A Healthy Diet Flashcards
What is the difference between nutrient dense and energy dense foods?
Nutrient dense foods have a high amount of micronutrients whereas energy dense foods do not necessarily have a good nutrient profile, but have a high number of kJ.
Nutrient Reference Values (NRV)
Nutrient reference values are indicators of the amount of various nutrients healthy humans need per day. The key NRV for a given nutrient are EAR, RDI and UI. NRV’s are expressed in terms of quantitative nutrient intake.
EAR
Estimated average requirement: the amount that should prevent any sign of deficiency in at least 50% of people.
RDI
Recommended dietary intake: the amount that should prevent any sign of deficiency in at least 97% of people.
UI
upper intake: the amount above which there is a significant risk of adverse side effects.
AI
Adequate intake: the amount that’s probably enough to avoid deficiency in people (unknown)
Dietary Guidelines
Expressed as qualitative summaries of food types (interpretation of nutrient reference values).
- Achieve and maintain a healthy weight, be physically active etc.
- Enjoy a wide variety of nutritious foods
- Take care to (1) limit saturated fat and moderate total fat intake, (2) choose foods low in salt, (3) limit your alcohol intake if you chose to drink and (4) con sue only moderate amounts of sugars and foods containing added sugars.
- Care for your food and keep it safe to eat.
- Encourage and support breastfeeding.
What constitutes ‘a wide variety of nutritious foods’?
(1) Enjoy plenty of vegetables (including legumes) and fruits.
(2) Eat plenty of cereals (including breads, rice, pasts and noodles), preferably wholegrain.
(3) Include lean meat, fish, poultry and/or alternatives such as legumes and nuts.
(4) Include milks, yoghurts, cheeses and/or alternatives.
(5) Drink plenty of water.
Why should we eat plenty of vegetables and fruits?
Compounds in fruits and vegetables (including antioxidants and folate) may help to prevent the development of a number of non-infectious degenerative diseases, including cancer, cardiovascular disease, [type 2] diabetes, hypertension and eye disease. Ensure that you select from a wide variety of types and colours of these foods.
Why should we eat plenty of cereals?
Wholegrain cereals prevent disease, reduce salt bread is preferable to high salt (normal) bread and cereals with a lower glycaemic index are preferable to those with higher GI.
Why should we include lean meat, fish, poultry and/or vegetarian alternatives such as legumes and nuts in our diet?
Lean red meat increases Fe intake. This is particularly important for females between puberty and menopause, and among athletes. Oily fish for adequate omega-3 PUFA intake. Remove fat from red meat and skin of chicken. Vegetarians are encouraged to eat a wide variety of legumes, nuts and seeds (including wholegrain cereals).
Why should we include milk, yoghurts, cheese and/or alternatives in our diet?
Ca is important for maintaining and achieving acceptable bone density and strength (recommended reduced-fat milk, cheese and yoghurt). Dairy fat is mainly saturated and should be restricted. Reduced fat dairy products are better, but under two’s need full fat.
Why should we drink plenty of water?
Water is the preferred drink to ensure adequate hydration. Chronic dehydration is a consequence of poor fluid balance. Low fluid intake may cause cognitive impairment, constipation, kidney stones and possibly urinary tract cancers.
Why should we limit saturated fat and modest total fat intake?
Saturated fats are a cause of obesity and reduction in total fat intake can help lose weight. Coronary heart diseases is reduced by reductions in intake of saturated and trans fatty acids and a modest increase in omega-6 PUFA and a doubling of omega-3 PUFA.
How much should individuals drink per day?
No more than two drinks for men and one drink for women per day.
