chapter 2 nut

Question 1

Principles and Guidelines for Planning a Healthy Diet

Answer 1

Adequacy, balance, calorie control, nutrient density, moderation, variety

Question 2

• Adequacy

Answer 2

Ensuring sufficient energy and essential nutrients.

Question 3

• Balance

Answer 3

Eating the right proportion of foods.

Question 4

• Calorie Control

Answer 4

Managing food intake to match energy needs.

Question 5

• Nutrient Density

Answer 5

Choosing foods with a high ratio of nutrients to calories

Question 6

• Moderation

Answer 6

Eating enough but not too much of any food/nutrient.

Question 7

• Variety

Answer 7

Eating different foods across and within food groups.

Question 8

Nutrient Density & Examples

Answer 8

• 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

Question 9

Empty-Calorie Foods

Answer 9

Provide high calories but little to no essential nutrients.
o Examples: Soda, candy, doughnuts, fast food

Question 10

Calorie-Dense Foods

Answer 10

Provide more calories than nutrients.
o Examples: Fried foods, processed snacks, sugary drinks

Question 11

Major Food Groups

Answer 11

fruits, veggies, grains, protein foods, dairy

Question 12

1. Fruits

Answer 12

High in vitamins, fiber, and antioxidants.

Question 13

2. Vegetables

Answer 13

Provide fiber, vitamins A & C, potassium.

Question 14

3. Grains

Answer 14

Whole grains preferred over refined grains.

Question 15

4. Protein Foods

Answer 15

Meat, poultry, seafood, eggs, legumes.

Question 16

5. Dairy

Answer 16

Milk, yogurt, cheese (preferably low-fat or fat-free).

Question 17

• Food Group Representation:

Answer 17

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.

Question 18

Nutrients to Reduce:

Answer 18

• Sodium
• Saturated and trans fats
• Added sugars
• Red and processed meats

Question 19

Foods to Increase:

Answer 19

• Fruits and vegetables
• Whole grains
• Low-fat dairy
• Legumes, nuts, and seafood

Question 20

• Fortified Foods:

Answer 20

Nutrients not originally present are added.
o Examples: Calcium in orange juice, Vitamin D in milk.

Question 21

• Refined Foods:

Answer 21

Processed to remove parts (like bran/germ in grains).
o Example: White flour.

Question 22

• Enriched Foods:

Answer 22

Nutrients lost in processing are added back.
o Example: Enriched white bread (B vitamins added back).

Question 23

Food Labels
Nutrients That Must Be Listed:

Answer 23

• Total Calories
• Total Fat, Saturated Fat, Trans Fat
• Cholesterol
• Sodium
• Total Carbohydrates, Dietary Fiber, Sugars (Total & Added)
• Protein
• Vitamins D, Calcium, Iron, Potassium

Question 24

5/20 Rule:

Answer 24

• <5% Daily Value (DV) = Low in a nutrient
• > 20% Daily Value (DV) = High in a nutrient

Question 25

Ingredient List:

Answer 25

• Ingredients are listed in descending order by weight.