Human Nutrition Chapter 2

13.01.2020      *RDA: recommended dietary allowance o intake goals for individuals EAR: estimated average requirements o intake goals for given stages of life and gender groups AI: adequate intake o goals for individuals when insufficient scientific data for setting RDA UL: tolerable upper intake levels o max safe amount *AMDR: acceptable macronutrient distribution range o ranges for intake for energy containing nutrients o Carbohydrates:  adults: 45-65% daily calories o Fat:  adults: 20-35% daily calories o Protein:  adults: 10-35% daily calories Canada’s Food Guide:     translation of nutrient requirements into food intake (DRI) prior focus in 1992 — on optimal intakes prior focus in 1997 — on the 4 food groups current focus — proportion with an emphasis on high proportion of plant based foods Foods to Limit:  high calorie, fat, sugar, salt/sodium o cakes, pastries, chocolate, candies, cookies, granola bars, do noughts, muffins, ice cream, frozen desserts o french fries, potato chips, nachos, salty snack foods o alcohol, fruit flavoured drinks ,soft drinks, energy and sports drinks, sweetened hot or cold drinks Health Canada: Nutrition Recommendations: (2003)  defining the Canadian diet o energy for maintaining healthy body weight o essential nutrients in recommended amounts o no more than 30% of energy as fat o no more than 10% of energy as saturated fat o 55% of energy as carbohydrates from a variety of sources o sodium content should be reduced o no more than 5% of total energy as alcohol or 2 drinks daily, whichever is less o no more caffeine than the equivalent of 4 6oz regular cups of coffee/day o community water supply fluoridated to 1mg/litre Nutrition Labelling      standardized nutrition levels on all packages since Dec. 2005 purpose: o to standardize nutrition labelling and food claims o to help consumers make informed choices almost all pre-packaged foods have nutrition labels o some exceptions:  fresh fruit and vegetables  raw meat, poultry, fish and seafood  foods prepared or processed at the store  bakery items, sausage, salads  foods that contain very few nutrients  coffee beans, tea leaves, spices  alcoholic beverages nutrition facts box: o components:  specified quantity of food  actual amount of calories and 13 nutrients  % daily value o serving size  specific amount of food listed under the nutrition facts title  all nutrition information is based on this amount of food  listed in common measured you use at home o daily value %  can make it easier to compare foods  helps you to see if a food has a lot of a little of a nutrient  provides context to the actual amount of a nutrient o list of ingredients  all of the ingredients for a food are listed by weight, form the most to least  present on pre-packaged food  is a source of allergy information  source of certain nutrient information o nutrient content claims:  regulated statements made when a food meets certain criteria  optional, so may be found only on some products  often on the front of food packages  a quick and easy way to get information about a food diet-related health claims: o 5 claims allowed in Canada  a diet low in sodium and high in potassium and the reduction of risk of hypertension  a diet adequate in calcium and vitamin D, and the reducing of risk of heart disease  diet low in saturated fat and trans fat, and the reduction of the risk of heart disease  a diet rich in vegetables and fruits and the reduction of risk of some types of cancer  minimal fermentable carbohydrates in gum, hard candy, or breath freshening products, and the reduction of risk of dental cavities Controversy 2  potential cancer protection  whole foods, wine, tea and flavonoids  chocolate and flavonoids  soybeans and phytosterols / phytoestrogens  less osteoporosis (Asia)  flaxseed and lignans  tomatoes and lycopene  garlic and organosulfur compounds o phytochemicals in pills: (nutraceutical)  alter body functions, sometimes powerfully in ways only partly understood  lack safety evidence for isolated phytochemicals in humans  genistein (from soybeans) increases cancer in laboratory animals o phytochemicals from food:  food, not supplements, is the most effective and safest source of phytochemicals functional foods: o line between food and drug blurry o similar to conventional foods o consumed as part of usual diet o demonstrated physiological benefits or ability to reduce chronic disease risk beyond basic foods o may occur in nature  broccoli sprouts and phytochemicals = potential cancer prevention (sulfurophane?)  Butter/cheese and CLA = potential numerous benefits  cranberry juice and phytochemicals = lower UTI incidence? o natural sources  yogurt contains lactobacillus or other bacteria that ferment milk into yogurt  probiotic: alters native bacterial colonies in gut and may reduce disease o added (making a food into a drug?)  cholesterol-reducing margarine containing phytosterols to reduce blood cholesterol o   phytochemicals: o non nutrient compounds derived from plants o have biological activity in the body o may support health beyond the roles of traditional nutrients