chapter 02; Healthy Diets Flashcards
all types of healthy diets have a few qualities in common: a [….] of foods, […] across food groups and […] (carbohydrates, proteins and fats) and adequate amounts that provide the […] and […] nutrients necessary to maintain and promote optimal health
variety
balance
macronutrients
calories
essential
a healthy diet is a pattern of eating that promotes […] and reduces risk of […] disease
health
chronic
characteristics of a healthy diet; variety includes many […] types of foods
different
why?
obtain a broad range of essential nutrients and health benefits
characteristics of a healthy diet; adequacy produces enough […] and essential […] for optimal health
energy
nutrients
characteristics of a health diet; balance includes the right proportions of foods from each of the food groups such as calories, macronutrients, vitamins, and minerals
proportions
characteristics of a healthy diet; moderation is not “[…] it” in any one type of food, avoiding […]
overdoing
extremes
dietary reference intakes (DRIs) values help us determine adequate and appropriate intake for these dietary components based on our […], […] and life […]
age
sex
stage
food desert; Is a neighborhood or community with little access to a variety of […], […] food, such as berries, oranges, leafy greens, and other fresh vegetables and fruits
affordable
healthy
processed food is any food that is altered from its […] state through […] such as canning, chopping, cooking, freezing, or milling; processing often involves […] ingredients such as vitamins and minerals, preservatives and coloring
natural
processing
adding
ultra processed foods (UPFs) are many […] in production from “farm to fork” where usually with a [high or low] number of added ingredients, often sugar, salt, fat. often considered “highly palatable” also includes tofu, greek yogurt, hummus, protein powder
steps
high
foods that are less processed are more close to their […] state
natural
Decreasing the proportion of ultra processed foods in the US diet is likely to improve diet [….] substantially.
quality
Foods that are ultra processed are often formulated to be […] to consume, highly palatable, and […].
convenient
appealing
healthy diet determinants are cultural foods due to food preferences, and individual health concerns such as [..], […], and chronic disease nutrition needs
allergies
intolerances
social determinants of health are food […], […], food […], and […] such as time, place and supplies to prepare food, as well as knowledge and skills
acces
availability
budget
resources
food apartheid are address causes of inequity in our food system based on […], […] and […]
class
race
geography
low income/low access are used by USDA Economic research service where in urban areas no for store within […] mile of home and rural areas where there might be no food tore within […] miles of home
1
10
food swamp is a community with a [high or low] number of […], […] food or […] food compared to healthier options
high
restaurants
fast
convenience
not all processed foods are created equal . some can […] […] to nutrient intake and overall dietary quality
equal
favorably
ultra processed foods may be difficult to […] even when more nutritious options are […]. are […] in convenience stores and checkout aisles
resist
available
abundant
healthy diets emphasize foods with [high or low] nutrient density; the foods contain high [….] levels relative to calorie count
high
nutrient
heathy diets also take into consideration the energy density of foods which is the amount of energy or calories in a given […] of food, generally presented as the number of calories in a gram (kcal/g).
weight
e.g. foods that have a high calorie content relative to weight are considered energy dense
as the energy density of foods increases, the nutrient density [increases or decreases]
decreases
food deserts are generally well supplied with […] dense, ultra […] foods, whereas nutrient dense fruits and vegetables are harder to find
energy
processed
the water. fiber, and fat content of foods are the primary factors that determine [..] density
energy
as the water and fiber content of food increases, they generally decrease the energy density of food by adding […] and […] but no (or very few) calories. fat content has the opposite effect- the [more or less] fat is added to food, the more […] dense it becomes because fat has more than twice as many calories per gram as either protein or carbohydrates
weight And volume
more
energy
foods low in fat and fiber while being high in water content have [higher or lower] energy density
fat = energy
lower
energy dense foods may also be high in nutrients. e.g. nuts, avocados, olive oil
yes
energy dense foods may also be ultra […] and [high or low] in nutrients e.g. French fries, chips, cookies
processed
low
regardless of where you live, making food choices requires some […] and […]. today, eating is all about […]
planning
thought
options (choices in grocery stores)
The ‘national health guidelines issued by the United States Department of Agriculture (USDA) and Health and Human Services (HHS), provide foundation for […] advice, […] education and food based federal programs for people of all ages. is also based on scientific evidence, focused on public health, updated every […] years each edition of the DGAs build on the previous
dietary
nutrition
5
added sugars are sugars that are […] to foods during processing, during food preparation, or at the table, not those that occur […] in food
added
naturally
average American adults typically get approximately one quarter of their calories from solid […] and added […]
fats
solid fats include butter, beef fat, chicken fat, pork fat, stick margarine, and shortening + the fat in milk, hydrogenated oils to fry food, butter. a good way to reduce solid fat intake is to eat lean meats and significantly reduce the intake of cheese, pizza, desserts, and pastries
yes
solid fats are high in saturated fats, which are linked to an increased risk of […] diseases and certain other disease but contribute few […] nutrients and no […]
heart
essential
fiber
although its fine to eat energy dense foods on […] and in [..]
occasion
moderation
to […] Americans select healthier foods and form healthy eating patterns, government agencies issue […] that are based on available scientific evidence and consensus. guidelines change with the times
help
guidlines
change
today, government agencies focus on health […] and chronic disease […] across the lifespan with recommendations that emphasize eating a […] of nutrient dense foods while reducing intake of foods high in […] fat, […], and added […]
promotion
prevention
variety
saturated
sodium
sugars
add more while vegetables and fruits to your meals, at least […] of your plate. fresh or frozen. include smaller portions of starchy foods, […] of your plate. choose less sugar sweetened drinks (soda, lemonades, fruit punch, iced teas, coffees)
1/2
1/4
in the United States, health professionals and policymakers turn to the Dietary Guidelines for Americans (DGA) to provide the […] for dietary advice, nutrition education, and food based federal programs for people of all ages
foundation
the steps to follow a healthy eating pattern at each stage of life to help achieve a heathy body weight and reduce the risk of chronic disease;
1. follow a […] dietary pattern at every life stage
2. customize and enjoy […] dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
3. focus on meeting food group […] with nutrient dense foods and beverages, and stay within calorie limits
4. limit foods and beverages [higher or lower] in added sugars, saturated fat, and sodium, and limit alcoholic beverages
healthy
nutrient
needs
higher
a healthy eating pattern includes meeting the following recommendations over the course of your […] or [….] to help you create a healthy eating routine at every stage of life
day
week
the 202 DGA carry forward a focus on healthy eating patterns - the combination of all of the foods and beverages that we consume over […], not specific foods and nutrients
time
e.g. of healthy eating patterns; US style, Mediterranean style, and Vegetarian
(can be adapted to meet personal and cultural preferences
the guidelines recommend that about […]% if calories per day should come from a variety of nutrient dense choices across food groups. the remaining […]% of calories are available for added sugars and saturated fat
85
15
Americans are encouraged to consume a variety of […], […], and […] foods (including fish, poultry, legumes, nuts, lean meats). replace refined grains with […] grains and solid fats with […] and limit the consumption of saturated fat (to 10% of total calories) and sodium
fruits
vegetables
protein
whole
oils
the limit for sodium is set at […] milligrams per day for adults and children […] years and older because excess intake can increase the risk of [high or low] blood pressure (hypertension) and heart […]
2300
14
high
disease
food labeling is the information on food packages that describe the nutrient […] and […] […] of a food. it helps people determine how foods contribute to daily intake and meets their nutritional needs
content
serving size
for 14+ y/o to meet 2200 calories they should eat […] cups of fruits, […] cups of vegetables, […] ounces of grains, […] ounces of protein, […] cups of dairy
2
3
7
6
3
the food and drug administration (FDA): gov’t agency responsible for supply of […] food, [..] of food additives, also oversee nutrition […]
safe
regulation
labeling
a major concern across much of the developing world is not primarily about […] consumption of unhealthy food choices, but rather ensuring adequate […] to enough calories and nutrients
limiting
access
the 1990 nutrition labeling and education act (NLEA) is a legislation allowing the FDA to […] nutrition labeling of prepared foods and dietary supplements, established standardized “Nutrition Facts” panel, established standard […] sizes, provides details of nutrient […] and […], simplifies comparison of similar good, new food labeling requirements and easier to […] format implemented 2021
require
portion
content & ingredients
understand
product […], […] name and address, nutritions fact panel (uniform […] size, […] of servings, number of […] per serving, amount in the package, nutrient […] (dietary fat, cholesterol, carbohydrates, dietary fibber, added sugars, proteins, Vita D, calcium, iron, potassium), ingredients list in descending order by […] (color additive, potential allergens) and percent daily value (%DV)
name
manufactor
serving
number
calories
components
weight
global nutrition is when researchers gather data on and evaluate the edits of people across continents and cultures and seek […] between regional diets and disease, both noncommunicable disease (not caused by infection) as well as infectious disease
connections
sustainability essentially means the use of resources at rates that do not exceed the […] of Earth to […] them
capacity
replace
global nutrition considers ‘nutritional sustainability,’ how food production systems throughout the world can […] the essential nutrients for the current world […] of almost 8 billion people to maintain or achieve good health without compressing the nutritional needs of future generations
provide
population
compressing
the World Health Organization (WHO) reports that most of the world’s population live in countries where […] and […[ lead to more deaths than […]
overweight
obesity
underweight
[…] is a common denominator in malnutrition cases worldwide
poverty
individuals who are malnourished often have a poorer […] of life, experiencing [increased or reduced] work capacity, impaired to both […] and […] diseases, and unrelenting anxiety over how they will obtain their next meal
quality
reduced
infectious
chronic
anxiety
it is important to recognize that an increased risk of an […] death is not the only consequence of malnutrition
early
poor neighborhoods have [more or less] fast food and convenience stores per square mile than wealthier neighborhoods, poorer have [more or less] grocery stores, including those that sold meat and fresh produce, than wealthier did
more
more
children with better access to nutritious foods in their neighborhood were [less or more] likely to become obese
Less
lack of […] to nutritious foods is the cause of residents’ unhealthy eating habits
access
people can also choose food based on many factors other than access, such as […], […], […], and even label […]
taste
cost
convenience
claims
food swaps are areas that have a [high or low] density of restaurants and stores selling high-calorie fast food and junk food compared to the availability of healthier food options. hence urban food swamps have recently been found to better predict […] rates in the US
high
obesity
due to the FDA requiring manufactures to list the amount of trans fats, many removed or dramatically reduced the trans fats in their products
yes
the ‘percent daily value (%DV, or DV)’ serves as a […] to the level of […] nutrients in one serving of food
guide
key
the NLEA also […] the claims that can appear on food and dietary supplement labels that inform consumers of the […]-related attributes of these products
regulates
health
nutrient content claims are […] on food packages to indicate a possibly […] level of nutrient (for example, high fiber, low fat), federally regulated to be consistent with labeling laws.
declarations
beneficial
health claims describe the […] between a food, food component, or dietary supplement substance and a […] in the risk of a disease
link
reduction
all health claims that appear on food products and dietary supplement labels must e approved by the […] based on the significant scientific agreement (SSA) about publicly available scientific evidence
FDA
the FDA also allows the use of ‘qualified health claims’ for conventional foods and dietary supplements when the evidence linking a food, food component, or supplement to a [increased or reduced] risk of a disease is emerging but is not well enough established to meet the SSA […] for a true health claim
reduced
standard
even the qualified claims must be approved by the […] based on the […] and […] of the scientific evidence
FDA
quality
strength
‘structure/function claims’ describe the […] of a nutrient or dietary substance in maintaining normal physiological […] and […] and overall health but may not have any […] to disease
role
structures
functions
relationship
e.g. “heart health” “maintains bowel regularity” or “helps support immunity’
to help ensure an adequate food supply for a […] population and to improve crop […] and […] to pests, many food companies have turned to […] and […] engineering- the process of inserting genes into, or modifying the genes of, an organism,
growing
yield
resistance
biotechnology
genetic
such genetically modified organisms (GMOs) are increasingly […] on the shelves of US supermarkets. use if much more restricted in europe. + the EU (European Union) has banned GMOs
common
e.g. of GM crops are;
corn, soybeans, rice, and tomatoes
yes
in the European union, food manufacturers […] print on the label when a food contains or consists of […] ingredients
must
GMO
although not mandated in the US by federal law, the FDA offers guidance to food companies who want to voluntarily label their food as being or not being produced using […] […]
genetic engineering
as is the case with all foods regulated by the FDA, foods derived from genetically engineered plants must meet the same […], […], and other regulatory […]
safety
labeling
requirements
the FDA states that it has no information indicating that generally modified (GM) foods differ from other foods in any meaningful way
differ
some potential benefits of genetically engineered foods are the increased […] and/or […] content of food, improved […] or […] of foods, […]- and […]- resistant plants that require few environmental resources (water, fertilizer, and so forth), increased […] of food with reduced cost and longer shelf life, faster-[…] plants and animals, foods with more desirable traits, such as potatoes that absorb less fat when fried, […] foods that could be used as vaccines or other medications
vitamin and/or phytochemical
taste or texture
disease- and rough
supply
growing
medicinal
potential risks of genetically modified foods are that the modified plants or animals may have genetic changes that are unexpected and harmful, modified organisms may interbreed with natural organisms and outcompete them, leading to extinction of the original organism or to other unpredictable environmental effects, plants may be less resistant to some pests and more susceptible to others, GMOs may cause plant foods to produce proteins that could be allergenic in some people
