What is balance?
the dietary principle of providing all of the essential nutrients to maintain health and prevent disease.
What is undernutrition?
A state of in adequate nutrition whereby a person's nutrient and/or energy needs aren't met through diet.
What is overnutrition?
The state of consuming an excess of nutrients and/or energy
What is malnutrition?
The long-term consequence of consuming too many or too little nutrients or energy
What is moderation?
the dietary principle of consuming reasonable but not excessive amounts of foods and nutrients.
- all foods can be included in a balanced diet as long as they are consumed in moderation.
- foods high in added sugars and fats should be consumed in smaller
key principles of healthy eating:
1. Balance
2. Variety
3. Moderation
- Nutrient density
- Energy density
What is Variety?
The dietary principle of including a mixture of different food groups and foods within each group.
What is Fruits and Veggies - More Matters?
a campaign designed to promote eating a variety of colorful fruits and vegetables.
What is Nutrient density?
the measurement of the nutrients in a food compared to the kilocalorie content.
- High in nutrients and low in kilocalories
- provide more nutrients per kilocalorie
- low in fat and added sugar
What is energy density?
the measurement of kilocalories compared with the weight (grams) of the food.
- most high-fat foods are energy dense
What are low-energy dense foods?
- lower in fat and high in nutrient content
- larger portions for the same number of kilocalories
- eating low-energy-dense foods can promote weight loss
- indviduals on a limited energy budget should choose nutrient-dense foods that are low in energy
What is Dietary Reference Intakes (DRIs)
- Reference values for nutrient developed by the Food and Nutrition Boar (FNB) of the Institute of Medicine.
- Developed to improve Americans' intake of individual nutrients
What are the 5 reference values of DRIs?
- Estimated Average Requirement (EAR)
- Recommended Dietary Allowance (RDA)
- Adequate Intake (AI)
- Tolerable Upper Intake Level (UL)
- Acceptable Macronutrient Distribution Range (AMDR)
What do the DRIs do?
Suggests an Intake Level for Each Nutrient
If there is not enough data for EAR then...
use best guess (AI)
AMDR and UL
used to assess the quality of meals
You only have either RDA or AI (not both)
true
What is (EAR)?
- Estimated Average Requirement
- Starting point for determining other values
- Amount of a nutrient project to meet the needs of 50% of healthy Americans by age and gender.
- Requirements are based on a measurement that indicates whether the individual i
What is RDA?
- Recommended Dietary Allowance
- Recommendation for each nutrient that should meet the needs of nearly all (97 to 98%) of the individuals in a specific gender and age group.
- Higher than the EAR
- Not available for all nutrients
What is AI?
- Adequate Intake
- Estimate based on teh judgment of the FNB members
- next best scientific estimate of the amount of a nutrient that groups of similar individuals should consume to maintain good health
- set without having established RDAs
- only estima
What is UL?
- Tolerable Upper Intake Level
- Highest amount of a nutrient that is unlikely to cause harm if consumed daily
- Consumption above this level increases risk of toxicity
- Not all nutrients have ULs
What is the AMDR?
- Acceptable Macronutrient Distribution Range
- Ensure that intake of nutriens is adequate and proportionate to physiological needs
how much percentage should Carbs, Fats, and Proteins make up your diet?
Carbohydrates: 45% to 65% daily kcals
Fats: 20% to 35% of daily kcals
Proteins: 10% to 35% of daily kcals
What is the EER?
- Estimated Energy Requirement
- Amount of daily energy needed to maintain a healthy body and meet energy needs based on: age, gender; height; weight; activity level
- No DRI has been set for energy intake
- individuals who consume more energy than needed
4 Major Goals of Dietary Guidelines of Americans
- Balance kilocalories to manage weight
- Reduce these foods and food components
- Increase these foods and nutrients
- build healthy eating patterns
What is a food guidance systems?
They are graphics used to summarize guidelines to health eating.
What is MyPlate?
It is a visual depiction of the recommendations in the Dietary Guidelines for Americans, 2010.
What does MyPlate emphasize?
- Changes in Diet
- Eating Behaviors
- Physical Activity
What is Proportionality?
Is is the relationship of one entity to another.Vegetables and fruits should be consumed in higher proportion than diary and proteins in the diet.
Important messages at ChooseMyPlate.gov:
- Balance kilocalories
> Enjoy your food, but eat less
> Avoid oversized portions
- Increase the following foods
> half plate fruits and vetables
> fat-freemilk
- Reduce the following foods
> compare sodium in foods like soup, brea; and frozen meals- and
What are the six food groups?
- Starch
- Fruit
- Milk
- Vegetables
- Meat
- Fat
Who strictly regulates the Food Labels?
FDA
Every packaged food must be labeled with:
- name of food
- net weight- the weight of the food in the package, excluding weight of the package or packing material
- name and address of the manufacturer or distributor
- list of ingredients in descending order by weight
Nutrition Labeling and Education Act mandated in 1990:
- Uniform nutritional information
- serving sizes
- specific criteria for nutrient descriptors and health claims
Based on a 2,000 kcal diet
- Food is considered high in nutrient if DV is 20% or more
- Food is considered a good source if DV is between 10 and 20%
- Food is considered low in nutrient if DV is less than 5%
- no DV for trans fat, sugars, and protein
Recuded/Less
At least 25% less (kcal/fat/Na/sugar) per serving
High"; "Rich In''; or "Excellent source of
The food contains 20% or more of the DV of the nutrient in serving.
ex: minerals, fiber, or potassium
good source of
A serving of the food provides 10-195 of the DV of the nutrient.
ex. protein, vitamins, minerals, fiber, or patassium
more"; "added"; "extra"; or "plus
A serving of the food provides 10% of the DV. Can only be used to describe vitamins, minerals, protein, fiber and potassium
lean
Can be used on seafood and meat that contains less than 10g of fat, 4.5 g or less of saturated fat, and less than 95 mg of cholesterol per serving
Extra lean
Can be used on seafood and meat that contains less than 5g of fat, less than 2g of saturated fat, and less than 95mg of cholesterol per serving
healthy
Low in fat and saturated fat; limited in cholesterol content; sodium content can't exceed 36mg for individual foods or 480 for meal-type foods; contains 10% of the DV of one or more of vitamins A and C, iron, calcium, protien, or fiber
What are nutrient Claims?
Claims on food labels that describe a relationship between a food, food component, dietary ingredient or dietary supplement, and disease or health-related condition.
What is a structure/function claims?
- claims on the label that describe the role of a nutrient or dietary compound that is proposed to influence the structure or function of the human body