Ch. 2 Tools for Healthy Eating

Question 1

Principles of healthy eating

Answer 1

• balance
• variety
• moderation
• nutrient density
• energy density

Question 2

Balanced diet

Answer 2

healthy proportion of nutrients to maintain health and prevent disease

Question 3

Variety

Answer 3

including a mixture of different food groups and foods within each group

• improves diet quality
• no single food or food group contains every single nutrient

Question 4

Moderation

Answer 4

consuming reasonable but not excessive amounts of foods and nutrients
- limit portions of nutrient-dense and energy-dense foods

Question 5

Nutrient density

Answer 5

measurement of nutrients in food compared to the kilocalorie content

• high in nutrients, low in kilocalorie
• low in fat and added sugar
• avocados, peanut butter, etc. are exceptions

Question 6

Energy density

Answer 6

measurement of kilocalories in a food compared with the weight of the food

• most high-fat foods are energy dense
• eating low-energy-dense foods can promote weight loss (larger portions, improves satiety and decrease hunger)

Question 7

Dietary reference intakes (DRIs)

Answer 7

provide recommendations on nutrient needs for individuals

• maintain good health
• prevent chronic diseases
• avoid unhealthy excesses
• organized by Institutes of Medicine)
• nutrient requirements differ based on: pregnancy, age, and gender

Question 8

Dietary guidelines for Americans

Answer 8

provides broad dietary and lifestyle advice

Question 9

MyPlate (Choosemyplate.gov)

Answer 9

helps individuals implement recommendations of the DRIs and Dietary Guidelines

Question 10

Exchange system

Answer 10

groups foods according to macronutrient content; used for meal planning

Question 11

Nutrition facts panel

Answer 11

provides Daily Values and information to help consumers choose healthy foods

Question 12

DRIs five reference values

Answer 12

• Estimated average requirement (EAR)
• Recommended dietary allowance (RDA)
• Adequate intake (AI)
• Tolerable upper intake level (UL)
• Acceptable macronutrient distribution range (AMDR)
• RDA or AI (not both), the AMDR, and the UL are used to assess quality of meals

Question 13

Nutrient requirements

Answer 13

amount of nutrient needed to prevent malnutrition or deficiency; reflected in DRIs

Question 14

Estimated average requirement (EAR)

Answer 14

amount of nutrient projected to meet needs of 50% of healthy Americans by age and gender

• used to calculate RDAs
• measure the amount of nutrient a healthy individual absorbs, stores, and maintains daily
• DONT use this amount when planning your diet

Question 15

Recommended dietary allowance (RDA)

Answer 15

recommendation for each nutrient that should meet the needs of nearly all (97% to 98%) of the individuals in a specific gender and age group

• higher than EAR
• no RDA&raquo_space; AI
• aim for this amount

Question 16

Adequate intake (AI)

Answer 16

amount of a nutrient that groups of similar individuals should consume to maintain good health

• average daily intake level
• aim for this amount if no RDA

Question 17

Tolerable upper intake level (UL)

Answer 17

Highest amount of nutrient that is unlikely to cause harm if consumed daily

• consumption above this level increases risk of toxicity
• highest average daily intake
• do NOT exceed this amount on a daily basis

Question 18

Acceptable macronutrient distribution range (AMDR)

Answer 18

healthy range of carbs, fats, and proteins

• carbohydrates: 45-65%
• fats: 20-35%
• proteins: 10-35%
• DO follow these guidelines

Question 19

Estimated energy requirement (EER)

Answer 19

amount of daily energy needed to maintain healthy body weight and meet energy needs based on age, gender, height, weight, and activity level

• average daily energy intake for healthy adults
• individuals who consume more energy than needed will gain weight

Question 20

Dietary guidelines for Americans

Answer 20

improve nutritional quality and reduce incidence of overnutrition (improve quality of diet and promote health)

• key recommendations and lifestyle advice to help Americans lead a healthy lifestyle
• updated every 5 years by USDA and DHHS

Question 21

Food guidance systems

Answer 21

graphics used to summarize guidelines to healthy eating

Question 22

MyPlate

Answer 22

visual depiction of the recommendations in the Dietary guidelines for Americans

• shows 5 food groups
• promotes proportionality, moderation, variety, and personalization
• provides information, tips, and tools to help people build a healthier diet
• provides personalized food plans
• help people create a well-balanced diet

Question 23

Proportionality

Answer 23

relationship of one entity to another

Question 24

Three recommendations from the Dietary Guidelines

Answer 24

• balance kilocalories
• increase fruits and vegetables, whole grains, and fat-free/low-fat milk
• reduce sodium and sugary drinks

Question 25

Choosemyplate.gov

Answer 25

determines the amount of food to consume from each food group based on an individual's daily kilocalorie needs

Question 26

Exchange system

Answer 26

diet planning tool used to create meal plans based on macronutrient content and total kilocalories of foods - group foods together based on carbohydrates, protein, and fat content - provides specific portion sizes

Question 27

Six exchange system food groups

Answer 27

- starches - fruit - milk - vegetables - meat - fat * foods in each group can be exchanged or swapped with each other * cheese is meat group, potatoes is starch group, peanut butter is meat and fat group

Question 28

Food package labels (4)

Answer 28

- name of food - net weight - name and address of manufacturer - list of ingredients in descending order by weight

Question 29

Nutrition Labeling and Education Act in 1990 (5)

Answer 29

- nutritional information - serving sizes - descriptive labels (light and fat-free) - health claims that accurate and science based - presence of eight common allergens

Question 30

FDA Voluntary point-of-purchase program

Answer 30

- raw fruits and vegetables | - fresh fish

Question 31

Meat and poultry

Answer 31

- regulated by USDA | - food labels must indicate country the animal was born, raised, and slaughtered

Question 32

Nutrition facts panel: Rules about nutrients

Answer 32

- nutrients added to product must be listed - nutrients associated with health claim must be listed - serving size must be listed by weight and common household measures - 30g = 1 oz

Question 33

Foods exempt from having Nutrition Panel

Answer 33

- plain coffee and tea - spices, flavorings - ready-to-eat foods sold in restaurants - foods produced by small businesses

Question 34

Daily Values (DVs)

Answer 34

general idea of how nutrients in food fit into overall diet - foods are high in nutrient if DV is 20% or more - food is a good source of nutrient if DV is between 10-20% - food is low in nutrient is DV is less than 5%

Question 35

no DV for..

Answer 35

trans fat, sugars, and protein

Question 36

Types of label claims

Answer 36

FDA mandates strict guidelines - Nutrient content claims - Health claims - Structure/function claims

Question 37

Nutrient content claims

Answer 37

describe level or amount of a nutrient in the food | - terms such as free, high, low, reduced, extra lean, or lite

Question 38

Health claims

Answer 38

contain food or dietary compound and a corresponding disease or health-related condition associated with substance - Nutrition does NOT cure disease condition - ex. fiber in oats lowers blood cholesterol levels

Question 39

3 types of health claims

Answer 39

- authorized health claims - health claims based on authoritative statements - qualified health claims

Question 40

Structure/function claims

Answer 40

claims on label that describe how a nutrient or dietary compound affects structure function of human body - describes how nutrient or substance supports a function in the body - CANNOT state that the nutrient or compound can be used to treat a disease. or condition - ex. calcium builds strong bones