chapter 2 nut Flashcards
Principles and Guidelines for Planning a Healthy Diet
Adequacy, balance, calorie control, nutrient density, moderation, variety
- Adequacy
Ensuring sufficient energy and essential nutrients.
- Balance
Eating the right proportion of foods.
- Calorie Control
Managing food intake to match energy needs.
- Nutrient Density
Choosing foods with a high ratio of nutrients to calories
- Moderation
Eating enough but not too much of any food/nutrient.
- Variety
Eating different foods across and within food groups.
Nutrient Density & Examples
- Definition: A measure of the nutrient content relative to the calories in food.
- Examples:
Grapes (nutrient-dense)
Skim milk (more nutrient-dense than whole milk)
Leafy greens, salmon, nuts, eggs, whole grain
Empty-Calorie Foods
Provide high calories but little to no essential nutrients.
o Examples: Soda, candy, doughnuts, fast food
Calorie-Dense Foods
Provide more calories than nutrients.
o Examples: Fried foods, processed snacks, sugary drinks
Major Food Groups
fruits, veggies, grains, protein foods, dairy
- Fruits
High in vitamins, fiber, and antioxidants.
- Vegetables
Provide fiber, vitamins A & C, potassium.
- Grains
Whole grains preferred over refined grains.
- Protein Foods
Meat, poultry, seafood, eggs, legumes.
- Dairy
Milk, yogurt, cheese (preferably low-fat or fat-free).
- Food Group Representation:
o Half the plate should be fruits and vegetables.
o At least half of grains should be whole grains.
o Protein should be varied (lean meats, beans, nuts).
o Dairy should be low-fat or fat-free.
* Message: Emphasizes portion control, variety, and balance in the diet.
Nutrients to Reduce:
- Sodium
- Saturated and trans fats
- Added sugars
- Red and processed meats
Foods to Increase:
- Fruits and vegetables
- Whole grains
- Low-fat dairy
- Legumes, nuts, and seafood
- Fortified Foods:
Nutrients not originally present are added.
o Examples: Calcium in orange juice, Vitamin D in milk.
- Refined Foods:
Processed to remove parts (like bran/germ in grains).
o Example: White flour.
- Enriched Foods:
Nutrients lost in processing are added back.
o Example: Enriched white bread (B vitamins added back).
Food Labels
Nutrients That Must Be Listed:
- Total Calories
- Total Fat, Saturated Fat, Trans Fat
- Cholesterol
- Sodium
- Total Carbohydrates, Dietary Fiber, Sugars (Total & Added)
- Protein
- Vitamins D, Calcium, Iron, Potassium
5/20 Rule:
- <5% Daily Value (DV) = Low in a nutrient
- > 20% Daily Value (DV) = High in a nutrient
Ingredient List:
- Ingredients are listed in descending order by weight.
