Ch. 2 (Guidelines to Healthy Eating)

Question 1

What kind of report contains evidence-based advice on foods and beverages to consume to promote health, reduce the risk of chronic disease, and meet nutrient needs?

Answer 1

dietary guidelines for americans (DGA)

Question 2

Fill in the blank:

The DGA are designed to meet the ____ and ____ for essential nutrients while also staying within the ____ for carbohydrates, protein, and fat.

Answer 2

• recommended dietary allowances (RDA)
• adequate intakes (AI)
• acceptable macronutrient distribution ranges

Question 3

What are the four broad dietary guidelines?

Answer 3

• follow a healthy dietary pattern at every life stage
• customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
• focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits
• limit certain foods and beverages higher in added sugars, saturated fat, and sodium and limit alcoholic beverages

Question 4

What are the three different healthy eating patterns that are featured in the DGA to illustrate how the guidelines translate into types and amounts of foods?

Answer 4

• healthy U.S.-style eating pattern
• healthy mediterranean-style eating pattern
• healthy vegetarian eating pattern

Question 5

There are three different healthy eating patterns in the DGA.

What eating pattern is based on the types and proportions of foods Americans typically consume in nutrient-dense forms and appropriate amounts?

Answer 5

healthy U.S.-style eating pattern

Question 6

There are three different healthy eating patterns in the DGA.

What eating pattern is higher in unsaturated fat and lower in saturated fat compared to the typical American diet?

Answer 6

healthy mediterranean-style eating pattern

Question 7

There are three different healthy eating patterns in the DGA.

What eating pattern provides slightly higher amounts of protein foods overall and significantly higher amounts of seafood per week?

Answer 7

healthy mediterranean-style eating pattern

Question 8

There are three different healthy eating patterns in the DGA.

What eating pattern is a modified version of the healthy U.S.-style eating pattern and is similar to the eating patterns reported by self-identified vegetarians?

Answer 8

healthy vegetarian eating pattern

Question 9

There are three different healthy eating patterns in the DGA.

What eating pattern excludes meat, poultry, and seafood and includes higher amounts of legumes, soy and nuts?

Answer 9

healthy vegetarian eating patterns

Question 10

There are three different healthy eating patterns in the DGA.

How does the Healthy U.S.-Style Eating Pattern differ from the typical American eating pattern?

Answer 10

proportions of foods are in appropriate amounts and in nutrient-dense forms

Question 11

What are the four underlying principles of healthy eating?

Answer 11

• choose nutrient-dense foods and beverages
• meet nutrient needs through food and beverages, not supplements
• use portion control to avoid exceeding calorie limits
• focus on variety to ensure nutritional adequacy

Question 12

What kinds of food and beverages provide vitamins, minerals, and other beneficial substances relative to the number of calories with littel or no added sugars, saturated fat, and sodium?

Answer 12

nutrient-dense foods

Question 13

What are some examples of nutrient-dense foods?

Answer 13

• 97% lean beef
• baked cod
• fat-free milk
• air-popped popcorn
• espresso & fat-free milk
• unsweetened applesauce

Question 14

Eating what kind of food can help achieve nutrient requirements without exceeding calorie needs?

Answer 14

nutrient-dense foods

Question 15

What is the difference between serving and portion size?

Answer 15

• serving size: amount of food listed on the nutrition facts
• portion size: amount of food usually consumed at one time

Question 16

What is the graphic illustration of the DGA that was created to help consumers achieve healthy eating patterns?

Answer 16

myplate

Question 17

How are the five food groups divided on MyPlate?

Answer 17

• less than 1/4 of fruit (1 cup)
• more than 1/4 of veggies but less than 1/2 (1 cup)
• 1/4 plate of protein (1 oz)
• 1/4 plate of grains (1 oz)
• glass of dairy (1 cup)

1/2 plate: fruit & veggies

Question 18

MyPlate features five food groups.

What are the nutritional attributes for fruits?

Answer 18

• low in fat, sodium and calories
• cholesterol free
• provides potassium, fiber, vitamin C, and folates
• provides phytochemicals

Question 19

MyPlate features five food groups.

What are the potential health benefits associated with fruits?

Answer 19

• lowers calorie intake
• with veggies, may reduce risk of heart dieases & certain types of cancer

Question 20

MyPlate features five food groups.

What are the nutritional attributes for vegetables?

Answer 20

• low in fat and calories
• cholesterol free
• provides potassium, fiber, folate, vitamin A and C

Question 21

MyPlate features five food groups.

What are the potential health benefits associated with vegetables?

Answer 21

• lowers calorie intake
• with fruits, may reduce risk of heart disease & certain types of cancer

Question 22

MyPlate features five food groups.

What are the nutritional attributes for grains?

Answer 22

• provides fiber, thiamin, riboflavin, niacin, iron, magnesium, selenium, & phytonutrients
• white (refined) flour: enriched with thiamin, riboflavin, niacin, iron, & fortified w/folic acid

Question 23

MyPlate features five food groups.

What are the potential health benefits associated with grains?

Answer 23

• within healthy eating patterns: may reduce risk of heart disease, prevent/alleviate constipation, & promote weight management
• folic acid-fortified grains: prevent neural tube defects when consumed before/during pregnancy

Question 24

MyPlate features five food groups.

What are the nutritional attributes for protein?

Answer 24

• provides protein, B vitamin, vitamin E, iron, zinc, & magnesium
• seafood: provides omega 3 fatty acids
• fatty meats: should be limited & high in saturated fats
• high cholesterol foods: should be limited

Question 25

MyPlate features five food groups.

What are the potential health benefits associated with protein?

Answer 25

• seafood: omega 3 fatty acids may reduce risk of heart disease
• proteins high in saturated fats: raise cholesterol levels & increase risk of heart disease
• nuts & seeds: reduce risk of heart disease

Question 26

MyPlate features five food groups.

What are the nutritional attributes for diary?

Answer 26

• provides protein, calcium, phosphorus, vitamin A, D, B12, potassium, riboflavin, zinc, choline, magnesium & selenium

Question 27

MyPlate features five food groups.

Waht are the potential health benefits associated with diary?

Answer 27

• calcium & vitamin D: important for bone health
• cultured diary products: provides probiotics that may regulate digestion/maintain immune system functioning

Question 28

What is MyPlate.gov?

Answer 28

online resources about healthy eating for all lifecycle stages

Question 29

Certain agencies provide nutrition recomendations.

What are the general nutrition recommendations among the American Heart Association, the American Cancer Society, and the American Institute for Cancer Research?

Answer 29

• attain & maintain a healthy weight
• be physically active
• eat a variety of foods (with emphasis on fruits, veggies, whole grains, & healthy proteins)
• eat less saturated fat, sodium & added sugars
• drink alcohol in moderation

for prevention of chronic disease