C787 nutrition study guide notes
 Nutrition Notes
» DRI: Dietary refence intakes/ Family name of other recommendations
• Food Labeling must include about them
• The differ depending on age group
» Nutrition labeling
• Serving size will always be found (In US)
» Recommended Daily Allowance (RDA) Most important RDI
• People who are sick don’t count as a healthy population for RDA.
• Use when planning meals
» Acceptable Macronutrient Dietary Range (AMDR)
• a range of percentage of calories that you should get each
day. Not just one food.
• Carb AMDR for a typical adult: is between 45-65 %. Which means
45-65% of the calories throughout the day should come from
carbs.
• 20-30% should come from fat
• CARBS-45-65%
• FATS -20-35%
• PROTEINS- 10-35%
» Macronutrient: Big nutrients that supply calories.
• Carb, Fat, protein
» Tolerable upper intake level
• The highest level of daily consumption that current data has
shown to cause no side effects in humans
• Ensures people do not take harmful amounts
• Used for people taking supplement
» Estimated Average Requirements (EAR):
• Used to guide recommendations and meal planning for
communities (NOT FAMILY) in combination with upper intake
» Myplate.gov
• Half the plate should be veggies (over the course of the day)
» What is the nutritional benefit of fruits and veggies?
• They provide nutrients and reduce the risk of some types of
cancers.
» Fruit and veggie Facts
• People should get 9 servings daily
• Increasing the amount of colorful veggies
• Reduces the risk of stroke
• Fruits and veggies don’t have B12
» Skim milk has roughly the same amount of calcium and protein as whole
milk
» The current dietary guidelines suggest/emphasize reduced fat dairy
products
» Half of all grain products consumed should be wholegrain products
» There is no DRI for trans-fat & added sugar
» Recommended daily amount of protein intake