Ch. 2 (Guidelines to Healthy Eating) Flashcards
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?
dietary guidelines for americans (DGA)
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.
- recommended dietary allowances (RDA)
- adequate intakes (AI)
- acceptable macronutrient distribution ranges
What are the four broad dietary guidelines?
- 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
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?
- healthy U.S.-style eating pattern
- healthy mediterranean-style eating pattern
- healthy vegetarian eating pattern
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?
healthy U.S.-style eating pattern
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?
healthy mediterranean-style eating pattern
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?
healthy mediterranean-style eating pattern
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?
healthy vegetarian eating pattern
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?
healthy vegetarian eating patterns
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?
proportions of foods are in appropriate amounts and in nutrient-dense forms
What are the four underlying principles of healthy eating?
- 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
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?
nutrient-dense foods
What are some examples of nutrient-dense foods?
- 97% lean beef
- baked cod
- fat-free milk
- air-popped popcorn
- espresso & fat-free milk
- unsweetened applesauce
Eating what kind of food can help achieve nutrient requirements without exceeding calorie needs?
nutrient-dense foods
What is the difference between serving and portion size?
- serving size: amount of food listed on the nutrition facts
- portion size: amount of food usually consumed at one time
What is the graphic illustration of the DGA that was created to help consumers achieve healthy eating patterns?
myplate
How are the five food groups divided on MyPlate?
- 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
MyPlate features five food groups.
What are the nutritional attributes for fruits?
- low in fat, sodium and calories
- cholesterol free
- provides potassium, fiber, vitamin C, and folates
- provides phytochemicals
MyPlate features five food groups.
What are the potential health benefits associated with fruits?
- lowers calorie intake
- with veggies, may reduce risk of heart dieases & certain types of cancer
MyPlate features five food groups.
What are the nutritional attributes for vegetables?
- low in fat and calories
- cholesterol free
- provides potassium, fiber, folate, vitamin A and C
MyPlate features five food groups.
What are the potential health benefits associated with vegetables?
- lowers calorie intake
- with fruits, may reduce risk of heart disease & certain types of cancer
MyPlate features five food groups.
What are the nutritional attributes for grains?
- provides fiber, thiamin, riboflavin, niacin, iron, magnesium, selenium, & phytonutrients
- white (refined) flour: enriched with thiamin, riboflavin, niacin, iron, & fortified w/folic acid
MyPlate features five food groups.
What are the potential health benefits associated with grains?
- 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
MyPlate features five food groups.
What are the nutritional attributes for protein?
- 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
MyPlate features five food groups.
What are the potential health benefits associated with protein?
- 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
MyPlate features five food groups.
What are the nutritional attributes for diary?
- provides protein, calcium, phosphorus, vitamin A, D, B12, potassium, riboflavin, zinc, choline, magnesium & selenium
MyPlate features five food groups.
Waht are the potential health benefits associated with diary?
- calcium & vitamin D: important for bone health
- cultured diary products: provides probiotics that may regulate digestion/maintain immune system functioning
What is MyPlate.gov?
online resources about healthy eating for all lifecycle stages
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?
- 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
