Chapter 2 Flashcards
What is a food desert?
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
What is a food swamp?
Areas with high density of establishments that sell high calorie snd junk foods
Define nutrient dense and energy dense
Nutrient: high proportion snd healthy nutrient levels
Energy: high number of calories for the portion
Recommended limits for added sugars and solid fats (SFAS)?
Limit to 10% of total calories
Examples of solid fats and added sugars…
Sugars: soda, juice, desserts
Solid fats: butter, beef fat, margarin, pork fat, chicken fat
Who creates the dietary guidelines for Americans? How often is it updated?
Created and updated by USDA (department of agriculture) and HHS (health and human services)
Updated every 5 years
What ages are the Dietary guidelines for Americans used for?
2 and older
What are the key messages of the dietary guidelines for Americans?
Include fruits, veges, protein, dairy, grains and oils
Limit added sugars and solid fats. And sodium and alcohol
What is MyPlate? And what are the food groups
Fruits, vegetables (half the plate), grains 1/4 and protein 1/4
Most recent graphic representation of healthy eating
Quantity for each food group in a 2000 calorie MyPlate plan
Fruits: 2 cups Vege: 2.5 cups Grains: 6 ounces Protein: 5.5 ounces Dairy: 3 cups
What is on the current food label?
Product name, manufacturers name and address, uniform serving size, ingredients in descending order by weight, amount in packaging, nutrient components, precent daily value
Which nutrients on a food label should you limit and get enough of?
Limit: fat, cholesterol and sodium
Get enough: Protein, fiber, vitamins and minerals
Describe daily value of food labels
Based on a 2000 calorie diet
Percentages on labels show if it is low (5% or less) or high (20% or higher)
What is a nutrient content claim?
Defines nutrient or dietary substance in a product using a term like good, high or reduced
Define a health claim
Describes the link between a food or dietary supplement to reduce risk of a disease
Define a Structure/Function claim
Describes the role if a nutrient or a dietary substance in maintaining health (heart healthy)
Describe menu labeling in restaurants
2010 government began to require menu items to list total calorie content
Nutrients in grain group
Folate (b vitamin), niacin, riboflavin, thiamin, iron and fiber
Nutrients in protein group
Protein, essential fatty acids, iron, zinc, vitamin B12 and vitamin B6
Nutrients in vegetable group
Folate, vitamin A, Vitamin C, vitamin K, potassium and fiber
Nutrients in fruit group
Folate, vitamin A, vitamin C, potassium and fiber
Nutrients in dairy group
Protein, riboflavin, vitamin B12, calcium and when fortified vitamins A and D
Nutrients in Oils
Vitamin E
Portion sizes for grain group
1 slice of bread
1/2 cup pasta, rice or cereal
1/2 hamburger bun or english muffin
1/2 a mini bagel
Portion sizes for protein group
1 ounce if lean meat, fish and poultry 1 egg 1 tablespoon peanut butter 1/2 ounce of nuts 1/4 cup legumes/beans
Portion size for vegetables
1/2 cup cut up veges
1/2 cup vege juice
2 cup raw leafy greens
1/2 cup cooked legumes or tofu
Portion sizes for fruit group
1/2 cup fruit
1 medium fruit
1/2 cup fruit juice
Portion size for dairy group
1 cup low fat milk/yogurt
1.5 oz hard cheese
2 oz low far processed cheese
2 cups if low fat cottage cheese
Describe Adequacy and Balanced in a healthy diet
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
Describe Variety and Moderation in a healthy diet
Variety: Choosing different foods within individual groups
Moderation: Eating within set limits
