Nutrients and Recommended Intakes Without Videos

Nutrition & Athletic
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NUTRIENTS & RECOMMENDED INTAKES
Nutrients
 Nutrients can be divided into:-

 Essential – cannot be synthesized in the body
 Non-Essential – can be synthesized in the body
Nutrients
 A nutrient is considered essential if it meets the following criteria:-

 The substrate is required in the diet for growth, health and survival
 Absence of the substance from the diet or inadequate intake results in characteristic
signs of a deficiency disease and ultimately death
 Growth failure and characteristic signs of deficiency are prevented only by the nutrient
or a specific precursor of it and not by other substances
 Below some critical level of intake of the nutrient, growth response and severity of
signs of deficiency are proportional to the amount consumed
 The substance is not synthesized in the body and is therefore required for some critical
function
Intakes and Definitions
 Dietary Reference Intake (DRI)

 The new standards for nutrient recommendations that can be used to plan and assess
diets for healthy people. (N.B. - Umbrella term that includes the following values)
 Estimated Average Requirement (EAR)
 Value that is estimated to meet the requirement of half of the healthy individuals in a
group.
 Used to assess nutritional adequacy of intakes of population groups
 Recommended Dietary Allowance (RDA)
 Daily dietary intake level that is sufficient to meet the nutrient requirement of 97-98%
of all healthy people in a group
 Value is a goal for individuals and is based on the EAR.
 Adequate Intake (AI)

 Recommended daily intake level based on an observed or experimentally determined
approximation of nutrient intake for a group (or groups) of healthy people
 Used when RDA cannot be determined
 Tolerable Upper Intake Level (UL)
 Highest level of daily nutrient intake that is likely to pose no risks of adverse health
effects to almost all individuals in the general population
 As intake increases above the UL, the risk of adverse effects increases
 For food labels, an additional set of reference values were produced:-
 U.S. RDA replaced by Daily Values (DV)
 DV is based on 2 sets of references:-

 Reference Daily Intakes or RDI, previously U.S. RDA, which makes up most of the DVs and provides
a set of dietary reference for essential vitamins and minerals
 Daily Reference Value (DRV), a standard for proteins and various dietary components that have no
RDA or other established nutrient standard (e.g. cholesterol, total fat, carbohydrate, dietary fibre, Na
and K)
 On Food Labels, all reference values are listed as DV although they can be either DRV or RDI
Intakes
Nutrient Intake
 How to read a Food Label

Healthy Eating
Nutrients
 Practical Guidelines for a Balanced Healthy Diet

 The new guide, MyPyramid, distinguishes six food groups
 Milk, yoghurt and cheese
 Meat, poultry, fish, eggs, dry beans, nuts
 Bread, cereal, rice and pasta
 Vegetables
 Fruits
 Fats, Oils and sweets
Nutrients
 Recommendation for Adults:-

 45%-60% Carbohydrates
 20%-35% Fats
 10%-35% Proteins
 Model stresses:-
 Variety
 Proportionality
 Moderation
 Individualization
 Includes advice about physical activity

Nutrient Intake
 Guidelines
 Balance food intake with physical activity to maintain a healthy weight
 Be physically active
 Eat a wide variety of nutrient-rich foods
 Eat a diet rich in vegetables, fruits and whole grain and high fiber foods
 Choose a diet moderate in total fat but low in saturated fat, trans fat, and cholesterol
 Cut back on beverages and foods high in calories and low in nutrition
 Use less sodium and salt
 Those who drink alcohol should drink in moderation
 Practice food hygiene and safety
 Avoid excessive intake of questionable additives and nutrition supplements
Health Effects of Excess Nutrients
 Carbohydrate Intake
 Sugar consumption is a proven source of weight gain and obesity and is strongly
associated with increased risk of cardiovascular and metabolic diseases
 Diet high in carbohydrates adversely affects insulin sensitivity compared with
consumption of high fat diet
 Vegetables and fruits protect against Coronary Heart Disease (CHD)
 Whole grains protect against cardiovascular disease, type 2 diabetes and weight gain
 High intakes of dietary fibres can reduce weight gain and protect against
cardiovascular disease
Health Effects of Excess Nutrients
 Trans Fatty Acid Intake

 Intake raises blood LDL cholesterol and lowers blood HDL cholesterol
 Increases the risk of cardiovascular disease
 Increases the risk of cardiovascular disease
Analyzing Intake
Nutrient Intakes
 Analyzing Dietary Intake

 3-Day Food Record
 7-Day Food Record
 Duplicate Food Collections
 24 Hour Recall
 Food Frequency Questionnaire
 Diet History
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Nutrition & Athletic

 Nutrients can be divided into:-

 A nutrient is considered essential if it meets the following criteria:-

 Dietary Reference Intake (DRI)

 Adequate Intake (AI)

 DV is based on 2 sets of references:-

 How to read a Food Label

 Practical Guidelines for a Balanced Healthy Diet

 Recommendation for Adults:-

 Includes advice about physical activity

 Trans Fatty Acid Intake

 Analyzing Dietary Intake

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