)x100=22% Two types: - describe intake goals for nutrient n like fibre vitamins and minerals - describe max limits for cholesterol, total fat, and sodium

Question 78

What is the problem with dV being based on 2000 calorie diet

Answer 78

Not all people intak 2000 calories, it varies So the DV are good to compare foods, not as nutrient intake goals for people

Question 79

What % DV is an excellent source of nutrients Good source

Answer 79

Excellent: 25% or more of the DV (vitamin c is 30%) Good: 15% or more of the DV (vitamin c is 50%

Question 80

What% DV is low for nutrients of public health concern What % DV is good for nutrients that are hard to get

Answer 80

For nutrients like sarurated and trans fat and sodium Want less than 5 % DV For nutrients like iron and calcium that are hard to get Want good source (15 or more) or excellent source (25 or more) of that nutrient servral times a day

Question 81

Hat are disease risk reduction claims

Answer 81

Claims that link food/nutrients to a reduced risk of a disease or condition Ex. Saturated and trans fat with reduced risk of heart disease k and Na, reduced risk of high BP Calcium , vitamin D and physical activity: osteoporosis risk reduction Veg and fruit: hart disease and some types of cancer risk reduction Minimal fermentable carbs (like in gum: reduce cavity risk

Question 82

What is a food group plan What is a exchange system

Answer 82

A diet planning tool that groups food by nutrient content and specifies minimum servings needed from each group Exchange system: a diet planning tool that organizes food with respect to their nutrient contents and calorie amounts

Question 83

What is the purpose of the equivalent portions in the Canada food guide

Answer 83

To make sure there consistent delivery of nutrients and calories when planning meals

Question 84

At are key nutrients found in fruit and veg

Answer 84

Fibre Complex carbs Folic acid Vitamin B6 and C Carotenes (vitamins a precursors) Mg K

Question 85

What are discretionary calories Why are they a thing

Answer 85

The remaining calories in a persons energy allowance after meeting nutrient needs with nutrient dense foods To help people control calories and prevent unhealthy weight gain

Question 86

How can discretionary calories be spent

Answer 86

Can eat : Extra servings of nutrient dense foods Fats from two sources: - food with naturally occuring fats (like whole milk not skim milk) - food with added fats like butter and lard Added sugar (soda) Alcohol (in moderation) Or they can just remove the discretionary calories from the diet if wanting to lose weight , since not essential for meeting nutrient needs

Question 87

How does physical activity affect discretionary calorie allowance

Answer 87

More activity = more calories burned = higher allowance to discretionary calories

Question 88

What does nutrient dense mean What types of food are nutrient dense Is oil nuterient dense

Answer 88

Give many nutrients but relatively few calories Unprocessed or lightly processed food: - like veggies, legumes, whole grains Oil is calorie dense but small amount of it from healthy sources like olive oil and nuts credential nutrients like vitaminE

Question 90

What is the diff in lean meats vs fatty meat Skim vs whole So why does pudding made with whole milk have discretionary calories

Answer 90

Lean meats are meats and fatty meats are meat with added fats like butter Skim is milk, while/1/2% are milk with added fats like Pudding made with whole milk has the added fats of the whole milk and the the added sugars to make it sweet, this give pudding more calories

Question 91

Can fruit veggies and grains carry discretionary calories

Answer 91

Yes, when gst or sugar is added Like: - syrup in canned peaches - butter on corn - shortening in muffins

Question 92

Can fruit veggies and grains carry discretionary calories

Answer 92

Yes, when gst or sugar is added Like: - syrup in canned peaches - butter on corn - shortening in muffins

Question 93

Why can a nutrient dense diet have many discretionary calories

Answer 93

Cause you could add less nutrient dense choices to the diet which then increases calories without boosting the nutrients