Chapter 2 Flashcards
Fats that are not liquid at room temperature. Ex. Meat fat and butter.
Solid fats
Caloric sweeteners added to food. Ex. Sucrose, honey, and syrups.
Added Sugars
Foods with energy but not vitamin, protein, and minerals. Ex. Candy, donuts, etc.
Empty Calorie Foods
Diets that promotes a healthy life and are environmentally friendly.
Sustainable Diets
A diet planning tool used to group foods according to nutrient content.
Food Group Plans
Plants that are part of both the bean and pea families. Ex. Black beans, tofu, and arugula.
Legumes
Assessment tool to measure people meeting the American Dietary Guidelines
Healthy Eating Index
It shows the standard amount of food quantity.
Serving size
Quantity of food served or eaten at one meal or snack, not a standard amount.
Portion Size
Rich in fiber and nutrients and surrounds a kernel.
Bran
Part of the grain seed that is rich in vitamins and minerals.
Germ
Reference values on food labels.
Daily Value
Recommended nutrients on a 2000 kcalorie diet.
Percent Daily Value
Gives nutrition facts like serving size, daily values, and nutrient quantities.
Nutrition Facts Panel
The food is low in nutrient.
Free
Foods that has adequate amount of nutrients.
High/Rich
A product that has between 10-19 daily value.
Good Source Of
What are the key principles of healthy eating?
Adequacy is a diet that provides enough energy and nutrients that meets a person’s needs.
Balance helps with an adequate diet, it provides enough nutrients but not enough from different food groups.
Kcalorie (energy) control helps keeps tract of energy intake.
Nutrient density is foods high in nutrients but low in energy.
Moderation is foods that are rich in solid fats and added sugars.
Variety is to eat from the five food groups daily and eat different foods within each food group also daily.
What are the five parts to My Plate?
Fruits, vegetables, protein, grain, and dairy.
What are some of the key recommendations for intake associated with My Plate or the USDA Food Patterns?
Half a person plate should be fruits and vegetables and the other half grains, proteins, and dairy.
What are the five types of vegetables in the vegetable group?
Dark green vegetables
Red and orange vegetables
Legumes
Starchy
Other vegetables
Names some foods that fit in each group?
Fruit Group: Apples, mangos, pears, strawberries, and bananas.
Vegetable Group: Potatoes, broccoli, carrots, and black beans.
Protein Group: Fish, eggs, sesame seeds, peanut butter, and tofu.
Grain Group: Pasta, popcorn, bagels, white rice, and tortillas.
Dairy Group: 1% low-fat buttermilk, cheese, and yogurt.
What is the difference between refined, enriched, fortified, and whole grains?
Refined grains lose most of their nutrients’.
Enriched grains have some nutrients.
Whole grains have all the nutrients recommended in the diet.
Fortified is used to either correct or prevent nutrient deficiency.
What things must be listed on a food label?
Serving size, kcalories, daily value, added sugars, nutrients required, and ingredients.
What determines the order for the ingredient list on a food label?
The ingredients that has the most weight. They are labeled in descending order with it having more of the ingredients at the top and having less of the ingredients at the bottom of the list.
What do the numbers on the Nutrition Facts panel represent?
The Daily Value
What has been added to the updated food label?
Vitamin A and Vitamin C was replaced with Vitamin D and Potassium.
How can you use the Nutrition Facts Panel to make a more nutrient dense choice?
It can help a person find products that meet their nutrient needs but also low in fat, sodium, and added sugars.
Claims that tells how much nutrients food has.
Nutrient Claims
Claims that states the relationship between nutrients and disease.
Health Claims
Claims that tells the relationship between nutrients and roles of the body that cannot be proven.
Structure-function claims
How many cups of fruits, milk and vegetables, ounces of grains and protein, tablespoon of oils, and limit on kcalories available for other uses are in a 1600, 2000, and 2800 kcal diet?
1600 kcal
Fruits 1 1/2 c
Vegetable 2c
Protein 5oz
Grains 5oz
Milk 3c
Oils 5tsp
Limit on kcalories 130kcal
2000 kcal
Fruits 2c
Vegetables 2 1/2 c
Grains 6oz
Protein 5 1/2 oz
Milk 3c
Oils 6tsp
Limit kcalories 270kcal
2800 kcal
Fruits 2 1/2 c
Vegetables 3 1/2 c
Grains 10oz
Protein 7oz
Milk 3c
Oils 8tsp
Limit on kcalories 400kcal
