1. Balanced Diet Fundamentals NTR 300
Dr. Lorna C. Shepherd

2. Balanced Diet: Nutrient Density Portion Control Essential Nutrients
Variety
Adequacy

3. Nutrition Standards Dietary reference intake (DRI)
Recommended dietary allowance (RDA)
Estimated average requirement (EAR)
Adequate intake (AI)
Tolerable Upper Limit (UL)

4. Estimated Average Requirement (EAR)
Amounts of nutrient estimated to meet the nutrient needs of 50% of the persons in a certain life stage .
For example adolescents or pregnant women.

5. Recommended Dietary Allowance (RDA)
Daily nutrient intake to meet the needs of nearly all individuals (97-98%)
Goal is to prevent chronic diseases not just prevent deficiency

6. Adequate Intake (AI)
Used when there is not sufficient scientific data to establish EAR

7. Tolerable Upper Level
Maximum daily amount that is not likely to cause adverse health effects

8. Which Dietary Reference Intake is provided when there is not enough scientific information for an EAR?
RDA AI
Tolerable Upper Limit
None of the above

9. Daily Reference Values
Based on 2000 calorie
Fat 30%
Saturated fat 10%
Carbohydrate 55%
Protein 15%
Fiber 11.5gm/1000 calories
The other values are not based on calories

10. Food Labeling
Food package must list product name, address of manufacturer, amount of product in the package, serving size, ingredients

11. Ingredient list

12. Ingredient list Listed according to weight of ingredient
The most abundant is listed first and so on to the least

13. Which ingredient must be listed first on the food label?
Lowest weight
Medium weight
Highest weight
Doesn’t need to be listed

14. Claims on Food Labels Calories
Calorie free
<5 calorie/serving
Low calorie
40 calories or less per serving
Reduced calorie
25% less calories than the original
Light/lite
50% less fat or 30% less calories

15. Sodium Sodium free Very low Na Low Na Lightly salted <5mg
35mg or less
Low Na
140mg or less
Lightly salted
At least 50% less than is normally added

16. A food package with the claim of fat free should contain which of the following?
40 % less fat than original
No fat
Less than 5% fat
25% less fat than the original

17. Health Claims Describe a relationship between a disease and a nutrient
Ca and osteoporosis
Fat and some cancers
Saturated fat, cholesterol and CVD
Low fat/cholesterol plus high soy (>25mg/day) and CVD
Omega 3 fats/fish oil and CVD

18. Health Claims Margarines with plant stanols and CVD
Low Na, high K and HTN or stroke
Sugarless gum and tooth decay
Diet rich in fruits/vegetables and cancer
Diet rich in fiber and CVD – must also state diet should be low in sat fat/cholesterol
Diet rich in whole grains and low sat fat/cholesterol and CVD also CA

19. MyPyramid
A personal approach to healthy eating and physical activity

20. Dairy Calcium Phosphorous Carbohydrate Protein Riboflavin Vitamin D
Magnesium
Zinc

21. Meat and Beans Protein Thiamin Riboflavin Niacin B6 Folate B12
Phosphorous
Magnesium
Iron
Zinc

22. Fruits Carbohydrate Vitamin C Vitamin A Folate Magnesium Potassium
Fiber

23. Vegetables Carbohydrates Vitamin A Vitamin C Folate Magnesium
Potassium
fiber

24. Grains Carbohydrate Thiamin Riboflavin Niacin Folate Magnesium Iron
Zinc
Fiber

25. Oils
Essential fatty acids
Vitamin E

26. Which food group listed provides essential fatty acids and vitamin E?
Grains
Vegetables
Dairy
Oils

27. Dietary Guidelines for Americans
US Department of Health and Human Services
US Department of Agriculture
Summarize knowledge into a pattern of recommendations that can be adopted by the public

28. Adequate Nutrients within calorie need
Consume a variety of nutrient dense food and beverages while limiting intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.

29. Weight Management
Balance calories from food and beverages with calories expended
To prevent gradual weight gain make small decreases in food and beverage calories and increase physical acitvity

30. Physical Activity
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being and a healthy body weight
Achieve physical fitness by including cardiovascular conditioning, stretching for flexibility and resistance and improving muscle strength and endurance

31. Food groups to encourage
Consume sufficient amount of fruits and vegetables while staying with in energy need
Choose a variety of fruits and vegetables each day
Consume 3 or more whole grain products (at least half grains form whole grain products)
Consume 3 cups per day of fat free or low-fat milk or milk equivalent

32. Fats
Consume < 10% of calories from saturated fats and < 300mg cholesterol, and keep trans fat as low as possible
Keep total fat intake between 20-30% with most coming from poly and mono-unsaturated sources
When selecting prepared meats, poultry, dry beans and milk or milk products choose lean, low-fat, fat-free

33. Carbohydrates
Choose fiber rich fruits, vegetables and whole grains often.
Prepare foods with little added sugar or caloric sweeteners
Reduce dental caries by practicing good oral hygiene and consuming sugar and starch containing foods and beverages less frequently

34. Sodium and Potassium Choose less than 2300mg of sodium per day
Choose and prepare foods with little salt; at the same time consume potassium rich food such as fruits and vegetables

37. Which tool is the most recent tool used to educate the public on nutrition recommendation?
My pyramid
Dietary guidelines for Americans
My Plate
Basic 5 Food Groups