BIOL 1110-Chapter 2 Reading Assignment-3

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`````Chapter 2 Reading Assignment Directions: Please answer only the bulleted questions. Learning Objective 1: Understand the significance of Dietary Reference Intakes (DRI), Daily Values, Adequate Intakes, Tolerable Upper Limits, and Acceptable Macronutrient Distribution Ranges as nutrient standards. What are Dietary Reference Intakes? It is the recommended intake for all nutrients for a health life. What are Daily Values? It is the nutrient standards used on food labels and on grocery store and restaurant signs. What does RDA stand for? Please define. What nutrients are they set for? Recommended Dietary Allowances It is the nutrient intake goal that meet the needs of a majority healthy population in certain stage of life. What is an adequate intake and a tolerable upper limit? The AI is also the amount of nutrients recommended for individuals, and the UL is the maximum amount of nutrients that a health person can intake daily without possibility to cause any harm. When are they used instead of an RDA? They are adopted when there are not scientific sufficient to allow establishment of an RDA value and assumed to be adequate for healthy people What are Daily Values and what are they used for? The Daily Values are standards used food labels to allow consumers to compare the nutrient values of foods. What is an Acceptable Macronutrient distribution range? Please define and list the percentage range for each of the macronutrients.
The AMDR is a set of healthy ranges of intake for carbohydrate, fat, and protein set by the DRI committee. The recommendation is 45 to 65 percent of total calories from carbohydrate, 20 to 35 percent from fat, and 10 to 35 percent from protein. Learning Objective 2: Specify how the Dietary Guidelines for Americans work as part of an overall U.S. dietary guidance system. Why are the Dietary Guidelines for Americans set? To provide guidance to achieve the nutrients intake goals. How does the typical US diet compare with the guidelines? The current US diet has less healthful nutrients oversupplied while important nutrients are undersupplied Pick 4 of the guidelines and recommendations (table 2-1) that you want to focus on for your healthy lifestyle adoption. Please explain. To be honest I just can pick one because the others I have been doing for a long period of time. I need to improve my intake of dark green vegetables. I already have a healthy lifestyle. In Brazil we do not eat fast-food very often, and it is common to have a healthy meal for lunch and dinner. Please list the 10 nutrients that the typical American diet under- consumes . Calcium, vitamin A , vitamin Cvitamin D,vitamin E folate , iron, potassium, magnesium , fiber Please list the two overconsumed nutrients. Saturated Fat and Sodium Does the strong lack of nutritional balance in the American diet surprise you? What do you think can be done to change this pattern? Yes it does surprise me. I believe that eating more vegetables and cooking with fresh produce would improve the nutritional balance in the American diet.
Learning Objective 3: Explain the use of the USDA Eating Patterns to plan a nutritious diet. Name the USDA Eating Patterns food groups. In each food group, pick two healthy foods that you want to try to incorporate into your diet and how you plan on doing so? Fruit: avocados and papaya Vegetables: Kale and Collard Grains: Whole grain bread and oats Milk and Milk Products: cottage cheese and yogurt. My plan is to look for some recipes with those ingredients to make them taste good. What is a legume? What food group does it fall under? Legumes are a class of vegetables that includes beans, peas and lentils which supply substantial iron and protein —Vegetables Do you see any similarities in the types of food that should be limited? Please explain. Yes. The food that should be limited is rich in empty calories provided by added sugars and solid fats with few or no other nutrients. Name some foods that contribute to empty calories/foods with low nutrient density? Alcohol and ultra-processed food Learning Objective 4: Given the required number of calories, discuss a healthful diet plan by applying the USDA Eating Patterns. What is MyPlate? In your opinion, what is one positive and one negative thing about using MyPlate as a dietary guideline tool? It is
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