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This 4 page Class Notes was uploaded by Heather_Marius on Wednesday September 9, 2015. The Class Notes belongs to NFA 201 at Eastern Kentucky University taught by Elizabeth Fiehler, MS, RD, LD in Fall 2015. Since its upload, it has received 65 views.
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Date Created: 09/09/15
NFA 201 Essentials of Nutrition Fall 2015 Elizabeth Fiehler MS RD LD There was no class on Wednesday September 2 2015 Daily values decided by government agencies Recommended Dietary Allowances RDA how much an individual needs in a day of a particular nutrient Adequate Intake AI gives a specific amount each person needs of the different nutrients based on age lifestyle etc Acceptable Macronutrient Ranges AMR gives percentages of nutrients from specific types of food a person needs from their diet I 45 65 from carbohydrates 0 Main fuel source I 20 35 from fats 0 Limit intake of fats I 10 35 from proteins K Based on the general healthy population of people over two years old Recommended lt R DA gtktake on estimated average may not be perfect amp H Rosenberger 09092015 I When buying multivitamins they should say 100 of daily intake They can be less but should NOT be more Dietary Guidelines for Americans 0 Set every 10 years 0 Current ones are listed on this website I httphealthgovdietarvguidelinesdga20l0dietarvguidelines2010 I f Americans do not meet our goals in fruits and vegetables but get too much fat and sugar Whole grains make you stay full longer lower cholesterol and slow down digestion Needed daily intake 0 Fiber 20 30 grams a clay I control cholesterol and blood sugar 0 Potassium roughly 5 grams per clay I Circulation heartbeat regulation I Obtained through fresh fruits and vegetables 0 Iron roughly 8 20 milligrams per clay depends on age I Biggest deficiency in the US specifically in children 0 Vitamin B12 roughly 5 3 micrograms I Plays a big role in the amount of energy a person has 0 Fruits amp Vegetables 9 grams of fruit 5 grams of vegetables per clay H Rosenberger 09092015 I I Need a variety of different colors in order to get all of the vitamins and minerals they provide Grains 6 servings 3 servings should come from whole grains I provide nutrients and minerals Proteins roughly 46 56 grams per day depends on sex amp age I Gotten from a wide variety of foods Dairy 3 4 servings per day Oils 2 3 servings per day I Limit by only getting required amounts through cooking I Do not use solid fats only use oils I When looking at oils look for sources of fat on the label 0 Limit saturated and trans fats and any fats that are solid at room temperature 0 Discretionary Calories use for whatever you want 0 Can work in foods that you want 0 Food Label Claim Guidelines 0 0 Low Calories 40 grams or less per serving Reduced Calories 25 less than original Calorie Free less than 5 per serving Extra Lean less than 5 grams of fat less than 2 grams of saturated fat and trans fat combined less than 95 milligrams of sodium per serving Cholesterol Free less than 2 milligrams of cholesterol and less than 2 H Rosenberger 09092015 I 0 grams saturated and trans fat combined per serving Fat Free less than 5 grams per serving Low Fat less than 3 grams fat per serving High Fiber more than 5 grams of fiber per serving Low Sodium less than 140 milligrams of sodium per serving Good Source of X provides 10 19 of daily value High In X provides more than 20 of daily value 0 Vitochemicals non nutrient O 0 Found in plants fruits and vegetables Help to regulate antioxidants protein synthesis and regulate hormones H Rosenberger 09092015 I
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