Chapter 2: A healthy diet Flashcards
What are the 6 diet-planning principles?
adequacy, balance, kcalorie control, nutrient density, moderation, and variety
What is adequacy?
a diet that provides sufficient energy and nutrients for a healthy people
What two major themes is the Dietary Guidelines for Americans based on?
Life Stages: different opportunities and needs/wants at different points in life
Eating patterns: eating a high-quality diet reduces the risk of developing chronic diseases
What are food group plans?
a tool to build a diet from clusters of food with similar nutrient content
What are the five major food groups?
fruits, veggies, grains, protein, and milk/milk products
What are the subgroups for veggies?
dark green, red and orange, legumes, starchy, other
What are the protein subgroups?
seafood, meat/poultry/egg, and nuts/seed product
What do fruits contribute nutritionally?
folate, vitamin A/C, potassium and fiber
What do vegetables contribute nutritionally?
folate, Vitamins A,C,K,E, magnesium, potassium, and fiber
What do grains contribute nutritionally?
folate, iron, magnesium, fiber
What do proteins contribute nutritionally?
protein, essential fatty acids, Vitamins B6 and B12, iron, magnesium, potassium, and zinc
What do milk and milk products contribute nutritionally?
protein, riboflavin, Vitamin B12, calcium, potassium, and potentially Vitamins A/D
What are the estimated energy needs for sedentary women and men between ages 19-25?
women: 2000
men: 2600
What are discretionary kcalories?
after meeting full calorie allowance through nutritionally dense food, some calories can be made up through extra either healthy or unhealthy options
What is the purpose of the Healthy Eating Index?
to measure how well a diet meets the recommendations of the Dietary Guidelines
