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nutrition unit 3
| Question | Answer |
|---|---|
| requirement | smallest amount of a nutrient that maintains a defined level of nutritional health. prevents nutrient deficiency disease |
| what are factors that influence your nutrient requirements? | age, sex, health status, physical activity level, life cycle stage |
| where does the body store nutrients? | liver, body fat, and/or bones |
| what is the purpose for nutrient storage? | to help maintain optimal levels for cells |
| Dietary Reference Intakes (DRI) | various energy and nutrient intake standards for Americans that can be used to help people reduce their risk of nutrient deficiencies and excesses, prevent diseases, and achieve optimal health |
| what are Dietary Reference Intakes (DRIs) used for? | diet planning and diet evaluation |
| list of Dietary Reference Intakes (DRIs) | Estimated Average Requirement (EAR), Estimated Energy Requirement (EER), Recommended Dietary Allowance (RDA), Adequate Intakes (AI), Tolerable Upper Intake Level (UL), Acceptable Macronutrient Distribution Range (AMDR) |
| Estimated Average Requirement (EAR) | amount of a nutrient that meets the needs of 50% of healthy people in a life stage/sex group |
| true/false: you can use EAR for a personal dietary evaluation | false. it is only requirements for 50% of the population |
| what are EARs used for? | scientific use for setting dietary standards |
| Estimated Energy Requirement (EER) | average daily energy intake that meets the needs of a healthy person maintaining his or her weight |
| what does EER take into account/factor? | physical activity level, height, weight, sex, life stage/age |
| true/false: because the EER is an average figure, you may have energy needs that are higher or lower | true |
| Recommended Daily Allowance (RDA) | daily nutrient recommendations that meet the needs of 97-98% (most) of healthy people in a life stage/sex group; a margin of safety |
| Adequate Intake (AI) | dietary recommendations that assume a population’s average daily nutrient intakes are adequate because no deficiency diseases are present; can help prevent deficiencies |
| when are AIs set? | when scientists don't have enough info. to establish an RDA |
| Tolerable Upper Intake Level (UL) | standard representing the highest average amount of a nutrient that’s unlikely to be harmful when consumed daily. intakes above this level can be toxic or even deadly |
| Acceptable Macronutrient Distribution Ranges | macronutrient (carbs, fats, proteins) intake ranges that are nutritionally adequate and may reduce the risk of diet-related chronic diseases |
| carbs AMDR | 45-65% |
| protein AMDR | 10-35% |
| fat AMDR | 20-35% |
| who sets all the food standards/groups? | U.S. Department of Agriculture |
| what are the food groups? | grains, dairy, protein, fruits, vegetables, other foods |
| what foods are grains? | Wheat, rice, and oat products. Pasta, noodles, crackers, and flour tortillas. Cornmeal and popcorn |
| what are the primary macronutrients in grains? | carbs (starch) and proteins |
| whole grains | the entire, ground, cracked, or flaked seeds of cereal grains, such as wheat, buckwheat, oats, corn, rice, wild rice, rye, and barley |
| true/false: whole grains are healthier than refined grains | true because they undergo less processing and contain micronutrients and fiber |
| enrichment | process of replacing some of the nutrients that were lost during a raw food’s refinement |
| grain enrichment | Addition of specific amounts of iron and certain B vitamins (thiamin, riboflavin, niacin, and folic acid) to cereal grain products |
| fortifcation | addition of any nutrient to food. May restore nutrients lost during refining or may be added for specific health benefits |
| 1 ounce grain equivalents | 1 cup flake cereal=1/2 cooked pasta=1/2 cooked rice=1/2 cup cooked cereal=1 regular slice of bread=1/2 burger bun=5 crackers |
| 1 cup dairy equivalents | 8 fl. oz milk=1 cup plain yogurt=8 fl oz calcium-fortified soy milk=1.5 oz natural cheese=2 oz processed cheese |
| what foods are dairy? | milk and milk products, calcium-fortified soy products |
| what nutrients can be found in dairy foods? | Calcium, Protein, Phosphorus and potassium, Riboflavin, vitamins A and D |
| true/false: ice cream, pudding, and frozen yogurt may be grouped with dairy foods but often have lots of added sugar and fat. | true |
| what foods are protein? | Beef, pork, lamb, fish, shellfish, liver, and poultry (meat). Beans, eggs, nuts, tofu, and seeds (plant) |
| what micronutrients are in protein? | iron, zinc, vitamin B |
| animal sources or plant sources supply cholesterol and unhealthy kinds of fat? | animal sources |
| 1 ounce protein equivalents | 1/4 cup cooked or dried beans or peas=1 oz meat, fish, poultry=1 egg=1 tbs peanut butter=1/4 cup regular tofu=1/2 oz nuts/seeds |
| what products are included in fruits? | Fresh, dried, frozen, sauced, canned, 100% fruit juice |
| are fruits lowfat? | yes |
| what are fruits good sources of? | phytochemicals and micronutrients |
| what micronutrients are in fruits? | Potassium, vitamin C, and folate |
| why is it important to choose whole or cutup fruits over canned or juice fruits? | it's important because whole or cutup fruits contain more fiber |
| 1 cup fruit equivalents | 1 cup 100% fruit juice=8 large strawberries=1/2 cup dried fruit=1 cup applesauce=small apple (3" diameter) |
| what products are included in vegetables? | Fresh, cooked, canned, frozen, dried/dehydrated, 100% vegetable juice |
| how are vegetables grouped? | Dark green, orange, and starchy. Dried beans and peas |
| what are vegetables a good source of? | Micronutrients, fiber, and phytochemicals. Most are low in fat and energy |
| 1 cup vegetable equivalents | 1 cup veggie juice=1 cup raw/cooked veggies=2 cups raw greens=1medium potato |
| what groups are in "other foods" group? | oils, solid fats, sugary foods, alcoholic beverages |
| what foods in oils? | Canola, corn, olive oil, and other liquid fats. Mayonnaise, margarine, salad dressing. Other foods (nuts, olives, avocados, certain fish may be groups with oils) |
| what foods are in solid fats? | Beef fat, butter, lard, shortening, cream, cream cheese, and sour cream |
| true/false: oils are often good sources of fat-soluble vitamins and may be sources of "healthy" fats that don't increase cardiovascular disease | true |
| sugary foods | Candy, regular soft drinks, jelly, and other products with high amounts of added sugars |
| true/false: sugary foods and alcohol beverages are empty calories | true. they support few or no micronutrients in relation to their energy content |
| organic foods | foods produced without the use of antibiotics, hormones, synthetic fertilizers and pesticides, genetic improvements, or ionizing radiation |
| what is a benefit of organic foods? | they may reduce your exposure to pesticide residues and antibiotic-resistant bacteria |
| rich sources of empty calories | candy, cakes, cookies, pastries, donuts, sugary soft drinks, energy drinks, cheese, pizza, ice cream |
| combination foods | foods that come from more than one food group |
| examples of combination foods | pizza, sandwiches, casseroles |
| amounts of individual ingredients | estimate percentages of each food group |
| true/false: about 75% of americans have unhealthy diets | true |
| 2015 to 2020 Dietary Guidelines for Americans | Nutrition-related lifestyle recommendations for people over 2 years of age. Promote adequate nutritional status and good health. May reduce the risk of nutrition-related, chronic diseases |
| 5 general overarching guidelines (healthy eating pattern) | 1. Follow a healthy eating pattern throughout life. 2. Focus on variety, nutrient density, and amount. 3. Limit added sugars and saturated fats. reduce sodium intake. 4. Shift to healthier food and beverage choices; 5. support healthy eating for all |
| what does a healthy diet include? | Variety vegetables, Variety of fruit, especially whole fruit, Grains, especially whole grains, Fat-free or low-fat dairy products, Various protein foods, Oils. |
| what does a healthy diet limit? | unhealthy fats, added sugars, sodium |
| MyPlate | USDA’s dietary and menu planning guide. limits foods with empty calories. helps individualize diets |
| what 5 food groups are part of MyPlate? | fruits, grains, veggies, proteins, dairy. fats are not part of this but are allowed |
| required food label components | Name of product, Manufacturer’s info., Ingredients’ list, Amount of product in the container, Nutrition Facts panel |
| nutrition facts panel | Serving size, Number of servings, Calories, Nutrients/per serving, (%DVs), Total energy, Total fat (saturated & trans), Cholesterol, Sodium, Total carbohydrate, Dietary fiber, Total sugars (added included), Protein, Vitamin D, Calcium, Iron, Potassium |
| Daily Values (DVs) | set of nutrient intake standards developed for labeling purposes. simplified and more practical than RDA/AI |
| what are DVs based on? | 2000 kcal/day diet |
| what is DV established for? | product comparison for healthful choices |
| what is the goal of DV? | obtain 100% of DVs for fiber, vitamins, and most minerals daily |
| 5% DV or less | low source of the nutrient |
| 20% DV or more | high source of the nutrient |
| who regulates claims on food labels? | Food and Drug Administration (FDA) |
| health claim | statement that describes relationship between a food or food ingredient and reduced risk of a nutrition-related condition. "adequate calcium may reduce risk of osteoporosis later in life" |
| structure/function claim | statement that describes the role a nutrient plays in maintaining a structure of the body or promoting a normal body function. "Calcium builds strong bones" |
| nutrient content claim | statement that describes levels of nutrients in a packaged food (e.g free, high, low) |
| what can dietary supplements contain? | Vitamin, Mineral, Herb or other plant product, Amino acid |
| how are supplements taken? | by mouth |
| true/false: don’t need to be tested for safety or effectiveness | true |
| most popular dietary supplements in the U.S. | Multivitamin/multimineral, Fish oil or omega-3, Glucosamine and/or chondroitin, Probiotics, Coenzyme Q10, Melatonin |
| what must a supplements label provide? | Must describe the contents, Serving size, amount per serving, percent Daily Value (%DV), Disclaimers |
| can dietary supplements treat or cure diseases? | no |
| megadose | generally defined as an amount of a vitamin or mineral that greatly exceeds the recommended amount |
| when does risk of nutrient toxicity occur? | when a person takes a megadose of a nutrient provided in dietary supplements |
| which supplements should be taken with caution? | niacin, vitamin B-6, vitamin C, vitamin A, vitamin D, iron, calcium, and selenium |
| herbal supplements safety concerns | Poisonous plants, such as comfrey, pennyroyal, sassafras, kava, lobelia, and ma huang Herbal teas, Echinacea, Medicinal herbs, Drug interactions, Side effects. can all be dangerous/toxic to health |
| true/false: it is better to get nutrients through food than supplements | true |
| what to do if you are considering supplements | discuss with a nutritionist, consult physician if experiencing side effects, be careful with claims, research the risks and hazards |
| the amount of the nutrient that should meet the needs of almost all healthy people in a particular group is the- a. estimated average requirement (EAR) b. recommended dietary allowance (RDA) c. adequate intake (AI) d. Tolerable Upper Intake Level (UL) | recommended dietary allowance |
| which of the following statements is false? a. RDAs are standards of for daily intakes of certain nutrients b. RDAs meet the nutrient needs of nearly all healthy people c. RDAs contain a margin of safety d. RDAs are requiremnets of nutrients | RDAs are requirements for nutrients |
| The Estimated Energy Requirement (EER)... a. has a margin of safety b. doesn't account for a person's height, weight, or activity level c. is based on the average daily energy needs of a healthy person d. reflect a person's actual daily energy needs | is based on the average daily needs of a healthy person |
| a diet is unlikely to be safe if... a. average daily intakes for nutrients meet RDA or AI values b. intakes of various nutrients are slightly less than EAR amounts c. nutrient intakes are consistently above ULs. d. MV/M supplements aren't included | nutrient intakes are consistently above ULs |
| according to MyPlate, which of the following are grouped with dairy products? a. eggs b. yogurt c. butter d. sour cream | yogurt |
| protein-rich foods that also contain saturated fat and cholesterol include... a. cheese b. split peas c. nuts d. ripe bananas | cheese |
| in general, whole fruits are a good source of all the following except... a. fiber b. vitamin c c. phytochemicals d. protein | protein |
| the nutrient facts panel on a package must contain amounts of...in a serving of food a. vitamin d b. flouride c. magnesium d. vitamin e | vitamin d |
| which of the following info is not provided by the nutrition facts panel? a. percentage of calories from fat b. amount of carbs per serving c. serving size d. amount of protein per serving | percentage of calories from fat |
| daily values are... a. for people who consume low-calorie diets b. based on lowest RDA or AI for each nutrient c. dietary standards developed for food-labeling purposes d. used to evaluate the nutritional adequacy of a population's diet | dietary standards developed for food labeling purposes |
| when consumed, which of the following dietary supplements isn't likely to cause serious side affects? a. pennyroyal b. acidophilus c. lobelia d. ma huang | acidophilus |
Created by:
rachelrobinson