Ch 2 Flashcards by Keri Feight

purpose of the dietary guidelines

“-provide science-based advice for ages 2 and above

-includes those at increased risk of chronic disease”

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How are ingredients listed on food labels?

by weight and in descending order

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How are the food groups represented on MyPlate?

Each section of the plate represents a food group

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5 major food groups

fruits
vegetables
dairy
grains
proteins

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How are fruits and vegetables represented on MyPlate?

Increase your fruits and vegetables making half your plate from these food groups

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What is the MyPlate recommendation on grains?

Make at least half your grains whole grains.

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Purpose and Audience for Dietary Guidelines

Purpose: Provide science based advice to promote health and reduce risk for chronic diseases through diet and physical activity

Target Audience: Policymakers, nutrition educators, and health professions

How Often: Updated every 5 years by law

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What is the basis of the information found in MyPlate?

Information comes from the Dietary Guidelines for Americans, 2015 that is in a web-based platform for individuals to access. ChooseMyPlate.gov

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The recommendation from MyPlate in regard to portion size?

Avoid oversized portions. Eat balanced meals but eat less.

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Dietary Guidelines consists of 2 main ideas?

healthy eating patterns

physical activity

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According to the Dietary Guidelines, what caloric items should we limit?

Added sugars

Saturated fats

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The Dietary Guidelines recommend reducing the intake of what mineral?

Sodium

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What is meant by “eat a rainbow”?

get a variety of vegetables and fruits and you can do this by choosing those of different colors

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The Dietary Guidelines has specific recommendations on how much added sugar, saturated fat, and sodium we should have each day. What are the limits?

Added sugar should be less than 10% of calories
saturated fats should be less than 10% of calories

less than 2,300 mg of sodium each day

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What is MyPlate?

Visual food guidance system; uses the MyPlate icon (place setting) as a visual reminder to eat healthfully
Tool to implement the Dietary Guidelines

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Nutrient Density

relationship of nutrient content to energy content of a food. a high nutrient density food provides a large quantity of nutrients for the number of calories.

Empty Calories

Calories with little or no nutrient content

What are the tools for healthy eating?

Dietary Guidelines for Americans 2015
MyPlate
Food Labels

Key principles of healthy eating:

Balance
Variety
Moderation

Undernutrition

when a person lacks sufficient nutrients in the body

form of malnourishment

Overnutrition

The amount of nutrients exceeds the amount required for normal growth, development, and metabolism
form of malnourishment

What is malnourishment?

result of consuming too few or an excessive amount of nutrients over a long period of time

What are the Dietary Guidelines for Americans 2015?

a set of recommendation about smart eating and physical activity for all Americans

Who establishes the Dietary Guidelines for Americans?

US Dept. of Agriculture and Dept. of Health and Human Services

What is the basis of the information found in the Dietary Guidelines?

Researchers in the fields of nutrition, health, and medicines provide recommendations that come from scientific evidence.

What is the recommendation on dairy?

Switch to fat-free or 1% milk / dairy products

What is meant by "eat with your hands"?

By using the size of a woman's hand you can approximate a serving size of protein, vegetables, etc.

On your hand what is the equivalent to a serving of protein? (cooked meat, chicken, fish)

palm of the hand in size both width and depth

what is the 5/20 rule?

- if it has 5% or less it is considered low in the DV. If it is 20% or more it is considered high in DV

On your hand what is the equivalent to a serving of fruit or vegetables?

A woman's fist is about 1 cup, which is a serving of fruit, vegetable or pasta

On your hand what is the equivalent to 1 tablespoon of vegetable oil?

Putting your 1st finger and thumb together to form a circle

What is a food label?

The label on a package of food that tells you what is in the package

What items are required to be on every food label?

Name of the food Net weight Name / address of manufacturer or distributor list of ingredients nutrition information serving sizes health claims based on scientific accuracy daily values guidelines for health claims and descriptive terms like "fat-free", "reduced", "light""

What is the basis of the information found on the food label?

Information comes from the Dietary Guidelines for Americans; made for consumers to make better informed food choices

What is the Nutrition Facts Panel?

Part of the label helps you determine the amount of calories and nutrients in one serving of food. It lists the nutrients including fats, carbohydrates, protein, vitamins, and minerals. This information helps you know whether you're eating a healthy, balanced diet.

What are "Daily Values"?

This tells you how much of a nutrient in a serving of food contributes to a daily diet. They use a 2,000 calorie daily diet for general nutrition advice on the nutrition facts panel.

2016 changes to the nutrition label?

Font for "Calorie", "serving size", and "servings per container" are larger the number of calories are now in bold Vitamin D and calcium, iron, and potassium are required to have the actual amount, not just the Daily Value better explanation of Daily Value "Added Sugars" is on the label in % and grams Vitamin D and Potassium are required to be on the label Vitamins A & C are not required to be on the label "Calories from Fat" has been removed

What does the term "reduced" or "less" mean when it is on the food label?

There is at least 25% fewer or less of that specific item per serving than the original food