Chapter 1 I Nutrients A Nutrients chemical substances obtained from food body uses for energy B Macronutrients 1 Proteins 2 Fats lipids 3 Carbs C Micronutrients 1 Sodium 2 Calcium 3 Iron 4 Vitamin A 5 Vitamin C D 6 Classes of Nutrients 1 Carbs CHO organic contains carbon 2 Lipids fats organic 3 Proteins organic contains nitrogen 4 Vitamins organic 5 Minerals simplest nutrient inorganic 6 Water hydrogen oxygen inorganic II DRI A DRI Dietary Reference Intakes set of nutrient intake values for healthy people in U S Canada 1 EAR Estimated Average Requirements a Average amount sufficient for half of the population 2 RDA Recommended Dietary Allowances a Recommendations to meet needs of most healthy people i Based off the EAR ii About 98 of population iii More specific varies per gender age group etc 3 AI Adequate Intakes a Insufficient scientific evidence b AI value used when an RDA cannot be determined c Expected to exceed average requirements i Ex Vitamin K no one know exactly how much we should have in our diet 4 UL Tolerable Upper Intake Levels a Tells us where a nutrient is likely to be toxic b Helps prevent against overconsumption c Vitamins are not regulated by the FDA III Phytonutrients A Phytonutrients a k a phytochemicals i Nonnutrient compounds found in plants some phytochemicals have biological activity in the body 1 Lycopene tomatoes B Functional Foods 1 Foods that have phytochemicals and minerals added to make them beneficial a Examples i Orange juice fortified with Vitamin C ii Tomato has lycopene a phytochemical IV AMDR A Acceptable Macronutrient Distribution Ranges AMDR 1 Ranges of intakes for the energy nutrients that provide adequate energy and nutrients and reduce the risk of chronic diseases B The DRI has determined that the composition of a diet that provides adequate energy nutrients and reduces risk of chronic disease is a 45 65 kcals from carbs i Brain and Nervous System only uses CHO for energy to function ii Carbs stored in liver as glycogen and used for energy b 20 35 kcals from fat c 10 35 kcals from protein d This is a range for a healthy person and varies per person i Recommendations not minimum levels nor optimal levels just general ii Goals intended to be met through diet beverage 1 Body can only absorb so much at one time 2 Apply to average daily intakes 3 Each DRI category serves a unique purpose C Foods work together for absorption V Dietary Guidelines AMDR A General Guidelines products 1 Emphasize a variety of fruits vegetables whole grains ad fat free and low fat milk 2 Includes lean meats poultry seafood legumes eggs seeds and nuts 3 Low in saturated and trans fats cholesterol salt sodium and added sugars 4 Stays within your daily energy needs for your recommended body weight B Balancing kCalories to Manage Weight 1 Exercise and spend less time being inactive to prevent reduce overweight or obesity 2 Control total kcalorie control to manage weight and maintain appropriate kcal balance through all stages of life C Foods and Food Components to Reduce 1 Reduce daily sodium intake to less than 2300 mg Reduce intake to 1500 mg sodium for people ages 51 and older and those of any age who are African American or have hypertension diabetes or chronic kidney disease 2 Consume less than 10 of kcals from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids 3 Limit trans fat intake as much as possible 4 Limit consumption of foods containing refined grains esp those containing solid fats added sugars and sodium 5 Alcohol in moderation women 1 drink day men 2 drinks day D Foods and Nutrients to Increase 1 Increase fruits veggies esp dark green and red and orange veggies and beans and peas 2 Consume at least of all grains as whole grains 3 Increase intake of fat free or low fat milk and milk products or fortified soy products 4 Choose variety of protein foods which include lean meat and poultry eggs beans and peas soy products and unsalted nuts and seeds 5 Increase amount and variety of seafood by replacing some meat and poultry with it 6 Consume protein foods lower in solid fats kcals and oils 7 Use oils to replace solid fats where possible 8 Choose foods that provide more potassium dietary fiber calcium and vitamin D nutrients of concern in American diets these foods include veggies fruits whole grains and milk and milk products Chapter 2 I Five USDA Food Groups A Fruits 1 Examples a Apples bananas blueberries strawberries peaches nectarines dried fruits dates figs prunes raisins 100 fruit juice 2 Key Nutrients B Vegetables 1 Examples a Folate Vitamin A Vitamin C Potassium and Fiber a Dark Green Vegetables broccoli and leafy greens such as arugula bok choy collard b Red and Orange Vegetables carrots pumpkin bell peppers winter squash like greens kale watercress acorn and butternut c Legumes black beans lentils soybeans d Starchy Veggies cassava corn hominy lima beans e Other Vegs Artichoke cactus okra seaweed green bell peppers a Folate Vitamin A Vitamin C Vitamin K Vitamin E Magnesium Fiber 2 Key Nutrients C Grains 1 Examples bagels and pastas 2 Key Nutrients D Protein Foods a Amaranth barley brown rice bulgur millet quinoa rye wheat wild rice and whole grain products breads cereals crackers and popcorn enriched refined products a Folate Niacin Riboflavin Thiamin Iron Magnesium Selenium Fiber 1 Examples a Seafood Fish catfish cod shellfish clams shrimp b Meats poultry eggs lean or low fat meats ham lamb pork poultry no skin eggs c Nuts seeds soy products unsalted nuts almonds cashews seeds flaxseeds pumpkin seeds legumes beans soy products textured vegetable protein TVP a Protein Essential Fatty Acids Niacin Thiamin Vitamin B6 Vitamin B12 Iron Magnesium tofu peanuts 2 Key Nutrients Potassium and Zinc E Milk and Milk Products 1 Examples 2 Key Nutrients Vitamin D F Oils not a food group a Fat free or 1 low fat milk and fat free or low fat milk products such as buttermilk cheeses cottage cheese yogurt fat free fortified soymilk a Protein Riboflavin Vitamin B12 Calcium Potassium and when fortified Vitamin A and 1 Ex Liquid vegetable oils like canola corn flaxseed unsaturated oils naturally occurring in foods such as avocados fatty fish and nuts 2 Nutrients Vitamin E and essential fatty acids II The Exchange System A Exchange Lists 1 Diet planning tools that organize foods by their proportions of carbs fat and protein Food on any single list can be used interchangeably 2 Used by people with diabetes and those who desire to
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