human nutrition assignment | Applied Sciences homework help

1. Starch 2. Meat 3. Vegetables 4. Fruit 5. Milk 6. Fat

TABLE 2.2 Putting It All Together: Tools for Healthy Eating (continued) M02_BLAK8260_04_SE_C02.indd 44 12/1/17 10:08 PM What Are the Dietary Reference Intakes? 45 The DRIs Encompass Several Reference Values The DRIs cover five reference values: the Estimated Average Requirement (EAR), the Recommended Dietary Allowance (RDA), the Adequate Intake (AI), the Tolerable Upper Intake Level (UL), and the Acceptable Macronutrient Distribution Range (AMDR) (Focus Figure 2.2 ). Each of these values is unique, and serves a different need in plan- ning a healthy diet. Estimated Average Requirements The DRI committee members begin by reviewing a variety of research studies to deter- mine the Estimated Average Requirement (EAR) for a nutrient. They may look at studies that investigate the consequences of eating a diet too low in the nutrient and the associated side effects or physical changes that develop, as well as how much of the nutrient should be consumed to correct the deficiency. They may also review studies that measure the amount a healthy individual absorbs, stores, and maintains daily. Addition- ally, they look at research studies that address the role the nutrient plays in reducing the risk of associated chronic diseases, such as heart disease. After a thorough review pro- cess, the EAR for the nutrient is determined. The EAR is the average amount of a nutrient projected to meet the needs of 50 percent of healthy Americans by age and gender.12 The EAR is a good starting point to determine the amount of a nutrient an individual should consume daily for good health. As you can see from Focus Figure 2.2, if a nutrient’s requirements were set using the EAR, 50 percent of the individuals would need more and 50 percent would need less than this amount to meet their needs. An EAR for each nutrient is established based on a measurement that indicates whether an individual is at risk of a deficiency. For example, to determine the EAR for iron for a 19-year-old female, scientists measure hemoglobin concentrations in the blood. The measurement differs from nutrient to nutrient. If there aren’t enough stud- ies or collected data to develop an appropriate measurement for a nutrient, an EAR or requirement for that nutrient is not established. Once the EAR has been set for each nutrient, the RDA can be calculated. Recommended Dietary Allowances The Recommended Dietary Allowance (RDA) is based on the EAR, but it is set higher. It represents the amount for each nutrient that should meet the needs of nearly all (97–98 percent) of the individuals in a specific gender and age group. Let’s use iron to illustrate the relationship between the EAR and the RDA. After careful review of the latest research on iron metabolism, the EAR for iron was set at 6 milligrams per day for both men and women over all age groups.13 The amount is increased to an RDA of 18 milligrams per day to cover the needs of 97 to 98 percent of females ages 19–30. For 19- to 30-year-old males, the RDA for iron is 8 milligrams daily. The RDA for each nutrient according to age and gender is presented in the front of the textbook. If there is insufficient evidence to determine an EAR for a nutrient, the RDA can’t be calculated. When this is the case, such as with fluoride, an Adequate Intake can pro- vide an alternative guideline. Adequate Intakes Adequate Intake (AI) is a formal reference value that is estimated based on the judg- ment of the members of the FNB, according to the latest research. The AI is the next best scientific estimate of the amount of a nutrient that groups of similar individuals should consume to maintain good health. There are several differences between the RDAs and the AIs. First, the RDAs are based on EARs, whereas the AIs are set without having established an EAR. If a nutrient Estimated Average Requirement (EAR) Average daily amount of a nutrient needed by 50 percent of the individuals in a similar age and gender group. Recommended Dietary Allowance (RDA) Recommended daily amount of a nutri- ent that meets the needs of nearly all individu- als (97–98 percent) in a similar age and gender group. The RDA is set higher than the EAR. Adequate Intake (AI) Approximate daily amount of a nutrient that is sufficient to meet the needs of similar individuals within a popula- tion group. The Food and Nutrition Board uses AIs for nutrients that do not have enough sci- entific evidence to calculate an RDA. M02_BLAK8260_04_SE_C02.indd 45 12/1/17 10:08 PM 46 Chapter 2 | Tools for Healthy Eating Head to Mastering Nutrition and watch a narrated video tour of this figure by author Joan Salge Blake. Figure 2.2 Dietary Reference IntakesFOCUS Increased risk of toxicity Increasing amount of nutrient Percentage of total energy intake for adults 100 20 30 40 50 60 70 80 90 100 N um be r o f i nd iv id ua ls in a s pe ci fic ag e an d ge nd er g ro up Dietary Reference Intakes (DRIs) are specific reference values for each nutrient issued by the Food and Nutrition Board of the National Academy of Medicine. They identify the amounts of each nutrient that one needs to consume to maintain good health. DRIs FOR MOST NUTRIENTS DRIs RELATED TO ENERGY EER The Estimated Energy Requirement (EER) is the average daily energy intake predicted to meet the needs of healthy adults. AMDR The Acceptable Macronutrient Distribution Range (AMDR) is the recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy. EAR The Estimated Average Requirement (EAR) is the average daily intake level estimated to meet the needs of half the people in a certain group. Scientists use it to calculate the RDA. RDA The Recommended Dietary Allowance (RDA) is the average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount! AI The Adequate Intake (AI) is the average daily intake level assumed to be adequate. It is used when an EAR cannot be determined. Aim for this amount if there is no RDA! UL The Tolerable Upper Intake Level (UL) is the highest average daily intake level likely to pose no health risks. Do not exceed this amount on a daily basis! Carbohydrates 45–65% Protein 10–35% Fat 20–35%

AMDR

EAR (Meets nutrient needs for 50% of individuals) RDA (Meets nutrient needs for 97–98% of individuals) UL M02_BLAK8260_04_SE_C02.indd 46 12/1/17 10:08 PM What Are the Dietary Reference Intakes? 47 has an AI, then more research must be done to accurately set an RDA. Second, the RDAs should cover the needs of 97–98 percent of the population, but the AIs do not estimate how many people will be covered because the EAR is not available. Finally, for infants, AIs are the only estimations for nutrients to evaluate dietary adequacy. This is because conducting the types of studies necessary to determine an EAR would be unethical. The nutrients with AIs are noted in the DRI tables in the front of your textbook and include some vitamins and minerals, such as biotin, pantothenic acid, vitamin K, fluoride, and potassium. Tolerable Upper Intake Level Because consuming too much of some nutrients can lead to harmful side effects, the FNB developed the Tolerable Upper Intake Level (UL). The Tolerable Upper Intake Level is not a recommended intake. It refers to the highest amount of a nutrient that is unlikely to cause harm if consumed daily. The higher the consumption above the UL, the higher the risk of toxicity. These reference values became necessary because of indi- viduals’ increased interest in consuming dietary supplements and fortified foods in pur- suit of their supposed health benefits. For example, the American Association of Poison Control Centers report approximately 60,000 annual cases of vitamin toxicity from dietary supplements.14 Unfortunately, many Americans believe that vitamin supplements are safe in any dose but that consuming too much of other nutrients, such as fat or cho- lesterol, can have a deleterious effect. Not all nutrients have UL values. This doesn’t mean that high intakes of those nutri- ents are safe, however. The UL for selected nutrients according to age and gender is presented in the front of the textbook. Acceptable Macronutrient Distribution Ranges To ensure that intake of the energy nutrients is adequate and proportionate to physi- ological needs, recommended ranges of carbohydrate, fat, and protein intakes have been developed. These are called the Acceptable Macronutrient Distribution Ranges (AMDRs). The AMDRs are as follows:

• Carbohydrates should comprise 45–65 percent of your daily kilocalories • Fat should comprise 20–35 percent of your daily kilocalories • Proteins should comprise 10–35 percent of your daily kilocalories

Consuming the energy-yielding nutrients in these ranges will ensure that kilocalorie and nutrient needs are met, while the risk of developing chronic diseases such as heart disease and obesity is reduced.15 Practice calculating the AMDR using the Calculation Corner. (We cover this in greater detail in Chapter 14.) Estimated Energy Requirements No DRI has been established for energy (kilocalorie) intake. The method used to deter- mine the amount of energy you need, or your Estimated Energy Requirement (EER), uses a different approach than the RDAs or AIs. The EER is calculated based on age, gender, height, weight, and activity level and indicates the amount of energy needed to maintain energy balance. Individuals who consume more energy than they need will gain weight. Equations to provide a general estimate of energy needs are included in Chapter 14. You Can Use the DRIs to Plan a Quality Diet You can use the DRIs to make healthy food choices and plan a quality diet. To meet your needs, your goal should be to achieve the RDA or the AI of all nutrients, but not exceed the UL. Table 2.3 summarizes how to use the DRIs to plan a quality diet. (You will also find the DRIs for all nutrients on the inside front cover of this textbook.) Tolerable Upper Intake Level (UL) Maximum daily amount of a nutrient consid- ered safe in a group of similar individuals. toxicity Level of nutrient intake at which expo- sure to a substance becomes harmful. Acceptable Macronutrient Distribution Ranges (AMDRs) Healthy range of intakes for the energy-containing nutrients—carbohydrates, proteins, and fats—expressed as a percentage of total daily energy. The AMDRs for adults are 45–65 percent carbohydrates, 10–35 percent protein, and 20–35 percent fat. Estimated Energy Requirement (EER) Amount of daily energy to maintain a healthy body weight and meet energy needs based on age, gender, height, weight, and activity level. M02_BLAK8260_04_SE_C02.indd 47 12/1/17 10:08 PM 48 Chapter 2 | Tools for Healthy Eating Each chapter in this textbook further explains what each nutrient is, why it is impor- tant, how much (based on the DRIs) you need to consume, and how to get enough, with- out consuming too much, in your diet. Calculation Corner Calculating AMDR Use the following scenario to calculate the AMDR for carbohydrate and fat: Suppose a woman needs 2,150 kcal per day to maintain her current healthy weight. The AMDR for carbohydrates is 45–65 percent of total daily kilocalories. To determine the number of kilocalories she needs to obtain daily from carbohydrates, we run the following equations: 2,150 kcal * 45 percent carbohydrates = 2,150 * 0.45 = 968 kcal 2,150 kcal * 65 percent carbohydrates = 2,150 * 0.65 = 1,398 kcal Thus, of the 2,150 kcal the woman eats each day, 968–1,398 kcal should be from carbohydrates.

The AMDR for fat is 20–35 percent of daily kilocalories. Therefore:

2,150 kcal * 20 percent fats = 2,150 * 0.20 = 430 kcal 2,150 kcal * 35 percent fats = 2,150 * 0.35 = 753 kcal Of the 2,150 kcal the woman eats each day, 430–753 kcal should be from fat. Can you calculate the AMDR for your daily intake of kilocalories? Reference Value When Planning Your Diet Estimated Average Requirement (EAR) Don’t use this amount. Recommended Dietary Allowance (RDA) Do aim for this amount! Adequate Intake (AI) Do aim for this amount if an RDA isn’t available. Tolerable Upper Intake Level (UL) Don’t exceed this amount on a daily basis. Acceptable Macronutrient Distribution Range (AMDR) Do follow these guidelines regarding the percentage of carbohydrates, protein, and fat in the diet. Source: Adapted from the Subcommittee on Interpretation and Uses of Dietary Reference Intakes and the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Institute of Medicine and Food and Nutrition Board. 2003. Dietary Reference Intakes: Applications in Dietary Planning. Washington, DC: National Academics Press. Reprinted with permission. TABLE 2.3 The Do’s and Don’ts of the DRIs LO 2.2: THE TAKE-HOME MESSAGE The Dietary Reference Intakes are specific reference values that help individuals determine daily nutrient needs to maintain good health, prevent chronic diseases, and avoid unhealthy excesses. The reference values include the EAR, RDA, AI, UL, and AMDR. The EER can help determine the appropriate amount of energy needed to maintain a healthy body weight given one’s age, gender, height, weight, and activity levels. You should try to meet your RDA or AI and consume below the UL for each nutrient daily while maintaining sufficient energy intake. Go to Mastering Nutrition and complete a Math Video activity similar to the problem in this Calculation Corner. M02_BLAK8260_04_SE_C02.indd 48 12/1/17 10:08 PM What Is MyPlate? 49 What Are the Dietary Guidelines for Americans? LO 2.3 Describe the recommendations included in the Dietary Guidelines for Americans. Whereas the DRIs were released to prevent undernutrition, the Dietary Guidelines for Americans were developed out of concern over the incidence of overnutrition among Americans. By the 1970s, research had shown that Americans’ overconsumption of foods rich in saturated fat, cholesterol, and sodium was increasing their risk for chronic diseases such as heart disease and stroke.16 In 1977, the U.S. government released the Dietary Goals for Americans, which were designed to improve the nutritional quality of Americans’ diets and to try to reduce the incidence of overnutrition and its associated health problems.17 Amid controversy over the scientific validity of the goals, the government asked scien- tists to participate in the next revision. Their work culminated in the 1980 Dietary Guidelines for Americans, which emphasized eating a variety of foods to obtain a nutritionally balanced diet. Since 1990, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) have been mandated by law to update the guidelines every 5 years. The guidelines shape all federally funded nutrition programs in areas such as research and labeling and educate consumers about healthy diet and lifestyle choices.18 The Dietary Guidelines for Americans are designed to help individuals age 2 and over improve the quality and content of their diet and make other lifestyle choices to lower their risk of chronic diseases and conditions, such as diabetes mellitus, cardiovascular disease, certain cancers, osteoporosis, and obesity. The most recent guidelines build on the previous reports and encourage Americans to follow healthy eating patterns. They also include updated guidance on added sugars, sodium, cholesterol, and caffeine.19 The Spotlight on page 50 provides an overview of the current dietary guidelines. Dietary Guidelines for Americans Guidelines published every 5 years by the Department of Health and Human Services and the United States Department of Agricul- ture that provide dietary and lifestyle advice to healthy individuals age 2 and older to maintain good health and prevent chronic diseases. They are the basis for the federal food and nutrition education programs. LO 2.3: THE TAKE-HOME MESSAGE The Dietary Guidelines for Americans reflect the most current nutrition and lifestyle advice for good health and reduced risk for chronic disease. They are updated by the USDA and HHS every 5 years. What Is MyPlate? LO 2.4 Discuss the concept of MyPlate, including the food groups and typical foods represented. Released in 2011, MyPlate is an icon that serves as a reminder for healthy eating (Figure 2.3). Its online component, ChooseMyPlate.gov, is a Web- based communication and education initiative that provides information, tips, and tools to help people build a diet based on the DGAs and the DRIs. These include an interactive tool based on the USDA Food Patterns, which identify the amounts of food to consume from each of the basic food groups, as well as oils, at a range of kilocalorie levels, in order to pro- vide a balanced diet. Together, the MyPlate icon and accompanying web- site promote proportionality, moderation, variety, and personalization. MyPlate Icon that serves as a reminder for healthy eating and a website providing nutri- tional information and educational tools based on the Dietary Guidelines for Americans and the Dietary Reference Intakes (DRIs). ▶ Figure 2.3 Anatomy of MyPlate The MyPlate icon reinforces important concepts of healthful choices, propor- tionality, and moderation to be used in planning a healthful diet. Source: U.S. Department of Agriculture. 2011. ChooseMyPlate.gov. M02_BLAK8260_04_SE_C02.indd 49 12/1/17 10:08 PM 50 Chapter 2 | Tools for Healthy Eating Dietary Guidelines for Americans, 2015–2020SPOTLIGHT The Dietary Guidelines encourage consumption of a variety of fruits and vegetables. The Dietary Guidelines for Americans, 2015–2020 (DGAs) provide evidence-based guid- ance to Americans ages 2 and older to achieve an adequate, healthy diet. The following is a short overview of the recommendations. The complete guide- lines are available at http://health.gov/ dietaryguidelines/2015/guidelines/.

The DGAs have three primary objectives:

• Promote health • Prevent chronic disease • Help people reach and maintain a

healthy weight To achieve these objectives, five spe- cific guidelines are included with accom- panying key recommendations.