Chapter 2 - Planning a Healthy Diet Flashcards
What are the basic diet planning principles
Adequacy, Balance, kcalorie (energy) control, Nutrient Density, Moderation, Variety
Adequacy (dietary)
providing all the essential nutrients, fibre, and energy amounts sufficient to maintain health
Balance (dietary)
providing foods in proportion to one another and in proportion to the bodys needs
Legumes
plants of the lentil, bean and pea family with seeds that are rich in protein compared to other plant derived foods
kcalorie (energy) control
management of food energy
Nutrient Density
A measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcalories, the higher the nutrient density.
Empty kcalories foods
A popular term used to denote foods that contribute energy but lack protein, vitamans and minerals
Nutrient profiling
Ranking foods based on their nutrient composition
Moderation
providing enough but not too much of a substance
Variety
Eating a wide selection of foods within the among the major food groups.
5 points to a Healthy Diet
- Variety of fruits, vegetables. fruits, whole grains and fat free and or low fat products and alternatives, lean meat, poultry, fish, eggs, legumes, nuts and seeds.
- Low in saturated and trans fats, cholesterol and salt (sodium) and added sugars.
- Stays within your daily energy needs to maintain a healthy body weight
- Includes 30 -45 mm 2-3 tbsp. of unsaturated fat each day
- Emphasizing drinking water regularly as a way to quench your thirst.
What are the 4 Food Groups and your daily requirements
Vegetables and Fruits ( 7-8), Grain Products (6-7), Milk and Milk Alternatives (2), and Meat and Alternatives (2).
Phytochemicals
Are the nonnutrient compounds found in plant derived foods that have biological activity in the body
Exchange Lists
Diet planning tools that organize foods by their proportions or carbohydrates, fat, and protein. Foods on a single list can be use interchangablely
Processed Foods
Foods that have been treated to change their physical, chemical, microbiological, or sensory properties.
Fortified
The addition to the food of nutrients that were not originally present or present in insignificant quantities. Fortification can be used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of a food.
Refined
The process by which the coarse part of the food are removed. When wheat is refined into flour, the bran, germ and husk are removed leaving only the endosperm
Enriched
The addition to a food of nutrients that were lost during processing so that the food will meet a specified standard
Free (Label)
nutritionally trivial and unlikely to have a physiological consequence; synonyms include without, no, and zero. A food that does not contain a nutrient naturally may make such a claim, but only as it applies to all similar foods (e.g. applesauce a fat free food)
Good source of
The product provides 15 present or more of the Daily Valve for a given nutrient per serving; synonymous with good source
High In
15 percent or more of the daily valve for a given nutrient per serving,, synonymous with good source
Less
At least 25 percent of a given nutrient or kcalorie than the comparison food - reduced
Light or lite
Restricted to foods that meet the criteria for “reduced in fat” or “reduced in energy”; any use of the term other than as defined must specify what it is referring tp ( Light in color or light in texture)
Organic
on food labels that at least 95 percent of the products ingredients have been grown and processed according to the Canadian Organic Products Regulations
Energy Free
fewer than 5 calories per serving; synonyms include Calorie free and Zero energy
low in energy
40kcalories or less per serving; synonyms includes low Calorie or little energy
Reduced in energy
at least 25 percent fewer kcalories per reference amount of a comparison food, synonyms reduced calories, less energy, and lower in energy
Percent fat free
may be used only if the product meets the definition of low fat or fat free and must reflect the amount of fat in 100 grams (eg a food that contains 2.5 grams of fat per 50 grams can claim to be 95 percent fat free.
Fat free
less than 0.5 gram of fat per serving
synonyms zero fat, no fat , and nonfat
low in fat
3 grams or less fat per serving
reduced in fat
food that contains atleast 25 percent less fat than the comparison food. synonyms fat reduced less fat and lower fats
saturated fat- free
less than 0.2 grams of saturated fat and 0.2 grams of trans fat per serving
Low saturated fat
2 grams or less if saturaterd and trans fat combined per serving
less saturated fat
Atleast 25 percent less saturated fat and the content of trans fat is not higher than the reference amount in the comparison food
Trans fat free
Less than 0.2 grams of trans fat per serving and is low in saturated fats
Cholesterol free
less than 2 milligrams of cholesterol per serving and is low in saturated fats
Low cholesterol
20 milligrams or less cholesterol per serving and is low in saturated fats
Reduced Cholesterol
Food contains at least 25 percemt less cholesterol than the comparison food and is low in saturated fats
Extra Lean
Meat or Poultry that has not been ground or aquatic animal that contains 7.5 percent less fat by weight ; ground meat or poultry can contain a maximium of 10 perecent fat.
Lean
Meat or poultry that has not been ground ot aquatic animal thay contains 10 percent less fat by weight; ground meat or poultry can contain a maximium of 17 percent fat
Source of fibre
2 grams of more fibre per serving
High source of fibre
4 grams or more fibre per serving
Sugar free
less than 0.5 gram of sugar per serving and is energy free
Reduced in Sugar
food that contains at least 25 percent less sugar totalling at least 5 grams of sugar per serving compared to its companion food,.
Sodium free
less than 5 milligrams of sodium per serving
low sodium
140 milligrams or less per serving
Reduced in sodium
contains at least 25 percent less sodium per serving than a similar reference food
lightly salted
contains at least 50 percent less sodium than the sodium added to a similar reference food
