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Balanced Diet Fundamentals NTR 300
Dr. Lorna C. Shepherd
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Balanced Diet:
Nutrient Density Portion Control Essential Nutrients Variety Adequacy
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Nutrition Standards
Dietary reference intake (DRI) Recommended dietary allowance
(RDA) Estimated average requirement (EAR) Adequate intake (AI) Tolerable Upper Limit (UL)
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Estimated Average Requirement (EAR)
Amounts of nutrient estimated to meet the nutrient needs of 50% of the persons in a certain life stage .
For example adolescents or pregnant women.
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Recommended Dietary Allowance (RDA)
Daily nutrient intake to meet the needs of nearly all individuals (97-98%)
Goal is to prevent chronic diseases
not just prevent deficiency
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Adequate Intake (AI)
Used when there is not sufficient scientific data to establish EAR
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Tolerable Upper Level
Maximum daily amount that is not likely to cause adverse health effects
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Which Dietary Reference Intake is provided when there is not enough scientific information for an EAR?
1. RDA
2. AI
3. Tolerable Upper Limit
4. None of the above
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Daily Reference Values
Based on 2000 calorie Fat 30% Saturated fat 10% Carbohydrate 55% Protein 15% Fiber 11.5gm/1000 calories The other values are not based on
calories
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Food Labeling
Food package must list product name, address of manufacturer, amount of product in the package, serving size, ingredients
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Ingredient list
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Ingredient list Listed according
to weight of ingredient
The most abundant is listed first and so on to the least
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Which ingredient must be listed first on the food label?
1 2 3 4
25% 25%25%25%
1. Lowest weight
2. Medium weight
3. Highest weight
4. Doesn’t need to be listed
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Claims on Food Labels Calories Calorie free
<5 calorie/serving Low calorie
40 calories or less per serving Reduced calorie
25% less calories than the original Light/lite
50% less fat or 30% less calories
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Sodium Sodium free
<5mg Very low Na
35mg or less Low Na
140mg or less Lightly salted
At least 50% less than is normally added
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A food package with the claim of fat free should contain which of the following?
1 2 3 4
25% 25%25%25%
1. 40 % less fat than original
2. No fat
3. Less than 5% fat
4. 25% less fat than the original
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Health Claims
Describe a relationship between a disease and a nutrient Ca and osteoporosis Fat and some cancers Saturated fat, cholesterol and CVD Low fat/cholesterol plus high soy
(>25mg/day) and CVD Omega 3 fats/fish oil and CVD
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Health Claims Margarines with plant stanols and CVD Low Na, high K and HTN or stroke Sugarless gum and tooth decay Diet rich in fruits/vegetables and cancer Diet rich in fiber and CVD – must also
state diet should be low in sat fat/cholesterol
Diet rich in whole grains and low sat fat/cholesterol and CVD also CA
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MyPyramid
A personal approach to healthy eating and physical activity
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Dairy Calcium Phosphorous Carbohydrate Protein Riboflavin Vitamin D Magnesium Zinc
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Meat and Beans Protein Thiamin Riboflavin Niacin B6 Folate B12
Phosphorous Magnesium Iron Zinc
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Fruits
Carbohydrate Vitamin C Vitamin A Folate Magnesium Potassium Fiber
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Vegetables
Carbohydrates Vitamin A Vitamin C Folate Magnesium Potassium fiber
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Grains Carbohydrate Thiamin Riboflavin Niacin Folate Magnesium Iron
Zinc Fiber
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Oils
Essential fatty acids Vitamin E
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Which food group listed provides essential fatty acids and vitamin E?
1 2 3 4
25% 25%25%25%
1. Grains
2. Vegetables
3. Dairy
4. Oils
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Dietary Guidelines for Americans
US Department of Health and Human Services
US Department of Agriculture Summarize knowledge into a
pattern of recommendations that can be adopted by the public
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Adequate Nutrients within calorie need
Consume a variety of nutrient dense food and beverages while limiting intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.
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Weight Management
Balance calories from food and beverages with calories expended
To prevent gradual weight gain make small decreases in food and beverage calories and increase physical acitvity
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Physical Activity Engage in regular physical activity and
reduce sedentary activities to promote health, psychological well-being and a healthy body weight
Achieve physical fitness by including cardiovascular conditioning, stretching for flexibility and resistance and improving muscle strength and endurance
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Food groups to encourage Consume sufficient amount of fruits and
vegetables while staying with in energy need
Choose a variety of fruits and vegetables each day
Consume 3 or more whole grain products (at least half grains form whole grain products)
Consume 3 cups per day of fat free or low-fat milk or milk equivalent
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Fats Consume < 10% of calories from
saturated fats and < 300mg cholesterol, and keep trans fat as low as possible
Keep total fat intake between 20-30% with most coming from poly and mono-unsaturated sources
When selecting prepared meats, poultry, dry beans and milk or milk products choose lean, low-fat, fat-free
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Carbohydrates Choose fiber rich fruits, vegetables
and whole grains often. Prepare foods with little added
sugar or caloric sweeteners Reduce dental caries by practicing
good oral hygiene and consuming sugar and starch containing foods and beverages less frequently
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Sodium and Potassium
Choose less than 2300mg of sodium per day
Choose and prepare foods with little salt; at the same time consume potassium rich food such as fruits and vegetables
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Which tool is the most recent tool used to educate the public on nutrition
recommendation?
25%
25%25%
25%
1 2 3 4
1. My pyramid
2. Dietary guidelines for Americans
3. My Plate
4. Basic 5 Food Groups