Ch 2 Flashcards
What defines a healthful diet?
A proper combination of energy and nutrients.
What does an adequate diet provide?
Enough energy, nutrients, and fiber to support a person’s health.
What does a moderate diet ensure?
Contains the right amounts of foods for maintaining proper weight and nutrition.
Define nutrient-dense foods.
Foods that supply the highest level of nutrients for the lowest number of calories.
What does a balanced diet contain?
The right combinations of foods to provide the proper proportions of nutrients.
What is meant by a varied diet?
Eating many different foods from different food groups on a regular basis.
List the four areas of a diet based on nutrient density.
- High Nutrients / Low Calories
- Low Nutrient / Low Calories
- Low Nutrient / High Calories
- High Nutrient / High Calories
What indicates a nutrient-dense meal?
High calorie content for a small portion size.
True or False: Hunger is a biological urge while appetite is a psychological desire.
True.
What influences appetite?
Sight, smell, taste, sound, texture.
What factors can influence food choices?
- Social media
- Culture
- Money
- Access
Which demographic in Canada does not consume enough fruits and whole grains?
⅔ Canadians.
What does the Canadian Food Guide recommend?
Food patterns, not portions.
What is the ‘Eat well plate’ made up of?
- ½ variety of fruits and vegetables
- ¼ mixture of whole grains
- ¼ protein containing food
What are the main diet types mentioned?
- Mediterranean Diet
- DASH Diet
What are the key elements of food labels?
- Nutrition Facts Table (NFT)
- Ingredient List
- Allergen declaration and gluten sources
- Date marking
- Country of origin
- Composition claims
- Nutrition Claims
- Methods of production
- Common name
What does the Nutrition Facts Table help with?
Evaluating foods for a healthier diet.
What does a Daily Value (DV) of 5% or less indicate?
Little.
What does a Daily Value (DV) of 15% or more indicate?
Lots.
What is included in the Ingredient List?
Ingredients listed in order of weight and allergens.
What type of claims can food labels show?
- Nutrient Claims
- Health Claims
What does ‘free’ mean on a food label?
Contains no or little amounts of cholesterol, saturated fat, or sodium.
What should be considered when reading a food label?
- Nutrient density
- Serving size
- Daily Values
What is the formula for calculating nutrient density?
Divide the nutrient content by the calorie content.
What is a healthier eating pattern primarily derived from?
Nutrient dense foods.
Fill in the blank: A healthful eating pattern is ______.
[adaptable]
Influence of food choices
- Sociocultural cues and emotional influence food choices ( social outings, food celeberations)
- Conditioned Taste adversion: learning to avoid the food
Part of a eating well plate
- 1/2 variety of fruits, veggies
- 1/4 mixed grains fiber based
- 1/4 protein plant based
Main catergories of a label
- Nutrition facts table
- Ingredient list
- Claims: health and nutrient content claims
NFT
- provides info on servings, kcalories, daily value %, 12 core nutrients
1. Serving size: not always suggested
2. Calories: kcal per serving
3. DV%: how much of a serving contributes to overall recommnend intake: 5% or less is small while 15% or more is high.
4. Core Nutient: total amounts of fat and amount of saturated, trans fat. - total carbs, fiber, suagr, protein, potassium, iron , calcium
5. sets the numbers intended to approx needs of a person consuming 2000 kcal/day. It is based on Recommended daily average and reference standards
4% DV fat is a little-> 5 or less of that nutrient indicates that it is low
17% DV of calcium is a lot-> 15% or more of nutrients is considered higher.
Indicate whether there is a lot or a little of a certain food
5 or less DV is low
15 or more DV is high
Purpose of Ingredient list
- Allow for create a healthy diet
- Determines allergens
- Listed based on weight, suagrs grouped, additives added
Nurtient vs Health Claims
A nutrient claim states something regarding fiber, protein
A health claim suggets it does something to the body ex lowers cholestrol
Claims
Nutrient, diease risk reduction, functional claim, general claim
Term “free”
product contains no or less than 0.5g per serving of food
What should be at the front of label
Saturated fats, sugars, sodium, calories
Added / natural sugars, cholestrol, carbs, protein, fiber
What does nutrient density
Choosing foods that are low in added fats and sugars in the diet. High nutreint value compared to kcalories. Calculate via dividing the content or amount by the total kcal
Components of a healtheir eating patterns
Pattern consists of beverages, food, deriving nutrition from dense meals. Healthful eating is adaptable.
