Chapter 2- Planning a Healthy Diet

Question 1

Diet-Planning Principles

Answer 1

• Adequacy
• Balance
• k Calorie (Energy) control
• Nutrient density
• Empty-kcalorie foods
• Moderation (dietary)—
• Variety (dietary)

Question 2

Consume foods from all food groups

Answer 2

Adequate nutrients within energy needs

Question 3

Weight management

Answer 3

Maintain a healthy body weight.

Prevention of weight gain

Question 4

Physical activity

Answer 4

Increase energy expenditure and decrease sedentary activities.
Include cardiovascular conditioning, stretching, and resistance exercises.

Question 5

Food groups to encourage

Answer 5

Choose a variety of fruits, vegetables, milk and milk products, and whole grains.

Question 6

Balanced diet

Answer 6

Limit foods that can be detrimental to health

Balanced diet

Question 7

Fats

Answer 7

Limit saturated fat, dietary cholesterol, and trans fats.
Choose monounsaturated and polyunsaturated fat sources.
Choose lean, low-fat, or fat-free foods.

Question 8

Carbohydrates

Answer 8

Choose those that are high in fiber.
Choose products with a minimal amount of added sugar.
Decrease the risk of dental caries.

Question 9

Sodium and potassium

Answer 9

Choose foods that are low in salt and high in potassium.

Question 10

Alcoholic beverages

Answer 10

Drink in moderation.

Some should not consume alcohol.

Question 11

Food safety

Answer 11

Wash and cook foods thoroughly and keep cooking surfaces clean.
Avoid raw, under-cooked, or unpasteurized products

Question 12

Serving Equivalents

Answer 12

Cups are used to measure servings of fruits, vegetables, and milk.
Ounces are used to measure servings of grains and meats.
Visualization with common objects can be used to estimate portion sizes.

Question 13

Grains

Answer 13

Refined foods lose nutrients during processing.
Enriched foods have nutrients added back including iron, thiamin, riboflavin, niacin, and folate.
Whole-grain products are not refined. Examples include brown rice and oatmeal.
Fortified foods have nutrients added that were not part of the original food.

Question 14

Vegetables

Answer 14

Choose fresh vegetables often.
Dark green leafy and yellow-orange vegetables are important.
Good sources of vitamins, minerals, and fiber
Be careful to control added fat and salt.
Legumes
Variety is important
Economical
Low-fat, nutrient-rich and fiber-rich

Question 15

Fruit

Answer 15

Choose citrus and yellow-orange fruits.
Processed fruits are acceptable alternatives to fresh.
Provides vitamins, minerals, fibers and phytochemicals
Fruit juices lack fiber but are healthy beverages.
Watch energy intakes and fruit “drinks.”

Question 16

Meat, fish and poultry

Answer 16

Provides minerals, protein and B vitamins
Choose lean cuts.
Textured vegetable protein is a processed soybean protein and can be used in recipes.
Weighing can be used to determine portion sizes.
Use low-fat cooking methods, and trim and drain fat to reduce fat intake.

Question 17

Milk

Answer 17

Dairy foods are often fortified with vitamins A and D.
Imitation foods that resemble other foods are nutritionally inferior.
Food substitutes are designed to replace other foods.
Many lower fat dairy products are available including fat-free, non-fat, skim, zero-fat, no-fat, low-fat, reduced-fat, and less-fat milk.

Question 18

The Ingredient List

Answer 18

All ingredients listed

Descending order of predominance by weight

Question 19

Serving Sizes

Answer 19

Facilitate comparisons among foods
Need to compare to quantity of food actually eaten
Do not necessarily match the USDA Food Guide

Question 20

Nutrition Facts

Answer 20

Listed by quantity and percentage standards per serving, called Daily Values
kCalories listed as total kcalories and kcalories from fat
Fat listed by total fat, saturated fat, and trans fat
Cholesterol
Sodium
Carbohydrate listed by total carbohydrate, starch, sugars, and fiber
Protein
Vitamin A, vitamin C, iron, and calcium are listed in % DV only.

Question 21

The Daily Values (DV)

Answer 21

Estimate of individual foods’ contribution to total diet
Based on 2000-kcalorie diet
Can also calculate personal daily values
Ease in comparing foods

Question 22

Plan a diet

Answer 22

1) Find % DV

2) Count calories

Question 23

General Guidelines

Answer 23

Fats 20-35%
Proteins 10-35%
Carbohydrates 45-65%

Question 24

Difference between Hunger and appetite

Answer 24

Physiological
Hunger is need for food
Appetites is desire to eat

Question 25

Undernutrition

Answer 25

Severe low consumption of nutrition or calories

type of malnutrition