Chapter 2: healthy diets Flashcards
What is a food desert? Rural vs urban areas? Factors
A neighborhood with little access to various affordable and healthy foods, including fruits and vegetables.
It is filled with processed and ultra-processed foods.
In urban areas, where people are not living within 1 mile of a grocery store
In rural areas, where people are not living within 10 miles of a grocery store. Other factors include convenience, taste, price, emotions, and cultural and social influences.
difference between processed and ultra-processed foods
Processed foods exist along a continuum from those that are minimally processed to ultra-processed, convenience, and ready-to-eat foods that require little or no preparation. Ultra-processed foods have multiple ingredients and have undergone a series of steps for production. These foods are often formulated to be convenient to consume, highly palatable, and appealing. Whole foods are more nutritionally dense.
what’s a healthy diet
diet is a pattern of eating, characterized by variety, balance, adequacy, and moderation, that promotes health and reduces the risk of chronic disease.
Common qualities of a healthy diet
(VBAM)
Variety of foods
Balance across food groups and macronutrients
Adequate amounts of essential nutrients
Moderation and not overindulging (Avoid unnecessary weight gain)
Difference between nutrient-density and energy-density
Nutrient-dense foods- Provide healthy nutrients in appreciable amounts relative to calories
Energy-dense (or “empty calorie”) foods-
Provide calories and low amounts of nutrients
Easier to build an adequate and healthy diet around nutrient-dense foods than around empty calorie foods. Less calories per gram of food
formula for calories and gram of nutrient
cal/gram (DUH)
What raises the energy density of a given food 4g of carbs or 4g of fat
FAT. 9kcal/g
the American diet (energy-dense or nutrient-dense)
Excessive amounts of energy-dense foods
Minimal amounts of nutrient-dense foods
fall well below the recommended goals for beneficial foods and nutrients
Quantification of Daily Energy Expenditure Involves the Estimation (Calculation)
of Four (4) Components
- Basal Metabolic Rate (BMR)
- Habitual Physical Activity (HPA) {also referred to as spontaneous physical activity [SPA] or non-
exercise activity thermogenesis [NEAT]} - Programmed Physical Activity (PPA) {“Exercise” or “Training”}
- Thermic Effect of Feeding (TEF) - consumption, digestion, transport, and storage of the macronutrients that we consume.
what helps with losing and gaining weight
energy imbalance
- energy deficit for weight loss
-energy surplus for weight gain
basal metabolic rate formula
- BMRMALE = 66.473 + (13.752 * M) + (5.003 * H) – (6.775 * A)
- BMRFEMALE = 655.096 + (9.563 * M) + (1.85 * H) – (4.676 * A)
- where M = Mass (kilograms), H = Height (centimeters), and A = Age
(years)
feet in cm
Hcm= in*2.54cm/in
units of BMR
- Units for basal metabolic rate are dietary calories per day (kcal / day)
formula of HDA
Estimate appropriate “multiplier” (~ 0.15 – 0.25)
* Generate mathematical product of basal metabolic rate and selected
multiplier
* Example: HPA = (BMR * 0.20)
Programmed Physical Activity calculation
- Note MET value of selected activity or activities
- Note average daily duration of participation in selected activity or activities
- Calculate equivalent oxygen cost of selected activity or activities
- Example: A 10-MET activity would have an equivalent oxygen cost of 35 ml O2 *kg-1 *
min-1 (i.e. 10 * 3.5 ml O2 *kg-1 * min-1)
Convert absolute oxygen cost (in ml O2) to absolute oxygen cost (in L O2)
Convert absolute oxygen cost (in L O2) to an equivalent energy expenditure (in
dietary calories) - Example: 147 L O2 = 735 kcal (147 L O2 * {5 kcal / 1 L O2} = 735 kcal
Thermic Effect of Feeding
as Been Previously Estimated to Range from approximately six
percent (6%) to ten percent (10%) of the SUM of the Previous Three
Components (BMR + HPA + PPA)
EF = (0.08) * (BMR + HPA + PPA)
Estimated Daily Energy Expenditure (EDEE) calculation
EDEE = BMR + HPA + PPA + TEF
What is Dietary Guidelines for Americans (DGAs) for
provide evidence-based recommendations for healthy eating patterns to meet nutrient needs, promote health, and prevent disease.
International food guidelines share common recommendations of …
consuming more plant-based foods, choosing lean protein sources, limiting intake of added sugars and sodium, minimizing intake of unhealthy fats, controlling portion sizes, and increasing physical activity.
what’s a Daily Value (%DV) on the Nutrition Facts panel
is the percent of a nutrient provided by a standard serving of a food in relation to the approximate goal for that nutrient. Percent DVs are based on a 2000-calorie diet.
What are the The NLEA established guidelines for the three types of claims that can be used on food and dietary supplement labels
nutrient content claims, health claims, and structure/function claims
which one of the claims is approved by FDA (food and drug administration)
Health claims are evaluated and approved by the FDA; structure/function claims are not
life span guidance
guidance throughout life span (birth to older adulthood)
the 4 DGA overarching guidelines (limit 4)
Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages
Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits
Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
Follow a healthy eating pattern at every life stage
limit of sodium intake per day
2300mg
Is there a correlation between obesity and type II diabetes
YESSSS
What’s on the Food Label?
1.Product name
2.Manufacturer’s name and address
3.Uniform serving size
4.Amount in the package
5.Ingredients in descending order by weight
6.Potential allergens
7.Nutrient components
8.Percent Daily Value (%DV)
