Chapter 2 Flashcards

1
Q

What is a food desert?

A

A neighborhood with little access to a variety of affordable healthy foods (like fruits and veges)

Not living within 1 mile of a grocery store

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2
Q

What is a food swamp?

A

Areas with high density of establishments that sell high calorie snd junk foods

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3
Q

Define nutrient dense and energy dense

A

Nutrient: high proportion snd healthy nutrient levels

Energy: high number of calories for the portion

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4
Q

Recommended limits for added sugars and solid fats (SFAS)?

A

Limit to 10% of total calories

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5
Q

Examples of solid fats and added sugars…

A

Sugars: soda, juice, desserts

Solid fats: butter, beef fat, margarin, pork fat, chicken fat

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6
Q

Who creates the dietary guidelines for Americans? How often is it updated?

A

Created and updated by USDA (department of agriculture) and HHS (health and human services)

Updated every 5 years

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7
Q

What ages are the Dietary guidelines for Americans used for?

A

2 and older

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8
Q

What are the key messages of the dietary guidelines for Americans?

A

Include fruits, veges, protein, dairy, grains and oils

Limit added sugars and solid fats. And sodium and alcohol

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9
Q

What is MyPlate? And what are the food groups

A

Fruits, vegetables (half the plate), grains 1/4 and protein 1/4

Most recent graphic representation of healthy eating

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10
Q

Quantity for each food group in a 2000 calorie MyPlate plan

A
Fruits: 2 cups
Vege: 2.5 cups
Grains: 6 ounces
Protein: 5.5 ounces
Dairy: 3 cups
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11
Q

What is on the current food label?

A

Product name, manufacturers name and address, uniform serving size, ingredients in descending order by weight, amount in packaging, nutrient components, precent daily value

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12
Q

Which nutrients on a food label should you limit and get enough of?

A

Limit: fat, cholesterol and sodium

Get enough: Protein, fiber, vitamins and minerals

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13
Q

Describe daily value of food labels

A

Based on a 2000 calorie diet

Percentages on labels show if it is low (5% or less) or high (20% or higher)

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14
Q

What is a nutrient content claim?

A

Defines nutrient or dietary substance in a product using a term like good, high or reduced

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15
Q

Define a health claim

A

Describes the link between a food or dietary supplement to reduce risk of a disease

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16
Q

Define a Structure/Function claim

A

Describes the role if a nutrient or a dietary substance in maintaining health (heart healthy)

17
Q

Describe menu labeling in restaurants

A

2010 government began to require menu items to list total calorie content

18
Q

Nutrients in grain group

A

Folate (b vitamin), niacin, riboflavin, thiamin, iron and fiber

19
Q

Nutrients in protein group

A

Protein, essential fatty acids, iron, zinc, vitamin B12 and vitamin B6

20
Q

Nutrients in vegetable group

A

Folate, vitamin A, Vitamin C, vitamin K, potassium and fiber

21
Q

Nutrients in fruit group

A

Folate, vitamin A, vitamin C, potassium and fiber

22
Q

Nutrients in dairy group

A

Protein, riboflavin, vitamin B12, calcium and when fortified vitamins A and D

23
Q

Nutrients in Oils

A

Vitamin E

24
Q

Portion sizes for grain group

A

1 slice of bread
1/2 cup pasta, rice or cereal
1/2 hamburger bun or english muffin
1/2 a mini bagel

25
Q

Portion sizes for protein group

A
1 ounce if lean meat, fish and poultry
1 egg
1 tablespoon peanut butter
1/2 ounce of nuts
1/4 cup legumes/beans
26
Q

Portion size for vegetables

A

1/2 cup cut up veges
1/2 cup vege juice
2 cup raw leafy greens
1/2 cup cooked legumes or tofu

27
Q

Portion sizes for fruit group

A

1/2 cup fruit
1 medium fruit
1/2 cup fruit juice

28
Q

Portion size for dairy group

A

1 cup low fat milk/yogurt
1.5 oz hard cheese
2 oz low far processed cheese
2 cups if low fat cottage cheese

29
Q

Describe Adequacy and Balanced in a healthy diet

A

Adequacy: Getting enough calories and essential nutrients, fiber and phytochemical

Balance: The right proportion of foods from each food group and the appropriate amount of calories, macronutrients, vitamins/minerals

30
Q

Describe Variety and Moderation in a healthy diet

A

Variety: Choosing different foods within individual groups

Moderation: Eating within set limits