Health & Nutrition Review Q's Weeks 1-4

Understand what constitutes a reliable source of information.
On the internet the information should come from a respected, credentialed author.
It should be factual, comprehensive, reasonable and supported by legitimate scientific publication. Legitimate nutrition claims are published in peer-reviewed journal and scrutinized by experts in the field of study. A Registered Dietitian (RD) or nutritionist are also good sources.

Promoters of false claims

A typical fast food meal includes a hamburger, fries and a soda. A healthier choice meal would include a grilled chicken sandwich, small fries or a substitue side (ie. fruit) and water.
Strategies to reduce fat and calories:
· Don’t supersize · Grilled instead of fried · No Mayonnaise/avoid all you can eatJust say no

The percentage of your total energy intake from carbogydrates, fat and protein can be determined by dividing the number of calories from each energy nutrient by the total calories x 100.

ABC’s of Eating- Adequacy-diet with all essential nutrients in sufficient amounts to maintain health; Balance- a number of types of foods in balance with each other so foods rich in one nutrient don’t crowd out foods rich in another nutrient; Calorie Control- control of consumption of energy; Moderation- no unwanted constituent in excess; Variety- different foods used for the same purposes Smart snacking menu- 100 calories of grains, fruit, dairy, potato, protein, eat sparingly foods

Daily values- the amount of fat, sodium, fiber and other nutrients health experts say should make up a healthy diet

The Daily Values on food labels tell you the percent of a nutrient that a serving of the food contributes to the healthy diet

conditions that may be aggravated by modern lifestyles that include too little exercise, poor diets, excessive drinking & smoking; also referred to as diseases of affluence (ie. Alzheimer's, asthma, cancer, liver disease, heart disease, stroke, acne, obesity, high blood pressure etc)

Factors in diet, lifestyle and the house are thought to influence susceptibility to the diseases. Can be controlled or delayed by changing relationships with the way of our life in the environment. Primary cause of lifestyle disease is a sedentary way of life; too much dependence on technology has reduced dependence on physical effort. Eat healthy, exercise, refrain from alcohol and smoking, change in mindset and a healthy outlook towards living.

• Adequate nutrients within energy needs • Weight management • Physical activity • Food groups to encourage • Fats • Carbohydrates • Sodium and potassium • Alcoholic beverages • Food safety

EAR (Estimated Average Requirement)
RDA ( Recommended Dietary Allowance)
AI ( Adequate Intake)
EER (Estimated Energy Requirement)
AMDR (Acceptable macronutrient distribution range)
UL (Tolerable upper intake level)

a set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people.

The amount of a nutrient that is estimated to meet the requirement for the nutrient in half of the people of a specific age and gender. The EAR is used in setting the RDA.

• the average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all (97–98%) healthy individuals of a specific age and gender.

• the average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA. The AI exceeds the EAR and possibly the RDA.

the average calorie intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity, consistent with good health.