Ch.2 Quiz Flashcards
How well you nourish yourself does not depend on how you eat any one food, it depends…
On your overall eating pattern : the combination of many different foods and beverages eaten at numerous meals over days, months, years.
What 6 components must a diet planner use?
- Adequacy
- Balance
- Kcal (energy) control
- Nutrient density
- Moderation
- Variety
Adequacy means…?
It reflects a diet that supplies:
- Sufficient energy
- Adequate Nutrients
Balance…
• Helps ensure adequacy
- Eating enough, but not too much of different foods.
Kcal control…
Design duet with a reasonable kcal allowance
- Key is to select foods with a high NUTRIENT DENSITY.
- Upsetting this balance can cause weight gain and loss.
Amount of energy in = energy out
Nutrient density…
- The most nutrients for the least food energy
- Promotes adequacy and kcal control
- Goal is to get as many nutrients as possible for lowest kcal.
- Avoid low nutrient density foods.
What makes a food more calcium dense?
- You get more calcium per kcal, Receiving adequate calcium in your diet for fewer kcal.
Moderation…
- Contributes to adequacy, balance, and kcal control.
- Occasional versus regularly eaten foods.
Variety…
- Improves nutritional adequacy
The most widely used tools for diet planning is…
Food group plans
What are the USDA food patterns’ 5 major food groups?
- Fruits
- Vegetables
- Grains
- Protein Foods
- Milk/Milk Products
The amount of each food group needed to create a nutritional diet differs depending…?
A person’s kcal needs
Energy needs vary depending on…? (5 components)
- Age
- Sex
- Height
- Weight
- Level of physical activity
What provides the same nutrients as meats, poultry, and seafood?
- Legumes
If you consistently select foods low in nutrient density…?
It makes it difficult to obtain all the nutrients needed without exceeding energy needs and gaining weight.
What are the options for discretionary calories?
- Eat additional nutrient rich foods
- Select a few foods with solid fat or sugar
- Consume some alcohol
Whats considered a subgroup of both the protein and vegetable food groups?
Legumes
Fat free milk as compared to whole milk is an example of a more ________ choice
Nutrient dense
______ kcalories may be supplied by any kind of food once a persons nutrient needs are met
Discretionary
What 3 are measured in cups?
Fruits, Vegetables, and milk
What 2 are measured in oz?
Grains
Protein foods
USDA food patterns and Myplaye were developed to..?
- Help choose a balanced and healthy diet due to consumers not selecting the most nutrient dense items from the food groups.
______ foods are most over-consumed food group
Protein
Recommendations state at least 50% of grains should come from whole grains. Currently whole grains account for ____ perfect of grains consumed
10
Food list (Exchange Lists)…
- Originally designed as a meal plan guide for people with diabetes.
- Food lists sport foods by energy-nutrient content (kcal) as opposed to vitamin / mineral content
Steps to putting the plan into action (Food lists)
- Establish the estimated energy needs based on the person.
- Establish the amounts of each food group recommended for the estimated energy needs
- Familiarize yourself with each of the components in the food group
- Assign amounts of different foods from each food groups to the days meals / snacks
The more a good is processed…
The more nutrient are stripped from the whole food
Fortified means…?
Nutrients are added that were not originally found in the food or only found in small amounts.
Whole grains should make up _____ of daily grains consumed
50%
Whole grain:
- A grain that maintains all of its original components.
Refined:
- The process in which the coarse parts of the food are removed. Lost nutrients through the process
Enriched:
- The addition of specific nutrients to a food that replaces nutrients list during processing to meet a specific standard
Daily value (DV):
- Developed by the FDA for food labels
Ingredient list:
- Descending order by weight
Percent of daily value:
- Vitamin D, calcium, iron, and potassium must appear on label
Serving Size:
- Ex: 3 Cookies
Percent daily value and grams/mg
Total fat, saturated fat, protein, cholesterol, sodium, carbs, etc.
Nutrient claim..?
- Term used must meet FDA definition
Ex: “Reduced” , “Free”, “Low”, “Organic”
Ex: “Light & Fat free, 50% less sodium”
Health Claims…?
-Describe a relationship between a food and a disease or health related condition
Ex: “Oatmeal can help reduce Cholesterol”
Structure-Function claims…?
- Describe the effect that a substance has on the structure or function of the body
- Can be made without FDA approval
- Ex: “Builds strong bones”
Vegan:
- All animal- derived foods excluded from diet
Lacto-Vegetarian:
- Includes milk and eggs but excluded other animal products
Part time Vegetarians or flexitarians
- Small amounts of meat and seafood
Vegetarian and vegan diets improve health…
When carefully planned
Empty calorie food…?
- Nutrient poor, energy-dense
What are some recommendations for diets?
- Follow a healthy eating pattern across the lifespan, Focus on the variety nutrient density and amount, limi kcalories from added sugars and saturated fats.
How to find calcium density:
- Divide mg by kcal
Ex: 300mg/85kcal = 3.5 mg of calcium/kcal
How much kcal should a women consume depending on their age-
19-25yr = 2,000
26-50yr = 1,900
51+ yrs = 1,600
How much kcal must men consume depending on their age-
19-20yr = 2,600
21-40yr = 2,400
41-60yr = 2,200
61+ur = 2,000
What is Myplate?
- Educational tool created by the USDA to illustrate the give food groups and remind consumers to make choices from all groups. Icon divides plate into four sections with each group representing a food group with varying sizes.
