Nutrition Ch.1: Lecture 3
Recommendations
the values are set at the end of a range
they assume that intakes will vary from day to day
set high enough to make sure the body stores meet nutrient needs during periods of fasting lasting a day or two or up to a month
designed to meet needs of most healthy people
estimates energy requirements and sets them
value depends on age, gender, weight, height, physical activity
not generous because excess cannot be excreted and is eventually stored as body fat
key= balance
any amount of energy in excess leads to weight gain.
Macronutrient Range
establish healthy ranges or intakes for the energy yielding nutrients
3 energy yielding nutrients contribute to a persons total energy intake
provide adequate energy and nutrition and reduce chronic disease risks
should have 45-65% of carbs daily
should have 20-35% of fat daily
should have 10-35% of protein daily
Nutrition surveys
use them to determine the food we eat, our supplement choice, and nutritional health, and our knowledge, attitudes, and behaviors with nutrition
look at setting policy, food assist programs, regulate food supply, establish research priorities
Healthy People
program identifies nations health priorities and guides policies that promote health and prevent disease
set goals for improving the nations health over the ten year period
Dietary Ideals
6 characteristics
Adequacy
has enough energy and enough of every nutrient, as well as fiber, to meet the needs of health people
Kcalorie Control
foods provide the amount of energy needed to maintain a healthy body weight not more
Balance
food choices do not emphasize one nutrient or food type at the expense of another
milk and milk products are rich in calcium but poor in iron
milk and milk products for calcium and meats for iron and save some space for other nutrients because milk and meat are not enough
Nutrient Density
you can get 300mg of calcium from 1.5 oz of cheddar cheese or 1 cup of fat free milk
cheese carries 2x the amount of food energy as the milk
fat free milk is 2x the calcium dense as the cheddar cheese and offers the same amount of calcium for 1/2 the kcalories
food low in nutrition density are empty in k calories because they deliver energy but with little or no protein, vitamins, and minerals
Moderation
food rich in fat and sugar gives us pure enjoyment and energy but it has few nutrients
promote weight gain when we eat them in excess
foods should be eaten only on occasion and will regularly selects foods low in solid fats and added sugars
Variety
foods we choose should be different from one day to another
variety improves nutrition adequacy
different foods give an array of different nutrients