FN 225: Nutrition
Tamberly Powell, M.S., R.D.
Health Professions Division
Lane Community College
Eugene, Oregon
LECTURE 2A
Chapter 2: Designing a Healthful Diet


 
CORRECTIONS/HIGHLIGHTS/ANNOUNCEMENTS:

When you e-mail me in moodle please make sure you tell me what class you are in.  If you are needing me to make corrections or edit your online work please be specific about what assignment and what questions you need corrected.

Great job using the forums to ask and answer questions.  Remember using the forums will be the quickest way to get an an answer to your questions.


For Exam 1 during Week 3, you should study:
  • the Lecture Outline for Chapter 1
  • the Study Questions for Chapter 1
  • the Lecture Outline for Chapter 2
  • the Lecture Outline for Chapter 3
  • the Study Questions for Chapters 2 and 3
  • How the organs of the digestive tract participate in digestion
  • Forums
  • Any other related activities
I have found in past terms that many times students miss exam questions that are taken directly from the study questions.  So make sure you view the correct answers to the study questions which are available after the due date.

Also there is a study guide posted and a review quiz during Week 2 Even though this review quiz is only worth 1 point I strongly encourage you to submit it as there will be questions on the exam taken directly from this quiz. Some of the questions on this review quiz are topics students struggle with most.

I also highly encourage you to participate in the wiki for week 2 where you can collaborate on studying for the exam.



FORUM topics for Week 2

I hope you decide to participate.  I've really enjoyed your postings.  Remember there will be exam questions taken from the forums.  I will post a forum titled, "Student Questions."  Please post your questions here that you have related to the content of the class instead of e-mailing me your questions.  If you are having trouble filling out the lecture outline, or answering study questions, or just need more explanation on a particular concept use this forum to get help from other students, and also the instructor.  You are doing a great job of doing this so keep up the good work!
 

The below topics will also be posted for you to discuss Week 2. Remember, you don't have to participate in all of the conversations. The requirement is to post twice per week. This can be a reply to my original posting or a reply to another student. Make sure you read the conversations before posting and try to contribute something new to the conversation. If you reply to another student and build on their reply it helps the forums feel more like a conversation and keeps them more interesting.  

1. What did you read about in Chapter 2 that you can apply to improve your eating?

2. View the following blog to compare the MyPlate recommendations to Harvard's Healthy Eating Guide.  Also read Marion Nestles deconstruction of MyPlate, and the nutrition debate in Chapter 2 of your text, "Will MyPlate Promote America's Health?"  Do you think that the MyPlate graphic or Harvard's Healthy Eating Guide graphic and website will help you design a more healthful diet?  Which of these two guides do you prefer, and why?

3.  Take a look at a label in your pantry or refrigerator for a snack item.  What is the product you looked at?  What is the serving size listed on the nutrition label?  What would your typical portion be?  How does your portion size and the serving size compare?  How many Calories in your portion verses the listed serving size?  What nutrients is this product a good source of (>10% DV)?  Use the below video to help with this activity (also posted in the lecture below under the Daily Values). See more below.

 

Here is a link to the above video: https://youtu.be/L9EhG-yeadY

Also, look at Figure 2.7 in your text that lists the food groups and what nutrients these foods provide. Are there any nutrients listed in Figure 2.7 that don't show up on the Nutrition Facts? If so which nutrients? 

Do you think this product is nutrient dense? The best way to determine this is to look at the ingredient list. Do the ingredients list mostly whole foods or refined foods?

 

Remember you don't have to participate in all of the above discussions.  You only need to post twice, but the more you participate, the better our discussion will be, and the deeper your learning will be.


 
Chapter 2: Designing a Healthful Diet

Remember you will be asked a few mystery questions in your Study Questions about your lecture notes.


First look through the major headings of this lecture:

 

I  
(DRI) Dietary Reference Intakes (listed on pages A-4 to A-7 in back of book)

The DRIs are discussed in Chapter 1.


Definition:  Nutrient intake standards set for healthy people living in the United States and Canada.

 

The DRI is an umbrella term for four possible values that is set for each nutrient: 

A.     Recommended Dietary Allowances (RDA) 

B.      Adequate Intakes (AI)                             

C.      Estimated Average Requirement (EAR)    

D.     Upper Intake Level (UL)                          

 

A.   (RDA) Recommended Dietary Allowances
 
  • Definition:  A set of suggested nutrient goals for healthy individuals.
  • Recommendations vary based on life stage and gender.  Do not take into consideration activity level, height, weight, etc.
  • Meet the needs of nearly all (97%-98%) people in a given life stage and gender group.
  • Based on solid experimental evidence; set by a panel of nutrition experts, updated every 5-10 years.
  • They are recommendations for optimal intake, NOT minimum requirements.
  • Intended for healthy individuals, not for those with serious illness or malnutrition.
  • The EAR is used to establish the RDA.  If an EAR cannot be determined for a nutrient, then an RDA cannot be set, and instead that nutrient would have an AI determined.

The RDAs (and the AIs) are usually used in clinical or outpatient settings, where a dietitian might use them to assess an individual's nutrient intake.  They also may be used to determine a formula prescription for a tube feeding.  You will use them in this class, when you assess your own nutrient intake when you analyze your diet using the MyPlate website. For the most part, individual's don't use the RDAs and AI's, because people eat FOODS not NUTRIENTS, so the MyPlate recommendations are a much more useful guide.

Now look at page A-7 in the back of your text.

What does it say for the IRON RDA for a 32-year-old female?

Click here if you think it says 8 mg of iron is the RDA for a 32-year-old female.

Click here if you think it says 15 mg of iron is the RDA for a 32-year-old female.

Click here if you think it says 18 mg of iron is the RDA for a 32-year-old female.

 

 
B.    (AI) Adequate Intakes
Definition:  Also a set of suggested nutrient goals for individuals.


These are as scientifically based as possible, but they also involve educated guess work.  An AI is set when an RDA cannot be set.  More research needs to be done on nutrients assigned an AI value so an EAR, and therefore a RDA can be set.    
 

Setting RDA and AI Values

Nutrients- set so that they will meet the requirements of nearly all people. (97-98% of the population in a gender and age group)

Energy- set at the average so that half of the populations' needs will fall below and half will fall above the recommended level.



78rdanutrients

82rdaenergy

Above is how the RDA/AI for nutrients (iron, for example) is set.  You can see the recommended intake (blue line) falls to the far right of the curve.  Each of the pink squares represents an individual, therefore the recommended intake for nutrients covers the majority of people in a given age and gender group. Above is how the RDA for energy (calories) is set.  Also called the EER (Estimated Energy Requirement).  This recommendation (blue line) falls in the middle of the curve, at the average.  Therefore half of the people in a given age and gender group fall below the recommendation, and half above.

The RDA/AI for NUTRIENTS (like protein, vitamins, and minerals) is NOT set at the average requirement, but instead at a level HIGHER than the average.  This is so that almost everyone's need are met if they consume the RDA/AI for a nutrient like iron.

The RDA for ENERGY (CALORIES) is set at the average requirement.  If someone actually requires a level of calories higher than their RDA, it's very likely that they'll eat more than their RDA for calories.  If my RDA for calories was set so that it covered almost everyone, I'd be happy to eat that extra pint of ice cream every day.  That would definitely not be the best thing for my overall health.

The below video does a great job of explaining how the DRI's are set.

 

Here is a link to the above video: https://youtu.be/UPsymcEobDk

C.   (EAR) Estimated Average Requirements

Definition:  Average nutrient requirements for given gender and life stage groups.

This is a value used by researchers and nutrition policy makers to use in their work.  They may use them to assess nutrient intakes in populations.  The EARs form the basis upon which the RDAs are set.

D.    (UL) Upper Intake Levels

Definition:  A standard that identifies potentially hazardous levels of nutrient intake when exceeded.

Not all nutrients have an UL due to insufficient data.  However, all vitamins and minerals can be toxic when taken in excess (usually from supplements or fortified foods).  Even something like Vitamin C which is water soluble and the body can easily excrete.  When taken in too large of dose it can cause gastrointestinal problems.


Being aware of ULs (Upper Intake Levels) is important for people who take supplements or eat fortified foods.

Look at page A-4 in the back of your text.

What does it say is the IRON UL for a 32-year-old female?
Click here if you think it says 18 mg of iron is the IRON UL for a 32-year-old female.

Click here if you think it says 40 mg of iron is the IRON UL for a 32-year-old female.

Click here if you think it says 45 mg of iron is the IRON UL for a 32-year-old female.

Click here if you think it says 100 mg of iron is the IRON UL for a 32-year-old female.
 

What does it say is the CALCIUM UL for a 32-year-old female?

Click here if you think it says 1000 mg of calcium is the CALCIUM UL for a 32-year-old female.

Click here if you think it says 2500 mg of calcium is the CALCIUM UL for a 32-year-old female.

Click here if you think it says 5000 mg of calcium is the CALCIUM UL for a 32-year-old female.

Click here if you think it says 6000 mg of calcium is the CALCIUM UL for a 32-year-old female.

 


You might be thinking this all sounds a little too technical and IT IS!  Or you might be thinking: How do I know if my diet is giving me the nutrients I need?  How do I know if I'm getting enough calcium or iron?  As I mentioned earlier, the RDAs (and the AIs) are usually used in clinical or outpatient settings, where a dietitian might use them to assess an individual's nutrient intake.  They also may be used to determine a formula prescription for a tube feeding.  You will use them in this class to assess your own nutrient intake when you analyze your diet using the MyPlate website. For the most part, individual's don't use the RDAs and AIs, because people eat FOODS not NUTRIENTS, so the MyPlate is a much more useful guide.  That is what we are going to discuss soon, after we spend a few minutes on Daily Values. 

IIDaily Values (DV)

NOTE: Daily Values are NOT part of the DRI.

Definition- A set of suggested daily intakes of calories and selected nutrients, developed to use on food labels.

They don't vary by age or gender; they are often the highest RDA for that nutrient.

Reflect the needs of an “average” person (someone eating 2,000-2500 calories a day).


Based on an outdated RDA; are not updated on a regular basis, therefore they are not ideal for determining individual nutrient needs, but perfect for product comparison.




spinachpopeyecan

Spinachpopeye

A DV on a food label lists what   %   of the 
  DV    serving  _ of the food supplies.

Daily Values can be helpful for product comparison, and for making healthful decisions when grocery shopping.

MAGIC DV-  we are going to say that the “magic” % Daily Value is 10%.  In other words, we will consider a food a "good source" of a nutrient if the label says a serving of it has 10% or greater of the DV(Daily Value) for that nutrient.

The below video has more information on food labels and Daily Values (about 6 min.).



 

Here is a link to the above video: https://youtu.be/L9EhG-yeadY

 

Using this definition and looking at the  spinach label above , what nutrients should we consider the spinach a "good source" of?

Click here if, using this definition, we should consider this spinach a "good source" of Sodium.

Click here if, using this definition, we should consider this spinach a "good source" of Total Carbohydrate.

Click here if, using this definition, we should consider this spinach a "good source" of Dietary Fiber.

Click here if, using this definition, we should consider this spinach a "good source" of Vitamin A.

Click here if, using this definition, we should consider this spinach a "good source" of Vitamin C.

Click here if, using this definition, we should consider this spinach a "good source" of Calcium.

Click here if, using this definition, we should consider this spinach a "good source" of Iron.

On May 20, 2016, the U.S. Food and Drug Administration (FDA) finalized significant changes to the current food labels.  The FDA extended the compliance dates for the Nutrition Facts label from July 26, 2018 to January 1, 2020, for manufacturers with $10 million or more in annual food sales. Manufacturers with less than $10 million in annual food sales receive an extra year to comply – until January 1, 2021.

The change I am most excited for is the addition of added sugars on the new labels. It is virtually impossible with the current labels to determine how much sugar is coming from natural sources like fruit, and how much is added by food manufacturers (we will discuss this more in Chapter 4).

If you want to learn more about the changes you will see on the new labels, the here is a great overview, https://www.fda.gov/downloads/food/labelingnutrition/ucm511646.pdf 

Below is an image comparing the current food labels, and the new label. 

 


 


 

Next, we'll talk about the Dietary Guidelines and MyPlate, but you might need a stretch break first!
 Go ahead -- take a break.

STRETCH BREAK!

(my now almost 12 year old daughter stretching on my lap when she was only 9 months old)


III  Dietary Guidelines for Americans, 2015 (see link, below)


2015 Dietary Guidelines for Americans

The Dietary Guidelines are published and revised every five years by the U.S. Department of Agriculture (USDA) as a guide to healthy eating for Americans.  Because we eat food, not nutrients, the guidelines are in place to help us figure out what and how much to eat to stay healthyThe DRIs (nutrient and energy needs) will be met for most people if they follow the dietary guidelines.

These guidelines are actually meant for policymakers and health professionals to help set the standards for government-funded programs such as WIC and SNAP.

 

The major topic areas of the Dietary Guidelines are:

  • Follow a healthy eating pattern across the lifespan. Eating patterns are the combination of foods and drinks that a person eats over time
  • Focus on variety, nutrient-dense foods, and amount
  • Limit calories from added sugars and saturated fats, and reduce sodium intake
  • Shift to healthier food and beverage choices
  • Support healthy eating patterns for all

 Due to our food choices, key nutrients for which the typical American's intake falls short are fiber, calcium, potassium, and vitamin D. One aim of the Dietary Guidelines is to help Americans increase their intake of foods that contain these key nutrients.

A few of the guidelines in the 2015 report include:

  • A variety of vegetables, including dark green, red and orange, legumes (beans and peas), starchy and other vegetables
  • Fruits, especially whole fruits
  • Grains, at least half of which are whole grains
  • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
  • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds
  • Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.
  • We will be discussing the Dietary Guidelines throughout the term so I'm not going to say a whole lot more about them here.  However, please read Marion Nestle's review of the 2015 Dietary Guidelines, and the politics behind them.

    The Food and Agriculture Organization of the United Nations has a website where you can search for dietary guidelines for different countries. I particularly liked Sweeden's guidelines, illustrated below.

    They also have a great resource, "Find Your Way To Eat Greener, Not Too Much and Be Active" on how to put these guidelines into practice. 


  • IV  MyPlate (USDA Food Guide)

    Definition-  The plate is a visual representation of the USDA food guide. It was released in June of

    2011, after going through a makeover from the previous MyPyramid. The overall

    information of MyPlate is the same as MyPyramid, but the format has been modified from a pyramid to

    a plate. It is a food guide to help Americans achieve the goals of the Dietary Guidelines

    for Americans, as well as meeting the RDAs and AIs or (DRIs). 

    For most people this means eating MORE:

    • whole grains

    • fruits

    • vegetables (especially dark green vegetables and red and orange vegetables)

    • legumes
    • seafood (to replace some meals of meat and poultry)
    • low-fat dairy

    And LESS:

    • refined grains

    • added sugars

    • solid fats: saturated fats, trans fats, and cholesterol

    • sodium

     



    Above is how the icon for the MyPyramid has transitioned to a plate and below is what it looked like when it was first released in 1992.  

    32uspyramid

    In all three icons above, foods are grouped into 5 different groups, based on their nutrient content.

    1. "Grain" group (includes bread, cereal, rice, pasta, crackers, tortillas, etc.)
    2. Vegetable group
    3. Fruit group
    4. "Dairy" group (includes yogurt, cheese, and milk)
    5. "Protein" group (includes poultry, fish, dried peas and beans, eggs and nuts)

     

    There are other food guides in other countries, some in pyramid shapes, and some in other shapes:




    Philippines


    Mexico


    Korea


    The first U.S. Food Guide, shown below, was released in 1917.  


     
     
     

    History of U.S. food grouping systems:
            about 1917- 5 groups
            WWII to 1955- Basic 7
            1956 - 1992- Basic 4
            1992- Food Guide Pyramid

    (not tested on these dates)

    Below are the Basic Four Food Groups and below that the Basic 7 that were still around  in 1950.




    32uspyramid

    Returning to the U.S. MyPlate (http://www.ChooseMyPlate.gov,)
    MyPlate encourages people to take a balanced approach and to eat a variety of nutrient dense whole foods.  To help people control calories and prevent weight gain, the USDA promotes the concept of nutrient density and empty calories.

    Controlling Calories:  Nutrient density and empty calories.

    Nutrient density measures nutrients provided per calorie of food. For example, in the screen shot below, a 90% lean 3 ounce ground beef patty is considered more nutrient dense than a 75% lean patty. In the 90% lean patty,  for 184 calories you get protein, iron, and other needed nutrients. On the other hand, a 75% lean 3 ounce patty has 236 calories, but the extra 52 calories add only solid fats, and no other appreciable nutrients.




    Click on the following link for the definition of empty calories:

    What are empty calories?

    The idea is to choose minimally processed foods in each food group that have few or no empty calories, as these are the most nutrient dense foods.
     

    Examples of foods HIGH in empty calories:

    • doughnuts, cakes, cookies

    • sugared cereals

    • flavored yogurt
    • high fat meats

    • sweetened beverages and alcohol

    Examples of Nutrient dense choices:

    • Whole grains like rice, barley, oatmeal

    • plain, nonfat milk and yogurt

    • beans, nuts and seeds

    • lean meats

    • fruits and veggies tha

    Can you think of how empty calories might actually help you to eat nutrient dense foods?

    I don't know about you, but I love putting butter on my cooked vegetables, or honey on my whole grain toast or oatmeal.  Adding a little fat and sugar sometimes can enhance the flavor of nutrient dense foods.  This is a great way to spend empty calories.  They will come packaged with other nutrients, unlike drinking a soda packed with calories and no other nutrients.


    MyPlate Food Plan:


    MyPlate makes recommendations for the number of servings to eat daily from each food group.  The number of servings from each food group and the maximum amount of empty calories recommended depends on energy (calorie) needs.

    As shown below, a person needing a 1600 calorie diet may need only 1480 calories of nutrient dense foods to get their needed nutrients.  The difference between calories needed to maintain weight and calories needed to provide needed nutrients (about 120 calories) are calories that can be spent on extras like solid fats, added sugars, foods low in nutrient density, or extra servings of nutrient dense foods.

    When choosing your food selections from the different food groups, most of your choices should be nutrient dense in order to meet your nutrient needs with out exceeding your calorie needs.  For example when choosing dairy products they should be non-fat dairy products with no added sugar, like non-fat milk.  If instead you chose strawberry flavored, whole milk you would be consuming empty calories due to the fat content and the added sugar. 

    In general the most nutrient dense food choices from the food groups are minimally processed fruits, vegetables, whole grains, non-fat dairy, lean meat, fish and skinless poultry, beans, nuts, and seeds that do not have added fats or added sugars

    Below is a screen shot of a food plan developed from the Dietary Guidelines/MyPlate for an adult who needs 1600 calories per day (why they didn't display the plan in a plate form is beyond me...):




     Click on the below links to get more information on the specific food groups and to help fill out lecture outline chapter 2:

    Dairy

    Protein

    Grains

     

     

    Portion Distortion:

    48triscuits
    For grains, someone might need anywhere from 5-8 oz. of grains.  Sometimes people think that 6 "ounce equivalents" from the grain group might be a lot.  Keep in mind that an "ounce equivalent" is a small portion, like the one ounce crackers above.  An ounce equivalent is something that weighs an ounce in its dry form, like an ounce of dry cereal or an ounce of dry rice or dry pasta or an ounce of bread or an ounce of a tortilla.

    The measurement of that ounce of dry weight varies.  You can see in the above image that an ounce of Triscuit crackers is about 5 of them.

    An ounce is equal to about 30 grams.  Dry cereal usually gives the gram weight and the cup measurement.


    Above is what the label says is a portion of granola.  Can you see that this 1/2 cup  portion weighs 57 grams, which would be about 2 ounce equivalents.

    Notice the calorie content of that 1/2 cup  portion.
             
    And above is what the label says is a portion of puffed rice cereal.  Can you see that the 1 cup  portion weighs 17 grams, which would be about 1/2 ounce equivalents




    Here's what puffed rice cereal looks like if you've never tasted it.


    There is now considerable "portion distortion" in what we think of a serving, as illustrated below.

    52colossolburger

    56colossolfries

    58chips3_4oz
    Compare the weight of this snack pack of potato chips to the one below. (30 grams is about an ounce.)


    62fritosfront


    66fritoscalories

    4 1/4 oz. Bag Fritos: 4.5 servings per container

    The Nutrition Facts are given for 1 serving.

    Do you see where the label says Calories 160

    160 calories times 4.5 servings per container=  720 calories/bag


     

     

     
    V  Beyond the nutrients of the twentieth century
    A.    Phytochemicals.  

    Definition- chemicals that plants make to help them survive and get ready to reproduce. Phytochemicals help them do that by helping
    • protect the plants from the environment (sun's heat, oxygen etc.).  Antioxidants are one type of phytochemical that can do this.
    • protect the plants from diseases, infections and pests
    • attract pollinators and seed-dispersing animals

    Lycopene is an example of a phytochemical and food companies are anxious to use them to market their products.

    86lycopenecatsup

    You can find more than 10,000 different phytochemicals in whole grains, fruits, vegetables, coffee, tea, wine, beer, herbs and spices. It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables.

    In her book, Animal, Vegetable, Miracle: A Year of Food Life, Barbara Kingsolver says that a head of broccoli contains more than a thousand phytochemicals.

    Some companies selling supplements imply theirs is better than others because it has "whole food".  Nutrition Action, in December 2007, said that once dehydrated, a serving of fruit or vegetable (1/2 cup broccoli, for example) would fill some 15 capsules. ("Juice Plus Commission")

     
    The best way to get phytochemicals is by choosing a variety of whole plant foods, such as fruits and vegetables and whole grains.   I can't remember where I read or heard Michael Pollan (a contributing writer to the New York Times Magazine and a professor of journalism at the University of California, Berkeley) talking about this. He said that for quite a while we've been encouraged by companies to buy their

    "meal in a pill".
    98peapills

    Now 
    we're being encouraged by companies to buy their

    "pill in a meal".

    B. Probiotics and Prebiotics

    Probiotics- as defined in your text, probiotics are foods or food supplements containing microorganisms that beneficially affect consumers by improving the intestinal microbial balance.

    Food sources include:

    • fortified milk
    • yogurt
    • kefir

    Additional food sources are listed in the following slide show, Slideshow: Top Foods for Probiotics, WebMD.

    One of the food sources that the slide show mentions is miso soup.  My girls attend Yujin Gakuen, a Japanese Immersion Elementary school, and we host Japanese interns that come help out at the school.  One of our first interns that stayed with us, Ryoko, taught me how to make miso soup.  Below is a video I made of that process.

     


    Here is a link to that video: https://youtu.be/tJo8_4rEKek

     

    Prebiotics- according to your text they "are nondigestible food ingredients (typically carbohydrates) that benefit the consumer by stimulating the growth and/or activity of helpful bacteria. By doing so, they improve digestion and metabolism, help regulate the inflammatory response, and in general complement the action of probiotics.


    The end of Lecture 2A



     







































    DV.  15 mg is one of the iron RDAs.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.






































    CORRECT
    18 mg is the iron DV.
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    INCORRECT700 mg is not the calcium DV.  Please look at page Y.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.



































    INCORRECT
    15 mg is not the iron DV.

    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.








































    INCORRECT800 mg is not the calcium DV.  Please look at page Y.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.





























    CORRECT
    : Using this definition, we should consider this spinach a "good source" of Dietary Fiber because the label says a "serving" has 12% of the DV for fiber and the "magic DV" is 10%.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.















































    CORRECT
    Using this definition, we should consider this spinach a "good source" of Vitamin A because the label says a "serving" has 170% of the DV for vitamin A  and the "magic DV" is 10%.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.
















































    CORRECTUsing this definition, we should consider this spinach a "good source" of Vitamin C because the label says a "serving" has 25% of the DV for vitamin C and the "magic DV" is 10%.
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    CORRECTUsing this definition, we should consider this spinach a "good source" of Iron because the label says a "serving" has 10% of the DV for iron and the "magic DV" is 10%.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.














































    CORRECTUsing this definition, we should consider this spinach a "good source" of Calcium because the label says a "serving" has 20% of the DV for calcium and the "magic DV" is 10%.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.
























































    INCORRECTUsing this definition, we should NOT consider this spinach a "good source" of Sodium because the label says a "serving" has 8% of the DV for sodium and the "magic DV" is 10%.
    Click here to return to Lecture. Note:  If this link does not work just hit the back button by your browser bar.





















































    INCORRECTUsing this definition, we should NOT consider this spinach a "good source" of Total Carbohydrate because the label says a "serving" has 2% of the DV for Total Carbohydrate and the "magic DV" is 10%.
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    CORRECT:18 mg of iron is the RDA for iron for a 32-year-old female.
    Click here to return to the Lecture. Note:  If this link does not work just hit the back button by your browser bar.













































    INCORRECT
    8 mg of iron is NOT the RDA for iron for a 32-year-old female.
    Click here to return to the Lecture. Note:  If this link does not work just hit the back button by your browser bar.















































    INCORRECT: 15 mg of iron is NOT the RDA for iron for a 32-year-old female.  15 mg of iron is the RDA for iron for a 14 to 18-year-old female.
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    CORRECT: The RDA for calcium for a 32 year old female is 1000 mg.  The 12th edition of your textbook shows it as AI (Adequate Intake), but as of 2010 the Institute of Medicine established it as an RDA (after the 12th edition of your textbook was published.)   We will talk more about this in Ch. 8.
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    CORRECT1000 mg of calcium is the AI for a 32-year-old female. (Note:  This information is based on an old value.  As of 2010 the Institute of Medicine established an RDA for calcium.  We will talk more about this in Ch. 8).

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    INCORRECT:
    18 mg of iron is NOT the AI for a 32-year-old female.  Please send me a message if you don't understand this.  Or you could post a question in our FORUM.
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    CORRECT
    :
    45 mg of iron is the IRON UL for a 32-year-old female.
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    INCORRECT
    40 mg of iron is NOT the IRON UL for a 32-year-old female.
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    INCORRECT: 18 mg of iron is NOT the IRON UL for a 32-year-old female.
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    INCORRECT: 100 mg of iron is NOT the IRON UL for a 32-year-old female.
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    CORRECT: 2500 mg of calcium is the CALCIUM UL for a 32-year-old female.
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    INCORRECT
    1000 mg of calcium is NOT the CALCIUM UL for a 32-year-old female.
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    INCORRECT: 5000 mg of calcium is NOT the CALCIUM UL for a 32-year-old female.
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    INCORRECT: 6000 mg of calcium is NOT the CALCIUM UL for a 32-year-old female.
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