Ch. 2: Developing a Healthy Eating Pattern Flashcards
What does it mean when a food is nutrient-dense?
It means that the food provides a large amount of a nutrient(s) relative to calories.
Why is it important to eat foods from all of the different food groups?
Because the required nutrients are scattered across many foods
What does it mean for a food to be energy dense?
When a food has a high calorie content compared to it’s size or weight
List three benefits of eating plenty of fruits and vegetables.
Less risk of premature death, lose weight, and more phytochemicals
The USDA and HHS jointly published the ________ _________ for Americans, which helps inform people about healthy eating habits.
Dietary Guidelines
What is the Healthy Eating Index (HEI)?
An objective measure of concordance with the Dietary Guidelines
What two things determines our body weight?
Calories consumed and calories expended
According to the Dietary Guidelines, what should we limit in regards to our food consumption?
Added sugars, saturated fats, and sodium
What is aerobic activity?
Activities that are intense enough and performed long enough to maintain or improve an individual’s cardiorespiratory fitness
What is anaerobic activity?
High-intensity activity that exceeds the capacity of the cardiovascular system to provide oxygen to muscle cells
Adults should engage in muscle-strengthening activities at least _ days each week
2
Adults should do moderate aerobic activity at least ______ minutes per week.
150-300
What are four of the key guidelines of the Dietary Guidelines for Americans?
Eat from a variety of food groups, balance calories consumed from calories expended, limit sugars and saturated fats, and incorporate exercise.
The MyPlate icon shows which 5 food groups?
Vegetables, fruits, grains, dairy, and protein
The Dietary Guidelines includes recommendations for which life stages?
All life stages
Fruits and vegetables should cover ______ of your plate.
Half
What are discretionary calories?
Excess calories to enjoy once your required nutrient needs are met.
What is the website where you can find all of the tools associated with MyPlate?
myplate.gov
List the main components of the Mediterranean Diet.
Be physically active, fruits/vegetables/grains, fish and seafood, cheese and yogurt, poultry and eggs, meats and sweets
What happens when someone has undernutrition?
There is a decline in body functions, which may lead to some symptoms such as fatigue.
What happens when someone has overnutrition?
There is toxic damage in the body.
What is hidden hunger?
When the quality of food consumed does not meet the nutrient requirements for normal metabolic functions and maintenance.
What are all the assessments involved in the ABCDEs of nutritional assessment?
Anthropometric, biochemical, clinical, dietary, and environmental
What are the limitations of nutritional assessment?
It may take a long time for there to be clinical evidence of a problem.
What is the difference between RDA and AI?
An RDA is the daily amount of a nutrient that will meet the needs of nearly all individuals, while AI is focused on people who appear to be maintaining nutritional health.
Which DRI category includes the highest amounts of a nutrient unlikely to cause adverse health effects?
The Tolerable Upper Intake Level (UL)
Chronic Disease Risk Reduction Intakes (CDRR) have been established for what nutrient?
Sodium
What are some characteristics that suggest that references supporting a nutrition claim are unreliable?
Inconsistencies within the claim, background of the individual/organization, size and duration of any study cited in support of a nutrition claim
Nearly all foods sold in stores are required to have ________ _________ on the packaging.
Nutrition facts
What calorie level is used to determine the percent Daily Value on a food label?
2000 kcal
What are the two general requirements that must be met for a health claim on a food label?
1.) Must be a “good source” of fiber, protein, vitamins, etc. and 2.) A single serving cannot contain more than a certain amount of fat, saturated fat, cholesterol, or sodium.
