The Class About Nutrition to Real Life Situations When Making Food Choices

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The Class about Nutrition to Real Life Situations When Making Food Choices

DRI (Dietary Reference Intake) refers to a nutrition structure of recommendations. Its origin is the IOM (Institute of Medicine) in the United States National Academy of Sciences (Berner and Marci 487). DRI broadens RDAs (Recommended Dietary Allowances) and it started in 1997. It has the following reference values;

EAR (Estimated Average Requirement)

EAR refers to the overall amount of a nutrient that should be consumed daily to cater to the nutritional requirements of half the people in a group. This means that if half of the pregnant women in the first trimester took Iron EAR for the entire age group, fifty percent would manifest iron deficiency, while the rest would not (Nestle 143).

RDA (Recommended Dietary Allowance)

RDA refers to a certain amount of a given nutrient that caters to the requirements of ninety-seven to ninety-eight percent of all the healthy people in the given group. For instance, if all pregnant women in the first trimester received iron RDA for the entire age group, then only two out of 100 would have deficiencies (Health Mad Article 3).

AI (Average Intake)

For a person to calculate the RDA, adequate information is necessary. In the absence of adequate information, an average daily estimate is made. AI surpasses or caters to the nutritional requirements of nearly every person in the group being investigated (Otten and Linda 72). AI is an approximation that relies on observation and investigational evidence.

UL (Tolerable Upper Intake Levels)

UL refers to the supreme daily nutrient intake that has no likelihood of resulting in detrimental health impacts. In case an individual takes more than the UL he becomes intoxicated.

AMDRs (Acceptable Macronutrient Distribution Ranges)

This is mainly vital for energy-providing nutrients, particularly the macronutrients; fats, proteins, carbohydrates, and proteins. AMDRs are stated as the entire calories intake percentage as opposed to absolute numbers (Health Mad Article 3).

Types of Claims on Food Products

Health Claims

This elaborates the link between food ingredients and the ability to minimize disease risk. For example, vitamin D prevents rickets in children. Ones bones, therefore, become strong after consuming the food product.

Dietary Guidance Statements

This recommends the size of the specific serving. It has the calorie amount, size of serving, and nutrients in food, as well as the daily recommended nutrient amount. For instance, food may contain 530 Kcal, vitamins; A, D, B3, and B12, Iron, and Calcium (Berner and Marci 488). The serving can be 3 tablespoons per day and 13% RDA. Customers can make informed decisions.

Nutrient Content

Words for instance low, high or free elaborate the nutrient level in a product. Comparisons can also be made to other food products using; lite reduced or more. This is a method of advertising, and it also informs the customer.

Diet Analysis and Food Journals

With dietary analysis, an individual can easily identify the number of nutrients they take daily ((Berner and Marci 489). Consequently, a person can compare their daily consumption with the Recommended Daily Allowance. The following is a food journal for three days;

Date Meal Food/ Drink Established Calories
26th November, 2012 Breakfast
(7:00 am)
Oatmeal
Skim Milk
Slivered Almonds
Apple
Water
½ cup cooked
8 ounces
2 Tbsp.
1 medium
8 ounces
Snack (10: 00 am) Banana
water
1 medium
24 ounces
Lunch

(12: 30 pm)

Spinach Salad
Tuna canned with water bean
Vegetable soup
Whole wheat crackers
water
3 cups
2 ounces
1 cup
5 crackers
12 ounces
Snack (3:00 pm) Nonfat cottage cheese
Mandarin oranges
Water
4 ounces
½ cup
16 ounces
Dinner

(6:30 pm)

Skinless, boneless chicken breast
Broccoli
Brown rice
Water
4 ounces

2 cups
I cup
8 ounces

Snacks (9:00 pm) Low-fat yoghurt pineapple
Strawberry and kiwi slices
8 ounces
I cup
Day in Review I felt thrilled for consuming whole natural healthy foods
Performance Great
27thNovember, 2012 Breakfast
(7:00 am)
Whole egg whites
Whole wheat toast
Orange
Water
5
1 slice
1 medium
8 Ounces
Snacks (10:00 am) Almonds 1 handful
Lunch
(12: 30 pm)
Grilled chicken breast
Lettuce with veggies
Brown rice
Wishbone vinaigrette
Water
4 ounces
2 cups
½ cup
2 Tbsp.
12 ounces
Snacks (3: 00 pm) Snicker Bar 1 bar
Dinner (6: 30 pm) Salmon
Asparagus
Sweet potato
Water
6 ounces
8 spears
1 medium
8 ounces
Snacks (9:00 pm) Banana
Low fat yoghurt
1 medium
8 ounces
Day in Review The snicker bar made me feel upset. I had a stressful day at work and decided to rest.
Performance Not Good
28thNovember, 2012 Breakfast (7:00 am) Banana
Frozen mixed pineapple/ berries
Protein powder
Mila chia seed powder
Almond milk
Water
½ medium
1 cup

One scoop
One scoop
1 ½ cup
8 ounces

Snacks (10:00 am) Cashews
Almonds
5
10
Lunch (12: 30 pm) Romaine lettuce
Hard- boiled egg whites
Hard- boiled egg york
Roasted beet
Home- made honey mustard dressing
Raisins
Brown rice Krispy treat
Water
1 cup
2
½
1
3 Tbsp.

3 tbsp.
One bite
12 ounces

Snacks (3: 00 pm) 0% Fage Greek yoghurt
Pineapple tidbits
Crumbled pumpkin spice granola bar
1.5 oz.
½ cup
½ TLC
Dinner (6: 30 pm) Carrots with garlic hummus
Edamame veggie stir- fry
Baked sweet potato
Water
2
1 cup
½ large
8 ounces
Snacks (9:00 pm) Cashews
Almonds
Raisins
Cinnamon apple baked chips
5
5
1 tbsp.
4 Tbsp.
Day in Review I consumed small portions and felt extremely energetic
Performance Excellent

References

Berner, Louise A., and Marci J. Levine. Understanding Tolerable Upper Intake Levels. Journal of Nutrition 136 (2006): 487-489.

Health Mad. Four Types of Claims on Food Labels. 2010. Web.

Nestle, Marion. Food Politics. Berkeley: University of California Press, 2002. Print.

Otten, Jennifer J., and Linda D. Meyers, eds. DRI, Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: National Academies Press, 2006. Print.

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