humans require ___ essential nutrients
46
non-essential nutrients
can be synthesized by the body and are not directly required in the diet
a nutrient is considered essential if:
- required in the diet for growth, health, and overall survival
- absence or inadequate intake results in signs of a deficiency disease
- growth failure and signs of deficiency are prevented only by the nutrient or a specific precursor of the nutrient
- b
dietary reference intake (dri)
new standards for nutrient recommendations that can be used to plan and assess diets for healthy people
estimated average requirements (ear)
nutrient intake value that is estimated to meet the requirement of 50% of the healthy individuals in a group; used to assess nutritional adequacy of intakes of population groups and to calculate RDAs
recommended dietary allowance (rda)
a daily dietary intake level that is sufficient to meet the nutrient requirement of 97-98% of all healthy people in a group; if an EAR can not be set, no RDA can be proposed
adequate intake (ai)
value used when no RDA can be determined; recommended daily intake level based on researched based approximation of intake for a group of healthy people
tolerable upper intake level (ul)
highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population; as intake increases above the UL the risk of adverse effects increases
the first set of RDA values was created in 1941 by
the food and nutrition board to prevent diseases caused by nutrient deficiencies
the current DRI guidelines established between 1997-2004 includes
- 46 nutrients
- incorporates values such as EAR, AI, and UL to meet individual and group needs
- aimed at reducing the risk of diet-related chronic conditions (heart disease, diabetes, hypertension, osteoporosis) and meeting specific needs among genders
RDAs are currently available for
energy intake, protein, 11 vitamins, and 7 minerals
meals in institutions are considered adequate if
nutrient levels fall between RDA and EAR (50%)
RDA can vary among individuals based on
total energy expenditure
gender
age
stress
injury
disease
height and weight outside of population norm
special requirements such as pregnancy
AI represents
a mean intake that appears to sustain a desired indicator of health
*calcium retention in bone
AI has been set for
2 b vitamins, choline, vitamin d, and a number of minerals
an upper level is not intended to represent recommended intake but rather
indicate a potentially toxic level
the UL was developed after what?
the increased practice of fortifying foods and popularity of dietary supplements (high concentration) which present greater risk of adverse effects compared to natural sources
who developed the mypyramid?
the united states department of agriculture (usda)
the mypyramid distinguishes which 6 food groups to ensure a balanced nutrient intake
- bread, cereal, pasta
- vegetables
- milk, yogurt, cheese
- fruits
- meat, poultry, fish, eggs, dry beans, nuts
- fats, oils, sweets
adult carbohydrate recommendations
45-65%
adult fat recommendations
20-35%
adult protein recommendations
10-35%
guidelines for healthy eating
- balance food intake with physical activity to maintain a healthy weight
- eat a variety of nutrient rich foods
- eat a diet rich in vegetables, fruits, and whole grain and high fiber foods
- choose a diet moderate in total fat but low in saturated fat,
saturated fatty acids should be below ___ of total energy intake
10%
trans fat intake should be less than ____ of total energy intake
1%
cholesterol intake should be limited to less than ___ per day
300mg
which types of dairy products should you choose?
low fat and fat free
alchol is non nutrient but provides __ calories/g
7
what is the purpose of food labels?
to help consumers make choices by providing detailed information concerning the nutrient content of the food product and how it fits into an overall diet
who standardized US food labels?
the nutrition labeling and education act of 1990
who developed daily values?
the food and drug administration by condensing U.S. RDA values into acceptable recommendations for all groups to simplify label data
daily reference value (DRV)
standard for dietary components that have no RDA
* includes total fat, saturated fat, cholesterol, total carbohydrate, fiber, sodium, potassium, and protein
% daily value
percentage of the RDA or DRV available in a single serving
nutrition facts labels include
- serving size and serving per package
- calories per serving and calories from fat
- quantity of key nutrients (g or mg) and reflective % daily value based on a 2,000 calorie diet
- footnote information describing optimal nutrient intake for 2,000 and 2,
nutrients that should be limited
total fat, saturated fat, cholesterol, sodium
total carbohydrates are divided into
fiber and sugar content
light refers to
texture or color
fat free
less than 0.5 g of fat per serving
low fat
less than 3g or less per serving; no more than 30% of calories come from fat per serving
reduced fat
25% less fat per serving than appropriate referenced food
food product health claims must
- be based on scientific evidence such as epidemiological studies
- include explanation about why the food is beneficial
- include a %DV for the beneficial ingredients in the product
- must be naturally good source (<10%)
- must not contain >20% of the DV
processed foods
food treated to extend storage life or improve taste, nutritional value, color, or texture
- can significantly reduce nutritional quality and biochemistry of the food
processing food involves adding
preservatives, colorings, flavorings, or applying treatments such as
- drying
- fortifying
- flash freezing
- enriching
- dehydrating
- smoking
food additives
lengthen shelf life, enhance color, texture or taste, facilitate food preparation, or otherwise make the product more marketable
- sugar and salt are common, economical preservatives
food color additives are
commonly used to make food more appealing or appear fresh
artificial ingredients
- synthetically derived
- may contain few or no nutrients
- may have the same quantity of energy as their natural counterparts
examples of artificial ingredients
non dairy creamers and synthetic fruit juices
artificial sweeteners
contain no calories and generally provide a degree of sweetness that surpasses natural sugar by weight
examples of artificial sweeteners
saccharin, aspartame, sorbitol, sucralose, stevia extract
fat substitutes
have some of the attributes of fat but are not absorbed or metabolized as fat
carbohydrate based substitutes
use plant polysaccharides in place of fat that contain less energy (corn syrup solids, maltodextrin, pectin)
protein based subsitutes
inhibit fat absorption and provide less energy (simplesse)
fat based substitutes
inhibit fat absorption due to complex molecular structure (olestra)
prospective methods of dietary intake
- 3 day dietary survey
- 3 day weighed food record
- 7 day dietary survey
- 7 day weighed food record
3 day dietary survey
record food consumed for 3 days
3 day weighed food record
weigh and record food for 3 days
7 day dietary survey
record food consumed for 7 days
7 day weighed food record
weigh and record food consumed for 7 days
duplicate food collections
save a duplicate of food for chemical analysis
restrospective methods of dietary intake
- 24 hour recall
- food frequency
- diet history
24 hour recall
questionnaire to assess intake in previous 24 hours; most common technique
food frequency questionnaire
questionnaire focusing on the frequency of intake of certain foods
diet history
combines 24 hour recall and food frequency methods