Chapter 2 Flashcards
Adequacy
Adequacy: Ensuring sufficient energy, essential nutrients, fiber, and water.
Balance
Balance: Consuming the right proportions of various foods.
kCalorie control
kCalorie (energy) control: Matching energy intake with energy expenditure.
Moderation
Moderation: Limiting intake of high-sugar, high-saturated fat foods.
Variety
Variety: Including different foods from each group to ensure nutritional adequacy.
Nutrient Density
Provide the most nutrients for the least food energy
Advice:
* Choose nutrient-dense foods/meals
* Limit empty-kcalorie foods, which provide a lot of energy but little protein, vitamins, minerals
Coffee, sliced fruits, bread, eggs, sausage, pickles
Breakfast A is nutrient dense as it provides many nutrients relative to calories (protein, fiber, vitamins A and C, calcium, and iron).
Nutrient-dense, offering high levels of protein, fiber, vitamins, and minerals.
couple of donuts with a coffee
Breakfast B contains almost the same number of calories, but only small
amounts of protein, fiber, and iron. Due to its low nutrient content
relative to calories, it is an a nutrient-poor, energy-dense breakfast.
Breakfast B is an example of empty calories.
Energy-dense but nutrient-poor, an example of empty calories.
Dietary Guidelines for Americans (2020-2025)
General Advice
Follow a healthy dietary pattern through all life stages.
Customize choices based on personal preferences and budget.
Focus on nutrient-dense foods while staying within calorie limits.
Limit added sugars, saturated fat, sodium, and alcoholic beverages.
Food Groups
Diet-Planning Guides
Food Groups: USDA encourages five major groups—fruits, vegetables, grains, proteins, and dairy.
Serving Sizes
Diet-Planning Guides
Serving Sizes: Pay attention to standardized portion sizes, like cups for fruits and vegetables, and ounces for grains and proteins.
Notable Nutrients
Diet-Planning Guides
Notable Nutrients: Different groups provide specific nutrients (e.g., legumes offer both protein and fiber).
Discretionary Calories
Remaining after meeting nutrient needs with nutrient-dense foods. These can be used for treats, alcohol, or not used at all.
USDA Food Patterns
Lists recommended daily amounts of food for different calorie levels (1,600-3,000 kcal), specifying amounts for each food group.
- Food Labels
Serving Sizes: Now reflect typical eating habits.
% Daily Value: Helps compare nutrient content based on a 2,000 kcal/day diet.
Nutrient Claims
Nutrient Claims: Describe the amount of nutrients (e.g., “low-fat”).
Health Claims
Health Claims: Link between nutrients and disease prevention (e.g., “low sodium may reduce blood pressure”).
Structure-Function Claims
Structure-Function Claims: Benefits for body functions (e.g., “supports immune health”).
Balancing Calories to Maintain Weight
Choose foods that support nutrient adequacy and weight maintenance while limiting those with added sugars and saturated fats.
Read nutrition labels to avoid oversized portions and excess calories.
Foods to Reduce
Limit intake of added sugars, sodium, saturated and trans fats. Look for foods labeled as “low” or “reduced” in these components.
Foods to Increase
Increase nutrient-dense foods, especially fruits, vegetables, whole grains, lean proteins, and dairy. Look for labels highlighting fiber, calcium, and potassium.
