Chapter 2 notes PDF

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Nutrition chapter 2 textbook notes...

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Monday, May 3, y

HNSC 1210 Chapter 2 notes • Dietary reference intakes (DRI) is the nutrient recommendations for total energy (optimal intake not minimum) 2 sets of values. Recommended dietary allowance (RDA) and adequate intakes (AI) • Daily values: nutrient standards on food labels (reflect an average person), good for comparing foods to one another, differ from Canada to the use • RDA: nutrient intake goals for individuals, based on solid experimental evidence and reliable observations (based on EAR) (if you don’t have enough info, create and AI intake) • AI: nutrition intake goal based on healthy people, setting them requires some guess work • UL (tolerable upper intake levels):highest average daily nutrient intake with no risk • EAR (estimated average requirements): average daily nutrient intake to meet half of the healthy individuals in a group ***establishes population wide avg. requirements used by policy makers • AMDR (acceptable macronutrient distribution ranges): values for macros as a % of daily calories • Goal of DRI is to prevent chronic diseases, set goals, fortification, finding UL, and setting goals • DRI values are based on scientific research, probability of risk, prevention of chronic illness, and should be achieved on average over time (not day to day) • Balance study: person is fed a controlled diet, and intake and excretion is measured, (this only works for nutrients that don’t change in the body, ex: Calcium) • Then the requirement will be found: its the amount that will just prevent problems from deficiencies • The DRI value is set so about 97%-98% of people will be covered • EER (estimated energy requirements) are set at the average • Energy in fibre is 2 calories/gram • Canadas food guide was created in 2011, total diet approach and broad range of servings to accommodate gender and age • 40% of Canadians report eating fruit or veggies 5+ times a day • Discretionary calorie allowance in the extra calories you can eat after you’ve met your nutrient needs without gaining weight. Removing discretionary calories is a safe way for weight loss

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Monday, May 3, y • Ex fried chicken: the chicken itself would be nutritious but the extra calories from it being fried and breaded would be discretionary • Physical activity increases discretionary allowance • Canada food guide has included “alternatives” for products (ex: seeds and nuts fall under meat) • Different cuisines can fit into our food guide, & other countries may have their own • Portion control is important, they have increased over time, and so has weight gain • Ex one 150 gram bagel is actually 3 servings of grain not just 1 • An exchange system may list estimated macros if food portions & Caloric value • The healthy eating index is used to asses diets Nutrition facts and claims on food labels • Nutrient function claims: by calling a food with carbs: supplies energy • Health claims: by linking foods with decease • Nutrient content description: using wording to describe nu food • Packaged food must state common name, address of man nutrients contents, ingredients in descending order by we • On ingredients listing of new food label they must group t And use common names, (SUGAR(fancy molasses, brown su • Natural sugars rant listed in ingredients so watch out • Daily value % are based on average 2000 calorie diet • 15% or more is good, 25% or more is excellent (source of nutrient) except vitamin C (30% & 50%) • For a food to be claimed as calorie free it must have fewer than 5 calories, or less than 40 to be “low calorie” • At least reduced by 25% to be claimed “reduced sugar/fat/cholesterol Phytochemical’s • non nutrient compounds derived from plants • Have biological activity in they body • They act as antioxidants, mimicking hormones, and protecting against diseases by altering blood constituents

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Monday, May 3, y • Not enough information to be certain on if they do benefit you • Not enough information on taking supplements for phytochemical’s, we are not use to getting them in high doses ie they may not be as safe • Ex: whole foods, wine, and tea contain flavonoids that may reduce cancer and heart disease • Ex: dark chocolate might thin blood, preventing blood clots, strokes, heart attacks • Ex: soy beans contain phytoestrogens, asian countries suffer from less cancer (diet high in soy) • Ex: Flax seed, contains lignans: lower rates of cancer • Ex: tomatoes: contain Lycopene lower rates of cancer • Ex: garlic organosulphur compounds, lower cancer rates Functional foods • Consumed as part of the diet & demonstrate physiological benefits or ability to reduce chronic disease risk beyond basic foods (all foods listed above) • Make the line between foods and drugs blurry • Diet recall: usually 24 hours. The dietitian asks the client what they ate the previous day, including meals, snacks and any beverages. This is easy, but relies on menus, and may not be a typical day) • Diet record, usually 3-5 days. Client records what they eat/drink for 3-5 days. It is important to be specific and accurately measure foods. (may eat differently due to recording) • Food frequency questionnaire: easy, but hard to rank yourself if you if every week eating is different Factors considered in the DRIs • Body Mass Index (BMI), reference weight and height • Age: to account for physiological changes of lifecycle • Time: not based on 1 day of food intake – rather an average consumption Factors not considered in the DRIs • Activity: elite athletes vs. inactive • Diet: vegans vs. omnivores • Geographic area: southern vs. northern North America for Vitamin D from sunlight • Lifestyle: e.g., smoking increases Vitamin C requirement • Illness, malnutrition foods that don’t require a nutrition label • fresh fruit and vegetables • raw meat, poultry, fish and seafood • foods prepared or processed at the store ◦ e.g., bakery items, sausage, salads • foods that contain very few nutrients ◦ e.g., coffee beans, tea leaves, spices • alcoholic beverages

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Monday, May 3, y According to the AMDR • 45-65% carbs • 20-35% fat • 10-35% protein

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