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Intro into Nutrition, Chapter 2

by: daanii

Intro into Nutrition, Chapter 2 NUTR 1000


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Cover the first 2 chapters that are the basics
Introduction to Nutrition
Deborah Murray
Class Notes
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This 4 page Class Notes was uploaded by daanii on Thursday September 1, 2016. The Class Notes belongs to NUTR 1000 at Ohio University taught by Deborah Murray in Summer 2016. Since its upload, it has received 10 views. For similar materials see Introduction to Nutrition in Health Sport And Exercise Science at Ohio University.

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Date Created: 09/01/16
Nutrition Chapter 2  3 Keys to Success o Moderation  Portion “control” is key for all foods (even with healthy foods) o Proportionality  Balance  Balance nutrient dense and calorie dense foods o Nutrient density = nutrient content/kcal content  Balance energy intake with energy expenditure o Variety  Every day, consume foods of each food group  Grains  Veggies  Fruits  Dairy  Protein  Each meal should have at least 3 different food groups represented  DGA – basis for menu planning o Developed by USDA and DHHS o Updated every 5 years o Provides nutrition and physical activity advice for all Americans age 2+ o Ultimate goal is to help americans meet nutrient needs and reduce risk for many chronic diseases  Also used in development of public policy, consumer health messages, designing healthy dietary patters, etc. o 5 major goals  Follow a healthy eating pattern across the lifespan  Focus on variety, nutrient density, and amount  Limit calories from added sugars and saturated fats and reduce sodium  Shift to healthier food and beverage choices  Support healthy eating patterns for all o Key recommendations  Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level  Imbalances between calories consumed and calories expended could lead to changes in body weight and chronic disease risk  Aim to meet nutrient needs primarily with nutrient dense foods  Fortified foods and dietary supplements may be useful  Healthy eating patterns are adaptable to socio-cultural and individual preferences  Designing a well-balanced meal plan o A healthy eating pattern includes:  A variety of vegetables from all subgroups  Fruits, especially whole fruits (not canned nor processed)  Grains, at least half of which are whole grains  Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages  A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products  Oils o Healthy eating pattern limits  Saturated fats (<10% of kcal)  Trans fats  Added sugars (<10% of kcal)  Sodium (<2300 mg)  If alcohol is consumed, it should be consumed in moderation, and only by adults of legal drinking age  Up to 1 drink/day for women  Up to 2 drinks/day for men  Select PA Guidelines o Need to move more, avoid inactivity o Aim for at least 150 min/week moderate intensity, or 75min/week of vigorous intensity aerobic activity o For additional health benefits, increase aerobic PA to 300 min/week of moderate or 150 min/week vigorous o At least 2 days/week routine should include strength training which includes all muscle groups  MyPlate – menu planning tool o ½ - fruits & vegetables o Emphasis on whole grains o Smaller amounts of protein that standard American diet o Dairy/calcium rich foods/drinks 2-3 times/day o CONSUMER HEALTH MESSAGE  Balance calories  Enjoy your food, but eat less  Avoid oversize portions  Foods to increase  Fruits/veggies  Whole grains  Skim or low-fat milk  Foods to reduce  Sodium  Added sugar  Specific nutrient standards and recommendations o Dietary reference intakes (DRI)  Umbrella term  Standards are continuously reviewed, revamped, and renewed (as needed)  Food and nutrition board of the institute of medicine  Set for both US and Canada o Recommended dietary allowance (RDA)  “average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals”  Meets 97-98% of populations needs  Used for setting individual nutrient and energy goals o Adequate intake (AI)  “established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy” o Estimated average requirement (EAR)  “average daily nutrient level estimated to meet the requirements of 50% of health individuals in a group”  Used to establish RDA o Tolerable upper intake level  “the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population”  Represents intake from food  Ceiling, not a goal  % daily value o Apply to the “average” person o Based on a 2,000 kcal/day diets o Allow for comparisons among foods o Not nutrient intake goals (unless you need 2,000 kcal) o Anything with <5% of daily value = low source o Anything with 10-19% of daily value = good source o Anything with >20% of daily value = high/excellent source  Nutrition label reading o So many numbers  Focus on what matters to you (serving size)  Interpret labels and claims  By law, saturated and trans fats have to be listed o New label coming soon  Servings: larger, bolder type  Serving sizes updates  Calories: larger type  New: added sugars  Change in nutrients required  Nutrition quackery 101 o What to look for  Consumer testimonials; before/after photos  Rapid weight loss claims  No diet or exercise required  Long term/permanent weight loss claims  Clinically proven/doctor approved claims o Always know the source  Examine the source of information before buying in  Beware false credentials  Trust the real nutrition professionals  Registered dietician (RD)  Registered dietician nutritionist (RDN)  Registered diet technician (DTR)


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