chapter 02; Healthy Diets Flashcards by Gisel Maravilla Hernandez

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

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a healthy diet is a pattern of eating that promotes […] and reduces risk of […] disease

health
chronic

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characteristics of a healthy diet; variety includes many […] types of foods

different
why?
obtain a broad range of essential nutrients and health benefits

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characteristics of a healthy diet; adequacy produces enough […] and essential […] for optimal health

energy
nutrients

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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

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characteristics of a healthy diet; moderation is not “[…] it” in any one type of food, avoiding […]

overdoing
extremes

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dietary reference intakes (DRIs) values help us determine adequate and appropriate intake for these dietary components based on our […], […] and life […]

age
sex
stage

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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

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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

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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

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foods that are less processed are more close to their […] state

natural

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Decreasing the proportion of ultra processed foods in the US diet is likely to improve diet [….] substantially.

quality

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Foods that are ultra processed are often formulated to be […] to consume, highly palatable, and […].

convenient
appealing

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healthy diet determinants are cultural foods due to food preferences, and individual health concerns such as [..], […], and chronic disease nutrition needs

allergies
intolerances

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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

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food apartheid are address causes of inequity in our food system based on […], […] and […]

class
race
geography

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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

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food swamp is a community with a [high or low] number of […], […] food or […] food compared to healthier options

high
restaurants
fast
convenience

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not all processed foods are created equal . some can […] […] to nutrient intake and overall dietary quality

equal
favorably

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ultra processed foods may be difficult to […] even when more nutritious options are […]. are […] in convenience stores and checkout aisles

resist
available
abundant

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healthy diets emphasize foods with [high or low] nutrient density; the foods contain high [….] levels relative to calorie count

high
nutrient

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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

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as the energy density of foods increases, the nutrient density [increases or decreases]

decreases

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food deserts are generally well supplied with […] dense, ultra […] foods, whereas nutrient dense fruits and vegetables are harder to find

energy
processed

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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