Chapter 2 - Planning a Healthy Diet

Question 1

What are the basic diet planning principles

Answer 1

Adequacy, Balance, kcalorie (energy) control, Nutrient Density, Moderation, Variety

Question 2

Adequacy (dietary)

Answer 2

providing all the essential nutrients, fibre, and energy amounts sufficient to maintain health

Question 3

Balance (dietary)

Answer 3

providing foods in proportion to one another and in proportion to the bodys needs

Question 4

Legumes

Answer 4

plants of the lentil, bean and pea family with seeds that are rich in protein compared to other plant derived foods

Question 5

kcalorie (energy) control

Answer 5

management of food energy

Question 6

Nutrient Density

Answer 6

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.

Question 7

Empty kcalories foods

Answer 7

A popular term used to denote foods that contribute energy but lack protein, vitamans and minerals

Question 8

Nutrient profiling

Answer 8

Ranking foods based on their nutrient composition

Question 9

Moderation

Answer 9

providing enough but not too much of a substance

Question 10

Variety

Answer 10

Eating a wide selection of foods within the among the major food groups.

Question 11

5 points to a Healthy Diet

Answer 11

• 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.

Question 12

What are the 4 Food Groups and your daily requirements

Answer 12

Vegetables and Fruits ( 7-8), Grain Products (6-7), Milk and Milk Alternatives (2), and Meat and Alternatives (2).

Question 13

Phytochemicals

Answer 13

Are the nonnutrient compounds found in plant derived foods that have biological activity in the body

Question 14

Exchange Lists

Answer 14

Diet planning tools that organize foods by their proportions or carbohydrates, fat, and protein. Foods on a single list can be use interchangablely

Question 15

Processed Foods

Answer 15

Foods that have been treated to change their physical, chemical, microbiological, or sensory properties.

Question 16

Fortified

Answer 16

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.

Question 17

Refined

Answer 17

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

Question 18

Enriched

Answer 18

The addition to a food of nutrients that were lost during processing so that the food will meet a specified standard

Question 19

Free (Label)

Answer 19

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)

Question 20

Good source of

Answer 20

The product provides 15 present or more of the Daily Valve for a given nutrient per serving; synonymous with good source

Question 21

High In

Answer 21

15 percent or more of the daily valve for a given nutrient per serving,, synonymous with good source

Question 22

Less

Answer 22

At least 25 percent of a given nutrient or kcalorie than the comparison food - reduced

Question 23

Light or lite

Answer 23

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)

Question 24

Organic

Answer 24

on food labels that at least 95 percent of the products ingredients have been grown and processed according to the Canadian Organic Products Regulations

Question 25

Energy Free

Answer 25

fewer than 5 calories per serving; synonyms include Calorie free and Zero energy

Question 26

low in energy

Answer 26

40kcalories or less per serving; synonyms includes low Calorie or little energy

Question 27

Reduced in energy

Answer 27

at least 25 percent fewer kcalories per reference amount of a comparison food, synonyms reduced calories, less energy, and lower in energy

Question 28

Percent fat free

Answer 28

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.

Question 29

Fat free

Answer 29

less than 0.5 gram of fat per serving

synonyms zero fat, no fat , and nonfat

Question 30

low in fat

Answer 30

3 grams or less fat per serving

Question 31

reduced in fat

Answer 31

food that contains atleast 25 percent less fat than the comparison food. synonyms fat reduced less fat and lower fats

Question 32

saturated fat- free

Answer 32

less than 0.2 grams of saturated fat and 0.2 grams of trans fat per serving

Question 33

Low saturated fat

Answer 33

2 grams or less if saturaterd and trans fat combined per serving

Question 34

less saturated fat

Answer 34

Atleast 25 percent less saturated fat and the content of trans fat is not higher than the reference amount in the comparison food

Question 35

Trans fat free

Answer 35

Less than 0.2 grams of trans fat per serving and is low in saturated fats

Question 36

Cholesterol free

Answer 36

less than 2 milligrams of cholesterol per serving and is low in saturated fats

Question 37

Low cholesterol

Answer 37

20 milligrams or less cholesterol per serving and is low in saturated fats

Question 38

Reduced Cholesterol

Answer 38

Food contains at least 25 percemt less cholesterol than the comparison food and is low in saturated fats

Question 39

Extra Lean

Answer 39

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.

Question 40

Lean

Answer 40

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

Question 41

Source of fibre

Answer 41

2 grams of more fibre per serving

Question 42

High source of fibre

Answer 42

4 grams or more fibre per serving

Question 43

Sugar free

Answer 43

less than 0.5 gram of sugar per serving and is energy free

Question 44

Reduced in Sugar

Answer 44

food that contains at least 25 percent less sugar totalling at least 5 grams of sugar per serving compared to its companion food,.

Question 45

Sodium free

Answer 45

less than 5 milligrams of sodium per serving

Question 46

low sodium

Answer 46

140 milligrams or less per serving

Question 47

Reduced in sodium

Answer 47

contains at least 25 percent less sodium per serving than a similar reference food

Question 48

lightly salted

Answer 48

contains at least 50 percent less sodium than the sodium added to a similar reference food