C787 WGU Nutrition to Support Wellness

DRIs - Dietary Reference Intakes - Set of nutritional reference values for the US and Canada that applies to 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