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Nutrition Chapter 1 Lecture 3 (Setting Nutrient & Energy…
Nutrition Chapter 1 Lecture 3
Nutrient Recommendations
These values are set at the high end of the range
These recommendations assume that intakes will vary from day to day and they are set high enough to make sure the body nutrient stores will meet nutrient needs during periods of fasting lasting a day or two or up to a month
Designed to meet the needs of most healthy people
Setting Nutrient & Energy Recommendations
Estimated Energy Requirements (EER)
This is to set the recommendation for energy
It is not generous because excess energy cannot be excreted and is eventually stored as body fat.
The key to energy recommendation is balance
The value you need is dependent on age, gender, weight, height, and of course, physical activity
Remember… any amount of energy in excess leads to weight gain.
Acceptable Macronutrient Distribution Ranges (AMDR)
These are established healthy ranges of intakes for the energy-yielding nutrients
These three energy yielding nutrients contributes to a person’s total energy intake
These should provide adequate energy and nutrients and reduce the risk of chronic disease
The three are...
Carbohydrates = 45-65% daily kcalories
Fat = 20-35% daily kcalories
Protein = 10-35% daily kcalories
Nutrition Surveys
Use surveys to learn/determine
Foods people eat
Supplements taken
Nutritional health
Measure knowledge, attitudes, & behaviors related to nutrition
Use surveys to
Setting public policy
Food assistance programs
Regulate food supply
Establish research priorities
Healthy People is a program that identifies the nations health priorities and guides policies that promote health and prevent disease
At the start of the program it set goals for improving the nation's health over a 10- year period
Dietary Ideals
A nutritious diets as 6 characteristics:
Adequacy
Kcalorie control
Balance
Nutrient density
Moderation
Variety
Adequacy
Has enough energy and enough of every nutrient (as well as fiber) to meet the needs of health people
Kcalorie control
The foods provide the amount of energy needed to maintain a healthy body weight not more
Balance
The food choices do not overemphasize one nutrient or food type at the expense of another
Example- meats, fish and poultry are rich in iron but poor in calcium
Milk and milk products are rich in calcium but poor in iron
Use milk and milk products for calcium and meats for iron and save some space for other nutrients because milk and meat are not adequate
Nutrient density
Consider food that contains calcium
Example- you can get 300 mg of calcium from either 1.5 ounces of cheddar cheese or 1 cup of ff milk—
The cheese carries 2x the amount of food energy(KCalories) as the milk
FF milk is 2x the calcium dense as the cheddar cheese
In other words…. It offers the same amount of calcium for ½ the kCalories
Food low in nutrient density (chips, candy and pop) are empty –kCalories because they deliver energy but with little or no protein, vitamins, or minerals
Moderation
Foods rich in fat and sugar gives us pure enjoyment and energy but it has few nutrients
They promote weight gain when we eat them in excess
These foods should be eaten only on occasion and will regularly selects foods low in solid fats and added sugars
variety
The foods we choose should be different from one day to the next.
A variety improves nutrient adequacy
Different foods give an array of different nutrients