C787 WGU Nutrition 2023
DRIs (Dietary Reference Intakes) - - A set of nutritional reference values for the United
States and Canada that applies to
... [Show More] healthy people.
- Addresses prevention of chronic diet related issues.
- Differs depending on age and gender.
RDA (Recommended Dietary Allowance) - - the average daily intake level estimated to
meet the needs of nearly all people in a certain group. Aim for this amount!
- Use this for planning family meals sufficient for infants, children, adults and elderly
family members.
AMDR (Acceptable Macronutrient Distribution Range) - recommended range of
carbohydrate, fat, and protein intake expressed as a percentage of total energy
AMDR Range for Carbs - 45-65%
AMDR range for protein - 10-35%
AMDR range for fats - 20-35%
UL (Tolerable Upper Intake Level) - - The highest level of daily consumption of a
nutrient that current data has shown to cause no side effects in humans.
- Ensures people do not take harmful amounts
- Used a lot in supplements
EAR (Estimated Average Requirement) - - the average daily nutrient intake level
estimated to meet the requirement of half the healthy individuals in a particular life stage
or gender group
- Used to guide recommendations & menu planning for COMMUNITIES, in combination
with upper intake levels
Nutrition - The science of how foods affect the human body to promote health and
prevent disease
6 classes of nutrients - 1. Water
2. Vitamins
3. Minerals
4. protein
5. fats - lipids
6. carbohydrates
4 things that a healthy full diet contains - 1. Adequate energy intake
2. Variety
3. Fiber
4. Adequate hydration
Choose My Plate - USDA food grouping system that guides nutrition and health
Nutritional Benefit of fruits & veggies - - Provide phytonutrients that reduce the risk of
some types of cancer.
- High Fiber
- High vitamins/minerals
- low calories
Number of recommended serving of fruits and veggies per day - 9 Servings
Increasing the amount of colorful veggies reduces the risk of __________ - stroke
Strategies for balanced meal planning on a budget - - buying canned veggies in bulk
- buying only the amount of fresh veggies that can be eaten at the time
- buying veggies whole and preparing/trimming them at home (precut veggies are more
expensive)
- Grow veggies and herbs at home
- buy only in season veggies
True - Skim Milk has roughly the same amount of calcium and protein as whole milk
Dietary recommendations for whole grain intake - One half of all grain products should
be whole grain products
Consider how the following meal can be improved:
Omelet with cheese
toasted English muffin
1 t. all-fruit preserves
1/2 large grapefruit
1 cup whole milk - - use egg whites for omlet
- replace cheese with veggies in the omelets
- replace English muffin with whole grain English muffin
- replace whole milk with fat-free milk
True/False - trans fat and added sugar intake should be minimized; there is no DRI
value (T)
Recommended daily amount of protein intake - 60 gm/day
Examples of proteins - - garbanzo beans
- egg
- chicken breast
- yogurt
- cheese
- ground beef
- peanut butter
- tofu
True - Adding a grain (whole grains are best) to a protein rich food, such as legumes,
lentils, PB, etc, can help maximize healthy protein in a vegetarian diet.
Sugars - ending in -ose
Honey is made up of sugars
What will cause a quick return to hunger? - A carbohydrate with a high glycemic index
What kind of proteins are high in Omega-3 oils? - Some seafoods
Some healthy fats - - fish
- nuts
- olive oil
Food that are a source of high levels of sodium - - manufactured breads
- processed foods
- canned soups and broths
Some foods that are rich in iron - - dark, leafy greens
- legumes
- red meat
- nuts
Best vegetarian source of iron - Beans
Foods that protect against heart disease - Fiber, HDL cholesterol
Foods that increase risk of heart disease - LDL cholesterol, trans fats, saturated fats
Ways to reduce the risk of heart disease - - LDL levels below 120 mg/dl
- limit cholesterol intake to <200 mg/day
- at least 30 min of activity in daily routine
- sodium levels below 1600 mg/day
- Increased intake of fiber, especially insoluble fiber
- limit alcohol intake to 1-2 drinks
What kind of diet would be good for someone with low albumin levels? - High protein
diet
Patients with kidney disease should not eat - high protein foods
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